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How to Cook Whole Grains

It can be easy to work more whole grains into your diet.

Whole Grain Recipes

Here are some recipes -- for hamburger buns, a barley salad, and -- that will help you work more whole grains into your diet.

Honey Wheat Hamburger Buns

Ingredients:

1 cup water (hot from the faucet)

2 tablespoons canola oil

1/4 cup honey

1 tablespoon molasses

1 1/2 cups whole-wheat flour

1 1/4 cups unbleached white flour

1/4 cup ground flaxseed (also called flaxseed meal)

1 teaspoon salt

3 teaspoons yeast (you can use rapid rise, active dry, or bread machine yeast)

Preparation:

  1. Set bread machine to the "dough" cycle. Add all the ingredients in the order listed here (or according to the manufacturer’s directions) -- but add the salt to one of the corners of the bread machine pan, and make a well in the center of the flour and add the yeast there.
  2. Press "start"; a nice dough should form in a few minutes. After the dough cycle (usually 1 hour and 40 minutes) place dough onto a floured work surface and cut in half. Cut each half into 4 equal portions (to make 8 total).
  3. Shape each of the portions of dough into round disks about 3 inches wide. Place on a nonstick jellyroll pan or cookie sheet; cover with a kitchen towel. Start preheating the oven to 350 degrees. Place the pan near the oven or in another warm spot in your kitchen. Let dough rise about 30 minutes (or until double in size).
  4. Bake for 20 minutes or until cooked throughout and lightly brown on top.

Yield: Makes 8 hamburger buns

WebMD Weight Loss Clinic members: Journal as: 3 servings of whole grain bread OR 3/4 cup "starchy foods with 1 teaspoon fat"

Nutrition Information per serving: 245 calories, 7 g protein, 44 g carbohydrate, 6 g fat, .5 g saturated fat, 0 mg cholesterol, 5 g fiber, 296 mg sodium. Calories from fat: 22%.

Barley & Bean Salad with Lemon Pepper Vinaigrette

Ingredients:

1 cup pearled barley (barley groats can also be used, just increase the cooking time to 60-70 minutes)

4 cups water or vegetable broth

1 can (15.5 oz) garbanzo beans, rinsed and drained

1/2 cup cashew pieces (or other roasted nuts)

1 cup shredded carrot

3 tablespoons finely chopped fresh parsley

2 tablespoons olive oil or canola oil

2 tablespoons lemon juice

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

Preparation:

  1. Cook barley in gently boiling water or broth in covered medium saucepan until tender and water is absorbed (about 45 minutes). Let cool, or rinse with cold water and drain well.
  2. In large serving bowl, combine cooked barley, garbanzo beans, nuts, carrots, and parsley.
  3. In small bowl, combine oil, lemon juice, salt and pepper with whisk. Drizzle over barley mixture and toss to coat well. Cover and chill in refrigerator for a couple of hours before serving if time allows.

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