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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).

 

Quinoa

Quinoa is a delicately flavored grain that was a staple in the ancient Incas’ diet. Toasting the grain before cooking enhances its flavor and rinsing removes any residue of sapon in, quinoa’s natural,bitter protective covering.

To Cook:

Bring 2 cups water or broth to a boil; add 1 cup quinoa. Reduce heat to a simmer, cover and cook until the liquid has been ­absorbed, 15 to 20 minutes. Fluff with a fork. Makes 3 cups.

Per 1/2-cup serving:

111calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 20 g carbohydrate; 4 g protein; 3 g fiber; 6 mg sodium; 159 mg potassium.

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