Great Grains

Grains are an important part of a healthy, low-fat diet. We show you how to select and prepare the most nutritious.— Cooking Light Best-Ever Test Kitchen Secrets, Oxmoor House



Barley:
This hardy grain is a good source of fiber and potassium and is used frequently in cereals, breads, and soups. Two varieties of barley. whole-grain (hulled) barley and pearl barley, are most often found at markets. Barley flour has a strong nutty flavor when toasted; try adding it to breads. Pearl barley is a great source of fiber; 1/2 cup provides more than 12 grams.

Bulgur :
This grain is familiar to many of us through the Middle Eastern dishes tabbouleh and kibbeh. Bulgur is wheat berries that have been steamed, dried, and then cracked. Because bulgur is essentially precooked, it's quick to prepare. It comes in three types of grinds–coarse, medium, and fine. Use fine and medium bulgurs for dishes like tabbouleh, and coarse bulgur in pilafs.

Flaxseed:
Its nutty flavor is temptation enough, but flaxseed is also a health powerhouse. Although it has the distinction of being one of the oldest cultivated grains on the planet, flaxseed is a relative stranger to the American kitchen. It shouldn't be, though. Not only does flaxseed's flavor transform cooking, but the tiny, reddish-brown seed is also a mini-bastion of nutrition and other healthy properties. Among its bragging rights: fiber, lignans, and omega-3 fats.