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How to Cook Grains by eosia

Cómo Cocinar Granos Integrales



If cooking grains is a challenge discover how to master the cooking process and its benefits to make grains basic in your kitchen.

Transitioning to the whole food plant-based diet is indeed a process. We have to rework everything – right from the ingredients we choose to buy the way we cook. So if you’ve turned to a whole-food diet recently, well, that’s just awesome! While the initial phase may come with some discomfort and issues (as we’re not used to the whole food thing completely) but later, it’s like a breeze. Once we realize how beneficial whole foods are for our bodies, we actually thank ourselves for quitting our previous unhealthy diets and consuming more nutritional healthy foods.

Discover our favorite grain recipe here!

If you have switched to a whole food diet, this post is just for you. We’ll be talking about how to cook different grains while retaining their nutritional content. Let’s get started with the complete guide to cooking grains:

Brown Rice

Benefits of Brown Rice

As brown rice is not polished, it has all its nutrition intact. In fact, brown rice has the highest amount of vitamin B of all grains. Along with vitamin B, brown rice also has vitamin E, iron, amino acids, and linoleic acids. As it is high in fiber, brown rice helps us feel fuller faster. So all those who quit consuming rice because it leads to weight gain here’s the truth – you’ve chosen the wrong rice! Start eating more brown rice, and you’ll notice the difference!

How to Prepare Brown Rice

Sieve through the rice for any stones or bugs. Rinse it well in a bowl of cool water and strain the rice. For one cup of rice, we need two cups of water or broth to cook. Add the rice, water, and your favorite seasonings in a pot with a tight-fitting lid. 

Bring to boil, reduce the heat as it simmers for 50 more minutes. Turn off the heat and let it cool for 10 minutes. Your bowl of goodness is ready to serve with whatever you want to eat it with!


Benefits of Quinoa

Quinoa is packed with high nutritional content and cooks fastest among all grains. It is a gluten-free alternative and the best food to boost energy and endurance. Quinoa also strengthens the functioning of essential organs in our bodies, such as the kidney, heart, and lungs. Also, quinoa is the perfect plant-based protein source.

How to Prepare Quinoa

Look through the quinoa for stones and bugs, and then wash it clean. Add one cup of quinoa, two cups of water, and seasonings to a pan and bring it to a boil. Reduce the heat, and then simmer for 15 minutes, or wait until all the water is absorbed. Once done, we need to let the quinoa cool for 5 minutes, and then it’s ready to eat. This is the basic way of cooking quinoa, and we can come up with innovative quinoa recipes with these basics in mind.


Benefits of Millet

A small, round grain, millets are extremely healthy and easy to digest. This is one crop that can grow in harsh and dry conditions – this explains why it is so popular in so many different parts of the world. Millets are a staple in many cuisines as well.

They are gluten-free and high in protein, iron, and magnesium content. The antifungal properties of millets help alleviate symptoms of Candida. Millets also contain silica, which is essential to maintain the flexibility of our bones through the aging process. Now that’s enough reason to consume lots of millets in our diets, right? The best part about millets is that there are many varieties, which is why we can never really get bored of consuming them. 

How to Prepare Millet

To cook basic millets, we require one cup of millets, two cups of water, and a pinch of salt. Once we are done with cleaning and rinsing the millets, we can add them to a pot with a tight lid. Bring it to a boil and then reduce the heat. Simmer for 30 more minutes, and we’re done! If you want a more soft, runny consistency to the millet, you can add some more water to it in the beginning.

Summing Up

What we have listed are the basic ways of cooking grains – these aren’t elaborate recipes. We can always consider mixing and matching our favorite ingredients and flavors with these grains to enhance their taste and nutritional content! 

We’ve told you the quick ways to cook these grains, and we hope we’ve inspired you to start cooking your whole-food plant-based meals. Consuming grains with added veggies makes a wholesome meal – the cooking time isn’t really high, and we can whip up a bowl of goodness for breakfast, lunch, or dinner – any time we wish to.


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