Try going with the grain!

Whole grains and legumes are powerhouses when it comes to building plant-strong, nutrient-dense meals. Trying to eat more whole grains? Keep trying! 
Whole grains are good for you. They provide a healthy boost of vitamins, minerals, fiber, antioxidants, and phytonutrients. In addition, they are also rich in carbohydrates, the body’s main fuel supply. In fact, the current USDA Dietary Guidelines recommend that we consume grains daily, and that we make half of the grains eaten whole grains.
If you would like to enjoy delicious whole grains at home as a side dish, here are some guidelines for cooking them from scratch. Cooking most grains is very similar to cooking rice. First, you put the dry grain in a pan with water or broth; bring it to a boil, then simmer until the liquid is absorbed. Pasta is generally cooked in a larger amount of water; the excess is drained away after cooking. Do not be intimidated!
Whole grains are filling and nutritious, but they have a reputation for making you wait. Here is the key to handling these kitchen divas: know the cooking times. There are quick-cooking grains (under 10 minutes), medium-cooking grains (10–40 minutes) and long-cooking grains (over 40 minutes). Count on quick-cooking grains for fast-and-easy dishes.
Grains can vary in cooking time depending on the age of the grain, the variety, and the pans you are using to cook. When you decide they are tender and tasty, they are done. If the grain is not as tender as you like when “time is up,” just add more water and continue cooking. On the other hand, if the grains seem tender before the liquid is all absorbed, simply drain the excess.
If you want to cook grains more quickly, let them sit in the allotted amount of water for a few hours before cooking. Just before a meal, add extra water if necessary, then cook. You will find that cooking time is much shorter with a little pre-soaking.
Save long-cooking grains for leisurely meals. Another shortcut is to cook whole grains in big batches and store in the fridge or freezer, so they are ready when you need them. Grains keep up to four days in your fridge and take just minutes to warm up with a little added water or broth. You can also use the leftovers for cold grain salads (just toss with chopped veggies, dressing, and anything else that you like), or toss a few handfuls into some soup. 
There are a number of products to help you get whole grains on the table quickly. At the grocery store, look for fully cooked frozen whole grains in the freezer aisle. In the grain aisle, you can find parboiled brown rice. With 90-second grains, they have been pre-cooked so you only need to cook them briefly or simply warm them through in the microwave. These ready-to-eat classics will not disappoint in recipes. Granola bars and popcorn also make quick snacks, while whole-grain crackers with cheese or fruit can be an easy snack.
Try one of these quick-cooking whole grains: 
Bulgur: Bring 1 cup bulgur and 1 ½ cups water or broth to a boil. Reduce heat to low; simmer, covered, until tender and most of the liquid has been absorbed, 12-15 minutes. Makes 2 ½ -3 cups. Per ½ -cup serving: 76 calories; 17 g carbohydrate; 4 g fiber; 3 g protein. Bulgur works well in warm sides and pilafs, or chilled salads, like tabbouleh.
Couscous (Whole-wheat): Bring 1 ¾ cups water or broth to a boil; stir in 1 cup couscous. Remove from heat and let stand, covered, for 5 minutes. Fluff it with a fork. Makes 3-3 ½ cups. Per ½ -cup serving: 88 calories; 18 g carbohydrate; 1 g fiber; 3 g protein. Couscous is wonderful in salads, soups and stews, stuffing, and as a fish coating.
Polenta (Cornmeal): Bring 4 ⅓ cups cold water and 1 teaspoon salt to a boil. Slowly whisk in 1 cup cornmeal until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10-20 minutes. Makes 4-4 ⅓ cups. Per ½ -cup serving: 73 calories; 16 g carbohydrate; 2 g fiber; 2 g protein. Top polenta with cooked veggies, stew, meats, fish, pasta sauce, pizza toppings, or sautéed greens. 
Quinoa: Rinse 1 cup quinoa in several changes of cold water. Bring quinoa and 2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 15-20 minutes. Fluff with a fork. Makes 3 cups. Per ½ -cup serving: 111 calories; 20 g carbohydrate; 3 g fiber; 4 g protein. Quinoa is a great substitute for rice in most stir-fries, curries, pilafs, and side dishes, as this versatile grain can take on any number of flavors. 
Old-Fashioned Oats: Bring 2 cups of water to a boil, and add 1 cup oats. Reduce heat to medium-low and simmer for 10 minutes or until tender and most of the liquid has been absorbed. Makes 2 cups. Per ½ -cup serving: 83 calories; 14 g carbohydrate; 2 g fiber; 3 g protein. Use leftover oatmeal in bars, cookies, muffins, bread, pancakes, or smoothies.
One of the best things about whole grains is that there are so many wonderful kinds and many are interchangeable, which makes it easy to mix things up with different varieties, plus put a new spin on recipes you love. With a little bit of creativity, you can get many of these great grains on the table in half the time it takes to bake potatoes.
 (Source: foodandhealth.com, nutritionix.com, wholegrainscouncil.org)