You've heard that you should be eating whole grains, but how do you know the difference between a whole grain and a refined grain? You probably don't want to eat brown rice with every meal, but you certainly do want to eat healthfully. There are many whole grains that are easy to prepare, delicious to eat (like whole grain cereals and muffins) and will expand your whole grain repertoire in a flash.
Quinoa
Quinoa (pronounced "keen nwah") is a grain that was regarded as sacred by the Incan Indians centuries ago. Healthful-minded people appreciate it because it has a high protein and calcium content. It also has a sweet, nutty flavor and comes in a variety of colors, making it an attractive and tasty side dish or base for curries. It is easy and quick to prepare.
There are two things you should know about quinoa. It should be stored in the refrigerator because it will spoil easily due to its high fat content and you should rinse quinoa several times before cooking to remove most of the bitter coating.
Amaranth
Amaranth was once a part of Aztec human sacrifice rituals. The Aztecs would grind up amaranth, mix it with either honey or human blood and then eat it as part of human sacrifice ceremonies. Because of this, the Spanish Conquistadors banned the cultivation of this delicious, nutritious grain in hopes that the elimination of the grain would put an end to more sacrifices.
Today amaranth is cooked as a seed, popped like popcorn, cooked as cereal, ground into amaranth flour and used in baked goods. It does not contain gluten and is high in protein, fiber and calcium. Its flavor is sweet and nutty.
Millet
While this may also be your parakeet's favorite treat, millet is a wonderful food for people as well. This whole grain is light and fluffy when cooked with water or broth. Filled with B vitamins, protein and minerals, it is nutritious and satisfying. It is of particular interest to longevity scientists since millet is a staple food of the Manchurian Hunzas, who are recognized for their healthful diets and impressively long life spans. You can grind the flour and make flatbread, add it to soups or soy burgers or prepare it as porridge. This whole grain typically stays fresh in an air-tight container in a cool, dark place for up to a year.
Oats
We all know oats are good for lowering your cholesterol, but did you know they are also great sources of fiber, vitamins and minerals? Steel cut or oat groats are best nutritionally, and can be used for more than breakfast. Try adding oat groats to stuffing, cookies, muffins and as a grain salad.
Bulgur
Bulgar is a form of whole wheat. The whole wheat is cracked and pre-cooked. It is high in fiber and protein and low in fat. Because it has been pre-cooked, it can be prepared quickly and easily. You can use bulgar in salads or in place of rice or couscous.
 | No longer limited to the four food groups, MyPyramid takes physical activity and the importance of good fats into account when making recommendations. Use MyPyramid to help you define, shop for, prepare and eat the number of servings you need from each food group each day. |
The USDA food pyramid has been the iconic symbol of nutritious eating for decades. Now in the midst of an obesity epidemic, the USDA decided it was time to give the old food pyramid a new make-over. |
Is the FDA Food Guide Killing America? Why do so many Americans assume that a product bearing the stamp of "FDA approval" is safe and wholesome to eat? |
We all know that eating right, keeping our bodies hydrated and exercise is the key the staying healthy and fit, but following the Food Pyramid is easier said than done. |
The growing body of a preschooler doesn't have the same dietary needs as that of an adult. Following the Food Guide Pyramid for Kids entails making sure young children get enough of the basic food groups without skipping over those discretionary calories, and the occasional treat, too. |
