Barley
This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat.
Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures constipation better than laxatives - and that can promote weight loss, too.
Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins.