HEART VIGOR

HEALTHY GRAINS AS DINNER SIDES

Brown Rice (2 2/3 cups)

1 cup brown rice

1. Bring 3 cups of liquid to boil in a medium saucepan.
2. Add brown rice to boiling liquid.
3. Cover and simmer for 35 minutes.
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Bulgur (2 cups)

2/3 cup bulgur

1. Add bulgur to 1 1/2 cups of cold liquid in a medium saucepan.
2. Bring bulgur and liquid to boil.
3. Cover and simmer for 25 minutes.
4. Remove from heat and let stand 10 minutes.
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Cornmeal (3 1/2 cups)

1 cup cornmeal

1. In a medium mixing bowl, combine cornmeal and 1 cup cold water.
2. Bring 2 3/4 cups of water to boil in a medium saucepan.
3. Add cornmeal mixture to boiling water.
4. Cover and simmer for 10 minutes.
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Couscous (3 cups)

2/3 cup couscous

1. Bring 1 cup of liquid to a boil.
2. Stir in couscous.
3. Cover; remove from heat. Let stand 5 minutes.
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Cracked Wheat (3 cups)

1 cup cracked wheat

1. Bring 2 cups liquid to a boil.
2. Add cracked wheat to boiling liquid.
3. Cover and simmer for 40 minutes.
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Dried Beans (2 1/2 cups)

1 cup beans

1. Rinse beans thoroughly in cold water.
2. Soak beans overnight in 3 cups of water.
3. After soaking, simmer beans in a medium saucepan, partially covered, for 2 hours.
4. Drain beans.
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Kasha - Buckwheat(2 cups)

2/3 cups kasha

1. Add kasha to 1 1/2 cups of cold liquid in a medium saucepan.
2. Bring kasha and liquid to a boil.
3. Cover and simmer for 15 minutes.
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Millet (3 cups)

3/4 cups of millet

1. Bring 2 cups of liquid to a boil in a medium saucepan.
2. Add millet to boiling liquid.
3. Cover and simmer for 20 minutes.
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Pearl Barley (3 cups)

1 cup barley

1. Bring 3 cups of liquid to a boil in a medium saucepan.
2. Add barley to boiling liquid.
3. Cover and simmer for 45 minutes.
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Quinoa (3 cups)

1 cup quinoa

1. Rinse quinoa under cold water. Drain.
2. Bring quinoa and 2 cups liquid to a boil in a medium saucepan.
3. Reduce heat to medium-low. Cover and simmer for 15 minutes.
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Wheat Berries (3 cups)

1 1/2 cups soft wheat berries

1. Bring 4 cups of liquid to a boil in a medium saucepan.
2. Add wheat berries to boiling liquid.
3. Cover and simmer for 60 minutes.


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