Learn about dif­fer­ent grains, and how to pre­pare and serve them.

Healthy Food Guide (Australia) - - SHOPPING -


What is it? Amaranth is a gluten-free grain with a slightly pep­pery taste. It is thought to have cancer-pre­vent­ing prop­er­ties.

How to cook it? Boiled with equal parts of wa­ter and grain, amaranth ab­sorbs the wa­ter and is ready to serve in 20 min­utes. How to use it? It’s great in soups and stews, or you can ‘pop’ it like corn and use it in muesli bars.


What is it? One of the first grains to be widely used, this nutty-tast­ing grain is a good source of beta-glu­can for a heathy heart. How to cook it? Cook one part bar­ley and three parts wa­ter on the stove­top for 45 min­utes un­til ten­der and most of the liq­uid has been ab­sorbed. How to use it? Pearled bar­ley is a de­li­cious, easy ad­di­tion to a veg­etable soup or to slip into a beef casse­role for a hearty win­ter meal.

What is it? Don’t be fooled by their bland taste, oats are ver­sa­tile and known for their high beta-glu­can con­tent to help lower choles­terol. How to cook it? To make tra­di­tional por­ridge the tried and true way, cook 1 cup of rolled oats in 1½–2 cups of wa­ter or milk to serve two. How to use it? For a quick and easy break­fast op­tion, make some overnight oats or Bircher muesli the night be­fore. You could also add a ta­ble­spoon to your favourite fruit smoothie.


What is it? Spelt, a type of wheat, is higher in zinc than reg­u­lar wheat. It has a sweet, nutty taste. How to cook it? A cup of spelt left to sim­mer in 1½ litres of wa­ter will be ready in 30 min­utes. How to use it? Spelt can be used in sal­ads, just as you would use rice or cous­cous. It’s also a great grain to serve with slow-cooked stews.


What is it? Rye has an ‘earthy’ taste and a lower GI than most other grains to help you man­age your blood sugar lev­els. How to cook it? Boiled just like rice, rye ‘berries’ can be cooked, one part rye to four parts wa­ter, in about 45 min­utes. How to use it? Sprin­kle it over a salad, stir into a pot of soup, or en­joy it in a slice of sour­dough rye.


What is it? Quinoa is slightly crunchy and is pop­u­lar due to its un­usu­ally high pro­tein. Packed with all the es­sen­tial amino acids, this com­plete pro­tein is per­fect for veg­e­tar­i­ans — plus it’s gluten free. How to cook it? Quinoa takes just 15 min­utes, us­ing a ra­tio of 1 cup of quinoa to 2 cups of wa­ter. How to use it? This nutty ‘grain’ is per­fect for any salad. Al­ter­na­tively, you could make quinoa por­ridge, or use it in place of rice.


What is it? Freekeh has a smoky flavour with dou­ble the pro­tein and fi­bre of brown rice to help you feel full for longer. How to cook it? Cook it just as you would brown rice. Choose the cracked va­ri­eties to have it ready in un­der 20 min­utes. How to use it? Use freekeh in­stead of rice or bar­ley in your risot­tos, sal­ads, and pi­lafs.

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.