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How To Cook 14 Delicious And Disease-Fighting Whole Grains

January 30, 2017


One of the easiest ways to start getting the health benefits of plant-based foods right now, no matter where you are on your vegan journey, is to swap out whole grains for processed, refined grains--and to eat some every day.

In this clip from the latest episode of Prescription: Nutrition, I talk about why whole grains are so healthy. And in the chart below, you'll see how to cook 14 delicious and disease-fighting whole grains.

Eating just 3 servings a day of whole grains (1 serving is 1/2 cup of cooked whole grains) can protect against heart disease, stroke, cancers, diabetes and obesity, and help you live longer. Whole grains also help lower cholesterol, boost the immune system, and can provide up to 10 percent of your daily protein needs. 

But eating processed, refined grains, in which the nutrient-rich bran, germ and fiber have been removed, can increase your risk for heart disease, diabetes and obesity, and shorten your life span. 

There are lots of whole grains to choose from, including gluten-free varieties, as you'll see on this cooking chart, excerpted from WholeGrainsCouncil.org: 



To 1 Cup of:      Add This Much Water:    Bring to Boil, Then Simmer:    Cooked, Makes:

Amaranth*           3 cups                                45-60 min                                    3½ cups

Barley                   3 cups                                45-60 min                                    3½ cups

Black Rice*          2 cups                                30 min                                          3 cups

Brown Rice*        2½ cups                            25-45 min                                    3 cups

Buckwheat*        2 cups                                20 min                                          4 cups

Bulgur                  2 cups                                10-12 min                                    3 cups

Corn Polenta*     4 cups                                25-30 min                                    2½ cups

Einkorn                2 cups                                25-35 min                                    3 cups

Farro                    2½ cups                            25-40 min                                    3 cups

Millet*                 2½ cups                            25-35 min                                    4 cups

Oats**                 4 cups                                20 min                                          4 cups

Quinoa*              2 cups                                 12-15 min                                    3 cups

Teff*                    3 cups                                 20 min                                          2½ cups

Wild Rice*          3 cups                                 45-55 min                                     3½ cups


**Oats are gluten-free, but are commonly grown and processed with wheat, so make sure the packaging is labeled gluten-free



So, let's get cooking! And I hope you'll check out the full episode of "A Grain of Truth" on Prescription: Nutrition


Have a great week, fam!

Much love,




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