Whole Grain Cooking Guide

Easy cooking instructions for 9 healthy whole grains.

Trying to eat more whole grains? Keep trying! Grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients. Grains are also rich in carbohydrates—the body’s main fuel supply—so we need a fair amount daily (despite what low-carb/no-carb gurus say).


Farro (or Emmer) is usually sold in the U.S. semi-pearled (sometimes labeled semiperlato), meaning some of the bran layer has been removed. If you find farro that is not semi-pearled, it needs to be soaked in water overnight before cooking and will need to cook for 30 to 45 minutes more to become tender. Farro has a satisfying chewy texture and nutty flavor. It can be used in baked goods and soups.

To Cook:

Bring 3 cups water or broth and1 cup farro to a boil. Stir, reduce heat to a simmer and cook,uncovered, until the farro is tender, 15 to 25 minutes. Drain. Makes 3cups.

Per 1/2-cup serving:

111 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 4 gprotein; 3 g fiber; 0 mg sodium; 139 mg potassium.

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