Quinoa, buckwheat, millet, barley, rye and spelt, each needs a different water ratio and cook time. Get the exact numbers for every grain in one chart.

Summer meals need to go from a warm lunch to a cold salad without losing texture or nutrition. Whole grains do exactly that, holding onto their fibre, protein and micronutrients while keeping well in the fridge for days. Here is the nutrition and versatility breakdown for five worth stocking this season.