Savory whole grains

Healthy grains in bulk

As you’ve undoubtedly noticed in our deli, grains can be a delicious (and healthy) part of nearly any salad. Here’s a sampling of great grains you’ll find in our bulk section (visit our bulk database for cooking instructions).

• Amaranth: High in iron, protein and dietary fiber (and free of gluten), amaranth lends a nuttiness to salads. It hails from Central America, where it’s a key ingredient in creations that include confections and beer. It can be cooked as a cereal, ground into flour, popped like popcorn, sprouted or toasted.
• Barley: Its chewy texture and sweet, smoky flavor add extra oomph to salad, not to mention dietary fiber and selenium. Hulled barley is a whole grain and offers the most nutrients, but also takes longer to soak and cook. Pearl barley, which has more of the hull removed, is less chewy and cooks quicker.
• Bulgur: Cracked, parboiled and dried whole wheat, this whole grain works in recipes similar to rice or couscous but brings a higher nutritional content. You may recognize it from its starring role in many a tabouli salad.
• Quinoa: This ancient Andean grain tops wheat in protein and iron and other vital nutrients, marries well with a variety of vegetables and is gluten-free. Quinoa is a complete protein, with all nine essential amino acids, including lysine, essential for tissue growth and repair.
• Spelt berries: This ancient grain is naturally high in fiber and contains more protein than its cousins in the wheat family. Though it contains gluten, some people sensitive to wheat are able to tolerate spelt.