10 Tasty Ways To Eat Your Whole Grains

Amaranth Clusters from Martha Stewart

Whole grains can often seem a little lackluster. Though, admittedly, many "healthy" foods do. Here are a few recipes to kickstart your taste buds, one of which involves a royal wedding pie made from the man himself, Jamie Oliver.

FIRST ROW LEFT TO RIGHT
Amaranth Clusters from Martha Stewart
Whole Grain & Italian Sausage-Stuffed Cabbage from MyRecipes
Farro, Pea Shoot, and Goat Cheese Salad from Martha Stewart
Quinoa Chowder with Spinach, Feta, and Scallions from CHOW
Farro, Green Olive, and Feta Salad from MyRecipes

SECOND ROW LEFT TO RIGHT
Coconut Farro Porridge with Mango from CHOW
Quinoa Salad with Artichokes and Parsley from MyRecipes
Whole-Grain Skillet Corn Bread from Martha Stewart
Kate and Will's Wedding Pie from Jamie Oliver
Bulgur with Peas and Carrots from Martha Stewart

Related: Beyond Rice Pudding: 7 Creamy Whole Grain Dessert Recipes

(Image: See links above for full image credits)

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Maria Speck: A Whole Grains Expert Weighs In Expert Interview

By now you know you should be eating lots of whole grains, but maybe you're not so excited about this idea. Eat More Whole Grains, doesn't sound so sexy does it?

Despite the studies that say eating whole grains will make you healthier, and despite the fact that they're actually easy to prepare and pretty inexpensive to buy, it takes a real devotee, someone with a verve for whole grains to help you see the light and even put a sexy little shimmy in your whole grains step. For me, that person is Maria Speck.

Raised in Greece and Germany, Maria has a lifelong passion for whole grains, which came together in her first book, the award-winning Ancient Grains for Modern Meals (Ten Speed Press).

I asked Maria a few questions about whole grains and how they can become a bigger part of our eating lives.

What is the biggest misconception people have about whole grains?

Two major misconceptions keep people from enjoying what I like to call ancient grains: they take forever to cook and they are very chewy. Here's the good news: in my book, I have quick-cooking and slow-cooking whole grains. Quick-cooking whole grains such as quinoa, bulgur, millet, buckwheat, and polenta (cornmeal) cook up super-fast on a busy weeknight, most in about 15 minutes. Slower cooking grains such as whole wheat and spelt berries, kamut, whole rye, and hulled (whole grain) barley benefit from soaking overnight, similar to dried beans, and simmer for about 1 hour--but you can easily make them ahead on the weekend, and store them in the fridge for up to 5 days, or freeze them. And while slower cooking grains are indeed more chewy, many quick-cooking grains have a lovely soft texture. You'll be surprised how comforting they can be. Just think of a warming bowl of a simple polenta, slightly salted, with a drizzle of butter. Delicious and satisfying at any time, especially in the cooler months of the year. Millet and buckwheat are similarly comforting and appealing.

For someone just starting to try to incorporate more whole grains into their diet, where should they begin.

I think they should start with some of the quick-cooking grains such as quinoa or millet and enjoy their distinct subtle aroma and texture. Both of these are very versatile and can stand in for white rice in soups and salads. Whole wheat couscous is another super-fast grain as it just needs a few minutes of steaming. I also use a lot of bulgur because it adds rich nuttiness and a bit more chew.

What is the easiest way to prepare whole grains?

I always say grains are as easy to cook as a pot of pasta. Just simmer them in water with a bit of salt, or in half broth and water for more flavor, until they are tender with a slight chew. Drain in a fine-mesh sieve, return to the pot and allow to steam for 5 to 10 minutes, covered. During steaming, grains absorb any remaining liquid which allows them to plump up beautifully.

What is your favorite way to prepare whole grains to really knock the socks off someone?

It has to be dessert. Most people don't realize that grains can be on your plate all day, at breakfast, lunch, and dinner, even for dessert. Imagine a warm bowl of creamy rice pudding, topped with rose water-infused dates. I make it with soft-textured Chinese black rice which turns a stunning burgundy when cooked. Or how about Wheat Berry Fools with Grand Marnier Figs; a lofty dessert with a snappy tartness from thick Greek yogurt, interspersed with chewy grain berries and boozy dried figs. But my favorite is a decadent ricotta millet pudding, lemon-scented and honey-sweetened, served with warm raspberry compote.

That sounds amazing. Tell me more!

