I’m the third of twelve kids.
Growing up in a large family on the farm, one of the meals I remember eating was cooked (sometimes cracked) wheat with honey, cinnamon, and milk. The large, hot pot of cooked wheat was placed in the center of the table with a long serving spoon. Everyone’s bowls were quickly filled, then quickly emptied and we continued the day’s work. This meal was satisfying and sustained us for hours of work, sometimes until the evening meal.
That humble dish of whole cooked wheat wasn’t just fuel for the upcoming labors of the day, it embodied the timeless role grains have played in nourishing humanity. Yet in today’s conversations about healthy eating, grains rarely top the list, often taking the blame for health woes and weight gain. The truth is we have moved away from eating grain in its whole form and replaced it with highly processed flours and grain products that lack the nutrients that occur naturally in grain. The real solution isn’t to cut grain from our diet, but to get back to using the grain in its whole form to gain all of the benefits it has to offer.
Though the health benefits have been taught for decades, getting whole grains in your diet isn’t always easy. That is the very issue we will tackle today. I have found that there are hundreds of delicious ways to use grains in their whole form. Whether you’re looking for hearty dinner ideas, quick snacks, or nutritious sides, my guide to cooking whole grains will have the info you need to start incorporating these powerhouse foods into your diet. Let’s dive in!
What Are Whole Grains? A Quick Overview
The term “whole grains” is a bit ambiguous. Usually, it refers to when the entire grain is used to create a product. When you choose whole grains, you’re consuming the entire kernel, including:
- Bran: The outer layer, rich in fiber, antioxidants, and B vitamins.
- Germ: The nutrient-dense core, packed with vitamins, minerals, and healthy fats.
- Endosperm: The middle layer, providing starchy carbohydrates and protein.
Most processed foods made from wheat contain only the endosperm of the grain. That means you’re getting all of the carbs and gluten without all of the minerals, vitamins, and fiber that make grains such a healthy food source.
The phrase “whole grains” can also be used to describe grains being used in their whole kernel form. Rather than milling, cracking, or rolling the grain, the whole kernels are consumed without being broken. This can be done through boiling, toasting, soaking, and several other cooking methods.
Why Are Whole Grains Important For Our Health?
What sets whole grains apart from refined grains (such as white rice and white flour) is that they retain all parts of the grain kernel: the bran, germ, and endosperm. This means they come packed with fiber, vitamins, minerals, and antioxidants that support heart health, digestion, and overall well-being.
According to the Harvard School of Public Health, people who eat whole grains regularly are at a lower risk of developing heart disease, type 2 diabetes, and even certain cancers. These findings are supported by numerous epidemiological studies. The fiber in whole grains slows down digestion, preventing spikes in blood sugar, which can be particularly helpful for people with insulin resistance or those trying to maintain steady energy levels throughout the day. And let’s not forget about mental health—whole grains provide important nutrients like inositol, which has been linked to improved fertility, mental health, and even better insulin regulation.
So, does milling reduce the health benefits of whole grains?
The answer is yes. When you cook with unmilled whole grains, you’re preserving every bit of their natural goodness. As soon as a grain is cracked open, the oils are exposed to oxygen and begin to lose their nutritional value. Additionally, some milling practices, like those used to create white or all-purpose flour, sift out the valuable nutrients found in the germ and bran of the grain. Cooking unmilled grains ensures you get all the fiber, antioxidants, and micronutrients they offer.
Even using fresh milled flour, milled in your home will not be the same as eating the grain in its whole form.
There are a couple reasons:
First, flour enters the blood stream more quickly than the whole kernel. Since your body digests flour more quickly than whole grains, your body may not be able to keep up with the amount of glucose it generates from the flour. If that happens, your blood sugar levels will get so high that your body will start storing the glucose in your liver and then in fat cells. So eating flour comes with a risk of blood sugar spikes which can lead to weight gain and liver stress.
Secondly, when you take in foods that are digested quickly, your energy will spike then crash. This energy flash and crash can cause sleepiness and makes it difficult to concentrate and carry out your work.
