Try Some Different Whole Grains

When you think of whole grains, is whole wheat the first thing that comes to mind? Whole grains are very heart healthy but whole wheat is not the whole story! In fact, if you are trying to reduce gluten in your diet, whole wheat is not what you need. While whole wheat products are much healthier than those made from processed white flour, here are some unique, perhaps unusual, choices you will want to try:

Quinoa
Pronounced "keen-wah," quinoa is a high protein seed-like grain, rich in amino acids, it provides a complete protein, as well as minerals like manganese, magnesium, iron, copper and phosphorous; an excellent source of lignans and fiber and various phytonutrients.

It has a mild, nutty flavor and a delicious creamy, slightly crunchy texture. Be sure to rinse it thoroughly – until the water runs clear – to remove the bitter saponins (a naturally-occurring coating) and it is best to soak it. I make delicious high protein muffins for my sons with quinoa flour.

Spelt
Spelt is an ancient grain with a slightly sweet, nutty flavor. It can be used in recipes in place of wheat and has a broader spectrum of nutrients. It does contain gluten so it is not suitable for gluten-free diets. However, people who are sensitive to wheat products seem able to use spelt with no problem.

Amaranth
Amaranth is a tiny, grain-like seed rich in iron, fiber, protein (15-18%) and calcium. It is a good source of vitamin E which lowers cholesterol. Amaranth has a nutty, malty flavor. You can substitute Amaranth flour for wheat flour and when you do, you will increase the protein content of the recipe. Cooking the amaranth as a cereal or adding it to other cereals like quinoa or oats increases the protein content. Cooked amaranth is 90% digestible and because of this ease of digestion, it is often recommended to those recovering from an illness or ending a fast.

Buckwheat
Buckwheat is a gluten-free fruit seed related to rhubarb that increases beneficial bacteria in the digestive tract. It’s loaded with powerful antioxidants called phenolics. Buckwheat is an excellent alternative to rice and added to soups and stews. Buckwheat flour has a mild flavor and makes delicious buckwheat pancakes.

Millet
Millet is the oldest and smallest of all grains. It is highly nutritious, versatile, gluten-free and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available. Millet is a complete protein, rich in manganese, phosphorus, and magnesium. Depending on the cooking method it can be creamy or fluffy; can be eaten as a cereal or served as an alternative to rice or potatoes. Breads made from millet flour have a dense, creamy texture.

Barley
Barley is the oldest of all grains and has a nutty flavor and chewy, pasta-like texture. It is an excellent source of fiber, selenium, phosphorus, copper and manganese. Barley is high in beta glucan, a fiber which helps to lower cholesterol as well as insoluble fibers that act as prebiotics, feeding friendly bacteria in the digestive tract. Barley makes a great addition to soups and stews, and can be combined with vegetables as a nutritious, fiber-rich side dish. Barley flour can also be used in bread and muffin recipes.

Rye
Rye is rich in manganese, fiber, selenium, tryptophan, phosphorus, magnesium and protein. Whole rye products have a rich, hearty taste, as well as numerous health benefits. Whole kernel rye bread in particular is a good choice for people with diabetes, as a study published in the American Journal of Clinical Nutrition found that wheat bread triggers a greater insulin response than rye bread. Rye fiber has very high water-binding capacity which causes a feeling of fullness, making rye bread a real help for anyone trying to lose weight. Use rye flour instead of wheat flour in your pancakes, muffins and breads and look for whole kernel rye products.

Take a Step:

I encourage you to be adventurous and try some of these grains you may be unfamiliar with. If you are unsure how to prepare them and need some help with that, may I suggest my e-book, Nutrition Boosting Strategies? There are even some of my favorite recipes! If you click this link it will take you to the storefront where you may purchase it.

http://stores.lulu.com/amusico54

Until next time, I wish you vibrant health!

Ann