Whole Grains at Home

(originally posted 7/14/2013. libbysfitnutrition.com)
The Whole grains council lists The benefits of whole grains most documented by repeated studies include:

• stroke risk reduced 30-36%
• type 2 diabetes risk reduced 21-30%
• heart disease risk reduced 25-28%
• better weight maintenance

Other benefits indicated by recent studies include:

• reduced risk of asthma
• healthier carotid arteries
• reduction of inflammatory disease risk
• lower risk of colorectal cancer
• healthier blood pressure levels
• less gum disease and tooth loss

(http://wholegrainscouncil.org)

The grains that are considered whole are:

Amaranth, Barley, Farro, Kamut, Buckwheat, Millet, Oats, Bulgur, Corn, Quinoa, Rice (black, brown, red, wild), Triticate, Wheat, Rye, Sorghum, Spelt, Teff, and Montina.

How many do you eat on a regular basis? 
It is easy to incorporate whole grains into your diet. The American Dietetic Association recommends making at least half of your gains whole. Let’s get started with some ways to incorporate them!

* Substitute half of your white flour for whole wheat flour when baking (you can find whole wheat pastry flour for pastry items).

* Mix uncooked rolled oats into bread recipes, and ground meat recipes like meatballs, meatloaf, and burgers.

* Add uncooked oats and other whole grain flakes to yogurt instead of high-Calorie granola.

* Try whole grain salads like tabbouleh, rissotos, pilafs, or your favorite dishes with different grains such as barley, brown rice, bulgur, millet, quinoa, or sorghum.

* Next time you are at the store try bread with “100% whole” listed with the first ingredient. Look for the whole grain stamp ion the package.

* Try whole grain cereals like puffed kamut (a cold cereal), Millet, buckwheat, or spelt. These are often found in the organic section of the store.

* Look on websites such as the wholegrainscouncil.org for yummy recipes with whole grains!

Getting the family to accept new foods…

• Try, try again: it can take a child 11 or more times of trying a new food before it is accepted.
• Mix in whole grains gradually: Try half white pasta or rice and half whole grain, gradually increase the ratio of whole grains as the family accepts the new flavor and texture until you are using all whole grain pasta and rice.
• Try a dish when eating out, where the chef knows how to properly prepare the grain; this can give you a better first impression of the flavor and texture and help you decide how you would like to prepare it, yourself.

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An easy recipe to try:
Kamut porridge and chopped dates
from: http://foodandspice.blogspot.com/2007/10/staple-corner-kamut-porridge-and.html
1 cup rolled kamut flakes
2 cups water
1/8 teaspoon sea salt
dash of vanilla
1 cup dates, pitted and chopped 

Soak kamut flakes in water overnight in a small saucepan. In the morning, stir in the salt and bring to a slow boil over medium-high heat. Reduce the heat to medium-low and continue to cook, stirring frequently, for about 10 minutes or until most of the water is absorbed.

Stir in the vanilla and chopped dates. As always, whole grains should always be eaten with good dairy products to provide the catalyst for mineral absorption, so serve with a pat of butter or a dollop of cream, and a little brown sugar or maple syrup if desired. Serves two.