Unlike refined and white products, whole grains have all their nutrients still intact. Whole grains are a low-glycaemic index (GI) food, meaning that they are metabolised slower and don’t cause extreme changes in blood sugar levels, limiting the highs and lows that contribute to snacking and sugar cravings.
All grains should be rinsed before cooking and if possible soaked overnight to encourage ease of digestion. Examples of whole grains include: brown rice and brown rice products, wild rice, polenta, oats, quinoa, barley, rye, millet and more. Most grains should be cooked with the ratio of 1 cup of the grain to 2 cups of water.
Grains can also be cooked in the pressure cooker. Soak grains in four times their volume of lukewarm water for at least four hours before cooking or overnight. Do not soak rice or oats. Don’t add seasoning until after the grain is cooked. Rinse grains under lukewarm water after soaking. Cook with high pressure each 1 cup (250 ml) or grain in the amount of water specified for the time specified in the list below.
Pressure Cooker times for Grains:
- Barley, pearl 4 cups water for 15-20 minutes
- Couscous 2 cups water for 2-3 minutes
- Kamut, whole 3 cups water for 10-12 minutes
- Oats 1 2/3 cups water for 6-10 minutes
- Quinoa 2 cups water for 6 minutes
- Rice, basmati 1 1/2 cups water for 5-7 minutes
- Rice, brown 1 1/2 cups water for 12-15 minutes
- Rice, wild 3 cups water for 22-25 minutes
- Spelt, berries 3 cups water for 15 minutes
information © Leigh-Chantelle & Viva la Vegan!
Attribution-NonCommercial-NoDerivs 3.0 Australia Licence