How to Cook Rolled Whole Grains

Whole grain is a popular buzz term. Nutritionists advise its use, doctors advocate its benefits and advertisers use it heavily in marketing to entice people to their product. Rolled whole grains are simply grains that have usually been sliced and then flattened between rollers. They are also called flakes. Once you have brought that bag or box of grain home, the next problem is knowing what to do with it. Do you boil it or steam it or grind it or what? The answer is a combination of all of them. If you are really adventurous you can buy a roller machine and roll your own grains.

Instructions

1. 

   Rolled brown rice, although a popular and easily accessible whole grain, is not usually sold as a rolled grain. Make sure your sample is not enriched and processed (it would be labeled with something like, "quick cooking." It takes longer to cook than plain white rice but is much more stabilizing on your blood sugar levels. The rolled rice generally takes a little less time to cook than the whole form but the same amount of water as plain rice. Use it as you would white rice (in Spanish and Mexican dishes) just make sure to add seasoning to the boiling water.

2. 

   Whole wheat is a little more unusual to eat as a whole grain and it often sold as cracked whole wheat or rolled wheat flakes and used as a cereal or in baking breads. If you do bring home rolled whole grain, it will need to be boiled like rice and can be added to soups and stews or cold in pilafs. Add the rolled wheat in raw form directly to bread dough, about 1 cup per loaf is generally recommended, but that is personal preference. For a hearty cereal, add 1/4 cup of rolled wheat to a cup of boiling water and simmer until tender. Add raisins, molasses, nuts or sliced apples with a little butter and salt for a wonderful start to the day.

3. 

   Rolled barley is another versatile grain with great health benefits. It cooks quickly as is very mild in flavor. It has a nice chewy texture to add to chowders or soups. The combination of barley and ham lends itself to a delightful evening supper when served as a creamy soup. It can be added to breads in a ground form or after being boiled. If you're using rolled barley flour in bread don't use too much or the bread will be heavy.

4. 

   Rolled oats are a much more familiar item on the grocery shelves. The quick cooking oats have already been partially cooked and have much less texture. The old fashioned rolled oats are wonderful when cooked according to the directions for a substantial breakfast. Add the rolled oats to cookies and bars for a healthy additive. Some health food stores will sell a heartier version of rolled oats which is closer to the wheat form. This type of rolled oats does better with an overnight soaking before cooking in the morning. Of course oats of all forms can be added to bread doughs.

5. 

   Rye, spelt, millet and kamut are other grains that lend themselves to the rolling process and are wonderful additions to fresh whole grain bread. Any of these will add a nice crunch to your bread as well as fiber and complex carbohydrates and protein with very little fat. Just add them in the beginning to the liquids so they can soften up a little, or soak them ahead of time.