Grain to Gain: A Guide to Whole Grain Goodness

By Hescott Nutrition Services | posted in September 2023 | Introduction to Whole Grains, Whole Grains vs Refined Grains, Health Benefits, Identifying Whole Grains, Type of Grains, Cooking Whole Grains, Recipes.

Welcome to an exploration of the world of whole grains, a journey that extends beyond the realm of culinary delight. Whole grains, brimming with vital nutrients such as minerals, vitamins B and E, and dietary fiber, hold a wealth of nutritional value. Our emphasis lies in conducting a comprehensive exploration of whole grains, highlighting their significant differences from refined alternatives, explaining their numerous health benefits, and providing you with the knowledge to identify them in your dietary selections.

Along the way, we'll introduce you to various grain varieties, provide invaluable culinary insights, and present an array of nourishing recipes that will both satisfy your palate and enhance your well-being. So, prepare for this formal voyage into the culinary domain of whole grains.

Whole Grains

Whole grains offer a wealth of essential nutrients, including minerals, vitamins B and E, and fiber, making them a nutritional powerhouse. Moreover, they boast a bounty of disease-fighting antioxidants and phytochemicals. Studies indicate that incorporating whole grains into your diet may lower the risk of developing conditions such as colorectal cancer, heart disease, stroke, diabetes, and obesity.

Whole Grains vs Refined Grains

Whole grains contain all parts of the grain and the following nutrients:

• Fiber (bran)
• Protein, vitamins & minerals (germ)
• Starch (endosperm)

Meanwhile, refined grains are lower in fiber and protein than whole grains because they lack the bran and germ.

Health Benefits:

Consuming whole grains can lead to various health benefits including:

• Reduce risk for chronic diseases like: type 2 diabetes, heart disease stroke, colorectal cancer, obesity
• Other benefits include weight management, satiety, GI regulatory, and it's an important source of essential nutrients

Identifying whole grains

The Whole Grains Council provides criteria to help identify the presence of whole grains in processed foods. Over 13,000 processed food items display this distinctive icon as a marker of their whole-grain content.

For processed foods without this icon, look at the list of ingredients first - the first word should be "whole": whole oats, whole wheat flour, etc. If the word "whole" is used to identify the second ingredient, the product may contain as little as 1% whole grains. While fiber is not the first indication of whole grain content, it can be used in conjunction with the ingredients list to help you make an informed decision. Look for fiber content > 1g when purchasing processed foods that contain grains.

Types of grains

Cooking Whole Grains

It's important to keep in mind that the cooking time may vary depending on which type of liquid you're using. Please refer to the chart below for instructions on how to apply the correct fluids to grains ratio.

Recipes

Cilantro Lime Quinoa

Prep Time: 15 minutes | Total Time: 30 minutes | Yield: 4 servings

Ingredients:

• 1 cup quinoa
• 2 cups GF vegetable broth
• 1 clove garlic, minced
• 2 Tbs lime juice
• 1/3 cup fresh cilantro, chopped
• salt & pepper, to taste

Instructions:

• Combine quinoa and broth in a saucepan and bring to a boil.
• Reduce to a simmer and cook for 12-15 minutes or until broth is evaporated and quinoa is tender.
• Remove from heat and let sit, covered, for 5 minutes.
• Meanwhile, mince garlic, juice lime, and chop cilantro.
• Mix quinoa, garlic, lime juice and cilantro.
• Salt and pepper to taste.

Quinoa Yogurt Parfait

Prep Time: 15 minutes | Total Time: 15 minutes | Yield: 4 servings

Ingredients:

• 3/4 cup quinoa, cooked
• 2 cup plain Greek yogurt, 2%
• 1 cup mixed berries
• 1 Tbs maple syrup

Instructions:

• Cook quinoa according to package directions.
• Place quinoa at the bottom of 4 glasses or bowls.
• Top with yogurt, berries and maple syrup.

Buckwheat Coco-Chip Overnight Oats

Prep Time: 10 minutes | Total Time: 4 hrs. - Overnight | Yield: 2 servings

Ingredients:

• 3/4 cup rolled oats
• 1/4 cup buckwheat groats
• 1 Tbs chia seeds
• 1/2 tsp cinnamon
• 2 Tbs unsweetened coconut flakes
• 2 Tbs dark chocolate chips we like to use mini
• 1 1/2 cup unsweetened vanilla almond milk or milk of choice
• 1 tsp maple syrup adjust to taste

Instructions:

• For preparation: Measure dry ingredients into a 3+ cup mason jar (or container). Store until ready to make
• Add milk and maple syrup to the jar along with the dry ingredients. Shake to combine
• Let sit for 10 minutes, then shake vigorously again
• Place in the refrigerator overnight. Top with fruit, if desired

Turkey & Brown Rice Sliders

Prep Time: 15 minutes | Total Time: 60 minutes | Yield: 4 servings

Ingredients:

• 8 oz ground turkey
• 1 cup brown rice
• 1 cup mushrooms, minced
• 1 cup carrots, shredded (2 carrots)
• 1 cup zucchini, shredded (1/2 medium zucchini)
• 1 tsp garlic powder
• 1 Tbs fresh basil, roughly chopped
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tsp oregano
• 2 large eggs
• 1 tsp olive oil

Instructions:

• For preparation: Wash the mushrooms, carrots and zucchini, mince the mushrooms, shred the carrots and zucchini, chop the basil, cook the brown rice and cool before using
• Preheat the oven to 350°F and line a large baking sheet with parchment paper
• In a large bowl, combine the ground turkey, cooled brown rice, mushrooms, carrots, zucchini, spices, eggs and olive olive. Using gloves, mix until thoroughly combined and shape into 3 oz. patties
• Place patties on the baking sheet and continue until all of the mixture is gone
• Bake for 15-20 minutes or until sliders are thoroughly cooked

Conclusion

Incorporating whole grains into your diet isn't just a health-conscious choice; it's a flavorful journey that can transform the way you eat and feel. With their array of nutrients and disease-fighting properties, whole grains offer a path to better well-being. Armed with knowledge about their benefits and an arsenal of delicious recipes, you can transform your lifestyle to a more nutritious one while savoring each bite. So, whether you're embracing the nutty goodness of quinoa, the heartiness of brown rice, or the sweet indulgence of overnight oats, whole grains have the power to nourish not just your body but your taste buds as well. Here's to a healthier, more satisfying culinary adventure with whole grains!

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