Glorious Grains Chart: Low fat healthy recipes,nutrition,fitness

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Go grains! Grains are rich in complex carbohydrates, the primary fuel for our bodies. They are also a goldmine of vitamins, minerals and fiber. Whole grains are the first choice because they contain the most fiber and nutrients. Experts say eating at least three servings of this powerful food each day can reduce your risk of heart disease and diabetes and help you maintain a healthy weight.

Learn about the different grains and get nutrition information, easy cooking tips, best uses and delicious recipes in our Glorious Grains Guide.



Barley Bran Brown Rice Buckwheat	Bulgur Cornmeal Hominy Oats	Quinoa Wheat and Cracked Wheat Wheat Germ Wild Rice

Barley	What to Look For Polished Kernels, White for Pearled Barley Barley can be used in a number of delicious and nutritious ways. Hulled barley, or barley groats, is the least processed form of barley and is used mainly for cereal. Pearled barley is polished so that it cooks faster, but it means that it’s not a whole grain. All the same, it is an excellent source of fiber and a good source of iron. Easy Cooking Cook for 35 to 40 minutes in 3 cups of boiling, salted water per cup of pearled barley. Hulled barley should be soaked overnight and then simmered for 1 to 1 1/2 hours, with 1 cup of barley per 5 cups of water. Best Uses Delicious in soups, side dishes and paired with vegetables. Make a double batch and toss the leftovers in a salad for an easy lunch. Recipes Barley Pilaf Barley and Black-Eyed Pea Salad Basic Barley Barley, Mushroom and Winter Squash Risotto BACK TO TOP
Bran	What to Look For Outer covering of the wheat kernel. Excellent source of iron, magnesium, phosphorus, potassium, zinc , copper, thiamin, riboflavin, niacin and vitamin B-6. Easy Cooking Toast dry in a heavy skillet over low heat. Stir often. Best Uses Great for baking, or stirring into hot cereals, meatloaf, or tomato sauce as a source of fiber and nutrients. Recipes Current Bran Muffins Basic Bran Muffins BACK TO TOP
Brown Rice	What to Look For Long-grain that is whole and unpolished; medium-grain that is a short, plump kernel; short-grain that is more dense Whole-grain brown rice has a chewy texture and a nutty flavor. It is an excellent source of magnesium, and a good source of phosphorus, copper, thiamin, niacin, fiber, iron and vitamin B-6. Easy Cooking Bring 1 part rice and 2 1/2 parts salted liquid to a boil. Simmer, covered, for 45 minutes. Soaking the rice overnight cuts the cooking time in half. Best Uses Delicious with curried vegetables or as a stuffing for pork chops. Makes an excellent pilaf, side dish, or salad. Like most whole grains, pairs well with assertive, concentrated flavors such as fresh herbs, spices, dried fruits, nuts and acidic vinaigrettes. Recipes Basic Brown Rice Curried Brown Rice Pilaf Brown Rice and Crunchy Vegetable Salad BACK TO TOP
Buckwheat (Kasha)	What to Look For Whole or coarse roasted buckwheat kernels. Buckwheat groats, commonly known as kasha, is an excellent source of magnesium, and a good source of copper and fiber. The hearty flavor of buckwheat flour makes for tasty pancakes. Easy Cooking Simmer 1 part groats per 2 parts salted water for 15 minutes. Best Uses Kasha makes a terrific pilaf. Toasting the grain before cooking gives it an extra flavor boost and speeds up the cooking time. Buckwheat pairs well with eggs and is especially good with onions and mushrooms. Recipes Golden Grain Griddle Cakes Kasha BACK TO TOP
Bulgur	What to Look For Steamed, dried and cracked whole wheat kernels. Bulgur consists of whole wheat kernels that have been steamed then dried and then cracked into grits. Fine or medium grind is most commonly used for tabbouleh and coarse or medium for pilaf. Bulgur is good source of iron and magnesium. Easy Cooking Cook 2 parts bulgur per 5 parts liquid over low heat for about 25 minutes. Remove from the heat and let stand, covered, 10 minutes more. Fluff with a fork. Best Uses Best served as rice or in salads and soups. Like most whole grains, bulgur pairs well with assertive, concentrated flavors such as fresh herbs, spices, dried fruits, nuts and acidic vinaigrettes. Recipes Fiesta Tabbouleh Salad Bulgur BACK TO TOP
