Whole Grains

Whole Grains

One of the recommendations in the 2010 Dietary Guidelines is to “consume at least half of all grains as whole grains. Increase whole-grain intake by replacing refined grains with whole grains.” When grains grow in the field, they have three edible parts: the outer bran layers, rich in fiber and B vitamins; the germ full of antioxidants; and the starchy endosperm. If the bran and germ are removed, the grain is said to be refined.
I have done a couple of whole grain presentations in the past week and one activity I use is asking participants to identify whole grains. Some of them are easy to identify – popcorn, oatmeal, brown rice and whole wheat pasta. Some of them are not, but can be purchased in most grocery stores.
Give the following a try, they are often easy to prepare, tasty and nutritious.

• Quinoa Rice is an edible seed. Since it is cooked and eaten like a whole grain, it is commonly referred to as a grain. It can be substituted for couscous or rice.

• Wheat berries are the whole grain form of wheat – the whole complete grain before it undergoes processing. It can be added to salads and baked in bread.

• Buckwheat grouts are hulled seeds of the buckwheat plant. It can be steam cooked like rice and added to salads and side dishes.

• Millet is an ancient grain. It is cooked like oatmeal. This makes a nice side dish with meat.