Food Storage Grains: An Inexpensive Calorie with Great Versatility

Food storage grains are like the MVPs of any well-stocked food storage plan. They’re packed with nutrients and are typically one of the least expensive calories you can purchase (after sugar and drink mixes). But here’s the thing: many people I’ve worked with over the years seem to stick to the basics like wheat, rice, and oats. Me? I hope that even in tough times, my diet would be more exciting than that!

Seriously, there’s a whole world of grains out there, and some even play nice with gluten-free diets. The following food storage grains list is divided into gluten and gluten-free and includes simple directions for how to cook them (add fruit, sugar, honey, cinnamon, etc., for cereal), and other uses you may not have thought of.

Food Storage Grains (Not Gluten Free)

Hard Red or White Wheat

NOT GLUTEN FREE

Wheat has been around for a very long time. It’s on almost everyone’s grains list, because it’s long shelf life and versatility make it a great choice for long term food storage. It can also be an economical purchase, especially if buying in large quantities.

Both hard red and hard white wheat are 100% whole wheat, but the red is a more bitter and works best in artisan or other hard breads. Hard white wheat is less bitter, a bit sweeter, and works best for rolls and other softer breads. Recipes that use hard white wheat tend to need a bit less sugar. Choose a wheat variety and learn to cook with it.

How to cook

Makes 2 ¼ cups of cooked wheat berries.

1. Use 3 cups water for every 1 cup wheat.
2. Bring to a boil, then reduce heat, and simmer until soft (about 75 minutes).
3. Drain excess water.

Other uses

• Grind into flour and use for any variety of breads.
• Cook for 45 minutes instead of 75 to make wheat berries you can use as a meat substitute, in salads, on yogurt or in soups. This acts as a meal-stretcher for times when you have more mouths to feed than you do food!
• Pop the wheat berries! Add 1 cup to a frying pan with a bit of oil. Shake while cooking and they will pop after a few minutes. Sprinkle with seasonings.
• Grow wheat grass!

Shelf life

• 25+ years when properly packaged and stored in optimal conditions.

Rolled Oats

NOT TYPICALLY GLUTEN FREE

You can find gluten-free oats, though most that you buy are not gluten-free. Check carefully!

Rolled oats come in two forms: Old-fashioned (take about 15 minutes to cook) and quick cooking (take about 4-5 minutes to cook). They are the most common grain used for breakfast cereal (oatmeal), but they have a variety of other uses as well. Keep both on your list of grains for variety, if you wish.

Oats are packed with nutrition: fiber, thiamin, and iron. They can even reduce cholesterol levels!

How to cook

Make 1.5 cups.

1. 2 cups water for every 1 cup oats.
2. Bring to a boil, then reduce heat and cover with lid.
3. Simmer for 10-20 minutes, stirring frequently.

Other uses

• Add to cookies
• Granola bars
• Neutralize odors (put an open container in your fridge!)
• Grind into flour (use your food processor, not your mill) and use in pancakes etc.
• Cobbler topping
• Use in meatloaf instead of crackers/bread

Shelf life

• 25+ years when properly packaged.

Oat Groats

NOT TYPICALLY GLUTEN FREE

You can find gluten-free oat groats, though most that you buy are not gluten-free. Check carefully!

They are the whole grain version of rolled oats, so they are packed with even more nutrition. Oat groats are nuttier and chewier than rolled oats. (Steel-cut oats are a type of whole oat groat that has been chopped into smaller pieces using steel blades.)

How to cook

Make 2 1/4 cups.

1. 3 cups water for every 1 cup oat groats.
2. Bring to a boil, then reduce heat and cover with lid.
3. Simmer for 50-60 minutes, stirring frequently.
4. Let stand for 10 minutes.

This makes an amazing hot breakfast cereal. Just add whatever mix-ins you most enjoy with oatmeal, such as brown sugar, nuts, and raisins.

Other uses

• Add to breads (after cooking) for a nutty flavor
• Add cooked groats to soups and stews
• Grind into a flour and use in gluten-free baking (check labels) or replace just a small amount of the wheat flour to add a rich, dense, nutty, flavor to baked goods.

