GREAT GRAINS

Americans love their breads and cereals made with oats, wheat, rice and corn. We tend to be creatures of habit. We do not venture out and try new foods. Many grains go untried in spite of the variety of grain choices.

Tantalize your taste buds and try some of these wonderful grains:

Couscous is a wheat grain that looks like rice. It has a mild flavor, but can be seasoned with garlic, onion, or other spices to give it a rich flavor. Instant varieties are now available in most supermarkets.
Barley is great as a side dish, a hot or cold cereal, or as a main entree when combined with vegetables or lentils.
Wheat berry is a crunchy grain that can be served either hot as a side dish, or cold as a cereal. It is delightful with low-fat plain yogurt, cinnamon, and brown sugar.
Quinoa is used like rice to make pilaf or other seasoned side dishes.
Kasha is another grain that can serve as a rice replacement.

To prepare grains, first rinse them well with cool water. Measure 2 to 3 cups of water (or broth) for each cup of grain and place the water in a large pot with a lid. Bring the water to a boil; then add the grain and bring to a second boil. Cover and cook until all liquid is absorbed.

Grains such as amaranth, bulgur, and millet take about 25 minutes to cook. Barley usually takes more than an hour to cook while kamut, spelt, and wheat berries will take about 2 hours to cook. Pressure cookers can reduce the cooking time significantly for people on a tight time schedule.

Grains come in a multitude of flavors and colors, so experiment to see if you can broaden your food choices. Ask a registered dietitian for recipes to help you get started.

Grains are a major source of fiber in our diet. Eating grains daily will help to:

keep bowels functioning
reduce cholesterol levels and
reduce the risk for certain cancers

The USDA Food Guide Pyramid recommends 6 to 11 servings of grains each day to get the appropriate nutrients and fiber that the body needs. So, eat your grains for the health of it.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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