Cornmeal (Polenta)	What to Look For White or yellow ground corn kernels. Cornmeal has a soft, creamy texture when cooked. It is an excellent source of iron, magnesium, phosphorus , zinc, copper, thiamin, riboflavin , niacin and vitamin B-6. Be sure to choose whole grain cornmeal. Easy Cooking For cereal, simmer 1 part cornmeal per 4 parts salted water for 30 minutes. Best Uses Great as a cereal and in baked goods. Recipes Down-Home Corn Bread Polenta with Wild Mushroom Ragout Lower Fat Polenta BACK TO TOP
Hominy (Grits)	What to Look For Ground coarse, medium and fine kernels. Similar texture to cornmeal. Hominy (grits) are whole kernels of corn soaked in lime to help remove their skins, then either frozen or dried. Hominy has a distinctive flavor. It‘s a good source of zinc. Easy Cooking Use 1 part grits per 4 parts salted water. Boil water, then lower heat and whisk grits into simmering water. Cook 10 minutes or more depending on coarseness, stirring occasionally. Best Uses Use as a simple cereal or a side dish. Recipes Mary Sue Milliken and Susan Feniger's Pork Chili Verde with Posole Grits BACK TO TOP
Oats	What to Look For Dried flakes of grain. Soft texture. The quick-cooking varieties are sliced more finely and are pre-cooked. Oats are a heart-healthy whole grain that can help decrease cholesterol. They are also an excellent source of iron, magnesium, phosphorus, zinc, copper, thiamin and folate. Look for steel cut oats, also known as oat groats or Irish oatmeal, which are less processed and have a delightful, chewy taste. Easy Cooking Mix 1 part rolled oats per 2 parts water. Cook on low for 5 minutes. Stir often until boiling. Remove from heat, cover the pan and let rest 2 or 3 minutes. Best Uses Makes outstanding cereal; also good in baking and as a gravy or soup thickener. Recipes Muesli with Red and Green Grapes Four Seasons Vegetable Burgers Old Fashioned Oatmeal BACK TO TOP
Quinoa	What to Look For A tiny, light grain about the size of a mustard seed. Quinoa has a sweet flavor and soft texture when cooked. It is an excellent source of iron, magnesium, phosphorus, potassium, zinc , copper, thiamin and riboflavin. Easy Cooking Rinse, then cook 1 part quinoa per 2 parts water or stock. Bring to boil, then cook over medium-low heat for 12 to 15 minutes. Best Uses Makes unique side dishes, salads and soups. Prepare a double batch of quinoa and toss the leftovers in salads for an easy lunch. Recipes Aztecan Quinoa Salad Quinoa BACK TO TOP
Wheat and Cracked Wheat	What to Look For Small, crushed whole wheat kernels that have a firm texture. Wheat and cracked wheat make an excellent source of iron, magnesium, phosphorus, potassium, zinc, copper, thiamin, niacin and vitamin B-6. Easy Cooking Simmer 1 part cracked wheat per 2 parts salted water for about 40 minutes. Best Uses Good as cereal or in casseroles, salads and stuffing. Toast to boost the flavor and shorten the cooking time. Recipes Cracked Wheat Herbed Garlic Scented Bread Breakfast Bread with Carob and Carrots BACK TO TOP
Wheat Germ	What to Look For Tiny, crumb-like, pale gold grains. Wheat germ has a nutty taste made from the inner part of the wheat kernel. It is a good source of vitamin C and fiber. Easy Cooking No cooking is necessary. Best Uses Great sprinkled over yogurt or hot cereal. Recipes Wheat Germ Bread BACK TO TOP
Wild Rice	What to Look For Long-grain, dark brown in color. While wild rice is actually a seed and not a grain, it can be used as a grain for a delicious, nutty flavor. It has significantly more protein than brown rice and is an excellent source of calcium, iron, and potassium. Easy Cooking Rinse, then cook 1 part wild rice per 3 cups of water. Bring to a boil, stir, and simmer over low heat until the water is absorbed, from 35 to 55 minutes. Best Uses Combined with rice and other grains, wild rice makes an excellent pilaf or side dish with grilled fish, meat, or vegetables. Recipes Wild Rice with Dried Cranberries and Walnuts Roasted Cornish Hens with Wild Rice Stuffing BACK TO TOP

NOTE: An excellent source contains more than 20 percent of the Daily Value for that nutrient. A good source contains between 10 and 19 percent of the Daily Value.

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