A Whole Lot to Love About Whole Grains

Minimally processed with impressive, nutrient-rich profiles, whole grains are bursting with fiber, protein, B vitamins, antioxidants and minerals. Studies show that eating whole grains lowers the risk of heart disease, high blood pressure, diabetes and some cancers. Expand your whole-grain horizons with these unique yet approachable varieties that make a flavorful, hearty addition to all kinds of meals.

• Bulgur: Made up of cracked wheat berries that are partially precooked for easy preparation, bulgur is best known for its leading role in the Mediterranean grain salad tabbouleh. Savor this nourishing, fiber-rich whole grain in Mediterranean-inspired meals and beyond. Add it to falafel, stuffed eggplant, Greek salad-stuffed pita pockets, or toss it with cucumbers, tomatoes, parsley and lemon juice for an easy, homemade tabbouleh.

• Quinoa: Quinoa is a quick-cooking, gluten-free whole grain that’s rich in plant-based protein, manganese, phosphorus and magnesium. It has a fluffy texture and is available in red, black or white varieties. Use versatile quinoa as a meat alternative in tacos or to fortify chili, soups, salads or burgers.

• Oats: All oats are whole grains that contain varying servings of essential nutrients and fiber. There’s a variety to choose from, including old-fashioned oats and steel-cut oats, and oatmeal isn’t the only way to enjoy them. Add this heart-healthy grain to meals throughout the day, from pancakes, quick breads and muffins to eggs and meatloaf.

• Farro: This ancient grain is an excellent source of fiber, which can improve digestive health. Farro is prized for its al dente texture. Utilize farro to add heft to soups, breakfast bowls and hashes, plus grain bowls and salads. When mixed with vinaigrettes or dressings ahead of time, it will soak up all that delicious flavor.