全谷类are great formeal prep：它们价格便宜，通常批量购买，可以是一顿饭的基础，也可以是许多浇头之一。在不同的全谷物之间交替也是切换物品的好方法，因此您可以达到健康目标没有感觉总是吃同一件事。
无论您是想发现新的谷物，还是只想在烹饪和服务自己已经喜欢的谷物方面更好地处理，我们都可以为您提供服务。以下是16种流行的全谷物的列表，以及如何烹饪它们，再加上食谱灵感来吸引您。万博彩票下载苹果
阅读更多有关如何batch cook proteins和蔬菜,做腌料和使用剩菜。
This lesser-known grain is a bit like a cross between quinoa and couscous. You can throw it into soups or stews or even use it as a base for breakfast “porridge,” instead of the usual oats.
How to prep:In a medium pot, combine 1 cup (193g) amaranth with 2 cups (475ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 15–20 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 2 1/2 cups (615g) grain to store in an airtight container in the fridge.
如何吃它：Multi-Grain Porridge和Amaranth Tabbouleh With Chickpeas
When you shop for barley, buy hulled barley instead of pearled barley — the former is a whole grain, while the latter has been stripped of itsfiber– and nutrient-containing hull. Hulled barley takes a little longer to cook, but it’s also got a more satisfying bite. It’s great tossed with chickpeas or vegetables, but also works in cozy soups. Note that barley contains gluten, so you should steer clear if you have a gluten allergy.
How to prep:In a medium pot, combine 1 cup (200g) hulled barley with 3 cups (700ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 45–60 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 1/2 cups (700g) grain to store in an airtight container in the fridge.
如何吃它：Mediterranean Barley With Chickpeas和Barley and Provencal Vegetables in Vinaigrette
There may be a time and a place for white rice (think sushi and Chinese takeout), butbrown riceis better for meal prep. First of all, it’s more nutritious. Second, it can last a little longer in the fridge without getting dry and tasteless.
How to prep:在一个中锅中，将1杯（190克）糙米与2 1/2杯（595毫升）水或肉汤相结合，再加上少许盐。将所有东西煮沸，然后盖住锅，小火煮30-45分钟，直到谷物丰满并吸收所有液体。您最终将获得3杯（600克）谷物，可以存放在冰箱中的密封容器中。
如何吃它：Broccoli and Brown Rice Vegan Casserole,Chicken and Brown Rice Bowl
Buckwheat is agluten-free grain实际上不是一种小麦。从技术上讲，这是种子，但烹饪就像谷物一样。用它代替糙米stir-friesor as a base for谷物碗。
How to prep:In a medium pot, combine 1 cup buckwheat (160g) with 2 cups (475ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 20 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 cups (500g) grain to store in an airtight container in the fridge
如何吃它：Buckwheat Stir-Fry With Kale, Peppers and Artichokes和Peanutty Broccoli Buckwheat Bowl
Bulgur grains are small, so they cook quickly. They’re perfect for a tabbouleh salad or to toss withalready-cooked roasted or steamed vegetables。您还可以用欧芹叶作为主要绿色和bulgur制作草药沙拉来散装东西。请注意，Bulgur包含面筋，因此您应该清除是否患有麸质过敏。
How to prep:In a medium pot, combine 1 cup bulgur (160g) with 2 cups (475ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 10–12 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 cups (500g) grain to store in an airtight container in the fridge.
如何吃它：中东早餐碗配荷包蛋和Tabbouleh and Chicken Lettuce Wraps
Cornmeal (aka polenta) can be tricky to meal prep because it cooks into a creamy consistency, and you run the risk of it developing a gummy “skin” on top while it sits in the fridge. To prevent that, lay a piece of plastic wrap directly on the surface before storing. It’s great as a base for roasted vegetables and also pairs well with an over-easy egg for breakfast.
How to prep:In a medium pot, combine 1 cup (160g) ground cornmeal or polenta with 4 cups (950ml) water, broth or milk, plus a pinch of salt. Bring everything to a boil, then reduce to a simmer and cook, stirring occasionally, until the mixture is thick, around 20–30 minutes. You’ll end up with 2 1/2 cups (500g) grain to store in an airtight container in the fridge (with the aforementioned layer of plastic wrap).
如何吃它：Cheesy Polenta With Mushrooms和煎玉米饼配羽衣甘蓝和鹰嘴豆
If you’re looking for a nutty, dense alternative to rice, farro is it. Make a huge batch, then toss it with different veggies and瘦蛋白for easy lunches throughout the week. Note that farro contains gluten, so you should avoid it if you have a gluten allergy.
How to prep:在一个中锅中，将1杯（160克）的法罗与2 1/2杯（595毫升）水或肉汤相结合，再加上少许盐。将所有东西煮沸，然后盖住锅，小火煮25-40分钟，直到谷物丰满并吸收所有液体。您最终将获得3杯（600克）谷物，以存放在冰箱中的密封容器中。
如何吃它：Chicken and Asparagus Farro Salad和Farro and White Bean Bowls With Lemon-Thyme Dressing
Kamut, or Khorasan rice has a similar texture to farro, but it’s not quite as nutty. It keeps well in the fridge, and you can easily reheat it to serve alongside您最喜欢的蛋白质或将其扔进炖菜。请注意，Kamut包含面筋，因此，如果您患有麸质过敏，则应通过。
How to prep:In a bowl, combine 1 cup (160g) Kamut with 4 cups (950ml) water. Soak overnight. Transfer to a medium pot and add a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 45–60 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 cups (600g) grain to store in an airtight container in the fridge.
