Despite fad diets that encourage you to cut out carbs, current research continues to support the idea that complex carbohydrates are an essential part of a healthy diet. In this post, we will focus on whole grains, which provide lasting energy, vitamins & minerals, and fiber to keep you feeling full. If you are tired of whole wheat bread and brown rice, keep reading to learn about other healthy and delicious whole grains.
Barley comes in several forms, but choose hulled barley to ensure you eat the whole grain with the most nutrients. It is loaded with fiber and is a very good source of selenium. Scotch barley and pearled barley are more refined forms of the grain and contain fewer nutrients.
Barley has a chewy texture, and it can take the place of your morning oatmeal. Use hulled barley in place of Arborio rice for a whole grain risotto, or add it to soups and stews for texture and extra fiber.
Buckwheat:
Much like amaranth, buckwheat is the fruit of a plant. Treated as a grain for culinary purposes, it can be found in the form of buckwheat groats, or as flour. Buckwheat is an excellent source of magnesium and a good source of fiber.
When the groat is roasted, it is called kasha and can be eaten as porridge. You can incorporate buckwheat flour into baked goods, and use it to make pancakes and crepes. Japanese Soba noodles are also made with buckwheat.
Millet:
Yes, millet can be found in bird feed, but that doesn’t mean you can’t benefit from eating it too. Colors vary, but much of the millet available for cooking is a small, round, yellow grain. There are 3 grams of protein per half cup, and millet is a good source of the B vitamin niacin.
The final texture of millet depends on the cooking process. If left undisturbed during cooking, it will turn light and fluffy still maintaining the texture of grains; if stirred, it will become creamy like mashed potatoes. Serve millet with beans for a protein-rich dinner, or mix it with raisins and honey for a whole grain breakfast.
Quinoa:
Quinoa is also a seed and can be found in a variety of colors, but tan and red quinoa are most commonly available. Unlike other grains, quinoa contains all nine essential amino acids making it an ideal part of a meatless meal.
Quinoa cooks to a fluffy consistency with a seed-like crunch, and a nutty flavor. It makes a good substitute for rice, and pairs nicely with sautéed greens. With cinnamon, honey, and milk it becomes a filling breakfast. Cooked quinoa can also be incorporated into vegetarian, grain-based burgers.
Wheat berries:
The wheat berry contains the bran, germ, and endosperm of the wheat kernel. This means that, unlike refined flours, it retains many nutrients such as fiber, protein, and iron.
Once cooled after cooking, wheat berries can be turned into delicious cold grain salads. Toss them with shredded vegetables such as carrot, cucumber, and summer squash. Dress the salad with lemon juice, a sprinkle of smoked paprika or cumin, and a pinch of sea salt.
Many of these grains are becoming more readily available in grocery stores, but health food stores, international markets, and the Internet are other good sources. For the most affordable options, seek out the bulk bins in the health food section, or find an international market in your area that specializes in Indian or Asian foods.
Much like amaranth, buckwheat is the fruit of a plant. Treated as a grain for culinary purposes, it can be found in the form of buckwheat groats, or as flour. Buckwheat is an excellent source of magnesium and a good source of fiber.
When the groat is roasted, it is called kasha and can be eaten as porridge. You can incorporate buckwheat flour into baked goods, and use it to make pancakes and crepes. Japanese Soba noodles are also made with buckwheat.
Millet:
Yes, millet can be found in bird feed, but that doesn’t mean you can’t benefit from eating it too. Colors vary, but much of the millet available for cooking is a small, round, yellow grain. There are 3 grams of protein per half cup, and millet is a good source of the B vitamin niacin.
The final texture of millet depends on the cooking process. If left undisturbed during cooking, it will turn light and fluffy still maintaining the texture of grains; if stirred, it will become creamy like mashed potatoes. Serve millet with beans for a protein-rich dinner, or mix it with raisins and honey for a whole grain breakfast.
Quinoa:
Quinoa is also a seed and can be found in a variety of colors, but tan and red quinoa are most commonly available. Unlike other grains, quinoa contains all nine essential amino acids making it an ideal part of a meatless meal.
Quinoa cooks to a fluffy consistency with a seed-like crunch, and a nutty flavor. It makes a good substitute for rice, and pairs nicely with sautéed greens. With cinnamon, honey, and milk it becomes a filling breakfast. Cooked quinoa can also be incorporated into vegetarian, grain-based burgers.
Wheat berries:
The wheat berry contains the bran, germ, and endosperm of the wheat kernel. This means that, unlike refined flours, it retains many nutrients such as fiber, protein, and iron.
Once cooled after cooking, wheat berries can be turned into delicious cold grain salads. Toss them with shredded vegetables such as carrot, cucumber, and summer squash. Dress the salad with lemon juice, a sprinkle of smoked paprika or cumin, and a pinch of sea salt.
Many of these grains are becoming more readily available in grocery stores, but health food stores, international markets, and the Internet are other good sources. For the most affordable options, seek out the bulk bins in the health food section, or find an international market in your area that specializes in Indian or Asian foods.
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