Whole grains are grain kernels and grain products in which the bran, germ and endosperm are all intact. The 2010 Dietary Guidelines for Americans recommends that at least half of your intake of grains be whole grains. According to Dr. Sheldon G. Shep of the Mayo Clinic, whole grains decrease your chance of insulin resistance, increase your intake of potassium and may reduce blood pressure. Whole grains are simple to cook.
Whole Grain
Whole grains are delicious when cooked whole. Most natural food stores carry whole grains, sometimes called "berries," as in "wheat berries" or "rye berries." These whole grains are the entire kernel of the grain plant with only the husk removed. The bran, germ and endosperm are all present. Because they haven't been broken open, the kernels still contain their unoxidized oils, fresh and intact. To cook whole grain kernels, wash them, put them in a pot of water and simmer them until tender. You can add them to salads, stir-fries and soups. You can also eat them as they are as breakfast cereal.
Pilaf
To make pilaf, brown the grain before cooking it. You can use either whole grain kernels or cracked grain. In a little bit of oil, saute some diced onions, garlic, vegetables or herbs. Add the grain to the oil and saute it until it begins to brown. Add liquid -- water or broth -- and simmer this covered until the grain is tender. Browning the grain gives it a nuttier flavor. Adding vegetables and herbs adds flavor and texture. Use whole-grain pilaf as a side dish or as a stuffing for vegetables like bell peppers, squash or cabbage leaves.
Porridge
You are not limited to oatmeal or creamed wheat cereal for breakfast. You can make your own porridge with whatever whole grains you like best. Crack the whole kernel using a food processor, a coffee grinder or a home grain mill set at the coarsest setting. You will want to split each kernel into two to four pieces. Add the cracked grain to boiling water, lower the heat and cook this until the grain is soft. For cooking, most grains take enough water to make up two to four times the volume of the grain. You will need to experiment a little to discover how much water you'll need for your choice of grain and your choice of porridge texture. Add cinnamon or other spices, fruit or dried fruit, milk or nut milk to your taste.
Flour
According to the Mayo Clinic website, whole-wheat flour is better for your health than white flour. Both the nutrient and the fiber counts are higher in whole-wheat flour than in white. But even more nutritious than commercially ground whole-wheat flour is home-ground flour. The germ of the wheat kernel contains most of the oils in the wheat kernel. In those oils is a wealth of vitamins and other nutrients. Yet the moment wheat is ground, those oils begin to go rancid. That's why most commercial millers remove the wheat germ and with it the oils. Doing so improves shelf life. To get the full nutritional benefit of the whole grain in flour, you need to grind your own flour in a home grain mill. You will also be amazed at how much more flavor your baked goods have.
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