Bulgar= made from wheat kernals that have been cooked and broken in pieces. Bulgar just needs soaking or a quick boil. The pre-soaking concentrates the nutrients, so it has more fiber than other wheat grains. To cook: bring to a boil, reduce and simmer 12-15 minutes
Quinoa= (Keen-wah) is gluten free and one of the faster cooking grains. It is a complete protein that contains nine essential amino acids. To cook: rinse well, (it has a bitter outer layer), in a medium saucepan, bring to a boil, reduce heat and simmer 15-20 minutes, fluff with fork
Barley= is one of the few grains that contain fiber throughout the entire kernel. Semi and unpearled varieties have the most bran, but pearled (where the outer layer has been removed) is still a good source of fiber. To cook: bring to a boil until tender 20-25 minutes, note: semi or unpearled barley can take 30 to 40 minutes or longer, drain (Woman's Day, February 2013).
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