grains are good tasting and good for you. We're not talking your
grandma's porridge here, but snappy ways to get heart and bowel
healthy grains into your diet.
easy to add inexpensive, fiber-rich whole grains to meals and
sneak them into your favorite recipes.
more reasons to get whole grains into your diet, check out the
"Does Your Poop Float" article
for "whole grain" on labels to be sure you're not buying
white flower with caramel coloring
and brown rice take 45 minutes to cook, so make extra and freeze in
cookers can cut cooking time in half. Try 35-45 minutes for
wheat berries; 16 for pearl barley; 20 for pot barley; 30 for brown
rice; 35 for spelt.
rolled oats for a quick and filling breakfast.
whole-wheat flour or barley flour for half the white flour in
recipes for cookies, muffins, quick-breads, and pancakes.
1/2 cup of cooked bulgur, wild rice or barley to bread stuffing for
roast poultry or stuffed rolled roasts of pork or lamb.
rolled oats to meatballs and meatloaf (gives a wonderfully smooth
texture to the meat), and use them in toppings for fruit crisps,
macaroni and cheese, etc.
whole grain pita bread or tortillas as a pizza base.
bulgur, barley or brown rice cooked in broth as a side dish instead
of white rice. Bulgur cooks in only 12 minutes!
1/2 cup of cooked wheat or rye berries, wild rice, brown rice, or
barley to soups.
chicken fingers and top macaroni and cheese with toasted whole-wheat
breadcrumbs. Make whole-wheat croutons.
risotto and pilaf with barley, brown rice, bulgur, millet, or
quinoa. Mushrooms and thyme complement grains wonderfully.
Canned and tetra-pak broths are handy to cook whole grains in to add
a rich flavor.
together a grain salad with cooked bulgur or barley and couscous or
wheat berries. It's great for a lunch and will last a week in
locally made whole-grain breads and rolls.
popcorn makes a healthy whole-grain snack, or zing it up with a
light spray of olive oil and your favorite spices.
with whole wheat, quinoa or spelt pastas and baked goods.