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.