There's something to be said for whole-grain foods. With their exceptional fiber, mineral, and vitamin content, whole grains outperform their white flour, rice, and pasta counterparts. Best of all, with practice and familiarity, whole grains are easy to incorporate into a weekly meal plan. The health rewards are significant.

One popular approach is to cook large batches of whole-grain dishes once per month and then freeze them in 1- or 1/2-cup portions. Cooked grains store well for up to three months without losing flavor, provided they are tightly sealed.

When you're ready to enjoy one of the frozen portions, defrost it in the refrigerator and enjoy it cold on top of salads, or heat and use for a side dish.

The Whole-Grain Guide (at the top-right corner of this page) offers a few ideas about which whole grains to purchase at the grocery store and easy-to-use cooking instructions.