Millet is a wonderful grain, quick-cooking and versatile--yet most people wouldn't even consider it because they believe it is only good as bird food. This is why I have developed my "stealth serving" technique. I hide the millet in this mouth-watering pudding. Then I tell everyone to guess the secret ingredient. Well, I have yet to meet someone who doesn't lick their bowl clean--that's when I put on the grin of the Cheshire cat and reveal to my guests they just ate millet. The victory is all mine, and I hope they will try it some day.

Can you share with me a story or a piece of history or other interesting tidbit about whole grains?

In 2005, archaeologists discovered the world's most ancient noodles, not in Italy but in China. They were 4000 years old and made from millet. The pasta was found in strings, about twenty inches long, and it was remarkably well preserved.

What's your desert island grain?

It has to be rye. It's so underrated. Rye has a characteristic tanginess which I cherish, be it as a whole grain in salads and stews, or when ground into highly aromatic whole-grain flour. In my book, I showcase a recipe for real German pumpernickel which has little resemblance to what you mind find in your local supermarket. The bread rises naturally, without any agents such as commercial yeast, and bakes at a low temperature for more than four hours. This process, traditionally done in sealed steam ovens, transforms rye's tanginess and creates a mesmerizing naturally sweet bread.

More From Maria Speck

Visit Maria's website: Maria Speck

Get the book: Ancient Grains for Modern Meals: Mediterranean Whole Grain Recipes for Barley, Farro, Kamut, Polenta, Wheat Berries & More by Maria Speck (Ten Speed Press)

(Images: Nika Boyce and Sara Remington 2011)

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Kamut: An Ancient Whole Grain Making a Comeback Ingredient Spotlight

Kamut sounds like a swear word said quickly or something in a foreign language. It surely doesn't sound like something that comes from your pantry. We've been talking about whole grains this week and kamut is a highly nutritious, but often unheard of option! Want to know more?

Kamut is an ancient grain that as rumor has it, was almost extinct. As internet legend goes there were 37 seeds found in an Egyptian tomb that were mailed back to the United States by an Air Force pilot who had family in Montana. The kernels looked like wheat, but were twice as big!

After a few years of planting and reseeding, this once old, and now new again grain, is making a viable comeback. It's a brand of khorasan wheat but offers more protein, vitamin E, thiamin, riboflavin, phosphorus, magnesium, zinc, pantothentic acid, copper and fat than its more well known counterpart. In addition and oddly enough, it's also highly tolerated by those who are traditionally allergic to wheat, making it a great option for some people intolerant to gluten.

Although you can use it in place of regular whole wheat in your recipes, it does contain less gluten, so you'll need to adjust your recipes accordingly. It's perfect for homemade pastas and is starting to be found at markets around the country with ease. To cook, soak 4 cups of kamut overnight and then boil for 40-60 minutes. Your end result will be 3 cups of slightly chewy whole grain goodness.

Are you using kamut in your home? What dishes are you putting it to use in? Let us know in the comments below!

Related: Get Your Freekeh On: A Guide to Old-World Grains

(Image: Flickr member Satoru Kikuchi licensed for use by Creative Commons)

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A Guide to Cooking with Whole Grains & Baking with Whole Grain Flours Quick Guides to Ingredients

With fall just around the corner, now is the time to stock your pantry with hearty, healthy whole grains! From amaranth to wild rice, get the skinny on whole grain ingredients and whole grain flours below:

Quick Guides to Whole Grains

Amaranth - A tiny poppy seed-sized grain. Malty, grassy flavor. (The leaves of the amaranth plant are also good to eat.) Gluten-free.
Barley, Hulled and Pearl - Chewy, tender grains. Especially good in soup.
Brown Rice - Rice with the hull still partially on. Higher in protein and fiber.
Buckwheat - Also called kasha. Small flower seeds with very toasty, nearly bitter flavor. Gluten-free.
Bulgur Wheat - Dried, precooked particles of wheat.
Farro - Chewy grain very similar to wheatberries and spelt.
Millet - Mildly sweet and nutty, and very small grains. Often used as birdseed. Gluten-free.
Oats - Sold as steel-cut or Irish oats (the whole oat groat, or grain), or rolled into quicker-cooking flakes. Technically gluten-free but often contaminated with gluten, and some GF folks find they can't digest oats well.
Quinoa - Ancient grain of South America. Complete protein, and gluten-free.
Sorghum - Important drought-resistant crop in central Africa. Gluten-free, with mild sweet taste. Can be popped like popcorn!
Spelt - A species of wheat that cooks up chewy and hearty.
Wheat Berres - The whole grain version of whole wheat flour! Great in risottos, soups, and casseroles.
Wild Rice - An intact grain, including the bran, endosperm, and germ, and a distant cousin of white rice varieties.

