What do we want? Whole grains. When do we want 'em? Now. It's Whole Grains Month, after all. But how are we supposed to eat the 48 grams per day recommended by the Whole Grains Council when these grainy goodies can take up to an hour to cook?

Seeds of Change and Kashi have an answer: Vegan, precooked, preservative-free pilafs that cook in 2 minutes (microwave or stove top) and serve 2 generously.

Seeds of Change's Tigris, ($3.49, 240 grams) as in Tigris and Euphrates, is an organic blend of brown rice, barley, rye, bulgur, red winter wheat, quinoa and wild rice. The earthy flavors get a gentle boost from tamari, sea salt, cane sugar, onion, pepper, garlic and parsley.

A 1-cup serving contains 260 calories, 4 fat grams, 220 milligrams sodium and 5 grams fiber, along with 48 grams of whole grains and 20 percent of your daily iron. The drawback: Tigris is a slightly mushy melange.

Kashi's 7-Whole Grain Pilaf ($2.49, 241 grams) comprises oats, brown rice, rye, red winter wheat, triticale (a rye-wheat hybrid), buckwheat and barley. With just a few sesame seeds for seasoning, the nutty grains take center stage. They cook up al dente and have pleasing chew.

One serving contains 220 calories, 4 fat grams, no sodium, 7 grams fiber, only half the iron of Seeds of Change but an impressive 63 grams of whole grains. Mexican and Moroccan blends add flavor as well as sodium (400 grams per serving).

Both Kashi and Seeds of Change provide all your whole grain needs in one serving, and await at natural food stores and some supermarkets.

Ellen Kanner writes biweekly about vegetarian concerns.

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