Whole grains

For a balanced diet, eat them every day and in every meals. Cereals are rich in B vitamins, protein, carbohydrates, minerals, and fiber.

For your breakfast main dishes, you can have some granola, hot or cold whole grain cereals, waffles, breads, and pancakes. Midday meal main dishes are made pastas, scalloped corn, pizza and loaves: rolls, muffins, puddings and desserts. In evening meal, you can have some zwieback, popcorn, cereal or muesli.

1. To improves their flavor and shorten the cooking time, you can dextrinize them. Whole grain or kernals (whole, rolled or cracked) may be dextrinized by heating dry in a skillet over moderatly high heat for 3-5 minutes. Stir constantly until grains or flour are gloden brown. An alternate method of dextrinizing is to bake flour or grains at 200° F for 10-15 minutes, watching carefully and stirring occasionally to provent burning.

2. Whole grains are especially good cooked overnight at 200°F (low setting) in a crockpot, electric bean pot, double boiler, or fryer.

3. They may also be broiled or steamed on the top of the range or baked in the oven.