Whole Grain Cooking Guide

Easy cooking instructions for 9 healthy whole grains.

Trying to eat more whole grains? Keep trying! Grains provide a healthy boost of vitamins, minerals, fiber, antioxidants and phytonutrients. Grains are also rich in carbohydrates—the body’s main fuel supply—so we need a fair amount daily (despite what low-carb/no-carb gurus say).

Wild Rice

Wild rice, a staple of Native Americans in Minnesota, is not a rice at all, but rather the only aquatic-derived grain native to North America.*

To Cook:

Cook 1 cup rice in a large saucepan of lightly salted boiling water—at least 4 cups—until tender,45-55 minutes. Drain. Makes 2-2 1/2 cups.

Per 1/2-cup serving:

83 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 18 g carbohydrate; 3 g protein; 1 g fiber; 2 mg sodium; 83 mg potassium.

*You can also find "quick" wild rice—a whole-grain rice that cooks in less than 30 minutes—or "instant" wild rice that's done in 10 minutes or less. Follow cooking instructions on the package.

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