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Bulgur
This Middle Eastern grain contains the anti-inflammatory antioxidant betaine and is full of fiber and low in calories, at 76 calories per 1/2 cup cooked.
See alsoBulgur Waldorf Salad.
Farro
Farro is full of zinc, iron, fiber and the B vitamins that help your body make energy; it packs a protein punch, too.
See alsoTurkey & Farro Zucchini Boats.
Whole-Wheat Bread
Bread has gotten a bad rap, but if you’re eating whole wheat and passing on the preservative-laden packaged stuff, you’ve got a 17% longer lease on life, a 2015 BMC Medicine article shows. Look for varieties labeled 100% whole wheat – or buy 100% whole-wheat flour and bake your own! Other varieties of whole wheat eaten in the region are spelt and kamut.
See alsoGuide to Whole Grains.