Check out some ideas for using your Whole Grains!

Mix, Coat, Swap and Top!

Every WIC food has a delicious nutrition role to fill.

Bread, pasta and rice whole grains side by side

Whole grains give your family fiber and important nutrients. Grains like wild rice and quinoa each bring their own flavor and texture to meals, making it easier to enjoy your WIC foods in new ways. There is a lot to explore when trying different whole grains.

Why whole grains?

Whole grains give your family important nutrients like B vitamins, fiber, potassium, magnesium, and iron to support healthy growth and development. They also contain natural plant compounds that help support overall health.

Refined grains have the bran and germ removed during processing, but whole grains keep all parts of the grain. That means more nutrients stay in the food you’re eating.

Types of Whole Grains

  • Barley Barley has a slightly sweet flavor and a chewy texture, making it great for grain salads, soups, and pilafs.
  • Buckwheat* Buckwheat can be used raw or toasted. Toasting brings out a richer flavor and makes it a crunchy topping for salads or bowls.
  • Bulgur (Cracked Wheat) Bulgur has a mild, nutty flavor and cooks fast, making it a convenient whole‑grain option for busy days.
  • Brown Rice* Brown rice has a nutty taste and chewy texture. It takes longer to cook than white rice but provides more fiber and nutrients.
  • Cornmeal (including blue)* Cornmeal adds a sweet, hearty flavor to cornbread, grits, and polenta. Blue cornmeal has deep cultural roots in the American South and some Native communities.
  • Corn Masa Flour* Used in many Latin American dishes, masa flour has a soft texture and slightly tangy flavor—perfect for tortillas and tamales.
  • Millet* Mild and slightly sweet, millet cooks up fluffy like couscous and works in both sweet and savory dishes.
  • Oats* A breakfast favorite, oats are known for their fiber and heart‑healthy benefits. They are naturally gluten‑free, but check labels because some are processed on shared equipment.
  • Quinoa* Technically a seed, quinoa cooks quickly and comes in several colors. It’s a complete protein, making it a great base for bowls, salads, and sides.
  • Wild Rice* Wild rice has a chewy texture and nutty flavor. It stands out in soups, stews, or as a side dish.

 

Gluten‑Free Whole Grains*

Buckwheat, brown rice, cornmeal, corn masa flour, millet, oats (check label), quinoa, and wild rice are naturally gluten‑free. But be sure to check the package label when purchasing.

Five small white bowls arranged in a circle, each filled with a different type of whole grain.

Whole grain tips:

Storage: Store whole grains in airtight containers in a cool, dry place away from heat and sunlight. To keep them fresh even longer, you can freeze whole grains for up to a year.

Rinse: Rinse grains under cold water to remove any dust. Use a fine‑mesh strainer for small grains like quinoa so they don’t wash away.

Soak: Soak some grains, such as brown rice, wild rice, oats, barley, and wheat berries, overnight. This helps them cook faster and improves their texture.

Cook: Each whole grain has its own cooking time and liquid‑to‑grain ratio. Follow the directions on the package for the best results.

Flavor: Boost flavor by cooking grains in reduced‑sodium broth or by adding spices, herbs, or aromatics.

Meal Prep: Cook extra grains to use throughout the week. Store leftovers in the refrigerator for 3–4 days or freeze them for 3–4 months.

Ways to cook with whole grains:

  • Make PB&J mini tacos with whole‑grain bread. Perfect for breakfast, lunch, or snack time, and a cute way to sneak in some delicious berries or other fruit.
  • Transform whole‑grain lasagna into a cozy soup. Just add broth, veggies, and seasonings for a delicious twist.
  • Use oats and whole‑wheat flour to make a nutritious twist on classic pancakes.
  • Switch up breakfast by using bulgur or brown rice in place of oats for a warm porridge.
  • Add cooked quinoa, sorghum, or wild rice to salads along with fresh fruits and veggies for extra texture, color, and nutrition.
  • Make casseroles more exciting by using whole‑grain tortillas filled with corn, beans, and a little cheese for a warm, comforting dish.
  • Make “walking tacos” with whole‑grain corn chips for a fun, easy meal, and let kids top theirs with their favorite veggies.
  • Mix granola or cooked quinoa and oats, then layer with fresh fruit for a hearty breakfast parfait.
  • Combine whole‑grain pasta with cherry tomatoes, cucumber, and any other veggies you have on hand for a fresh, easy pasta salad.

A plate of spaghetti mixed with colorful vegetables including red peppers, green beans, peas, and carrots.

Information adapted from the U.S. Department of Agriculture’s WIC Program resources.