The whole grains are an essential part of a hiker’s diet. They are a good source of complex carbohydrates, proteins, minerals (magnesium, iron, selenium, potassium) and fiber. Moreover, whole grains have some valuable antioxidants not found in fruits and vegetables, as well as vitamins (B, E).
What are whole grains?
These are unrefined grains that haven’t had their bran and germ removed by milling. Whole grains include grains like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye.
Whole grains, not the ones that are quick or instant, have important nutrients but they must be cooked slowly. In order to save yourself time and fuel, it’s best to dehydrate them before you take them with you on the trail.
How to dehydrate cooked grains
- Place grains in a colander, rinsing well with warm water.
- Fold grains into boiling water you’ve salted. Stirring well. Bring the heat down to low and simmer for 10-30 minutes or until ready.
- Take off the heat, drain excess water and allow to cool.
- Put the cooked grains on the parchment paper covered dehydrator trays in an even, thin layer.
- Allow them to dry for up to 6 hours until they are brittle. The temperature should be set for 130F/55C.
- Place dried cooked grains in zip lock bags, jars or vacuum-sealed containers.
- Storw in a dark, cool place.
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