useful guide: water-to-grain ratios

Whole grains are a staple in many diets, along with beans and legumes, vegetables and fruit. Whole grains are low in calories, satiating and full of many health benefits.

There are so many wonderful kinds of interchangeable grains out there, which makes it easy to mix things up with different varieties on recipes you love. Like rice most grains cook fairly similarly, however, the amount of water and cooking times do vary for various grains, which is detailed in the list below. You can follow your package instructions, use your rice cooker or even a pressure cooker.

Amaranth

Amaranth is a pseudo-cereal and is one hundred percent gluten-free! When cooked they resemble brown caviar. It’s slightly peppery taste with a high level of protein and is popular in baking (sweet or savour), cereals and crackers.

Barley

Hulled and pearled are the most common types of barley. Although chewier, hulled barley is more nutritious. Both types of barely can be added to soups or stews, or used as base for any side salad or dish.

Black Rice

This medium-grain rice is a Chinese variety, which contains all the whole grain goodness of brown rice and is sweeter in flavour.

Brown Rice

The secret, it’s great to cook it ahead and freeze it.

Buckwheat

Use it as a substitute for rice as a side dish. What’s more, buckwheat flour is great for pancakes and Japanese soba noodles made from ground buckwheat are great in recipes that require stir-fry noodles, like Pad Thai.

Bulgur

Bulgur is ready as quickly as dried pasta. Unlike some other wheat grains, bulgur stays soft even when chilled or at room temperature. Bulgur can be used in Middle Eastern dishes like Tabouli and pilafs.

Cornmeal (Polenta)

Corn is the only grain that is eaten as a vegetable. Cornmeal (Polenta) can be boiled into a porridge, mashed or purèed, it’s super versatile.

Whole-wheat Couscous

Whole-wheat Couscous is an easy substitute for many rice dishes and is great in salads too.

Farro (Emmer)

Farro is a staple in Italy. It always stays al dente no matter how much you cook it, which makes it ideal in baked dishes.

Millet

Millet is tiny and tender with a subtle sweetness, making it perfect in any light side dish or salad.

Oats

There are many different types of oats with different cooking times and instructions, however, they are all healthy and tasty.

Whole-wheat Pasta

There are many kinds of pasta (including gluten-free), and most of them can be interchangeable in almost any pasta recipe.

Quinoa

Quinoa is a seed and is available in many varieties (red, white, and black), which are all interchangeable. It cooks up soft and fluffy and has a mild and nutty flavor. You can use quinoa in place of rice, in pilafs, salads, or even with fruit for breakfast.

Wheat Berries

Wheat berries are unprocessed kernels of wheat. They pop when you eat them and are hearty and chewy in texture. They freeze perfectly and can be used in soups, stews and salads.

Wild Rice

Wild rice is a semi-aquatic grass. It requires more cooking time than white or brown rice (but equally interchangeable), and once it’s cooked it splits open, so keep an eye out when cooking.

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