Add Whole Grains

The fourth challenge is to eat three more servings of whole grains each day. We clarify the definitions and decode the labels so you will know exactly what you're eating and, well, approximately how much. Is "brown" bread whole-grain? Well, sometimes...

Four Whole Grains for Pickier Palates

Have trouble convincing those with pickier palates to go whole grain? Healthy Habits Coach Allison Fishman Task offers the four grains she thinks will make the transition more tasty.


Quinoa, a protein-packed superstar, is a versatile base for breakfast, lunch, or dinner recipes.

Photo: Randy Mayor

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  • Allison Fishman

    Allison Fishman Task

    Allison Fishman Task, Cooking Light contributing editor and author of You Can Trust a Skinny Cook, Montclair, N.J.

  • If you like pasta, try quinoa. "It's high in protein, cooks up in 15 minutes, and is a no-brainer: Use 2 cups of water to each cup of quinoa. You can buy ready-made quinoa pilafs with herbs and spices, or you can make your own mix with plain quinoa from bulk bins." For ideas on cooking with quinoa, see 15 Quinoa Recipes. 
  • If you like white rice, try brown. "The chief complaint about brown rice is that it takes 45 minutes to cook, whereas white rice takes 15. That's no longer the case, though. Boil-in-bag brown rice is ready in 10 minutes, and instant microwave pouches in about 90 seconds; it makes the perfect addition to soak up something saucy."
  • If you like couscous, try barley. "It has a firm, chewy texture, but it's a bit sweeter and more delicate. It makes a lovely mushroom pilaf."
  • If you like potato chips, try popcorn. "Most people are shocked when I tell them corn is a whole grain. Straight off the cob is great, but popcorn is a whole grain, too. I like to sprinkle it with a little Parmesan cheese."

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Cooking with Quinoa: 25 Recipes

High in protein and fiber, quinoa [KEEN-wah] is not only versatile, it also tastes wonderful and has a nice crunch. Find 24 delicious recipes for cooking with this ancient whole grain.

Quinoa with Roasted Garlic, Tomatoes, and Spinach Recipe