Sources of whole grains
Posted by lmzeigler on Jan 18, 2010 · Member since Sep 2005 · 25 posts
Hi All,
I've been reading all sorts of things about how important it is to reduce consumption of simple carbs like white flour and refined sugar and replace those with whole grains. I'm having a hard time figuring out exactly what this means, and what are some good sources of non-processed foods that are whole grain. Does anyone have some knowledge on this? Other than replacing white bread with whole wheat bread, which I did long ago, I'm not sure what else I should be eating to be sure I am getting enough whole grains.
Thanks!
Liz
You can get whole grains by eating oatmeal and popcorn. If you eat soup, adding barley or bulger to it is another way to get more whole grains.
Whatever grain foods you eat, swap the white for the whole version. Whole-wheat pasta and couscous, brown rice instead of white, etc. If you eat breakfast cereals, check that they're whole-grain. Try having whole grains on their own, like a quinoa pilaf, bulgur tabbouli, or black rice pudding
Brown rice is the easiest to switch out for white rice in most recipes cup for cup. I actually prefer the taste of brown rice (and other whole grains). They have more flavor and texture. If your lucky, your can find the numerous rice varities. I have always wanted to try black sticky rice. Your maybe able to find these at Asian markets.
Whole barley groats - not the refined pearl barley - and oat groats are also substitutes for rice. They have a deeper richer flavor, don't stick together and not as fluffy. They can be used in pilafs or any recipe that uses long grain rice. Use a more water and cooking them about 20 minutes longer than rice. You can also put them into bean based soups and stews to make it more earthy. Lentils always goes with barley.
Millet can be used for short grain rice. It is sticky, has the same preparation and cooking time, but somewhat bland. So, use it as an accompaniment to a flavorful dish.
Qunioa has a nutty flavor that is great in pilafs with nuts or dried fruit. It has to be rised throughtly before cooking and cooked until a 'little tail' forms to get rid of any bitterness. Pan toasting it prior to cooking brings out more of it's flavor.
For bread products, add gluten or other protein flour and some extra water and leavening. Put 2 TBs in a one cup measuring cup and fill the rest with flour. (They work best when they are incorporated into the flour.) I add 1/8 to 1/4 more water and around 25% more yeast to breads.
There is so many more grains. Cook's Thesaurus has list's and discriptions of most grains. Also, search your local health foodstore or aisle in your supermarket. That's how I found out about so many different grains and other foods. I would buy it and try to find a recipe for it. Next grain for me to tackle...teff. I bought 2 weeks ago. May use it by the end of this month.