Barley, Pearled

What To Look For
Polished White Kernels

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 barley.

Best Uses
Great in soups, with vegetables or in salads.

Recipes
Barley Pilaf
Barley and Black-Eyed Pea Salad
Basic Barley

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Bran

What To Look For
Outermost covering of the wheat seed.

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.

Recipes
Blueberry Bran Muffins
Basic Bran Muffins

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Buckwheat Groats

(Kasha)

What To Look For
Whole or coarse roasted buckwheat kernels.

Excellent source of magnesium, and a good source of copper and fiber.

Easy Cooking
Simmer 1 part groats per 2 parts salted water for 15 minutes.

Best Uses
Makes a terrific pilaf. Especially good with onions and mushrooms.

Recipes
Golden Grain Griddle Cakes
Kasha

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Bulgur

What To Look For
Steamed, dried and hulled cracked wheat.

A good source of iron and magnsium.

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 like rice or in salads and soups.

Recipes
Bulgur Pilaf with Pinenuts and Raisins
Bulgur

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Cornmeal

(Polenta)

What To Look For
White or yellow ground corn kernels; soft texture.

Excellent source of iron, magnesium, phosphorus , zinc, copper, thiamin, riboflavin , niacin and vitamin B-6.

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

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Couscous

What To Look For
Little, round, yellow pellets of grains (semolina).

Good source of fiber.

Easy Cooking
Stir 1 cup couscous into 1.5 cups boiling water. Let stand off heat for 15 minutes or until all the liquid is absorbed.

Best Uses
Marvelous as a rice-type dish with vegetables, meat or fish.

Recipes
Citrus Shrimp & Toasted Couscous Salad
Charlie Trotter's Middle Eastern Couscous Salad
Lamb Couscous Stew

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Hominy (Grits)

What To Look For
Ground coarse, medium and fine. Similar texture to cornmeal.

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
Simple cereal or side dish.

Recipes
Mary Sue Milliken and Susan Feniger's Pork Chili Verde with Posole
Grits

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Oats and Oatmeal

What To Look For
Dried flakes of grain. Soft texture. The quick-cooking varieties are sliced more finely and are precooked.

Excellent source of iron, magnesium, phosphorus, zinc, copper, thiamin and folate.

Easy Cooking
Mix 1 part rolled oats with 2 parts water. Cook on low for 5 minutes. Stir often until boiling. Remove from the heat, cover the pan and let rest 2 or 3 minutes.

Best Uses
Outstanding as cereal, for baking and as a gravy or soup thickener.

Recipes
Muesli with Red and Green Grapes
Four Seasons Vegetable Burgers
Old Fashioned Oatmeal

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Quinoa (Keen-wah)

What To Look For
The whitest grains, about the size of mustard seeds. The cooked grains will have a sweet flavor and a soft texture.

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
Unique side dishes, salads and soups.

Recipes
Aztecan Quinoa Salad
Quinoa

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Wheat and

Cracked Wheat

What To Look For
Small, crushed whole wheat kernels with a firm texture.

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.

Recipes
Cracked Wheat
Herbed Garlic Scented Bread
Breakfast Bread with Carob and Carrots

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Wheat Germ

What To Look For
Tiny, crumb-like, pale gold grains with nutty taste.

Good source of vitamin C and fiber.

Easy Cooking
No cooking is necessary.

Best Uses
Great sprinkled over yogurt or hot cereal.  

Recipes
Hearty Maple Wheat Bread

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.

Source: Copyright © 2000 by Ellen Haas. From the book "Great Adventures in Food" By Ellen Haas. Used with permission of St. Martin's Press, LLC.