Easy Cook & Use Whole Grains

cooking

Dec 3

MyPlate and the Dietary Guidelines emphasize more whole grains in an eating plan. But what are whole grains? How can people find them and find ways to eat more of them? Here are a few favorites and our cooking hacks to get them to the table quickly!

Brown rice

While brown rice takes almost double the time to cook as white rice, it can be purchased as fast cooking or even already cooked. But it cooks so easily unattended in an instant pot or rice cooker. Getting a rice cooker for your kitchen can be a great idea. Put any grain and water in the rice cooker, and you have a delicious, whole grain cooked perfectly.

Quinoa

Quinoa is a super fast-cooking grain with a pleasant nutty flavor profile. It is easy to cook it in an instant pot or rice cooker.

Oats

Rolled oats can be eaten raw or cooked. They cook in 1-3 minutes in the microwave, or you can sprinkle them into yogurt and fruits for a treat called bircher muesli or overnight oats.

Popcorn

Air-popped popcorn is a delicious treat that makes a great snack or family movie night treat. It is so fun to make that you will forget it is a whole grain!

Whole wheat

Many products come under the 100% whole wheat umbrella, from packaged cereals to pasta, bread, or crackers. Whenever you are buying these favorites, pick the whole grain varieties. And you can also use white whole wheat flour in your baking. It can be substituted 50-100% in place of all-purpose flour. Most people need about six servings of whole grains a day. Make three or more whole grains, and you are on your way to a healthier diet full of fiber and nutrients.

Whole wheat flour

You can also use white whole wheat flour in your baking. It can be substituted 50-100% in place of all-purpose flour. Banana and bran muffins make an easy on-the-go breakfast meal that can be made with whole grains.

Most people need about six servings of whole grains a day. Make three or more whole grains, and you are on your way to a healthier diet full of fiber and nutrients.

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Check out the new whole grain education resources in the Nutrition Education Store:

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

Easy Cook & Use Whole Grains

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