We’re doing a LOT of preaching about adding whole grains to the diet, so we thought this primer would be a helpful start and make it easier for us to practice what we’re preaching. From the Whole Grain Council we found some easy guidelines for cooking them from scratch.


Plain Grains, general directions
Cooking most grains is very similar to cooking rice. You put the dry grain in a pan with water or broth, bring it to a boil, then simmer until the liquid is absorbed. Pasta is generally cooked in a larger amount of water; the excess is drained away after cooking. Don't be intimidated!


Grain Pilaf, general directions
Brown small bits of onion, mushroom and garlic in a little oil in a saucepan. Add grain and cook briefly, coating the grains in oil. Then add broth in the amount specified below, and cook until all liquid is absorbed.

Important: Time Varies
Grains can vary in cooking time depending on the age of the grain, the variety, and the pans you're using to cook. When you decide they're tender and tasty, they're done. If the grain is not as tender as you like when "time is up," simply add more water and continue cooking. Or, if everything seems fine before the liquid is all absorbed, simply drain the excess.

Shortcut
If you want to cook grains more quickly, let them sit in the allotted amount of water for a few hours before cooking. Just before dinner, add extra water if necessary, then cook. You'll find that cooking time is much shorter with a little pre-soaking

Another shortcut is to cook whole grains in big batches. Grains keep 3-4 days in your fridge and take just minutes to warm up with a little added water or broth. You can also use the leftovers for cold grain salads (just toss with chopped veggies, dressing, and anything else that suits your fancy), or toss a few handfuls into some canned soup. Cook once, then take it easy.

There are also many quick-cooking grain side-dishes on the market, even including 90-second brown rice. These grains have been pre-cooked so you only need to cook them briefly or simply warm them through in the microwave.

WASHINGTON STATE SQUASH AND LENTIL SOUP
Courtesy of Frontier Soups

Designed especially for vegetarians! Bright orange lentils and cracked wheat (also called bulgur wheat), along with the seasoning packet, makes this a pretty-as-a-sunset golden stew.

1 package Frontier Soups Washington Squash Lentil Soup (lentils, bulgur wheat and seasoning packet)
2 Tbsp. butter
1 large, sweet, yellow onion, chopped
4 cups butternut squash, peeled & cubed
12 cups chicken or vegetable broth
1 cup orange juice
1 bunch fresh green onions, sliced
1 15-oz can mandarin oranges, drained

In a 6 quart pot, sauté onion and butternut squash in butter about 10 minutes. Stir in contents of seasoning packet. Add broth and lentil/bulgur wheat mix, and bring to a boil. Reduce heat, cover and simmer 45 minutes. Add orange juice and orange pieces. Sprinkle in green onions and serve this pretty-as-a-sunset whole grain soup. Serves 10 - 12