How To Cook Whole Grains

How To Cook Brown Rice
How To Cook Fluffy, Tasty Quinoa
A No-Fuss Method for Cooking Almost Any Whole Grain
How to Cook Rice on the Stove
How To Cook Perfect Steel-Cut Oats
How To Cook Steel-Cut Oats for Breakfast the Night Before
How To Cook Barley
Best of Both Worlds: A Method for Making Better Whole-Grain Risotto

Quick Guides to Whole Grain Flours

Barley Flour
Buckwheat Flour
Oat Flour
Sorghum Flour
Spelt Flour
White Whole Wheat Flour
Whole Wheat Pastry Flour

Baking with Whole Grain Flours

Baking Tip: Soak Whole Grain Flours Overnight
Fresh Flour: Grinding Whole Grains At Home
How to Make Softer and Fluffier Whole Wheat Bread
What To Make With Whole Wheat Pastry Flour?
Good Question: Substituting White Whole Wheat Flour?
Kitchen Storage: The Best Place to Keep Flour
Not a Fan of Whole Wheat? Try Spelt Flour!
What's the Difference? Cake Flour, Pastry Flour, All-Purpose Flour, and Bread Flour
How To Prevent & Get Rid Of Grain Weevils
Whole Grain, Whole Wheat, Multigrain: What's the Difference?

What are your favorite whole grains for cooking and baking? Any special tips or good ideas you return to?

(Images: Elena Schweitzer/Shutterstock; Faith Durand; Emma Christensen)

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Whole Wheat-Blueberry Muffins recipe from Live Better America Whole wheat flour and a touch of honey update classic blueberry muffins. From eat better america. 12 muffins Baking with gluten-free flours PCC Natural Markets Basic tips. Generally, gluten-free flours should be combined to create the best possible results. Experienced gluten-free cooks and bakers advise consulting gluten ... 100% Whole Wheat Sandwich Bread: King Arthur Flour This moist, close-grained, whole-wheat sandwich loaf is ideal for sandwiches, toast, French toast, and grilled cheese sandwiches. King Arthur Flour Whole Grain Baking: Delicious Recipes Using ... There's only so much room on the kitchen bookshelf for those 600-page baking bibles on the kitchen bookshelf, but this one's worth its weight in whole wheat flour ... Old-Fashioned Honey-Whole Wheat Bread Recipe from Betty Crocker 1 Mix whole wheat flour, honey, shortening, salt and yeast in large bowl. Add warm water. Beat with electric mixer on low speed 1 minute ... Bread - Wikipedia, the free encyclopedia Bread is a staple food prepared by cooking a dough of flour and water and often additional ingredients. The word itself, Old English bread, is common in various forms ... Bobs Red Mill Natural Foods :: Healthy :: Whole Grains For ... Packaged and bulk whole grains, pancake mixes, dried milk, flours, and cereal. Has information about buying online and provides list of all products with nutrition ... Whole Grains Whole Foods Market Whole Grains. There are a whole lot of whole grains out there! And while trying to find just the right one might feel like looking for a needle in, well, a stack of ... The Definitive Guide to Grains Mark's Daily Apple Amber Waves of Pain Order up! Yes, folks, its definitive guide time again. Ive read your requests and am happy (as always) to oblige. Grab your coffee Amazon.com: Good to the Grain: Baking with Whole-Grain Flours ... Kim Boyce is a former pastry chef (at Spago and Campanile). She lives in Los Angeles with her husband, who is a chef at Spago, and two daughters. While at Campanile ...

Whole Grain, Whole Wheat, Multigrain: What's the Difference? Learn the Label

We all know we should be consuming more whole grains and fewer products made from refined grains, but that doesn't make the bread aisle any less confusing. Is multigrain the same as whole grain? And where does whole wheat fit in? Here's a quick guide to these three common, sometimes confusing terms.

Whole grain means that all parts of the grain are used, including the nutritious germ and bran. Whole grains are higher in vitamins, minerals and fiber than refined grains, which are processed to remove all but the starchy endosperm.

Whole wheat is simply the whole grain version of wheat.

Multigrain means that more than one type of grain has been used, but that doesn't necessarily mean that any of them are whole grains. So a bread labeled "multigrain" might actually be made from white flour, without any of the health benefits of whole grains.

To make sure the bread you are buying is made from whole grains, look at the label: whole wheat flour or whole grain flour should be among the first ingredients listed. Or look for the words "100% whole wheat" or "100% whole grain" on the package, which will ensure you aren't accidentally buying a loaf of white bread masquerading as whole grain.

