GOOD GRAINS GUIDE 3 OATS

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

Healthy Food Guide (Australia) - - SHOPPING -

1 AMARANTH

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.

2 BAR­LEY

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.

4 SPELT

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.

5 RYE

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.

6 QUINOA

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.

7 FREEKEH

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.

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