Ideally, grains should be soaked overnight prior to cooking. This will reduce the cooking time and aid in digestion. Combine the grains and full amount of water along with an acid, such as: Kombucha, raw apple cider vinegar, lemon juice, buttermilk, kefir, whey, yogurt, etc. Use 1 tablespoon of the acid per cup of liquid. Start the soaking the night before, so the grains will soak at least 7 to 8 hours. After the soaking time has passed, begin the cooking process.
Add 1/2 tablespoon of extra-virgin olive oil or unrefined virgin coconut oil per cup of grain (optional). Add 1/4 to 1 teaspoon of sea salt per cup of grain (optional). Bring to a boil. Reduce heat to low and cover. Allow to simmer for time listed, or until tender and all water is absorbed if you soaked it. Do not lift lid during cooking time, except very quickly once or twice to make sure it is simmering gently. After time required, turn off the heat and remove the pot from the burner. Let stand, covered, for about 15 minutes. Fluff with fork. All done!
Also see All Grain Cooking Chart.
Gluten-Free Grain Cooking Chart
|RICE (1 cup)||WATER||COOKING TIME||YIELD|
|Brown Rice (long grain)||2 cups||35 to 45 minutes||3 1/2 cups|
|Brown Rice (short grain)||2 cups||35 to 45 minutes||3 3/4 cups|
|Brown Basmati Rice||2 cups||45 to 50 minutes||4 cups|
|Brown Jasmine Rice||2 cups||45 to 50 minutes||4 cups|
|Black Japonica Rice||2 cups||45 minutes||3 1/2 cups|
|Wehani Rice||2 cups||45 minutes||3 cups|
|Wild Rice||2 1/2 cups||1 1/4 hours||4 cups|
|Manitok Wild Rice||2 1/2 cups||50 to 60 minutes||4 cups|
|GRAIN (1 cup)||WATER||COOKING TIME||YIELD|
|Amaranth||1 1/2 cups||25 minutes||2 cups|
|Buckwheat/Kasha||1 1/2 cups||10 minutes||3 1/2 cups|
|Cornmeal (Polenta)||2 1/2 cups||10 minutes||3 1/2 cups|
|Millet||2 cups||25 minutes||3 1/2 cups|
|**Quinoa||2 cups||25 to 30 minutes||4 cups|
|Teff||3 cups||15 minutes||3 cups|
Not Just for Dinner
Don’t get me wrong. Grains are a staple ingredient in any dinner’s skillet dish. Or, using a cast iron skillet, they can be warmed up in oil and spiced up with salt, pepper and herbs, for a great “refried” side dish.
But don’t stop there! Cook a big batch so you can enjoy them for breakfast or lunch.
Create a tummy-warming hot breakfast cereal by warming up leftover rice, millet, quinoa or other grain in a pot on the stove with a little of your preferred milk (see Nut Milk) and comforting spices like cinnamon, nutmeg and/or Chinese Five Spice Powder. Then top it with fresh fruit, a natural sweetener such as raw honey or raw agave, and more of your favorite milk.
save time, spend less, and get healthy... simple & delicious traditionally-cooked meals using ingredients you already have... even leftovers... 30 min or less!
free worksheet + videos:
Healthy Dinner in 30 Minutes... While Spending $0 Extra!
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