Last week, I was picking up a few items for the foods lab at school, and the last item on my list was quinoa. After wandering the pasta aisle and then the gluten free section to no avail, I finally asked for assistance from a friendly employee.

“Excuse me, can you tell me where you keep the quinoa?”

“What, you mean the kwi-no-wah?”

“Yes, that’s the one.”

I followed him over to the correct aisle, only to discover that the store sold not just one but several forms of quinoa. I was just about to thank the employee and head to the check-out line, when he said,

“The wife and I just started making brown rice, and that doesn’t taste like much. I guess this is the next thing we’ll have to eat.”

I was tempted to launch into a discussion of the wonderful world of grains and how they can be anything but boring…but I decided that my thoughts would be better received here on the blog rather than in the aisles of Harris Teeter.

So for this week’s “food guide” post, I present you a sampling of grains.

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Quinoa

Appearance & flavor: tiny white, red, or black “grains” (technically considered a pseudograin) with a nutty flavor.

Cooking time & notes: 15-20 minutes; 1:2 (or 1:1.75) ratio of quinoa to liquid. Be sure to rinse prior to cooking to remove bitterness (some brands are pre-rinsed).

Recipes: Black Bean Quinoa Salad, Orange-Scented Quinoa, Cherry, Arugula, & Quinoa Salad with Goat Cheese & Cherries, Zucchini Quinoa Lasagna

Nutrition: (per cooked cup)

• Naturally high in magnesium, which improves cardiovascular healthy by relaxing blood vessels.
• Gluten-free
• One of the few plant sources of complete protein (i.e., it provides all nine essential amino acids)

Price: ~$6.65 per 16 oz

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Bulgur

Appearance & flavor: medium brown short grains, with an eerie resemblance to bird food; hearty flavor that lends itself as a vegetarian substitute for ground meats.

Cooking time & notes: 30-35 minutes; 1:2 ratio of bulgur to liquid.

Recipes: Pumpkin Bulgur Chili, Tabbouleh

Nutrition: (per cooked cup)

• High in fiber (1 serving contains about 1/3 of the daily recommendation!)
• Does not cause dramatic shifts in blood sugar
• Contains lignans with antioxidant properties

Price: ~ $2.65 per 16 oz

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Polenta/Grits

Appearance & flavor: Fine yellow particles (may vary in size) with a delightful creamy flavor when cooked. Technically there is a difference between polenta and grits…but you can consult Alton Brown for those details.

Cooking time & notes: 20 minutes (5 for quick-cooking); 1:4 ratio of grits to liquid

Recipes: Kale, Mushroom, & Tomato Saute with Polenta, cheese grits with fried egg, Shrimp & Cheddar Grits

Nutrition: (per cooked cup)

• Contains small amounts of beta-carotene
• Provides a variety of B vitamins (niacin & pantothenic acid)
• Gluten-free (although companies like Quaker are notorious for cross contamination, so look for brands specifically labeled gluten-free)
• Usually not a whole grain

Price: ~$1.50 per 16 oz

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Barley

Appearance & flavor: large, lightly colored pellets, similar in flavor to oats

Cooking time & notes: quick barley-15 minutes, pearled barley-60 minutes, hulled barley-90 minutes; 1:3 ratio of barley to liquid.

Recipes: Edamame Barley Risotto, Barley & Apple Stuffed Squash, Beef Mushroom Soup with Barley

Nutrition: (per cooked cup)

• Shown to help with management of Type 2 diabetes
• High in beta glucans (type of dietary fiber) that may help lower cholesterol
• Good source of selenium, which may protect cells from free radical damage

Price: ~$2.89 per 16 oz

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Quick tip: Grains can look very similar to one another, so if you buy your grains in bulk (a very economical option!), be sure to label the containers to prevent confusion.

Which grains do you eat most often? How do you like to prepare them?

Filed under: Food Guide, list