What Do I Do With Whole Grains?

Did you know that whole grains are some of the superheroes of healthy eating? Rich in fiber and essential nutrients, whole grains like wild rice, teff, and quinoa bring unique flavors, textures, and nutrients to meals. To learn the whole picture about a variety of whole grains, read on for more information or jump to the recipes.

Expanded whole grain options are part of the final revisions to the WIC food packages. WIC State agencies have up to two years to implement most of the changes to the food packages for participants. You can find information about implementation timelines in the final rule, linked to on the FNS WIC Food Packages page.

Once State agencies have implemented the revised food packages, you can review your State agency’s authorized food list to see if and what kind of whole grains are available in your State WIC Program and advise participants how to adjust recipes as needed.

Packed with essential nutrients like B vitamins, fiber, potassium, magnesium, and iron, whole grains support healthy growth and development. Plus, whole grains are rich in bioactive phytochemicals that support overall health. 

Unlike refined grains, which have had their bran and germ removed during milling, whole grains retain all parts of the grain kernel—the bran, germ, and endosperm. This means whole grains include the entire grain seed so more of their nutrients stay intact.  

Types of Whole Grains

Amaranth*: Tiny but mighty, amaranth stands out with its remarkable nutritional profile, containing all essential amino acids. Its small size and faster cooking lend well to porridge or polenta style recipes.

Buckwheat*: Unique among grains, buckwheat can be enjoyed toasted as a crunchy salad topping, offering an alternative to croutons. Its flavor transforms from mild when raw to a richer flavor once toasted, adding a versatile texture and taste to dishes.

Bulgur (Cracked Wheat): Bulgur brings a slightly sweet, nutty flavor to dishes, with a tender yet firm texture. It’s a fiber-rich grain that cooks quickly, making it a convenient option.

Brown Rice*: Brown rice stands out for its nutty flavor and chewy texture, offering a versatile option for many dishes. It's rich in fiber thanks to its high-fiber bran coating, requiring longer cooking time than white rice but delivering superior health benefits. 

Cornmeal* (including blue): Offering a sweet and robust flavor, cornmeal, is known as the star of cornbread, grits, and polenta. The striking blue variety has historic ties to the American South and some Native American communities.

Corn Masa Flour*: Essential for authentic Latin American cuisine, corn masa flour has a unique, slightly tart flavor and a fine texture, perfect for making tortillas and tamales.

Kamut: Khorasan wheat, an ancient grain trademarked under the name KAMUT®, stands out with its sweet and nutty flavor. This hearty wheat variety is perfect for salads and stews and can be used in recipes in place of wheat berries.

Millet*: Mild and slightly sweet, millet's versatility makes it ideal for everything from breakfast porridges to savory dishes, providing a fluffy texture like couscous.

Oats*: Favored for breakfast, oats are a morning staple for many and are well known for their nutritional value and health benefits. Although naturally gluten-free, processing in shared fields or equipment may make this not gluten-free so it may be worthwhile to double-check packaging for a gluten-free designation.

Quinoa*: Despite being classified as a whole grain, quinoa is technically a seed, and is available in a range of colors. Unlike many plant proteins, quinoa is a complete protein, containing all nine essential amino acids vital for human health. Its versatility and simple preparation methods make it a convenient choice for a variety of dishes.

Sorghum*: This grain that can be popped like popcorn, cooked and added to salads, or used as a breakfast cereal substitute. Sorghum grains are small so when popped they look like mini popcorn.

Teff*: Teff stands out with its slightly sweet flavor, with notes of cocoa and hazelnut, and unique texture that binds together. It is perfect for creating warm, comforting dishes like polenta and porridge. 

Triticale: A wheat and rye hybrid, triticale combines the best of both grains, creating a nutritious grain that's perfect for bread-making and offers a unique taste and higher protein content.

Wild Rice*: Not your average rice, wild rice boasts a nutty flavor and a chewy texture, offering a unique taste and appearance. Wild rice bodes well as a side dish or in soups and stews.

Wheat Berries: Chewy and full of flavor, wheat berries add a delightful texture to salads and side dishes. They cook best when soaked and then simmered.

*Gluten-Free Whole Grains: For participants who ask, these grains are gluten-free, but be sure to encourage participants to check the package label when purchasing.

Tips & Ideas to Share    

Storage: Whole grains should be stored in airtight containers with tight-fitting lids in a cool, dry place away from sun and heat. To extend the shelf life, whole grains can be stored in the freezer for up to a year! For more information on storage recommendations to maximize freshness and quality, visit the FoodKeeper App.

Rinse: Rinsing grains thoroughly with cold water may remove any dust or impurities. Using a fine-mesh strainer for small grains, like quinoa and amaranth, will help prevent losing any down the drain.

Soak: It is recommended to soak some grains, like brown rice, wild rice, oats, barley, and wheat berries, overnight to accelerate the cooking process and enhance their texture and flavor.

Cook: Different whole grains have different liquid to grain ratios and cooking times. Be sure to follow package directions when cooking whole grains.

Flavor: To add flavor to whole grains when cooking, try cooking in reduced-sodium broth, or adding spices or fresh herbs.

Meal Prep: Cook enough grains so that leftovers can be used for other meals. It is recommended that leftovers be stored in the refrigerator for 3 to 4 days or for 3 to 4 months in the freezer. 

Buckwheat

Stovetop Buckwheat

Bulgur (Cracked Wheat):

Cornmeal

Black Bean and Millet Medley

Stovetop Millet

Wild Rice