A Guide to Healthy Whole Grains
Barley
How to use: An excellent addition to soups and salads. Cracked barley makes a great hot cereal, as do barley flakes.
Flavor: Hearty
Filled with: Fiber, protein and selenium, a mineral that helps boost immune function
Oats
How to use: Great as breading for fish or chicken. Try adding them to ground beef to stretch meat loaf or burgers.
Flavor: Rich
Filled with: Protein, fiber, selenium, phosphorus and traces of folate, vitamin E and zinc
Spelt
How to use: Find spelt in pasta, or swap in spelt flour for whole-wheat or all-purpose flour in baked goods. Rolled spelt flakes are good for hot cereal.
Flavor: Nutty
Filled with: Fiber and B vitamins, as well as protein
Quinoa
How to use: Add raisins and walnuts to a serving for breakfast, or use it in place of rice in a stir-fry.
Flavor: Subtle
Filled with: More protein than any other grain, plus lots of fiber, iron, magnesium, potassium, B vitamins and calcium.
Whole Wheat
How to use: Trade out white bread and pasta for whole-wheat versions. (Also, add a few teaspoons of wheat germ to a pancake mix for a flavor boost.)
Flavor: Earthy
Filled with: B vitamins, calcium, iron, magnesium, phosphorus and fiber.
Popcorn
How to use: Have it as a tasty whole-grain snack, or grind popped kernels in a food processor and use it to bread chicken tenders.
Flavor: Starchy
Filled with: Polyphenols, which help fight cancer and heart disease.
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