A whole grain is a type of grain that includes all three edible parts of the grain kernel: the bran, germ, and endosperm. Whole grains are an important source of dietary fiber, essential vitamins and minerals, and other nutrients.
Barley: A cereal grain that is a member of the grass family and is closely related to wheat, rye, and oats. Barley is known for its high fiber content and nutritional value. It is used to make malt, beer, breads, and other baked goods and is also a popular ingredient in soups, stews, and porridges. The hull and bran of the grain are often removed to create pearled barley, which cooks faster than whole grain barley, but in turn is no longer a whole grain and does not offer the same nutritional benefits.
Bulgur: Made from durum wheat, bulgur is high in fiber, protein, and essential vitamins and minerals. It has a nutty flavor and chewy texture, and is often used as a substitute for rice in dishes. Bulgur can be used to make pilafs, salads, soups and other dishes, and can also be added to baked goods like breads and muffins.
Farro: also known as emmer wheat, farro is an ancient grain that has a chewy texture and nutty flavor. Farro is a popular ingredient in salads and soups or as a side dish on it's own. Farro is high in fiber and protein, as well as vitamins and minerals such as iron, magnesium, and zinc. It can be cooked in the same way as rice or used as an alternative to other grains for a healthier meal.
Millet: a small round grain that has a mild, nutty flavor and is high in B vitamins, minerals, proteins, and dietary fiber. It is often used in porridge, breads, and other baked goods, as well as in soups and stuffing. Millet is gluten-free and can be used as a substitute for wheat or other grains.
Quinoa: Technically a seed, but classified as a whole grain, quinoa is high in protein, fiber, vitamins, and minerals. Quinoa can be cooked like a grain or used in salads, soups, and other dishes. It has a slightly nutty flavor and a fluffy texture when cooked.
Brown rice: a whole grain variety of rice, with the inedible outer husk of the grain removed. It has a nutty flavor and chewy texture. Brown rice is high in fiber, vitamins, and minerals and is an excellent source of complex carbohydrates.
Oats: a type of cereal grain that comes in forms such as ground, rolled, or steel-cut, all of which are whole grains. Oats are packed with nutrients and fiber, making oatmeal a nutritious and filling breakfast option. Oatmeal can be cooked in a variety of ways and is an excellent source of energy and essential vitamins and minerals.
Whole wheat flour: a flour made from wheat berries that have been ground into a fine powder. It is a type of whole-grain flour that contains all of the parts of the grain, including the bran, germ, and endosperm. Whole wheat flour has a slightly nutty flavor and is a great source of dietary fiber, vitamins, and minerals. It is also more nutrient-dense than white flour, which has been stripped of its bran and germ. Whole wheat flour can be used to make a variety of baked goods like breads, muffins, and cookies.
