Go Slow With Whole Grains

About author / Pamela Chester

Mom of two; graduate French Culinary Institute; kids cooking program instructor; Master's degree in food studies. Creates kid friendly foods and loves her slow cooker.

For a long time dieticians and healthy cookbooks have espoused whole grains as an excellent addition to a nutritious eating plan. And recently, the media have started to pay attention and have caught on to this healthy eating trend. You might have noticed some of the talk in the news lately about the benefits of eating whole grains. These benefits include lower blood pressure, lower risk of cancer and adult onset diabetes, and greater overall heart health. Whole grains are also a great addition to any weight loss program, as they tend to make you feel fuller and take longer to digest.

Over the last few years thousands of new products containing whole grain have been introduced. Every time you go to the supermarket there are new items that are certified by the Whole Grains Council, including lots of familiar favorites such as bread, waffles, cereal, and crackers. Now it has become easy and practical to include the recommended three daily servings of whole grains into your diet.

But you can also add more whole grains into your diet inexpensively the old fashioned way: by cooking them yourself. If you are interested in incorporating more of them into your diet, the slow cooker is an ideal way to cook your own! Traditional whole grain sources such as barley, kasha, millet, wheat berries, spelt, oat groats (steel cut oats), wild rice, and brown rice are best when cooked for a long time over low heat. Generally, they can all be cooked in the slow cooker with a ratio of 2 ½ cups grain to 4 cups of liquid or broth for 6-8 hours over low heat for the best results. They do not need to be rinsed or presoaked before cooking.

Each time you try a new grain, check it every so often towards the end of the cooking time to make sure they are not getting too mushy and that it has been cooked long enough to be tender. Once cooked and seasoned to your taste, whole grains will keep well stored in the refrigerator or freezer and can be pulled out as needed for an excellent healthy addition to your meals. They can be reheated in the microwave or used cold to top salads.

I was surprised to learn recently that corn is also considered a whole grain and is a very nutritious addition to your diet. The combination of beans and corn is classic in vegetarian cooking, offering all the nutrition benefits of eating meat with little to no saturated fat. Below you will find a slow cooker recipe for a bean and cornbread casserole that makes a nice hearty yet healthy fall meal.

Another classic source of whole grains is bread, and there are many whole grain bread recipes that can easily be made in the slow cooker. What better way to scent your home than with the lovely fragrance of a loaf of whole wheat honey bread?

So you can see there is a whole variety of options to include healthful whole grains in your diet. You can go with everything from traditional whole wheat and corn to more exotic amaranth and quinoa, to start eating more nutritiously today!

Serves/Makes: 8

• 3 cups whole wheat flour, divided
• 2 cups warm (not hot) whole milk
• 3/4 cup all-purpose flour, divided (more as needed)
• 1/4 cup honey
• 2 tablespoons vegetable oil
• 1 package (.25 ounce size) active dry yeast
• 3/4 teaspoon salt

Serves/Makes: 6

• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 2 cloves garlic, minced
• 1 can (16 ounce size) red kidney beans, undrained
• 1 can (16 ounce size) pinto beans, undrained
• 1 can (16 ounce size) diced tomatoes, undrained
• 1 can (8 ounce size) tomato sauce
• 1 teaspoon chili powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon prepared mustard
• 1/8 teaspoon hot sauce
• 1 cup yellow cornmeal
• 1 cup all-purpose flour
• 2 1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 tablespoon sugar
• 1 1/4 cup milk
• 2 eggs, beaten
• 3 tablespoons vegetable oil
• 1 can (8.5 ounce size) cream-style corn