Whole grain foods are a staple in the diet for many vegans. A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm. This includes brown rice, millet, wild rice, quinoa, acha / fonio, buckwheat, amaranth, barley, bulgar wheat, couscous, rye berries, spelt and others. They are an excellent source of nutrition since they contain essential enzymes, iron, dietary fiber, vitamin E and B -complex vitamins. Plant-based eaters love whole grains as they not only provide nutrients but also curve hunger pains or the sensation of being "full". But how do you prepare or cook this food item to derived the maximum benefit?
Rinse in cold water using a strainer
Soak grains for one to eight hours to soften, increase digestibility, and eliminate phytic acid (the barrier to nutrient absorbance). Afterwards, drain and discard the soaked water.
Add grains to fresh water and bring to a boil then simmer for some time.
Serve as desired chew well and enjoy!