While cereal grains comprise a large percentage of the total quantity of food consumed by most Americans, many people eat only a few different types of grains. In fact, refined wheat products, instant oatmeal, and white rice are the only grains many people eat -- a shame since there are many different delicious varieties of whole grains. Each of these foods has its own unique and wonderful flavor and texture, plus a broad range of nutrients, including fiber, B vitamins, and trace minerals, all sadly lacking in refined grain products, such as white rice and those made with refined wheat.

Among the World's Healthiest Grains are barley, oats, millet, rye, quinoa and brown rice. While these foods may be foreign to you now, it is easy to get the hang of preparing these grains. In fact, all you need is a large saucepan and water, and you are on way!

Each of the World's Healthiest Grains can be purchased in any natural foods store, and each is available in bulk as well as in prepackaged form.

Before cooking, rinse the grain thoroughly under clean running water to remove any dirt or debris; this is especially important with quinoa, which has a natural soapy coating that must be rinsed away. Simply bring the needed amount of water to boil in a large saucepan, add your grain, and cook for the time specified.

A general rule of thumb to follow when cooking whole grains is to add one part grain to two (or two and a half) parts water or broth. When you add the grain, the liquid will stop boiling. After the liquid has returned to a boil, turn down the heat, cover and simmer for the time indicated for that grain, which can range from 10-50 minutes. Cooking time for grains varies tremendously. Brown rice, for example, may take up to 50 minutes, while quinoa is ready in about 15 minutes. If you pre-soak your oatmeal (simply put a quarter-cup per serving in a large glass bowl and cover with water the night before), it will cook in just 3-5 minutes. Once the grain is cooked, remove the lid and let the grain cool for a few minutes before serving.

To impart a nuttier flavor to the cooked grain, you can roast the grains first before boiling. To do this, place the grains in a dry skillet over low-medium heat, stirring them frequently. After just a few minutes, when they have achieved a golden color, transfer them to the boiling cooking liquid.

Cooked grains can be enjoyed in a variety of ways:

• For a satisfying breakfast, add chopped almonds and fresh berries to a bowl of cooked millet, brown rice, barley or rye flakes, or old fashioned oatmeal. Top with soy milk, cinnamon, and a little maple syrup or honey.
• For a quick lunch or dinner, quinoa can be ready in a mere 15 minutes. While it's cooking, steam whatever vegetables you have on hand, such as carrots, broccoli, onions, squash, even greens like kale or spinach. Toss cooked quinoa with a little lemon juice and olive oil and a handful of your favorite nut (pine nuts go especially well with quinoa), and serve under your steamed vegetables. Cooked beans also make a wonderful complement to quinoa. Toss some with your cooked quinoa for a meal packed with healthy low-fat protein.
• Whole grains help thicken and improve the appetite satisfaction provided by virtually any soup, including chili or vegetable soup. And don't just rely on rice; barley, rye or wheat berries add chewy texture and great flavor to soups and stews.
• Skip the bread. Whole grains make a much more satisyfing side-dish for meat or fish-one that will enhance satiety without rapidly increasing blood sugar levels. You'll feel full longer on fewer calories. Simply cook any whole grain as directed, toss with a little olive oil and slivers of your favorite nut; maybe some dried fruit, such as dried cranberries, raisins or chopped apricots; a little finely diced onion and/or celery; some chopped parsely or whatever other herbs you have on hand, and you've got a nutrient-dense, fiber-rich side-dish that will fill you up while keeping your blood sugar levels stable.

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