Whole-grained oats are rich in vitamin E, some B vitamins, calcium, iron, and protein. Pozole is whole corn treated with lime, which partially cooks the kernels. When ground, it's called masa harina . Pozole is a low-calorie carbohydrate that's high in protein, iron, zinc, and magnesium. It regularly features in Mexican and Southwestern dishes.
Whole grains are great in stews and soups.
Like its leafy green relation, quinoa is a nutritional heavyweight. It's high in protein , iron, and calcium and has a sweet taste and slightly translucent appearance when cooked. To increase its nutritional value, select brown varieties of your usual favorites. Combine cooked brown rice to savory pancake batter for a unique side to bean and vegetable casseroles. Wheat berries are wheat kernels that haven't been milled, polished, or heat treated.