Try a new grain

Most of us know that whole grains have more nutrients and fiber than processed grains. Some of us may have made the switch to 100% whole grain bread, brown rice, and eat whole grain cereals or oatmeal for breakfast. Here are some other grains that are a little lesser known with information on how to prepare them.

All whole grains have a nuttier flavor, but are versatile and can be used in a variety of side and main dishes.

Barley - hulled and hull-less are whole grains, but pearled barley (which is easier to find) is not technically a whole grain. But it does still have a good amount of fiber and cooks quicker than hulled barley, which takes about 45 minutes. It is one of the oldest cultivated grains.

Quinoa (pronounced keen-wah) - light and fluffy, cooks in about 12 minutes.

Bulgur - known as "Middle Eastern pasta" and cooks in about 10 minutes.

Couscous - not technically a grain, but is more like a small grain-shaped pasta. It can be whole grain or not and is easy to prepare. To prepare, add couscous to boiling water, remove from heat, and it's done in 10 minutes.

Millet - otherwise known as bird seed. Not eaten as much in the U.S. but is in other countries. Has a very mild flavor and cooks in about 30 minutes. 

Wild rice -  is actually not rice, but a seed. It usually found mixed with other rice or grains. It has twice the fiber and protein of brown rice, but less iron and calcium. Cooks in 45 minutes.

These grains are available at some grocery stores, health food stores, or online. If your local store does not have any of these, ask if they could carry one or more.

The easiest and best recipe for the whole grains above is a whole grain salad. Combine the cooked and cooled whole grain with your choice of vegetables and beans. Try black beans, corn, red peppers, spinach, carrots, tomatoes, or whatever you like. Add some olive oil, balsamic or red wine vinegar, lemon juice, lime juice, or avocados for moisture. Herbs and seasonings, like garlic, oregano, pepper, parsley, or cilantro, also add a touch of flavor. Experiment with different ingredients to find a dish you like!

For more information:

• Cooking Whole Grains from the Whole Grains Council.

• Whole Grains A to Z from the Whole Grains Council.