Eating grains in their whole form will reduce the impact of the carbs on your blood sugar. Since the body has to break down the whole kernel, the sugars enter the bloodstream at a much more manageable rate. This also provides the body with a more consistent energy source throughout the day. These benefits are particularly important for those who struggle chronically with high blood sugar and insulin resistance or deficiency.
This does not mean fresh milled flour and sourdough are unhealthy. These are powerful tools for health. I’m simply pointing out the merits of whole grains so that when you start using more whole grains in your food, you will know the benefits of doing so.
At our home, we use both whole cooked grains and fresh milled flour.
That’s why I’m so excited to introduce to you some of the ways we use whole, unmilled grains in the meals at our home to add flavors and nutrition to our family diet. I hope you enjoy them as much as we do.
Let’s get started!
Cooking Methods for Unmilled Whole Grains
At first, it might be hard to think of ways to eat grains without milling them, but with the right cooking method, whole grains can replace a variety of processed grain products from white rice to croutons. Here are some of our favorite methods for preparing unmilled grains. Mastering them makes it easy to get whole grain in your diet.
- Pressure Cooking – This is the fastest and most convenient cooking method. It doesn’t require much prep. 1 cup of grain for every 2 cups of water is a safe ratio for any grain. Some grains won’t need quite that much, but you can always strain off excess. The cook time will vary from grain to grain. A good starting place is 12 minutes of cooking at pressure.
- Boiling – This is a bit of a longer process, but a good alternative if you don’t have a pressure cooker or Instant Pot. You need to put enough water to submerge the grain. Cook times will vary from grain to grain, but start with 20 minutes at a rolling boil. The cook time can be reduced by pre-soaking your grain overnight.
- Popping – This is great for a healthy snack or for adding texture to salads and other dishes. Just like popping popcorn, you’ll heat a pan with a little oil. When the pan is hot, pour in the grain of choice. Cover the pot and shake vigorously until you stop hearing popping sounds. While they are still hot, sprinkle with salt and any other desired seasoning. The result will be crispy, flavorful, and nutty morsels that can be eaten alone or used as a topping for many other dishes.
- Soaking – Soaking grain is an easy and healthy way to prepare your grains to be eaten. Simply place your grain in a container and cover it with water. Cover the container and keep at room temperature for 12-24 hours, depending on the grain. This will soften the grain without cooking it, allowing it to be used just like boiled or pressure-cooked grain.
- Sprouting – This is the healthiest way to eat grains. It makes the grain easier to digest by breaking down complex carbohydrates, increasing the fiber, and lowering the effect it has on blood sugar. The process is very similar to soaking. You’ll start by putting the grains with water in a sealed container for 24 hours. The next day, pour off the water and rinse the grain. Place it back in the container and cover with water. Let it rest for 24 hours and repeat the process for two to four days until you can see small white sprouts coming out of the end of the grain. Once you see the sprouts forming, the grain is ready to use. Sprouted grains can be dried and milled for baked goods, but they can also be used whole in place of boiled grains.
- Pilaf – Pilaf is a Middle Eastern and Mediterranean dish, with many similar dishes being found all over the world. The dish is usually made with rice, but also frequently features other grains. Pilaf is made by boiling grain in stock of some kind and combining it with your choice of meats and vegetables. Using whole grains as the base for this dish makes it an even healthier choice for a light meal.
- Risotto – This is an Italian dish typically made with rice. However, more modern takes on the dish have revealed that risotto can be made using many different grains. Risotto is similar to pilaf in ingredients, but the end product is quite different. Risotto uses more fat, and the stock is slowly added as the grain absorbs the stock. This process results in a rich and creamy texture. Using whole grains as a substitute for rice is a great way to start incorporating them into your diet. Just keep in mind that they will need more time to cook.
Which Grains Should I Use?
