grains

Millet

Millet is a gluten free, low allergenic and easily digestible grain that is a staple in Africa. Raw millet looks like birdseed, but cooks up light and fluffy and has a mild taste that combines well with herbs, beans and vegetables.

Millet is a versatile grain that works as a hot breakfast cereal, cold salad or warm side dish. Millet also makes an excellent stuffing base for squash and peppers.

Millet is a good source of fiber, copper, magnesium, manganese, potassium, phosphorous and vitamin B3. Once cup of cooked millet contains approximately 200 calories.

Try this millet recipes:
Stuffed Acorn Squash
Millet with Onion & Parsley
Millet with Sweet Corn and Avocado
Millet Stir Fry
Millet Breakfast Porridge

Brown Rice

Brown rice is inexpensive, filling and versatile. Brown rice is processed to remove only the hull, while the bran and germ are left in place. Brown rice is not only more nutritious than white rice, but also more flavorful with a slightly earthy, nutty taste.

Brown rice has a sturdy texture compared to white rice, which is not unpleasant but does take getting used to by those who usually eat white rice. In fact there is a bias against brown rice in many rice eating cultures. Because white rice is more processed than brown rice, it costs more and is therefore viewed as a status symbol. In China brown rice is referred to as rough rice.

Long grain brown rice is most commonly available and is used for most rice dishes. Short grain brown rice becomes sticky when cooked and is ideal for sushi.

Brown rice is a good source of calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, folic acid and vitamins B3, B5 and B6. One cup of cooked long grain brown rice contains just over 200 calories.

Try these brown rice recipes:
Brown Rice & Black Beans
Moroccan-style Stuffed Peppers
Brown Rice & Vegetable Pilaf
Mexican Brown Rice Salad
Brown Rice Salad with Sprouts & Seeds
Brown Rice Breakfast Bowl
Creamy Brown Rice Pudding

Barley

Barley is an ancient grain that makes an excellent base for hearty side dishes, soups and salads.

One cup of cooked barley contains approximately 200 calories. Barley is a good source of fiber, potassium, magnesium, phosphorus, calcium, zinc, manganese, folic acid and vitamins B1, B2, B3 and B6.

Hulled barley, also known as barley grouts, is the whole grain form with only the tough outer hull removed. Pearled barley is less nutritious since the bran has also been removed. Think of this as similar to brown and white rice, with barley grouts being similar to brown rice and pearled barley being similar to white rice.

Try these barley recipes:
Mushroom Barley
Tomato and Barley Vegetable Soup
Mushroom Barley Soup
Barley Greek Salad
Moroccan Chickpea Barley Salad