WHOLE GRAINS EXPLAINED
WHAT ARE WHOLE GRAINS?
- A whole grain is a cereal grain that contains the germ endosperm & bran
- They are different than refined grains, which retain only the endosperm
- Consumption of whole grains has been linked with a decrease in cardiovascular disease,
cancer & death - Regular whole-grain consumption lowers LDL and triglyceride levels, which contribute
AMARANTH
- This minute & slightly sticky grain is a good source of fiber & generally nutrient rich, with a
high concentration of lysine, an essential amino acid - The seeds are even smaller than quinoa & it’s easy to overcook & turn to mush
BARLEY
- Hulled barley is a nutritious addition to stews & soups
- Barley has been shown to be effective in lowering cholesterol, especially in men often in as
little as five weeks - It's used as a binder in most cholent recipes
- Barley is an ingredient in beer
BROWN RICE
- Brown rice is whole grain rice with the outer hull removed
- It has a mild, nutty flavor & is chewier & more nutritious than white rice
BULGAR WHEAT
- Bulgur wheat is incredibly high in heart-healthy fiber
- This cracked, steamed wheat kernel can be simply soacked to rehydrate
- Fine-grain bulgur cooks in just 5 minutes flat
- Bulgur works great in pilafs & salad
- You can use it instead of rice in a salad or pilaf recipe or to make Tabouli
COUSCOUS
- Couscous is a large shape, like barley, but rounder
- Israeli couscous is characterized by a bit of a nutty, savory flavor & a chewy texture
- Since Israeli couscous is made from semolina flour, it is not technically a whole grain
- So keep a look out for whole grain couscous, which is made from 100% whole wheat flour
& is toasted
FARRO
- Farro is an ancient grain which has long been part of traditional Italian meals
- It looks like barley, it tastes like barley, it cooks like barley, but it's not barley
FREEKEH
- Freekeh is young green wheat that has been toasted & cracked
- It's a healthy whole grain food, much like bulgur wheat & other whole grains\
- The incredibly high fiber content of freekeh has been credited with weight loss
- Freekeh is part of the ancient grain food & health trend that includes quinoa, amarinth & teff that is very popular with vegetarians & vegans
GROATS
- Groats have a great chewy texture
- They are extremely high in fiber & also high in zinc (great for cold season), bioavailable iron, selenium & vitamin E, among other nutrients
- If your grocer doesn’t carry them, they’re easy to find online, at Amazon & other sites
KANIWA
- Kaniwa is actually a seed not a grain, so it's gluten-free
- Dry kaniwa looks very much like a small, auburn brown quinoa
- The grains are tiny & look a little bit like teff
- Cooked, it resembles tiny grains of quinoa
MILLET
- Millet is a mild & very digestible grain
- It has a good balance of essential amino acids
- It works well with sauateed vegetables & beans & can be used to make risotto
- Millet is a whole grain that can be used like rice in vegetarian, vegan & gluten-free dishes
- It is also used as a birdseed
QUINOA
- This protein-packed gluten-free super grain is a perfect substitute for your typical bowl
of oatmeal - Quinoa cooks much quicker than other whole grain foods
- It has a chewy, mildly nutty flavor similar to pasta which makes it perfect for soaking up
stir-fry sauces or salad dressings - It's incredibly high in protein with 18 grams per cup, cooked
- Perfect for use for vegetarians & vegans
STEEL CUT OATS
- Steel Cut Oats are 100% whole grain oats
- They are steel cut instead of being rolled
- They offer you a heartier texture & a rich, nutty taste
- They are generally used for an 'oatmeal' breakfast food
- Some companies make them sodium free
- Health benefits include
1. Oat products like steel cut oats are rich in dietary fiber
2. A 1/4 C serving containing 2 grams of soluble fiber provides 15% of the U.S. Department
of Agriculture's recommended daily allowance of fiber for healthy adults adhering to a
2,000-calorie diet
- Additional health benefits
1. A Nurses' Health Study that followed nearly 70,000 women for 10 years
2. Confirmed that consuming more oats decreased coronary heart disease risk
3. Part of this decrease may be due to the ability of the soluble fiber in oats to inhibit the absorption of cholesterol and lower LDL, or bad, cholesterol blood levels
TEFF
- Teff is a traditional Ethiopian grain
1. It's like amaranth
2. Is very similar in look to quinoa, but much tinier in size
3. It's known as the smallest grain in the world
4. It has a sweet & malt flavor - Like quinoa, teff is also gluten-free & packed with protein.
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NOT REALLY A WHOLE GRAIN
BUCKWHEAT OR BUCKWHEAT GROATS
- Technically, buckwheat isn’t a grain but it's used much like other whole grains
- It's a healthy high-proten gluten-free seed
- The groats are simply the hulled kernels
- They are often sold toasted (Kasha)
- It is a gluten-free grain, making it a perfect choice for those who have celiac disease or
any kind of gluten sensitivity - Buckwheat is often used to make gluten-free beer
- Japanese soba noodles are made from buckwheat flour
- Health benefits include
1. Strengthening capillary walls
2. Relieving some symptoms of Type 2 Diabetes & high blood pressure
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How To Cook Healthy Grains | Kitchen Directory
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