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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).

Bulgur

Bulgur is available in fine, medium and coarse textures. (If it’snot labeled, it’s usually fine or medium.) Unless a recipe calls for a specific texture, any type can be used. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Cracked wheat must be cooked for up to an hour; bulgur is cracked wheat that’s been parboiled so it simply needs to soak in hot water for most uses.

To Cook:

Bring 1 cup bulgur and 1 1/2cups water or broth to a boil. Reduce heat to low and simmer, covered,until tender and most of the liquid has been absorbed, 10-15 minutes.Or pour 1 1/2 cups boiling water or broth over 1 cup bulgur. Let stand,covered, until light and fluffy, about 30 minutes. If all the water is not absorbed let the bulgur stand longer, or press it in a strainer to remove excess liquid. Makes 2 1/2-3 cups.

Per 1/2-cup serving:

76 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 17 g carbohydrate; 3 g protein; 4 g fiber; 5 mg sodium; 62 mg potassium.

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