Each grain has a unique flavor and nutritional profile. Whether you’re using them as a rice replacement, a breakfast cereal, a salad topping, or a tasty snack, the key is finding the right grain for your needs. Here we will break down the different grains we grow on our family farm and mill and their best uses along with the simplest way to cook it
Let’s take a look:
Emmer (Farro)
Commonly known as Farro in Italy, Emmer is a chewy, nutty ancient grain. Farro is famous worldwide for its many uses as a whole grain. It’s a hearty grain that doubles in size when cooked, providing a similar bulk to rice, but with far more nutrients. Rich in fiber and protein, farro is especially good for people looking to feel fuller longer and maintain steady energy throughout the day. Emmer is a great rice replacement and can be used as a base for “rice bowls,” casseroles, and stews.
Quick cooking instructions for Emmer:
- Fill a small pot with water.
- Pour in the desired amount of Emmer into the pot. (Keep in mind that it will double in size during the cooking process.)
- Boil for 17-20 minutes, depending on how tender you want it to be.
- Strain off excess water.
Shop Our Organic Emmer Farro Products
Einkorn
Since I first learned about it in 2009, we have been using einkorn for meals in our home. Einkorn is the most primitive wheat on earth, and contains a different type of gluten than modern wheat. This grain is high in digestible proteins and micro nutrients such as zinc and iron, making it a great alternative to rice when you want a nutrient-rich grain with a lighter texture. It’s become popular among specialty bakers because of its unique health benefits, but it’s excellent in grain salads, risotto-style dishes, or even as a side dish. Einkorn is packed with antioxidants, lutein, and vitamin E, making it a nutrient-rich choice.
Quick cooking instructions for Einkorn:
- Fill a small pot with water.
- Pour in the desired amount of Einkorn into the pot. (Keep in mind that it will double in size during the cooking process.)
- Boil for 12-17 minutes, depending on how tender you want it to be.
- Strain off excess water.
Shop Our Organic Einkorn Berries
Khorasan
Khorasan has the largest kernel size of all the ancient grains, which makes it very nice for use as a whole grain. Sometimes marketed under the brand name KAMUT®*, Khorasan grain is higher in protein and fiber than rice and modern wheat. It is harder and takes longer to cook, but it has a hearty texture and light flavor. It can be prepared as a hot cereal, soup or stew, or pilaf.
Quick cooking instructions for Khorasan:
- Fill a small pot with water.
- Pour in the desired amount of Khorasan into the pot. (Keep in mind that it will double in size during the cooking process.)
- Boil for 25-28 minutes, depending on how tender you want it to be.
- Strain off excess water.
Shop Our Organic Khorasan Berries
Millet
Millet is a mild-flavored grain that’s often overlooked, but it’s one of the most affordable and nutritious rice substitutes out there. Millet has a similar texture to couscous and can be cooked to a light, fluffy consistency or a creamier texture, depending on how much water you use. It’s also naturally gluten-free, high in magnesium, which supports heart health, and it’s easy to digest. Millet also has a light sweetness that makes it perfect for a breakfast cereal.
Quick cooking instructions for Millet:
- Measure out one part Millet and two parts water.
- In a small pot, bring water to a boil.
- Pour Millet into the pot and boil for 1 minute.
- Place lid on the pot, turn heat to low and simmer for 14 minutes.
- After simmering, remove from heat and leave the pot covered for 5 minutes
Shop Our Organic Millet Products
Quinoa
Quinoa has gained popularity as a superfood thanks to its high protein content and rich supply of essential amino acids. Naturally gluten-free, quinoa is light, fluffy, and versatile. Its quick cooking time makes it an easy rice substitute, and it pairs beautifully with everything from stir-fries to stews. We often choose quinoa over rice at our home because the nutritional benefits and flavor are too good to pass up! Quinoa also boasts a low glycemic index, meaning it’s ideal for people looking to manage their blood sugar levels.
Quick cooking instructions for Quinoa:
- Measure out one part Quinioa and two parts water.
- In a small pot, bring water to a boil.
- Pour Quinoa into the pot and turn down heat.
