Healthy Cooking: Bulk Cooking Whole Grains for the Week

Notes

Understanding the science behind cooking grains is essential: each grain has a unique structure that determines its ideal cooking method. The starch within grains gelatinizes when heated, turning them from hard to soft. Overcooking can lead to mushy grains, while undercooking leaves them tough. To avoid common mistakes, always use fresh water and ensure your saucepan is properly covered to trap steam. Safety is simple here—just be mindful of hot surfaces and steam. For make-ahead convenience, cooking grains in bulk allows you to save time and maintain a healthy diet effortlessly. Remember, grains reheat beautifully with a bit of moisture, ensuring they stay fluffy and flavorful.

Steps

1. 1 Choose your grains based on your meal plans for the week.
2. 2 Rinse grains thoroughly in cold water to remove excess starch, unless package instructions advise against it.
3. 3 For each type of grain, use the correct water-to-grain ratio; typically 2 cups water to 1 cup grain, but check specific instructions.
4. 4 Bring water and grains to a boil in a medium saucepan with a tight-fitting lid.
5. 5 Once boiling, reduce heat to low, cover, and let grains simmer undisturbed.
6. 6 Check grains for doneness based on their typical cooking times: quinoa (15 minutes), brown rice (40-45 minutes), farro (25-30 minutes), barley (45-60 minutes).
7. 7 Remove saucepan from heat and let grains sit, covered, for 10 minutes to absorb remaining moisture.
8. 8 Fluff grains gently with a fork to separate them.
9. 9 Portion grains into airtight containers while still warm for easy reheating later.
10. 10 Label containers with the grain type and date for organization.
11. 11 Allow grains to cool completely before sealing containers.
12. 12 Store in the refrigerator for up to 5 days or freeze for longer storage.
13. 13 Reheat grains by adding a splash of water or broth and microwaving until hot.
14. 14 Enjoy your pre-cooked grains in a variety of dishes throughout the week!