Grains: Out of the Box
Don’t let yourself get bored with basic brown rice and
whole grain bread. Your grocer’s shelves are full of
nutritious whole grains. Consider adding the following
to your usual routine:
Soba noodles:
These chewy Japanese noodles cook quickly — in about
three minutes — in boiling water and are available in
some supermarkets and at most Asian markets. They’re
wonderful with any assortment of fresh veggies.
Wheat berries:
This is a nutty-flavored grain that takes a while to
cook (about an hour), but the texture and flavor are
worth the wait. Use wheat berries to add interest to
rice dishes, or serve in place of rice.
Bulgur:
This grain, made from wheat that’s been cracked into
smaller pieces, is popular in the Middle East, where
it’s a key ingredient in salads. Add bulgur to your
salads or pilafs, or try it in our Savory Mushroom
Burgers.
Steel-cut oats:
Chewier than rolled oats, steel-cut oats are the
ultimate nutritious breakfast food. They take longer
to cook than instant or rolled oats (about 30 minutes),
but you can minimize the labor by using a slow cooker.
Cook a large batch and then use throughout the week.
Groats:
This word is used to describe several different types
of whole, unprocessed grains, but it most commonly
refers to wheat. Stir groats into soups and casseroles,
or use them as a side dish.
Popcorn:
This everyday whole grain is especially good for you,
but only if you skip the butter. Explore your spice
rack for toppings. Try chili powder, cumin, or hot curry.
From The Sonoma Diet