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Small Steps
A journey of a thousand miles begins with
a single step.
Lao-tzu
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Whole grains. I know I'm supposed to get them in when I can, but what's enough, are there other options (I'm sure there are) and how do I fix them? I had questions and so I started looking and am going to try one whole grain this week that I've never tried before.
First of all whole grains contain the entire grain kernel -- the bran, germ, and endosperm. All the good stuff is kept in.
Some options:- Amaranth
- Barley
- Brown rice
- Buckwheat
- Bulgur (cracked wheat)
- Corn
- Millet
- Oats
- Popcorn
- Quinoa
- Rye
- Sorghum
- Triticale
- Wheat (whole-wheat bread, pasta or crackers)
- Wild rice
How much? According to the USDA at least half of all the grains we eat should be whole grains. To find out how much is recommended for you, go to MyPyramid.gov and look for your age and gender specific recommendation. And since we don't always eat the basic grain, MyPyramid.gov has a table that gives the grain equivalent for various foods. Go to www.mypyramid.gov/pyramid/grains_counts_table.html
How to fix grains? So far I found that I can fix barley and quinoa just like I do rice. I have put butternut squash and apples in my barley and I love a quinoa/beet salad. There are some great recipes and ideas available at the sites below:
Can you try one new grain this week?
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| | Grain of the Month Calendar from The Whole Grains Council, provides history, health benefits, cooking tips and recipes for 12 whole grains.
More information on the gluten-free diet from the Gluten Intolerance Group of North America.
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Shoot for the moon. Even if you miss, you'll land amongst the stars.
Les Brown
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