- Place lid on the pot and simmer for 15 minutes.
- After simmering, remove from heat and leave pot covered for 5 minutes.
Shop Our Organic Quinoa Products
Proper Storage of Cooked and Uncooked Grains
When storing uncooked grains, there are three factors to consider: temperature, oxygen exposure, and moisture. Keep your grains in an air-tight container in a cool, dry, and dark place for the longest shelf life. When grain is stored this way, it can last for decades. For more details about how to store grains long-term, see this blog post.
Grains that have already been cooked should be stored in an airtight container. They can be kept in the fridge for about 5 days. If you keep them in the freezer, they will last for several months, just steam or microwave with a little water to reheat.
Ways to Eat Whole Grains: From Savory to Sweet
Now onto some of our favorite ways to use whole grains at our home! These are practical and delicious meals that any crowd will enjoy. Sweet and Savory dishes alike can be enhanced by including the right whole grain. Take a look at some of our favorites and try them for yourself!
First, we have an Einkorn Risotto. When Einkorn is cooked using this Italian method, it becomes extremely fluffy, soaking up all of the savory goodness found in the butter and stock. Though Risotto can be time-consuming, the rich, flavorful result makes it worth the effort. Click to get the full recipe.
https://www.einkorn.com/recipe/einkorn-risotto/
Next is an Emmer Pilaf. This recipe is designed for an Instant Pot to make it as simple and quick as possible, but it can also be made on a stovetop. With the main ingredients being home Emmer and veggies, this is a filling and nutritious alternative to a traditional rice pilaf. Get the full recipe here.
https://www.ancientgrains.com/recipes/instant-pot-emmer-pilaf/
Stuffing vegetables is another great way to use whole grains. This recipe for Khorasan Stuffed Kabocha Squash is a perfect example. The squash makes it a great choice for an autumn meal or even a holiday side dish. Find the full recipe here.
https://www.ancientgrains.com/recipes/stuffed-kabocha-squas
Whole grains can also be included in breakfasts! We love this recipe for peaches and cream porridge made with Spelt grain. Hearty and healthy, it’s a great way to start the morning.
https://www.ancientgrains.com/recipes/peaches-and-cream-spelt-porridge/
This recipe for Popped Einkorn Salad is one example of how to use popped grain in a meal. A good salad is a refreshing and nutritious meal, but adding popped Einkorn kernels gives it a richer texture and flavor. I love the texture it adds! Enjoy this recipe for your next side salad or light meal:
https://www.einkorn.com/recipe/arugula-steak-salad-with-bleu-cheese-and-popped-einkorn/
Here’s one last dish that’s perfect for a sweet treat or dessert. Apple Einkorn salad combines sweet crisp apples and tender Einkorn berries with a sweet yogurt dressing. It’s a great route for satisfying a sweet tooth without any guilt about what you’re putting in your body. Try it for yourself. Find the recipe here:
https://www.einkorn.com/recipe/einkorn-apple-salad/
Frequently Asked Questions (FAQ)
Can You Freeze Cooked Whole Grains?
Yes! Simply cool the grains completely, then transfer them to an airtight container or freezer bag. They can be frozen for up to 3 months. Reheat by steaming or microwaving with a little water.
How Long Will Cooked Whole Grains Last in the Fridge?
Cooked whole grains can be stored in the refrigerator for up to 5 days. Just make sure they’re in an airtight container.
Why Is Whole Grain Flour More Nutritious Than White Flour?
Whole grain flour retains all parts of the grain—bran, germ, and endosperm—while white flour strips away these nutrient-rich parts, leaving behind mostly starch. The whole form of the grain (unmilled) is even more nutritious because it hasn’t been processed at all.
By learning how to cook whole grains and experimenting with different recipes, you’ll not only add variety to your meals but also boost your health with every bite. Whether you’re preparing a warm porridge for breakfast or a hearty grain bowl for dinner, whole grains are the perfect way to nourish your body and delight your taste buds.
*KAMUT® is a registered trademark of Kamut International Inc.
