Whole Grain Tips

Whole Grain TIPS-


Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.

Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat.

The long cooking grains generally cook like brown rice...pressure on high 15 minutes, 2.5 cups water to 1 cup grain OR simmer 45 minutes, 3 cups water to 1 cup grain. The short cooking grains generally cook like white rice...pressure on high 7 minutes 2 cups water to 1 cup grain OR simmer 20 minutes, 2.5 cups water to 1 cup grain. The other grains listed will be covered in a later post and are cooked by other methods then stated in these general categories. When combining grains you MUST choose 2 from the same cooking time category OR cook one through first and add it into the finished product.

Long cooking grains:
Barley Brown rice Farro
Kamut Lentils Oats
Spelt Wheat

Short cooking grains:
Hulled buckwheat Millet Pearled barley
Quinoa Sorghum Steel cut oats

Alternate methods/non cooking grains:
Amaranth Buckwheat Flax seed
Popcorn Teff


*When converting a recipe use ¾ c. whole grain flour for 1 c. white flour.

*You may need to add more freshly milled flour, due to the air in it!
TIP- Whole wheat baked goods should be under cooked…never over cook or they will be dry.


*You can also refrigerate the batter for 20-30 minutes before adding the baking sodas or powders to hydrate the wheat. Add more liquid if it looks dry.


.Thanks- Kara!