(HealthDay News) -- Most pantries stock some type of grain. But the Academy of Nutrition and Dietetics says you don't always have to settle for the same old fare.

The academy offers this look at some of the less popular grains:

• Quinoa, which is rich in protein, magnesium and iron. It makes a great substitute for rice, or an addition to soups, salads and casseroles.
• Buckwheat, which is easy to prepare and is similar to rice.
• Millet, which cooks quickly and has a mild flavor. It can be ground into flour and used for bread, or in pilaf or casseroles.
• Bulgur, which is chewy and soft, can be used in tabouli and similar recipes. It makes a healthy addition to bread dough.
• Spelt, which has a nutty flavor, is easy to digest and is rich in protein. You can bake with spelt flour in place of flour from wheat.