如何吃它：奶油鸡肉和木薯砂锅和Kamut Tabbouleh Salad
Look for hulled millet if you want whole-grain benefits. It takes a little longer to cook, but it’s heartier and more fun to eat. It pairs especially well with sweeter vegetables like carrots and corn, but you can’t wrong with whatever veggies you have on hand.
How to prep:在一个中等大小的锅,结合1杯(160克)脱壳千t with 2 1/2 cups (595ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 25–30 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 1/2 (700g) cups grain to store in an airtight container in the fridge.
如何吃它：Fresh Corn, Tomato and Millet Salad和小米炒饭
当然，您可以在五分钟内在炉灶上煮燕麦片。但是，如果您想要更加耐心steel-cut oats, you’ll need at least 30 minutes of prep time. Instead of waking up (very) early, prep enough for a whole week of breakfasts over the weekend. If you’re allergic to gluten, buy gluten-free oats, as non-marked brands might be cross-contaminated.
How to prep:In a medium pot, combine 1 cup steel-cut oats (90g) with 4 cups (950ml) water or milk, plus a pinch of salt. Bring everything to a boil, then simmer for 30 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 1/2 cups (700g) grain to store in an airtight container in the fridge.
如何吃它：Steel-Cut Oatmeal With Blueberry Compote和钢丝燕麦早餐见豌豆香蒜酱
Technically a seed not a grain, quinoa is ironically one of the most popular whole grains out there. It’s also acomplete source of protein。将其与生蔬菜一起食用，以添加额外的松脆沙拉，或将其加热以与一些鸡肉，鱼或plant-based protein。
How to prep:In a medium pot, combine 1 cup (180g) quinoa with 2 cups (475ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 12–15 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 cups (600g) grain to store in an airtight container in the fridge.
如何吃它：地中海沙拉藜和Broccoli Quinoa Tabouli
在美国，一种鲜为人知的谷物，但在其他地方超级流行，高粱用于Pilafs，并作为谷物沙拉的混合物。
How to prep:In a medium pot, combine 1 cup (180g) sorghum with 4 cups (950ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 25–40 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 cups (600g) grain to store in an airtight container in the fridge.
如何吃它：Lemon Chicken Over Sorghum Pilaf和Mexican Fiesta With Sorghum Grain
在（米饭）盒子外面思考拼写的谷物，它们坚固而耐嚼，在意大利调味饭和易于谷物沙拉中作为替代谷物工作。请注意，拼写的浆果包含面筋，因此，如果您患有麸质过敏，则应避免。
How to prep:In a bowl, combine 1 cup (180g) spelt berries with 4 cups (950ml) water. Soak overnight. Transfer to a medium pot and add a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 45–60 minutes, until the grain is plump and all the liquid is absorbed. You’ll end up with 3 cups (600g) grain to store in an airtight container in the fridge.
Teff的另一种鲜为人知的谷物很小（甚至比藜麦小），并且烹饪相对较快。将其扔进沙拉中，将其与其他谷物混合或用它制作早餐粥。
如何烹饪：在一个中锅中，将1杯（160克）的Teff与3杯（700毫升）水或汤一起混合，再加上少许盐。将所有东西煮沸，然后盖住锅，小火煮20分钟，或直到谷物丰满并吸收所有液体为止。您最终将获得2 1/2杯（500克）谷物，以存放在冰箱中的密封容器中。
如何吃它：Banana Almond Teff Porridge和Teff Bowl with Avocado, Chickpeas and Lemon-Tahini Sauce
如果你想准备一个巨大的碗veggie-and-grain salad to scoop out during the week, wheat berries are a great choice. Use them in place of quinoa or in lieu of pasta. Note that wheat berries contain gluten, so you should steer clear if you have a gluten allergy.
How to prep:在碗中，将1杯（180克）小麦浆果与4杯（950毫升）水混合。浸泡过夜。转移到中锅中，并加入少许盐。将所有东西煮沸，然后盖住锅，小火煮45-60分钟，直到谷物丰满并吸收所有液体。您最终将获得2 1/2杯（500克）谷物，以存放在冰箱中的密封容器中。
如何吃它：Lemony Wheat Berries with Roasted Brussels Sprouts和地中海小麦浆果沙拉
If you want to spice things up, swap in wild rice for brown or white rice. It makes for a gorgeous salad base alongside greens, dried fruit and cheese.
How to prep:在一个中锅中，将1杯（190克）糙米与3杯（700毫升）水或汤一起混合，再加上少许盐。将所有东西煮沸，然后盖住锅，小火煮45-55分钟，或直到谷物丰满并吸收所有液体。您最终将获得3 1/2杯（700克）谷物，以存放在冰箱中的密封容器中。
