Getting Your Grains

 

A growing body of research shows that returning to whole grains and other less-processed sources of carbohydrates and cutting back on refined grains improves health in myriad ways.

A variety of whole grains and dried nuts and fruit.

-->

Have you heard that you should be eating more high fiber, whole grain foods?   Are you also wondering how to eat more fruits and vegetables, but you just don’t know how you would make these changes?  

I have found some incredible ways of getting more servings of grains, vegetables and fruits into my family on a daily basis, and we have discovered that it is quite easy, delicious and virtually painless!  Whole grains can be eaten at breakfast, lunch and dinner, so you can incorporate them into every meal. 

A Blend of Wild Rice, Barley and Wheatberries

Some people are afraid that whole grains taste like sawdust or bird feed, but that is not true.  They are chewy, nutty and delicious, and you may find them more satisfying so that you eat smaller portions without feeling hungry. 

I know you can buy many items at the supermarket that have those magic words right on the front of the package, Made with whole grains, but you can also learn how to take control over your diet by learning how to cook whole grains in one of my classes.  I would love to share with you the many ways that you can also enjoy eating whole grains.   

This week replace your white rice/potatoes with this delicious recipe:

Quinoa Salad with Cilantro Dressing

Combine 2 cups raw quinoa, rinsed well, with 4 cups chicken broth in a saucepan with a tight fitting lid.  Bring to a boil; reduce to a simmer, covered, and cook about 15 minutes.  (You will be able to see that the liquid is absorbed and the germ of the quinoa shows.)  It’s good to let this cool while you prep the rest. 

In a large bowl combine 15 oz. canned black beans, drained; 1 cup corn, thawed if frozen; ½ red onion, diced; 1 qt. cherry tomatoes, halved; and a fresh avocado, cubed. 

In a mini-food processor or blender, combine the juice of 1 fresh lime, ¼ cup fresh cilantro leaves, ¼ cup olive oil, and salt and cayenne pepper.  Blend until emulsified.  (If you don’t have a blender or food processor, finely chop the cilantro and use a whisk to combine.)  Pour this vinaigrette over the rest of your ingredients and enjoy!

If you like savory foods for breakfast, this also makes a great eye opener!

Next time—Spring is coming.  It’s time to start thinking about Salads!