Grains

Great Grains

Whole grains are an essential part of a complete diet. For thousands of years, grains have been a primary component of most traditional diets. Barley, buckwheat, and rye were eaten in Europe, millet and rice in Asia, teff in Africa, quinoa and amaranth in South America, and maize and wheat in North America. When looking to traditional diets, we see how the body knew intuitively what it needed. Many, many years after first consuming grains, we are now hearing of the importance of whole grains. Eliminating grains from the diet can have negative consequences for many. Essential minerals, fats, proteins, vitamins, carbohydrates, and fiber are found in different ratios in a cross section of grains. Varying your grains will ensure you get a variety of nutrients to ensure good health. If you are unfamiliar with whole grains, go to your local health food store or a Whole Foods grocery and take a look at the varieties. Experiment! Try wild rice one day and barley the next. Discover the different textures and flavors. Only you can discover what feels good in your body. Most grains can be used in place of pasta or white rice.

For those new to whole grain cooking, it is important to know how to cook them. First of all, most grains should be soaked. This releases phytic acid and helps them to assimilate in the body more readily. Throw some grains in a bowl with water before bed or before work and they will be ready to cook when waking up or arriving home. If you would like a list of whole grains and cooking times there are several resources you can consult– the internet has a plethora of charts on this subject. If you have trouble or questions- please comment and we will be sure to respond.

One great way of incorporating whole grains into the diet is to make them into a breakfast porridge. It is not just oatmeal that can be enjoyed on a cold winter morning. I have made delicious warm breakfasts by cooking amaranth, millet, or quinoa with coconut milk and cranberries. Perhaps sweeten it with maple syrup or agave nectar. You can really have fun with this, so get creative! In Seth Braun’s book “Healthy, Fast, and Cheap” (a great, great resource, by the way!), he suggests adding a tablespoon of kefir or yogurt to 1 cup of grain and 3 cups of water. Soak overnight and cook with an additional cup of water in the a.m. The yogurt makes it a cultured treat, which is good for our digestive system. The live cultures begin to break down the grains, making them easier to digest, without losing the nutrients. Pretty cool, huh?

For more on quinoa, check out our previous post.