There are many reasons why grains are at the base of our food pyramid, or under the new USDA “My Plate” why they represent 30% of our diet. They are packed with many nutrients, vitamins, minerals, fiber and protein. If that wasn’t enough, they also round out a meal adding flavors of nuttiness, earthiness and sometimes even hints of floral. Here is a list of a few grains that are easy to find, easy to prepare and taste great.
Bulgur is a parboiled whole grain made from wheat. It offers a nice wheat flavor. It’s most commonly found in Middle Eastern and Mediterranean meals. Bulgur is one of the easiest grains to prepare. One cup of cooked bulgur provides: 151 calories with 34 grams of total carbohydrates, 8 grams of dietary fiber and 6 grams of protein.
-Cooking Time: 30-35 minutes
-Ingredients: 1 cup rinsed bulgur, ¼ teaspoon salt, 1 1/3 cups water
-Preparation: Place the bulgur and salt in a pot with a tight fitting lid. In a separate pot, bring 2 cups of water to a boil. Measure out 1 1/3 cups water, pour over bulgur, stir and cover. Let it sit for 30 minutes. The bulgur should be tender but chewy. Fluff with a fork and serve.
Millet is one of the more flexible grains. Lightly boiled it makes for a nice fluffy dish, when boiled further it becomes a soft dough that can be molded like polenta. It also makes a great porridge on a cold morning. Toasting the millet before boiling brings out more of its nutty flavor. One cooked cup of millet offers 207 calories with 41 grams of total carbohydrates, 2 grams of dietary fiber and 6 grams of protein.
-Cooking Time: 30-45 minutes
-Ingredients: 1 cup millet, ¼ teaspoon salt, 2 cups water
-Preparation: (Optional): Preheat a heavy-bottomed skillet to medium heat. Toast the millet for about 10 minutes, stirring very often, until the millet has turned a few shades darker and smells toasty. (Cooking): Place millet in a pot, add the water and salt, cover and then bring to a boil. Once boiling, turn the heat very low and simmer for 20-25 minutes until soft. Fluff and serve.
Quinoa, pronounced “keen-wah” is the new super food. Quinoa is a complete protein, meaning it provides all the essential amino acids. It was cultivated by the Inca for hundreds of years and is available in brown and red varieties. It has a slightly bitter, nutty taste. One cup of cooked quinoa provides: 222 calories with 39 grams of total carbohydrates, 5 grams of dietary fiber and 8 grams of protein.
-Cooking Time: 20-25 minutes
-Ingredients: 1 cup rinsed quinoa, ¼ teaspoon salt, 2 cups of water
- Preparation: Place all ingredients in a pot, cover and bring to a boil. Once it starts to boil, turn the heat down very low and simmer for about 15 minutes. The quinoa should be translucent and the germ ring should be visible. Fluff with a fork and serve.
All of these grains are available at Whole Foods in their bulk food sections. So the next time you’re preparing a meal that calls for rice, try one of these grains. They’ll add more flavor, more nutrients and more fun.
