Farro sort of looks like every other grain, but the nutty-tasting Italian-born grain does contain its own host of health benefits. One cup cooked packs 8g of protein and 5g of fiber. It’s also rich in vitamins A and E, and contains minerals such as magnesium and iron.
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“This quick-cooking form of whole wheat originated in the Mediterranean region and has been around for thousands of years, says Amidor. “It’s packed with energy-boosting B vitamins such as niacin, folate, thiamin, and vitamin B6. It’s also a good source of iron, providing 10% of the daily recommended amount.” Bulgur is actually the main ingredient in Tabouli. Test out this delicious harissa-lemon chicken and mint tabouli salad for starters.
Spelt has a slightly nutty flavor that resembles whole wheat. One popular and relatively easy way to consume spelt is by using spelt flour in baked goods. One cup contains 8g of fiber and 11g of protein, giving your body the fuel it needs to build muscle and stave off hunger. “It’s also an excellent source of niacin, providing 25% of your daily recommended amount, and a good source of thiamin, providing 13% of your daily recommended amount.”
These Japanese breadcrumbs are made from whole-wheat bread, but are a bit larger and crispier than traditional breadcrumbs. Amidor recommends using them for baking meat and fish as a healthy alternative to frying.
