A Guide to Healthy Whole Grains
How to use: An excellent addition to soups and salads. Cracked barley makes a great hot cereal, as do barley flakes.
Filled with: Fiber, protein and selenium, a mineral that helps boost immune function
How to use: Great as breading for fish or chicken. Try adding them to ground beef to stretch meat loaf or burgers.
Filled with: Protein, fiber, selenium, phosphorus and traces of folate, vitamin E and zinc
How to use: Find spelt in pasta, or swap in spelt flour for whole-wheat or all-purpose flour in baked goods. Rolled spelt flakes are good for hot cereal.
Filled with: Fiber and B vitamins, as well as protein
How to use: Add raisins and walnuts to a serving for breakfast, or use it in place of rice in a stir-fry.
Filled with: More protein than any other grain, plus lots of fiber, iron, magnesium, potassium, B vitamins and calcium.
How to use: Trade out white bread and pasta for whole-wheat versions. (Also, add a few teaspoons of wheat germ to a pancake mix for a flavor boost.)
Filled with: B vitamins, calcium, iron, magnesium, phosphorus and fiber.
How to use: Have it as a tasty whole-grain snack, or grind popped kernels in a food processor and use it to bread chicken tenders.
Filled with: Polyphenols, which help fight cancer and heart disease.