A Celebration of Grains

As a nutritious change from pasta and potatoes, whole grains taste great, are loaded with fiber, protein and vitamins and make wonderful side dishes. I usually have some type of grain salad in the fridge for easy lunches and snacks. Most supermarkets sell whole grains and they can usually be found in the rice aisle. So, if you're not familiar with some of the more popular ones, look for them the next time you go grocery shopping and try one of these delicious recipes.

Bulgar Wheat

Bulgar wheat has a light, nutty flavor, is high in fiber and protein and is most commonly found in Middle Eastern and Mediterranean cuisines. It's easy to prepare and makes a delicious and filling side dish, tossed with olive oil and some fresh herbs.

Tabouli Salad

Probably the best known bulgar wheat dish is Tabouli, a refreshing salad of tomatoes, cucumbers and parsley mixed in with the cooked and cooled grains.

Wild Rice

Wild rice is actually a whole grain, high in protein and fiber and a good source of potassium. I love the earthy, hearty flavor it adds to cold salads.

Wheat Berries

Wheat berries are the entire wheat kernels and are a delicious and crunchy source of fiber. They're frequently baked into whole grain bread but I love preparing them as a salad.

Wheat Berry Salad

This healthy and delicious wheat berry salad combines the cooked grains with tomatoes, scallions, crumbled low-fat feta cheese and chopped walnuts. Add some wild rice for an interesting nutty flavor.

Barley

Barley is a cereal grain commonly used to distill beer and other alcoholic beverages. It's also an excellent source of fiber and nutrition and makes a delicious and filling side dish. The pearled or polished variety is most commonly found in the market and you can use it as a substitute for rice. I like cooking it in chicken stock instead of water for extra flavor and then stirring in some sautéed onions.