Appetites: Meet 10 heritage grains

Whole grains are nutritious, delicious and very easy to cook. They store well, covered in the refrigerator, ready to add to soups, stews and salads or toss with a little meat, beans or cheese for a main dish.

Beth Dooley, author of "Minnesota's Bounty: The Farmers' Market Cookbook," shares her guide to 10 heritage grains as well as general cooking directions for each of them.

Note: All grains should be rinsed before cooking. Turn into a colander and rinse with cold water until the water runs clear. Then, turn into a pot and add the water.

1) Barley

Barley especially nutritious when hulled, not pearled. Pearly barley has been polished to remove the bran, sacrificing nutrients to speed the cooking time. To cook, use one part grain to three parts water. Bring to a boil over high heat, reduce the heat to simmer, cover and cook until the grains have split, about 60 to 70 minutes.

2) Farro

Farro looks like brown barley and cooks very quickly. Use one part grain to three parts water. Bring to a boil over high heat, reduce the heat to simmer, cover and cook until the grains have split, about 20 minutes.

3) Spelt

This pretty blonde grain can be tough so it's best to presoak before cooking. Use one part grain to three parts water Bring to a boil over high heat, reduce the heat to simmer, cover and cook until the grains have split, about 70 to 80 minutes.

4) Wheat berries

Hard wheat berries are brownish in color, while soft wheat berries are a bit paler. Use one part grain to three parts water. Bring to a boil over high heat, reduce the heat to simmer, cover and cook until the grains have split, about 80 to 90 minutes.

5) Rye berries

These are very dark brown and have the faint flavor of rye bread. They're especially good in salads and hearty soups. Use one part grain to three parts water. Bring to a boil over high heat, reduce the heat to simmer, cover and cook until the grains have split, about 70 to 80 minutes.

6) Oat groats or whole oats

A pale, relatively soft grain, these are delicious for breakfast, but also good tossed into soups and stews. Use one part grain to three parts water. Bring to a boil over high heat, reduce the heat to simmer, cover and cook until the grains have split, about 45 to 55 minutes.

7) Millet

This teeny grain is nutrient dense. Though not necessary, toasting the millet prior to cooking provides a nuttier flavor and better texture. To dry-toast, place the millet in a preheated skillet over medium heat, stir frequently for about 10 minutes until golden brown. Combine one cup millet with two-and-a-half cups water or stock in a pot. Bring to a boil, reduce the heat, cover and simmer for about 25 minutes. Fluff with a fork before serving.

8) Buckwheat groats

These are available toasted (often referred to as kasha) or untoasted. The toasted kasha taste best. Use a ration of one part grain to two parts water. Bring to a boil over high heat, reduce the heat to simmer, cover and cook about 15 minutes.

9) Wild rice

Look for the real, hand-harvested wild rice. It is pale in color and cooks very quickly. Be sure to rinse well. Use one part grain to three parts water. Bring to a boil over high heat, reduce the heat to simmer, cover and cook until the grains have split, about 15 to 20 minutes (be careful not to overcook).

10) Kernza

This is a new crop — a perennial wheat being grown in limited batches by the University of Minnesota and the Land Institute in Salina, Kansas. It should be available relatively soon. Its cooking properties are similar to wheat.

Recipe: Harvest Grain and Cranberry Pilaf

Serves 4 to 6

• 1 tablespoon unsalted butter

• 1 shallot, finely chopped

• 1 small onion, finely chopped

• 2 tablespoons chopped parsley, plus more for garnish

• 1 sprig fresh rosemary, 2-inches long

• 1/4 cup dried cranberries or Craisins

• 2 teaspoons orange zest

• 1/2 cup fresh orange juice, or to taste

• 1 cooked grain

• 1/2 cup chicken or vegetable stock, or more if needed

• Salt and freshly ground black pepper to taste

• 1/4 cup chopped toasted nuts, optional

In a large deep saucepan, melt butter over medium-high heat and saute the shallot and onion until translucent, about three to five minutes. Add the parsley and rosemary, cranberries, orange zest, orange juice, cooked grain and stock and simmer for about three to four minutes until the liquid is reduced by half. Serve garnished with more parsley and the nuts.

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