16 HEALTHY WHOLE GRAINS
WHOLE GRAINS MAY
- Decrease your cancer risk
- Improve digestion
- Lower bad cholesterol (LDL)
- Lower blood pressure
- Melt fat
- Prevent heart disease
- Reduce inflammation
- High in protein & fiber
- Gluten free
- Sweet, spicy & nutty flavor
- Can use as a hot cereal
- Can be made into flour but don't expect what you make to rise too much unless you include another flour
- Can be slightly sticky
- Raw amaranth prevents the body from absorbing nutrients
- Barley is an unpolished grain with lots of nutrients
- Pearl barley is a mild flavored polished grain that has less nutrients
- Use in soups, stews & cholent for added flavor & will reduce the liquid
- Healthier than white rice
- More flavor than white rice
- Whole wheat kernels that have been cooked, dried & cracked
- There are different kernel sizes from small to coarse
- Easiest grain to prepare
- Gives a nutty flavor & a chewy texture to ground meat dishes, salads & stuffed vegetables
- A type of pasta shaped like tiny beads
- Has a nutty flavor
- Can be eaten as a side dish or sweetened for dessert
- Twice the fiber of wheat
- Rich in fiber, magnesium & vitamins A, C & E
- Requires a 20 - 30 minute soak in room temperature water
- Can be used as a substitute for rice but needs
10-15 minutes extra cooking time - Dried and hulled corn
- Use in stews & casseroles
- Can be ground to eat as grits
- Hulled, crushed & roasted buckwheat
- Make sure to read the cooking directions
- Has a nutty flavor
- Use as a side dish with sauteed vegetables
- Thickens soups Add to bow tie or rotini pasta
- 7 different grains plus sesame
- A great change from rice
- Make sure to read the cooking directions especially about what to do for crisp or soft results
- Use as a side dish with sauteed vegetables
- Has a variety of amino acids
- Good substitute if you can't eat wheat
- Mild flavored grain with chewy texture
- Use as a substitute for rice
- Can also be made into a 'mashed potatoes' consistency
- Good source for B vitamins, calcium, phosphorous & iron
- Can be used as to thicken food mixtures
- Steel cut oats are chewier than Rolled oats
- Quinoa is on this list because most people think it's a grain because it'used like a grain. But it's really a grass.
- Small bead shaped grain with a nutty flavor
- Can be used as a substitute for rice
- Soak briefly before cooking
- Flavor is enhanced if you use Chicken broth or Vegetable broth instead of water
- Make sure to read the cooking directions
- Good in salads after cooked & chilled
- Comes in white or red & each has their own unique flavor
- Use instead of barley for Passover cholent
- High in protein
- Good substitute if you can't eat wheat
- Use it like you
- Small bead shaped grain with a nutty flavor
- Can be used as a substitute for rice
- Make sure to read the cooking directions
- would wheat
- Rich in boron, calcium, copper, magnesium, phosphorous & zinc
- Has more iron than wheat or barley
- Has a sweet & ''malt' taste
- Make sure to read the cooking directions
- Cross between rye & wheat
- Use combined with other cooked grains.
- Sweet nutty flavor
- Crunchy texture which is good for salads & soups
- Requires a 30 minute soak in room temperature water
| AMARANTH |
|---|
| BARLEY |
| BROWN RICE |
| BULGUR |
| COUSCOUS |
| FARRO |
| HOMINY |
| KASHA |
| KASHI |
| MILLET |
| OATS |
| QUINOA |
| SPELT |
| TEFF |
| TRITICALE |
| WHEAT BERRIES |
Copyright © 2009 - 2013 KosherWoman.com
All rights reserved
