If you're looking to improve what you're eating in the New Year—or literally any other time—whole grains should be at the top of your grocery list. The case for piling shopping carts high with farro, quinoa, and other unprocessed grains is simple: These are some of the most wholesome and wholly delicious things you can eat, period. But how exactly do you turn a bag of buckwheat into dinner? And what even is millet, anyways? Chef Josh McFadden is here to help.

The executive chef-owner of Ava Gene's in Portland, Oregon and author of the pioneering vegetable cookbook Six Seasons is back with a new cookbook, Grains for Every Season. Each chapter has cooking techniques and nutritional breakdowns that unlock the mysteries of the whole grain pantry, from barley to wheat berries. But the fact that they're great for you is secondary to how good they taste: "For me, whole grain excitement is about flavor first,” says McFadden. “Whole grains are so diverse in flavor and texture and there are so many more heritage varieties popping up from smaller farmers at grocery stores and farmers markets.”

If your current cooking repertoire starts and ends at white rice, swapping in different grains might feel a bit overwhelming. But in reality, it’s no big deal. The benefit—truly delicious carbs that just so happen to be great for you—outweighs the minor learning curve. And you don’t have to demystify the back of that Bob’s Red Mill bag alone: McFadden talked to GQ to make the case for cooking with whole grains and share some favorite cooking strategies.

Whole grains are incredibly good for you.

Unlike refined grains like white rice and white flour, whole grains still have the bran, endosperm, and germ attached. These parts of the grain are nutritional powerhouses loaded with everything the seeds (and also we) need to thrive, like fiber, antioxidants, minerals, and good-for-you fats. The nutritional difference between refined grains and whole grains is significant: Brown rice has almost twice as much of every important nutrient as white rice. Barley is loaded with fiber but especially beta-glucan, which has been found to stabilize blood sugar and lower risk of heart disease. Some pseudo grains like buckwheat and quinoa are gluten-free. (These are not technically grains in the botanical sense but treated like grains in the kitchen, much like how a cucumber is technically a fruit.) These whole grains can be good options for those with gluten-sensitivities—but they’re delicious enough for everyone to enjoy.

They're better for the planet, too.

Planting diversified heirloom crops like buckwheat and millet is hugely beneficial for soil health, delivering important nutrients back into the earth and protecting against soil erosion. Ancient grains like millet and teff need less water to grow. Using the whole grain also allows crops to feed more people. According to the Whole Grains council, one bushel of wheat yields a whopping 60 loaves of whole wheat bread but only 24 loaves of white bread. And by eating them, you can support a growing network of producers who are caring for the land. As McFadden puts it, “these passionate farmers are making planting choices with a lot more in mind than just the price of wheat on the Chicago Board of Trade exchange this season.”

They’re easy to cook.

Cooking perfect fluffy white rice requires specific ratios and timers. But most whole grains are best simply cooked like pasta: Throw them into a boiling pot of salted water and simmer until done. Like dried beans, soaking whole grains overnight before you put them on the stove can cut down their cooking time and make them easier to digest, but it’s not a requirement. The same goes for toasting the grains prior to simmering, adding aromatics like ginger and garlic, or swapping in another cooking liquid like chicken stock or coconut milk. Riffing like this can broaden your range of flavor, but it’s all optional.

It's the perfect base to toss together lunch. 

With a container of cooked whole grains in the fridge, a good meal is never far away. McFadden uses cooked barley or quinoa to anchor a satisfying grain salad along with any vegetables that happen to be hanging out in the crisper. Maybe add an egg or some leftover chicken and you've saved the $16 that would have gone to Sweetgreen.  

But don't stop there: he also adds bulgur to ground meat to give tender meatballs a little extra heft, and uses every grain in the pantry to bulk up soups. Virtually any whole grain can be spinned into a satisfying stir-fry, and they all win big points for versatility too. Of course, whole grains also provide a ready-made side for your favorite protein, whether you’re craving crispy chicken thighs or tender baked salmon. “Buckwheat was probably my runaway love story from the book,” says McFadden. “I had loved it in buckwheat pancakes but I'm obsessed with its textures now, whether I’m adding dried kasha to a muesli or on top of a tartare.”

The big takeaway here: You’ll never regret cooking some extra grains on Sunday to keep on hand and repurpose throughout the week.

Whole grains can amp up the nutritional benefits of dessert, too.

We’re not saying that using whole wheat flour magically erases sugar and butter from a recipe, but flours made from whole grains provide a nutritional boost (plus deliciously nutty flavor). McFadden presses whole buckwheat groats into pie crust, mixes barley flour into extra-chewy peanut butter cookies, and pairs millet with roast butternut squash for a quickbread that’s moist in all the right ways. Not feeling the pastry chef fantasy? Mix rolled oats with buckwheat flour, sugar, and butter for a minimalist (read: super simple) apple crumble topping guaranteed to impress dinner party guests.

Read MoreWhy You Should be Eating More “Slow” Carbs 

Not all carbs are created equal: Get to know the glycemic index.  

By Andrew Zaleski

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