GRAINS | thefitmrs

THE FIT MRS

GRAINS & LEGUMES

Your how-to guide on mastering grains and legumes

BROWN RICE

1 cup rice: 2 cups water/broth.
Bring to a boil. Reduce heat to low and simmer, covered about 40-50 minutes. Let stand 5 minutes, then fluff with a fork. Makes 3 cups.

QUINOA

1 cup quinoa: 2 cups water/broth
Rinse quinoa. Bring to boil. Cover, reduce heat to low and simmer 20 minutes.

KANIWA

1 cup kaniwa: 2 cups water/broth
Bring to a boil, reduce heat to low and simmer 20 minutes until water is absorbed.

OATS (QUICK COOKING)

1 cup oats: 2 cups water/milk
Bring to a boil, reduce heat to low and continuously stir for 3-5 minutes.

For slow cooking, cook for 10-20 minutes stirring frequently.

BUCKWHEAT

1 cup buckwheat: 2 cups water/broth
Bring to a boil, cover, reduce heat to low, simmer for 15 minutes. Fluff with a fork.

BUCKWHEAT FLAKES

1/2 cup buckwheat flakes: 1 cup water/milk
Bring to a boil, reduce heat to low, simmer for 2 minutes stirring occasionally.

QUINOA FLAKES

1/3 cup quinoa flakes: 1 cup liquid
Bring water to a boil, add quinoa flakes and cook for 90 seconds continuously stirring.

GREEN LENTILS

1 cup lentils: 2 cups water
Wash lentils. Add to pot and bring water to a boil. Reduce heat to medium simmer and cook uncovered for 30-45 minutes.

OATS (QUICK COOKING)

1 cup oats: 2 cups water/milk Bring to a boil, reduce heat to low and continuously stir for 3-5 minutes. For slow cooking, cook for 10-20 minutes stirring frequently.