Foods such as wheat, rice, oats, cornmeal, barley, or products made from these foods are considered grains. Grains are high in carbohydrates which provide energy to your brain and muscles. Not all grains are created equally in terms of nutritional benefits. The health benefits of a grain depend on the form of the grain you actually eat.
What are the different types of grains?
There are two types of grains: whole grains and refined grains. When you eat a whole grain, your body is getting nutrients found in all parts of the grain. Whole grain foods include oatmeal, brown rice, and whole wheat bread. Refined grains have been processed and are missing some nutrients. Refined grain foods include white bread, white rice, and many kinds of pasta. When you eat grains, try having whole grains as much as possible.
What are some grains I can eat?
There are many different types of great tasting and good for you grains. Add variety to your diet by trying some of the grains listed below. These grains can be added to stews and soups, served as a side dish, or eaten as a hot cereal.
How do I cook grains?
Often grains are made into food items you use every day such as bread and pasta. You can also cook the grains listed above and eat them on their own. Some require that you rinse them in cold water and then drain prior to cooking. Some grains are cooked by putting 2 cups of cold water in a pot and bringing to a boil, adding the 1 cup rinsed grains to boiling water and covering the pot. The heat is then turned down so the water is boiling lightly, or simmering. It is done when there is no water left and grains are slightly chewy. With this method it is important not to stir or uncover the pot while the grains are cooking. Be sure to follow the directions on the package for whichever grain you are cooking.
Cooking tips:
- Rice doesn’t need to be rinsed like other grains.
- Quinoa needs less water than other grains. Add 1 cup of quinoa to 1 ½ cups of water.
- Whole grains take longer to cook than refined grains. For example, brown rice takes about 45 minutes to cook, but white rice only takes about 20 minutes.
Here are two easy recipes to try:
Veggie Rice Pilaf
Ingredients:
1 ½ cups cooked brown rice (or other grain)
1 tablespoon butter or margarine
1 clove garlic, cut-up
1 medium carrot, sliced
1 cup mushrooms, sliced
½ cup chickpeas
1 egg, beaten
1/8 cup chopped parsley or cilantro
Black pepper and soy sauce to taste
Steps:
Tabouli
Ingredients:
1 cup bulgur
2 cucumbers, peeled and chopped
3 green onions with tops, diced
3 tomatoes, seeded and chopped
2 teaspoons salt
½ cup lemon juice
1/3 cup fresh mint
2/3 cup olive oil
Steps:
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