Whole grains have become a hot nutrition topic with the new MyPyramid recommendation that half of the servings of grains you eat should be whole grains. Among the health benefits of eating whole grains are a reduced risk of heart disease, diabetes and obesity.

It is becoming easier to recognize whole grain foods with the whole grain stamp that appears on some packaging. If the stamp says �% Whole Grain,” it is a whole grain food. If a package does not have the whole grain stamp on it, it takes a little more detective work to determine what you are getting. Which of the following breads do you think are 100 percent whole grain:

• Wheat bread

• Rye bread

• 12-grain bread

• Multigrain bread

• Oatmeal bread

• Whole wheat bread

Are you surprised that only whole wheat bread is 100 percent whole grain? Words such as “multigrain”, “seven grain” and “contains whole grain” do not mean that you are getting a full serving of whole grains in a slice of that bread. If the first word in the ingredient listing on the food label is not “whole” it is not 100 percent whole grain. White bread may contain caramel coloring so that it looks like whole wheat bread. If you see “enriched wheat flour” listed, that means white flour, not whole wheat flour.

Besides eating a slice of whole grain bread, you also can get a serving of whole grains by eating 1/2 cup of any of these cooked grains: oatmeal, corn, whole wheat spaghetti, brown rice, wild rice, barley, buckwheat or bulgur wheat.

Not sure what bulgur wheat is or how to use it? Bulgur is whole wheat kernels that have been parboiled, dried and ground into small pieces.

It cooks quickly and can be used in place of rice in soups, casseroles and pilafs. Bulgur is a good substitute for brown rice because it is lower in calories and higher in fiber. It also works well in chili, stuffings and breads.

The recipe for Bulgur Pilaf was taste-tested by adults and children in a recent cooking program at Cornell Cooperative Extension and received rave reviews from everyone. Adding cooked chicken or turkey can turn it into an easy one-dish meal.

Visit www.cce.cornell.edu/ cayuga for more nutrition information and easy recipes.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.

Bulgur Pilaf

Makes 3 1/2 cups

2 tablespoons oil

1 cup chopped carrot

1 cup chopped onion

2 cloves garlic, minced

1 cup bulgur

2 1/2 cups reduced sodium chicken broth

1/2 cup dried cranberries

1/4 cup sliced almonds

Heat oil in large saucepan over medium high heat. Add carrot, onion and garlic. Cook, stirring constantly for 2-3 minutes. Stir in bulgur and cook for 2-3 minutes. Add chicken broth and heat to boiling. Reduce heat, cover pan and simmer for 15 minutes. Remove from heat and let stand (covered) for 5 minutes before serving.