Shelf life

• 30+ years when properly packaged. Oat groats are packaged for long-term storage, but like all food should be stored in a cool, dry location.

Barley

NOT GLUTEN FREE

Barley is chewy, nutty and delicious. It’s a staple on my grains list. It has more protein many other grains, and is higher in fiber and lower in soluble (starch) carbohydrates than almost all other whole grains. Use it as an alternative to wheat in some recipes.

How to cook

Make 3 cups.

1. Bring 2 1/2 cups water to a boil.
2. Add 1 cup barley.
3. Turn down heat and cover with lid.
4. Simmer for 45 minutes, then remove from heat and let stand for 5 minutes.

Other uses

• As a replacement for brown rice
• Grind it and use in cookies
• Grind and use for bread
• Mix in with a stew or soup to add more fiber, carbohydrates, and calories.

Shelf Life

• 8-10 years when properly packaged.

Other Gluten Grain Options

Spelt: Spelt is an ancient grain that is an heirloom variety of wheat. It has a nutty flavor and can be used in bread, pasta, and other dishes. Spelt is known for its rich nutrient content, including dietary fiber, protein, vitamins (such as B vitamins), and minerals (such as iron and magnesium). Some people find it easier to digest compared to modern wheat.

Farro: Farro is an ancient wheat variety that has a chewy texture and nutty flavor. It can be used in salads, soups, and as a substitute for rice. When combined with legumes, they make a complete protein. It’s a whole grain that offers a variety of health benefits, including promoting digestive health and providing sustained energy.

Khorasan wheat: Khorasan wheat, commonly known by the brand name “Kamut,” is an ancient variety of wheat known to contain higher levels of some minerals and nutrients, including protein, fiber, vitamins, and certain minerals like selenium and zinc. It has a rich, nutty flavor and a chewy texture. It can be used in a variety of culinary applications, similar to other wheat varieties, and is often used to make bread, pasta, cereal, and other baked goods.

Gluten Free Grains List

White Rice

GLUTEN FREE

White rice is not the most nutrient dense of the various grains, but it is inexpensive and can be used as a base for a variety of dishes. Learn more about rice and try the recipe below for more nutritional Super Rice.

How to cook

Makes 2 cups.

1. 1-3/4 cups water for every 1 cup rice.
2. Bring to a boil in a medium size saucepan, cover with a tight lid, reduce heat and simmer for 15 minutes.
3. Turn off the heat and steam (leave lid on) for 5 minutes.

Other uses

• Grind into flour and use for a variety of gluten free recipes.
• Survival Mom’s Macho Mexican Rice recipe
• Rice Pudding!
• Super Rice — A mixture that takes white rice to a whole new level of nutrition!
  • INGREDIENTS
    • 1 1/2 cups long grain white rice
    • 1/4 c. quinoa
    • 1/4 c. millet
    • 4 cups water
  • INSTRUCTIONS:
    • Place ingredients in a rice cooker.  Select, “white rice” as the setting, if necessary. If cooking on the stovetop, place ingredients in a 4-quart pan or pot.  Cover and cook over medium-low heat for about 20 minutes.  Start with the above ratios of rice to quinoa and millet, and see how your family likes it.  You can gradually increase the ratios.  Experiment and see what your family prefers.  This makes six cups of cooked rice.

Shelf life

• 25+ years when properly packaged

Quinoa

GLUTEN FREE

Quinoa has an extremely high protein content. In fact, it is a complete protein source, which means it contains all the essential amino acids our bodies need. It also provides fiber, calcium, phosphorus, magnesium, and, iron. It is closely related to spinach, of all things!

How to cook

Make 2 1/4 cups.

1. Rinse well.
2. Bring 2 cups water to a boil.
3. Add 1 cup quinoa.
4. Turn down heat and cover with lid.
5. Simmer for 20 minutes.

Other uses

• As a replacement for brown rice (since brown rice doesn’t store as long)
• Grind into a flour and use in gluten-free baking
• Use in meatloaf instead of crackers/bread
• Pop it like popcorn and eat it dry (with toppings) or use in cookies like oatmeal
• In soups and stews.

