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Welcome. This blog site, healthy eating and food safety, has been discontinued as of June 23, 2017. I look forward to your comments and feedback regarding use of this tool to disseminate educational information.

Thursday, January 31, 2013

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.

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