Grains

You’ve probably heard that eating whole grains can help you lower your cholesterol and cut your risk of heart disease. As with beans and veggies, the high fiber content in grains also helps you maintain a healthy weight. When paired with beans, they make a complete protein and are a nourishing foundation for a limitless number of meals. Serve whole grains alongside sautéed veggies, stir-fries, or curries. Or use them in salads, wraps, and bowls.

You can cook grains either by boiling or steaming, or turn them into a risotto or pilaf. The easiest method is to cook them as you would pasta—at a low boil in a lot of salted water until tender, then drain. This technique is great because no measuring is needed and it keeps the grains separate. The only downside to boiling—and it’s kind of a biggie—is that many of the nutrients in the grains are lost in the cooking water. For this reason, steaming is the preferred method.