“Whole grains contain all the essential parts and nutrients of the entire grain seed in their original proportions. If the grain is processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver the same rich balance of nutrients that are found in the original grain seed.” Or 100% of the original kernel—all of the bran, germ, and endosperm—must be present to qualify as a whole grain. See The Whole Grain Council
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Amaranth
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Barley
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Buckwheat
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Corn, including whole cornmeal and popcorn
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Millet
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Oats, including oatmeal
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Quinoa
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Rice, both brown rice and colored rice
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Rye
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Sorghum (also called milo)
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Teff
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Triticale
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Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheat berries
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Wild rice.”
See my recipes for the basics: brown rice, bulgur, polenta, and explore all possibilities.