Includes a kind of "rice" coarse grains:

such as purple rice, millet, rhubarb rice, black rice, brown rice, etc., and a kind of "wheat" coarse grains, such as oats and barley , rye, buckwheat, etc.

A kind of "bean" coarse grains:

such as red beans, mung beans, peas, broad beans, kidney beans, etc.; a kind of "potato" coarse grains, such as sweet potatoes, potatoes, purple sweet potatoes, etc. .

In addition to cooking porridge, there are other ways to eat each whole grain. For example, kidney beans can be cooked and mixed with cold dishes, oats can be made with soybeans to make soy milk, red beans can be used as stuffing, and mung beans can be used to make soup. wait.

Soak for more than 4 hours in advance:

Compared with polished white rice, the texture of whole grains is denser, so it takes more time to cook. Therefore, in order to save cooking time and make whole grains taste better after cooking, it is necessary to "soak" the whole grains before cooking. Among them, the "resistance" of various coarse grains to water is very different. Purple rice, brown rice and the like only need to be soaked for about 4 hours, while the skin of miscellaneous beans is the densest, and the soaking time should be more than 12 hours. It is best to reach 24 hours.

If you want to save trouble, you can directly put various grains in the container, add water to cover the ingredients, and soak them in the refrigerator overnight. This can avoid excessive bacterial growth.

Reference for the above content: People's Daily Online - Eat whole grains and remember 5 numbers