Whole grains are high in fiber, vitamins & minerals.  They are low in fat & provide a good source of protein.  Rotate your grains to reap the benefits of each.  Some cooking directions recommend rinsing and straining your grains first to remove any foreign debris (small pebbles). Broth can be substituted for water for a more flavourful sidedish. Cooking times may vary slightly.

Brown Rice:  1 cup grain/2.5 cups water.  Cooking time 50-55 mins.  1 cup cooked provides 4.5 gm protein & 86 mg of magnesium

Quinoa:  1 cup grain/2 cups water. Cooking time 15-20 mins.  8 gm protein & 118 mg of magnesium per 1 cup cooked.

Millet: 1 cup grain/2 cups  water (for light & fluffy) 3 cups for moist. Cooking time 20-25 mins. 6 gm of protein & 76 gm of magnesium per cup of cooked.

Amaranth: 1 cup grain/2 cups water.  Cooking time 20-25 mins.  9 gm of protein & 160 mg of magnesium per cup of cooked.

Buckwheat: 1 cup grain/2 cups water.  Cooking time 15-20 mins.  6 gm of protein, 86 mg of magnesium per 1 cup cooked.