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Most people don’t include enough whole grain foods in their diet – at least three servings per day are recommended for adults. Some examples of whole grain foods are wheat, corn, brown rice, oats, barley, quinoa, sorghum, rye, and spelt. Whole grains are delicious, versatile, and easy to prepare.

Here are a few tips for cooking with whole grains. Use a heavy pan for cooking as it will distribute heat more evenly. It may be a good idea to cook extra when cooking grains as the initial cooking time may be long. Cooked grains may be frozen in a freezer for up to four months or stored for up to three days in the refrigerator. When reheating in a microwave, unthaw if frozen, and add a few tablespoons of water . Leftovers may also be added to soups or salads for extra fiber.

Remember – whole grains can be an easy and healthy addition to all of your meals every day.

A diet high in whole grain foods has been linked to a reduced risk of a veritable host of chronic diseases such as obesity, heart disease and diabetes to name just a few.

However, when purchasing whole grains, be aware that the germ in whole grains contains oil which can go rancid if not properly stored. Do not use any grains that don’t look or smell fresh. Therefore, store these foods away from direct light in an airtight container in a cool, dry place – they should be alright for up to two months. In hot weather, store them in tightly sealed containers in the refrigerator to prevent them from absorbing moisture, odors, or flavors from other foods stored in the frig. Whole grains may be stored in a tightly sealed or wrapped container in the freezer for up to six to twelve months.