Grains are a delicious source of carbohydrates and protein, and there are many wonderful choices besides the typical wheat, corn, and white rice. Though less familiar, millet, quinoa, and basmati rice offer a wide range of flavors. In a hearty salad, try nutty brown rice, which provides plenty of fiber and iron; for a side dish, prepare quinoa, a mild, light grain containing all eight essential amino acids; or, as the foundation of a richly flavored pilaf, use delicate millet, complemented by aromatic saffron.

Incorporating grains into your diet is easier if you try new varieties; an array of grains offer appetizing alternatives to white rice. Here, gentle millet acquires the bolder flavors of lemon and saffron and is served as an accompaniment to grilled shrimp.

The Menu
Lemon-Saffron Millet Pilaf
Polenta Wedges
Wheat Berries with Vegetables
Wild and Brown Rice Salad
Quinoa-Spinach Bake