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Natural nutrition 101

Store whole grains in an airtight container in the refrigerator for up to four months to prevent rancidity. To prevent intestinal upset (i.e. gas and bloating) cover grains with water, soak overnight and rinse before cooking. Make sure to discard soaking water – click here to read why. The best way to cook grains and rice is to cook them in liquid. First rinse the grains, bring water or stock to a boil and then simmer slowly.

Dry Measure 1 cup (250 ml)	Water or Stock	Cooking Time	Yield
Barley (hulled)	3 cups	1.5 hours	3½ cups
Barley (pearl)	3 cups	50 minutes	3½ cups
Brown rice	2 cups	45 minutes	3 cups
Buckwheat	2 cups	15 minutes	2½ cups
Millet	3 cups	45 minutes	3½ cups
Quinoa	2 cups	15 minutes	2½ cups
Wild rice	3 cups	1 Hour	4 cups

For recipes using whole grains, visit our RECIPE section.