“Are you looking for easy ways to incorporate more whole foods into your diet? Many people are at least vaguely aware of the nutritional benefits of whole grains, such as B vitamins, fiber and protein, but it can seem intimidating to try out a new food if you have no idea how to prepare it! But rather than sticking with the familiar, why not try something a little different? The following are simple preparation instructions, but feel free to add seasonings and embellishments if you prefer. Try adding a splash of tamari, a little curry powder, or a single vegan bouillon cube to the water as it’s boiling. Alternatively, you can always add seasonings once it’s cooked. Millet 25 minutes cooking time. 1 cup dry grain to 2 cups water. (Some use 3 cups water to 1 cup grain.) Yields 3 – 3 1/2 cups. Quinoa 15-20 minutes cooking time. 1 cup dry grain to 2 cups water. Yields 3 – 3 1/2 cups. Quinoa is fluffy and light. Brown Rice (long-grain) 40-45 minutes cooking time. 1 cup dry grain to 2 cups water. Yields 3 cups. Cooks up fluffy with grains remaining separated. Brown Rice (short/medium grain) 45-50 minutes cooking time. 1 cup dry grain to 2 cups water. Yields 3 cups. Good for loaves and burgers. Brown Basmati Rice 30-45 minutes cooking time. 1 cup dry grain to 2 cups water. Yields 3 1/2 cups. Cooks up fluffy with grains remaining separated. Wild Rice 40 minutes cooking time. 1 cup dry grain to 2 1/2 cups water. Yields 3 cups. Cous-Cous (whole wheat) Approx. 15 minutes cooking time. 1 cup dry grain to 1 cup water. Boil water, add cous-cous, simmer for a few minutes then shut off heat. Let stand for several minutes with the lid on, then fluff with a fork. Cover again for another five minutes. Kasha (buckwheat groats) 20 minutes cooking time. 1 cup dry grain to 2 cups water. Yields 2 cups. Amaranth 20-25 minutes cooking time. 1 cup dry grain to 2 1/2 – 3 cups water. Yields 3 cups. Has a slightly nutty flavor and a soft, sticky consistency when cooked. Gluten-free. Pearled Barley 50-60 minutes cooking time. 1 cup dry grain to 2 1/2 cups water. Yields 3 1/2 cups of cooked grain. A hearty grain good for soups, stews and cold salads. Kamut 100+ minutes cooking time. 1 cup dry grain to 3 cups water. Yields 3 cups. Bulgur Wheat Can be reconstituted in boiling water. 1 cup dry grain to 2 cups water. Yields 2 1/2 – 3 cups. Cover bowl and let sit for 60 minutes or until water is completely absorbed by grain. Used to make Tabouli.” From “Cooking Guide for Whole Grains” By Angel Flinn