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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).

 

Spelt

Spelt is a cereal grain with a mild nutty flavor and a relatively high protein content.

To Cook:

Bring 2 cups water or broth to a boil; add 1 cup spelt. Reduce heat to low and simmer, covered, until tender, about 1 hour. Makes 3 cups.

Per 1/2-cup serving:

123 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 18 g carbohydrate; 5 g protein; 4 g fiber; 5 mg sodium; 139 mg potassium.

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