Related: Baking Tip: Soak Whole Grain Flours Overnight

(Image: Emma Christensen)

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A Guide to Cooking with Whole Grains and Baking with Whole Grain Flours Quick Guides to Ingredients

With Ffall just around the corner, now is the time to stock your pantry with hearty, healthy whole grains! From amaranth to wild rice, get the skinny on whole grain ingredients and whole grain flours below:

Quick Guides to Whole Grains

Amaranth, Greens and Seeds
Barley, Hulled and Pearl
Brown Rice
Buckwheat
Bulgur Wheat
Farro
Millet
Oats
Quinoa
Sorghum
Spelt
Wild Rice

Baking with Whole Grain Flours

Barley Flour
Buckwheat Flour
Oat Flour
Sorghum Flour
Spelt Flour
White Whole Wheat Flour
Whole Wheat Pastry Flour

Related: Grinding Whole Grains at Home

(Image: Elena Schweitzer/Shutterstock)

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Fire up the Griddle: 10 Whole-Grain Pancake, Crepe and Waffles Recipes

When you think about whole grains at the breakfast table, you probably think of oatmeal first, most likely followed by granola or muesli. These are a few of the more common whole grain morning recipes most of us reach for. But for the cooler mornings ahead, a warm hearty breakfast is in order. For us, that includes pancakes, waffles and crepes.

A quick and easy way to work more whole grains into your favorite pancake or waffle recipes is to substitue some of the regular flour (try substituting 1/4 of the amount to begin with) with a whole-grain flour. Whole wheat flour is usually the most common because it's easy to find at most grocery stores and is showing up in more and more baking recipes. But there's a whole world out there of wonderful whole-grain breakfasts that go beyond just whole-wheat flour:

Try a Recipe:
Whole-Wheat Waffles with Blueberry Ginger Syrup - Cookie + Kate (pictured above)
Cinnamon Oat Pancakes - Martha Stewart
Pear and Buckwheat Pancakes - Sprouted Kitchen
Apple Cinnamon Teff Pancakes - Nourishing Meals
Simple Spelt Pancakes - The Whole Grains Council
Blueberry Yogurt Multigrain Pancakes - Smitten Kitchen
Whole-Grain Waffles with Sliced Strawberries and Yogurt - Whole Living
Buckwheat Crepes with Corn, Tomatoes & Goat Cheese - Food & Wine
Whole-Grain Buttermilk Crepes - Bob's Red Mill
Dark Chocolate Chili Waffles with Spelt Flour & Raspberry Sauce - Maria Speck

Related: Mark Bittman's Cornmeal Pancakes

(Image: Cookie + Kate)

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Quinoa, Brown Rice, & Beyond: 15 Ways to Eat Whole Grains at Every Meal Recipe Roundup

Golden Quinoa Salad with Radish, Dill & Avocado

What would life in the kitchen be like without whole grains? For me, it would be a sadder existence. Oats, whole wheat, and pseudo-grains like quinoa and amaranth provide pops of protein and healthy fiber. But they offer more than healthy benefits, too. They are delicious! Where would meals be without nutty brown rice, tender oats, and delicate quinoa? Here are 15 of our favorite whole grain recipes for every meal: Quinoa chili and salads, whole wheat muffins, a brown rice bowl with lemongrass, tofu, and cashews. There's a warm farro salad with roasted vegetables, and whole wheat couscous, too. Breakfast, lunch, and dinner there's a whole grain to enjoy.

QUINOA RECIPES
1 Golden Quinoa Salad with Radish, Dill & Avocado
2 Black Bean and Heirloom Tomato Quinoa with Lemon Dressing
3 Grilled Halloumi and Quinoa Salad
4 Black Bean, Sweet Potato and Quinoa Chili

BROWN RICE RECIPES
5 Brown Rice Salad with Apples, Walnuts, and Cherries
6 Brown Rice Bowl with Lemongrass, Tofu and Cashews
7 Brown Rice Appams
8 Black Rice Salad with Avocado and Grapefruit

WHOLE WHEAT RECIPES
9 Quick, Easy & Moist Whole Wheat Muffins
10 Whole Wheat Pearl Couscous with Cherries & Arugula
11 No-Knead Multi-Grain Peasant Bread

OATS, FARRO, BARLEY & MORE
12 Breakfast Grain Salad with Blueberries, Hazelnuts & Lemon
13 Warm Farro Salad with Roasted Vegetables and Fontina
14 Chickpea, Barley and Zucchini Ribbon Salad with Mint and Feta
15 Simple Breakfast: No-Cook Overnight Steel-Cut Oats

On Cooking Whole Grains:
How To Cook Fluffy, Tasty Quinoa
How To Cook Steel-Cut Oats for Breakfast the Night Before
A No-Fuss Method for Cooking Almost Any Whole Grain

(Images: See linked recipes for full image credits)

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