If you’re looking for ways to add more healthy food to your diet, look no further than these whole grains. They’re nutritious, delicious, and super-easy to add to your meals. Read on to learn more.
Bulgur is a cereal made from different varieties of wheat. It is high in fiber and low in calories. Bulgur is very common in Middle Eastern and Indian cuisines. You can also reconstitute it to use instead of bread in stuffing, or cook it and simply throw it into tossed salads.
Pearl millet is a major part of African and Indian cuisines. Depending on preparation, it can be either creamy or fluffy, like rice. When cooked, it makes a great substitute for bread crumbs in meatloaf (to bind the meat). You may also enjoy combining cooked vegetables with equal parts cooked millet–its fiber will amp up nutrition, and its mellow flavor makes it kid-friendly.
3. Wheat Berries
Is it wheat or a berry? Both! Wheat, because it’s an intact wheat kernel, berry because it’s a fruit called a caryopsis! Chewy and sweet, wheat berries are a super swap for either rice or bread in pudding recipes. You can also add pre-cooked wheat berries to a stir-fry about halfway through its preparation to add both flavor and texture.
Kasha is a catch-all term for the pseudocereal buckwheat. Central and Eastern Europeans use the word kasha to refer to any boiled-grain dish. Flavorful kasha is a perfect complement to broth-based soups. Just put a quarter-cup of cooked kasha in a bowl and pour soup over it. You can also add pre-cooked kasha to ground beef as a “binder” for burgers; stir in about a half-cup of kasha per pound of ground beef.
Quinoa has become very popular over the last few years, and for a good reason. It’s quick and easy to cook, and it’s got tons of protein and amino acids. It’s chewy, yet crunchy, making it a perfect bed for steamed veggies. You can also throw it into side dishes, salads, or smoothies. The possibilities are seemingly endless!
Farro is a hulled wheat that is widely used in soups and salads. Its preparation is simple: just add water and heat it up. You can substitute farro for rice in any risotto recipe, or use it to replace rice or bread crumbs when making stuffed peppers or tomatoes. Farro is also great in stews or salads.