Whole grains很棒meal 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reach your health goals没有感觉always eating the same thing。
Whether you’re looking to discover new-to-you whole grains or just want to get a better handle on cooking and serving the ones you already love, we’ve got you covered. Below is a list of 16 popular whole grains and exactly how to cook them, plus recipe inspiration to get you started.
阅读更多有关如何批量烹饪蛋白and蔬菜,做腌料anduse leftovers。
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.
如何准备：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.
How to eat it:Multi-Grain PorridgeandAmaranth 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 its纤维– 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.
如何准备：在一个中锅,1杯(200克)脱壳barle结合起来y 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.
How to eat it:Mediterranean Barley With ChickpeasandBarley and Provencal Vegetables in Vinaigrette
可能有一个时间和一个白米的地方（想想寿司和中国外卖），但是brown 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.
如何准备：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。
How to eat it:西兰花和糙米素食的腿,Chicken and Brown Rice Bowl
Buckwheat is a无麸质谷物and isn’t actually a type of wheat. It’s technically a seed, but cooks just like a grain. Use it in place of brown rice instir-friesor as a base forgrain bowls。
如何准备：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
How to eat it:Buckwheat Stir-Fry With Kale, Peppers and ArtichokesandPeanutty 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。You can also make an herb salad, using parsley leaves as your main green and bulgur to bulk things up. Note that bulgur contains gluten, so you should steer clear if you have a gluten allergy.
如何准备：在中等锅中，将1杯泡泡（160克）与2杯（475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10-12分钟，直到谷物丰满并吸收所有液体。您最终将获得3杯（500克）谷物，以存放在冰箱中的密封容器中。
How to eat it:Middle Eastern Breakfast Bowl With Poached EggsandTabbouleh 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.
如何准备：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).
How to eat it:Cheesy Polenta With Mushroomsand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.
如何准备：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。
How to eat it:Chicken and Asparagus Farro SaladandFarro 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 alongsideyour favorite protein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。
如何准备：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.
How to eat it:Creamy Chicken and Kamut CasseroleandKamut 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.
如何准备：在中等锅中，将1杯（160克）搭配2 1/2杯（595毫升）水或汤，再加上少许盐。将所有东西煮沸，然后盖住锅，小火煮25-30分钟，直到谷物饱满并吸收所有液体。您最终将获得3 1/2（700克）杯子谷物，以存放在冰箱中的密封容器中。
How to eat it:Fresh Corn, Tomato and Millet SaladandMillet Fried Rice
Sure, you can cook rolled oats on the stovetop in five minutes. But, if you want heartier, chewier钢丝燕麦, 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.
如何准备：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.
How to eat it:Steel-Cut Oatmeal With Blueberry CompoteandSteel-Cut Oat Breakfast Risotto With Pea Pesto
从技术上讲，藜麦不是种子，而不是谷物，具有讽刺意味的是，那里最受欢迎的全谷物之一。这也是complete 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，鱼或植物性蛋白质。
如何准备：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.
How to eat it:地中海沙拉藜and西兰花藜麦塔布利
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。
如何准备：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.
How to eat it:柠檬鸡在高粱上andMexican 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。
如何准备：在碗中，将1杯（180克）混合用4杯（950毫升）水拼写浆果。浸泡过夜。转移到中锅中，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3杯（600克）谷物，以存放在冰箱中的密封容器中。
How to eat it:Spelt Berry Saladand用绿色拼写浆果
Another lesser-known grain, teff is tiny (even smaller than quinoa) and cooks relatively quickly. Toss it into salads, mix it with other grains or use it to make breakfast porridge.
如何烹饪：In a medium pot, combine 1 cup (160g) teff with 3 cups (700ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 20 minutes, or until the grain is plump and all the liquid is absorbed. You’ll end up with 2 1/2 cups (500g) grain to store in an airtight container in the fridge.
How to eat it:Banana Almond Teff PorridgeandTeff碗配鳄梨，鹰嘴豆和柠檬-tahini酱
If you want to prep a huge bowl of a 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.
如何准备：在碗里,将1杯(180克)小麦浆果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 2 1/2 cups (500g) grain to store in an airtight container in the fridge.
How to eat it:Lemony Wheat Berries with Roasted Brussels Sproutsand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.
如何准备：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。
