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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).

Millet

Millet is hulled (the outer husk has been removed and the grain isleft intact), leaving tiny yellow balls. Toasting millet in a large dry skillet over medium heat for 4 minutes before cooking helps it retain its shape. It does not contain gluten, so may be tolerated by some people with celiac disease.

To Cook:

Bring 2 1/2 cups water or broth to a boil; add 1 cup millet. Reduce heat to low and simmer, covered,until tender, 20-25 minutes. Makes 3 cups.

Per 1/2-cup serving:

104 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 21 g carbohydrate; 3 g protein; 1 g fiber; 2 mg sodium; 54 mg potassium.

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