Whole grains are a nutrition powerhouse. But, for many people, once they venture away from white rice and squishy, refined white bread, they don't get too adventurous with their whole grains. Last week, I told you about quinoa, now let's check out barley.

Like most whole grains, barley is low in fat but high in fiber, antioxidants and phytochemicals. Barley is also packed with vitamins and minerals, such as niacin, thiamine, iron and magnesium.

Barley is a natural addition to many broth-based soups, but there's a lot more you can do with this versatile grain. Here are some ideas:

• Cook barley flakes instead of oatmeal.
• Stuff mushroom caps with cooked barley and a variety of finely-diced and cooked vegetables (bell pepper, zucchini and garlic, for example).
• Add sauteed onions and celery to cooked barley for a delicious side dish (try cooking the barley in chicken or vegetable stock for added flavor).