Groats are the whole grains of various cereals, including barley, wheat, rye and oats. After hulling, which removes the outer layer known as the husk, they keep their germ, bran and endosperm. Because groats are not processed, they retain the full nutritional value of the grain and have a hearty, chewy texture even after cooking. They are definitely a food that deserves a place in our diets again.
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What are groats and what are their parts?
The three main parts of groats are the bran, the germ and the endosperm. The bran is the outer and most nutritious part of the grain because it is incredibly high in fibre. The germ is the core of the grain, where further vitamins and minerals are stored, and the endosperm is the starchy centre of the grain, which is usually used for milling.
Because every part of the grain contains vital nutrients, these grains are incredibly healthy.
What do they taste like?
All three parts of the grain are nutritious, but they also have a tougher and chewier texture than most grains that have had the other parts removed. For this reason, they cannot be eaten without first being steamed or at least soaked, although how long groats need to cook varies from one type of grain to another.
Like other grains, groats have a mild, nutty flavour of their own and absorb the flavour of the dish they are added to. If you really want to bring out the natural flavour of groats, you can add light browning or toasting to the cooking process, but this step is not essential for every home cook.
Types of groats
There are three main types of groats: oat, wheat and barley. Buckwheat, although technically not a cereal, can also come in the form of buckwheat groats.
Oat groats
If you have ever eaten oat flakes, you have essentially eaten oat groats. Oat flakes are basically oat groats that have been cut two or three times. They work brilliantly in many overnight or no-cook recipes because they are already partly cooked.
Oat groats are really chewy and are ideal for pilafs, hot cereals and stews such as beef stew. Whole oat groats are gluten-free, so they make a great base for anyone with coeliac disease or gluten intolerance.
Wheat groats
Wheat groats are also known as bulgur. They can be used as a substitute for other grains, such as quinoa or couscous.
Barley groats
Barley groats are also known as hulled barley and have a nutty flavour similar to oat and wheat groats. They are slightly denser than oat and wheat groats, so they are more often used in savoury dishes and frequently added to soups.
Why include groats in our diet?
Groats of all kinds are the healthiest form of grain because they contain all three parts of the grain and have not gone through any form of processing, such as rolling or pressing.
As well as being full of fibre, the bran also contains antioxidants and B vitamins, which we need because they improve the health of our cells, our energy levels and brain function.
The grain germ contains more B vitamins, protein, healthy fats and other minerals such as calcium and magnesium. Specifically, the germ contains polysaccharide fats, which the body cannot make on its own. These healthy fats, however, can help lower bad cholesterol levels and reduce the risk of heart disease.
The last part of the grain, the endosperm, is the starchy centre, which means it is high in carbohydrates. It is estimated that starchy foods should make up just over a third of your diet, and eating wholegrain starches is a great way to get these carbohydrates and fibre in one meal.
How to cook groats
The usual way to prepare groats is to soak them first to soften them and then cook them. As with other grains, how long to cook groats varies slightly between types, so it is a good idea to check the specific instructions on the packet to make sure you soak and cook them for the right amount of time.
How to cook groats in a pan
- In a pan, bring two litres of water with one teaspoon of salt to the boil. The salt is purely for flavour, so if you are trying to follow a low-sodium diet, you can leave it out.
- Add one cup of rinsed oat groats to the water and bring it back to the boil. Once the water is boiling again, turn the heat down to the minimum and cover the pan.
- Cook for about 30 minutes or until they reach the consistency you want, then drain off the remaining cooking liquid.
Cooking groats in a pressure cooker is even easier. In this case, the cooking itself takes only about half the time it would normally take.