Shelf life

• 20+ years when properly packaged.

Amaranth

GLUTEN FREE

Amaranth has shown potential as a cholesterol-lowering whole grain and has very high protein content. Like quinoa, it is also a complete protein source. It is high in fiber, iron, and, calcium. This tutorial covers all the basics of amaranth.

If amaranth isn’t in your local grocery store, you can purchase it on Amazon or in most grocery and health food stores.

How to cook

Make 2 1/2 cups.

1. Rinse well.
2. Bring 2 1/2 cups water to a boil.
3. Add 1 cup amaranth.
4. Turn down heat and cover with lid.
5. Simmer for 20 -25 minutes.

Other uses

• Pop it! (careful…it burns fast!). Just add one tablespoon at a time to a hot dry skillet and keep it moving!
• To thicken soups and stews.

Shelf life

• 20+ years when properly packaged

Millet

GLUTEN FREE

Millet is a very mild grain that is high in antioxidants, phosphorus, and, magnesium. It is another “heart healthy” grain for your long-term food storage grains list.

How to cook

Make 3 cups.

1. Bring 2 cups water to a boil.
2. Add 1 cup millet.
3. Turn down heat and cover with lid.
4. Simmer for 20 minutes, then remove from heat and let stand for 10 minutes.

Other uses

• Cook with more water to make it creamy like mashed potatoes
• Cook with less water to make it fluffy like rice
• Grind it and use in gluten free recipes
• Combine a bit of it with rice before cooking for added nutrients.

Shelf life

• 20+ years when properly packaged.

Other Gluten-free Options

Corn: Dried corn, either on the cob or removed from the cob and processed, can be stored for extended periods. Corn can be ground into cornmeal for various culinary uses.

Wild Rice: Although not a true rice, wild rice is gluten-free and offers a distinctive flavor and texture. It’s a good source of protein and dietary fiber.

Buckwheat: Despite its name, buckwheat is gluten-free and rich in fiber and nutrients. It can be used in a variety of dishes, including pancakes, porridge, and as a rice substitute. In spite of its wonderful attributes, buckwheat will only store in the fridge for about 2-3 months, and in the freezer for about 6 months. So, sadly, not a great long-term food storage grain option.

Your Food Storage Grains Challenge

It’s likely that many of you already have wheat, rice and/or oats in your food stores. I encourage you to try a new way of using those grains and to pick at least one new grain to add to your grains list for some additional variety!

Here’s an interesting and flavorful option to flour from hard white wheat. It combines four different grains to give you more flavor and texture in any baked goods.

Four-Grain Mix

• 3 cups soft white wheat
• 1 cup kamut
• 1 cup brown rice
• 1 cup oat groats

Place these grains in a grinder, and grind to a fine flour. Use this mixture to replace all-purpose flour.  Store flour in the fridge for 2 weeks or in the freezer for up to 3 months.

What’s the advantage of mixing grains?

I told you before that you can use soft white wheat in place of all-purpose flour, so why bother with this mixture of additional grains?  I have a few reasons I do this. First is the taste. It really does add some great flavor to your baking. Second, nutrition. I’m not a total health nut, but if there’s an easy way to feed my family healthy options, I do it. For me, this grain mixture is an easy way.

Now, soft white wheat is healthy enough, but each of these grains adds a variety of nutrients that you wouldn’t get from just one of them. The last reason I add these to my grains list is for rotating my stored food. Since I want to include these grains in my food storage, so I need to find ways to use them.

Final Thoughts about Food Storage Grains

Grains serve as the unsung heroes of our food storage strategy. From the tried-and-true staples like wheat, rice, and oats to the lesser-known gems like quinoa, amaranth, and farro, the world of food storage grains is as diverse as it is essential. Remember, a well-stocked food storage pantry is a practical necessity. So, whether you’re savoring a comforting bowl of oats or crafting a gourmet dish with ancient grains, let the grains be a testament to our resilience and our connection to the nourishing bounty the earth provides.

How many of these do you keep on your grains list?

Updated 8/22/23.