Ready to elevate your plant-based lifestyle with some exciting and nutritious grains?
Grains are a fantastic way to add variety, flavor, and essential nutrients to your meals.
Here’s a guide to help you get all the goodness out of grains without ever feeling bored or dull.
Variety of Grains to Experiment With:
🌾Brown Rice (long or short grain)
🌾Brown Basmati Rice
🌾Black Japonica Rice
🌾 Wehani Rice
🌾Wild Rice
🌾Amaranth
🌾Barley (hulled or pearl)
🌾Buckwheat (kasha)
🌾Bulgur
🌾Cornmeal (polenta)
🌾Couscous
🌾 Kamut (pre-soaked)
🌾Millet
🌾Oat (steel cut)
🌾Quinoa
🌾Rye Berries (pre-soaked)
🌾Spelt (pre-soaked)
🌾Teff
🌾Sorghum
🌾Wheat Berries
You’ll never run out of options with this diverse list!
Here’s a handy chart to help you cook these grains to perfection:
Grain | Water Ratio | Cooking Time | Method |
Brown Rice | 2:1 | 45 mins | Simmer |
Black Japonica Rice | 2:1 | 50 mins | Simmer |
Wild Rice | 3:1 | 45-60 mins | Simmer |
Amaranth | 2.5:1 | 20 mins | Simmer |
Barley (hulled) | 3:1 | 45-60 mins | Simmer |
Barley (pearl) | 2.5:1 | 25-30 mins | Simmer |
Buckwheat (kasha) | 2:1 | 15-20 mins | Simmer |
Bulgur | 2:1 | 10-12 mins | Simmer |
Cornmeal (polenta) | 4:1 | 30-40 mins | Simmer |
Couscous | 1.5:1 | 5 mins | Steep |
Kamut (pre-soaked) | 3:1 | 40-60 mins | Simmer |
Millet | 2.5:1 | 20-25 mins | Simmer |
Oat (steel cut) | 4:1 | 20-30 mins | Simmer |
Quinoa | 2:1 | 15 mins | Simmer |
Rye Berries | 3:1 | 60 mins | Simmer |
Spelt (pre-soaked) | 3:1 | 50-60 mins | Simmer |
Teff | 3:1 | 20 mins | Simmer |
Sorghum | 3:1 | 50-60 mins | Simmer |
Wheat Berries | 3:1 | 60 mins | Simmer |
Benefits of a Plant-Based Lifestyle:
Adopting a plant-based lifestyle, as recommended by Forks Over Knives (FOK), can offer numerous health benefits. Here are three key advantages:
✅Improved Heart Health: A whole-food, plant-based diet can significantly reduce the risk of heart disease.
✅ Weight Management: People who follow a plant-based diet tend to have an easier time managing their weight.
✅Reduced Risk of Chronic Diseases: The diet’s emphasis on whole foods helps maintain stable blood sugar levels and improve overall health.
ACTION STEP:
If you’re curious about how my health coaching can revolutionize your life or have questions about getting started with a plant-based lifestyle, schedule a ‘Your Health is Your Wealth’ consultation with me today.
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Not for you? No problem! Pass this offer on to someone you care about and let’s spread the health together!
Remember, your health is your wealth 🫂
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