Eating healthy doesn’t mean that you need to buy into the latest food fad. Some of the healthiest foods are being “rediscovered” – because they are traditional foods that have been around for a very long time.
Whole grains are one of these rediscoveries. There is nothing new about eating whole grains; it’s just that in the last 60 years of modern processed foods, we have gotten off-track. When grains are highly processed, most of their goodness is destroyed, like essential fatty acids (omega 3s) and vitamins. Hence the need for “enriched” flour (basically synthetic nutrients are put back in). In traditional societies, whole grains were an essential part of the diet with each culture having a focus on a locally grown crop such as: rice, oats, corn, spelt and wheat. Most grains were stone-ground in kitchens so the flours were very fresh.
But things have changed radically in 60 years, and now we purchase our food and have little time to grind flour. How do we incorporate healthy whole grains into our meals?
Here are some tips that I use to help ensure I get all of the benefit of these grains daily:
1. Start the day right with oatmeal porridge! Of course cooking porridge from scratch is best, but for busy days, instant oatmeal is a good option. Hint: keep packages of instant oatmeal in your desk at work, so that you can make a quick breakfast once you get there. Start with the unsweetened variety and then choose your topping: sunflower seeds, dried cranberries, raisins, apples or bananas. To sweeten, opt for honey or maple syrup instead of sugar.
2. Switch from white to whole wheat flour. You’ve heard it before, but it is so important to understand that white flour has very little nutritional value. Remember that it has been processed; the fiber has been removed to make the texture fluffier. The result is that it is very high in refined carbohydrates which cause your blood sugar levels to fluctuate more.
3. Switch to brown rice instead of white. White rice has been processed and much of the beneficial fiber has been removed. Try switching over gradually by mixing in the brown rice slowly. It actually has a nice nutty flavor. My favorite kinds are brown basmati rice or short grain brown rice.
4. Try some Ancient Grains. There are many rediscovered Ancient Grains that have been added to the grocery shelf in recent years. For instance, Quinoa (pronounced “keen-wha”) has become very popular as it a gluten-free grain that is high in protein (perfect for vegetarians). Quinoa can be cooked like rice and goes well with stews and curries. Here is a link on how to cook quinoa.
I hope that you find these tips helpful in adding more whole grains to your diet. Feel free to send me your ideas and whole grain recipes!
Until next time,
Stephanie
click on image to enlarge
