
14 Oct Getting to Know: Ancient Whole Grains
By Stephanie Perruzza MS, RD, Contributing Blogger
Although September was National Whole Grain month, you should still enjoy them all-year long. Whole grains are not only delicious, but they allow you to get the nutrients you need to stay healthy and maintain your weight.
Whole Grains: The Whole Truth
Unlike refined grains, whole grains contain all parts of the grain kernel making them a better source of protein, fiber and other important nutrients. Studies have shown eating a diet rich in whole grains helps prevent your risk for chronic diseases such as diabetes and obesity.
5 Ancient Varieties
The USDA’s 2010 Dietary Guidelines suggests making half your daily grains whole. Think outside the brown rice box and add these ancient varieties to your whole grain repertoire.
#1 Quinoa
This gluten free “grain” is actually a seed! Quinoa is high in fiber and one of the few whole grains that’s a complete protein source, containing all your essential amino acids.
Ways to enjoy:
- Add cooked quinoa into your breakfast staples like oatmeal or yogurt parfaits
- Bake into pancakes and waffles for added crunch
- Go meatless and use quinoa as a base for meatballs or burgers
#2 Wheat Berries
These little guys are whole, unprocessed wheat kernels and look similar to brown rice. They contain a rich amount of fiber with about 4 grams per ½ cup cooked!
Ways to enjoy:
- Add to homemade soups, stews or chili
- Serve cold sprinkled on top of salads
- Bake into breads and muffins for added texture
#3 Freekeh
This newly popular grain is harvested when it’s still young and green, then roasted. It’s an excellent source of manganese containing 70% of your recommended daily amount per ½ cup cooked.
Ways to enjoy:
- Use freekeh instead of rice in burritos or stir fry dishes
- Experiment in veggie patties for a breadcrumb consistency
- Cook with veggies and cheese to make stuffed
#4 Farro
Italians have been eating this whole grain for more than 2,000 years! Also referred to as emmer wheat, this grain is a rich source of niacin providing 20% of your recommended daily amount and good source of zinc providing 15% of your recommended daily amount per ½ cup cooked.
Ways to enjoy:
- It’s soft texture works great in homemade soups
- Mix with chopped veggies for an omelet filling
- Add honey and fruit on top for a sweet, tangy snack
#5 Kasha
Kasha, or toasted hulled buckwheat groats, is from a buckwheat plant making it gluten-free. These grains are a rich source of magnesium containing 21% of your recommended daily amount per 1 cup cooked.
Ways to enjoy:
- Mix with warm milk and use as breakfast oatmeal alternative
- Substitute soba noodles in place of regular pasta dishes
- Mix into tuna or chicken salads served in a wrap for a tasty lunch
How to Store
It’s important to store whole grains in a dry, cool place in an airtight container. Whole grains can be stored up to 6 months in a cool pantry or up to 1 year frozen.
SO TELL ME: How you do make half your grains whole?
Kathryn
Posted at 12:08h, 14 OctoberI add cooked quinoa to my smoothies in the morning in lieu of greek yogurt (because I have lactose issues). My smoothies may not be quite a creamy but I feel a little virtuous knowing I eat quinoa every day.