Happy Patriot’s Day everyone! Around these parts, Patriot’s Day is of course also known as Marathon Monday. What better day to talk about a great source of fuel for active bodies: whole grains. However, in the past few years, the term “whole grain” has become a bit of an overused marketing buzzword and it’s tough to sort out exactly when a particular food item is a viable source of whole grain or not.
Right on the heels of the whole grain trend has been the expansion of consumers seeking out gluten free items. Did you know that there are whole grains both with gluten and without? We didn’t either! There’s a lot of information to sort through if you’re trying to get more whole grains into your diet, whether you’re watching your gluten intake or not. So, as always, we’ve turned to our Nutritional Education partner, Nikki Tierney of A Healthy Balance for a little more information. Take it away Nikki:
What comes to your mind when you hear the term “whole grains”? Do you think of wheat, barley, rye or quinoa? There are tons of varieties of grain out there and the majority of people aren’t quite sure what to do with them. By now, you have most likely had wheat, rice, rye and maybe even barley and quinoa; but, how much do you know about whole grains? Did you know that corn is a whole grain? Do you know which grains are gluten free? One great rule of thumb to keep in mind as you seek to increase your whole grain intake is this: the fewer ingredients, the healthier it probably is and the more likely you’re getting actual whole grains. “Whole Grain” bread that has a laundry list of preservatives, is pretty far away from the real thing.
Whether your diet is gluten free or reduced gluten, grains can be a great source of carbohydrates. Carbohydrates are a terrific source of energy for active individuals and growing kids. For the most part, every ½ cup serving of grains has approximately 15 g. of carbs. Each whole grain contains fiber, plant proteins, minerals and antioxidants, the amounts of which vary according to type of grain. The best resource for detailed information on whole grains can be found right here.
Here is a list of great grains you can eat if you currently consume gluten:
Wheat, including all varieties like spelt, kamut, farro and durum. Also, products such as bulgur and semolina; Barley; Rye; Triticale; Oats.
If you’re gluten intolerant, suffering from Celiac’s Disease or simply trying to reduce your gluten intake, here’s a list of great gluten free grains you can enjoy:
Amaranth; Buckwheat; Corn; Millet; Montina; Quinoa; Rice; Sorghum; Teff; Wild Rice
To get more whole grains in your diet try one of these yummy recipes from Cooking Coach Connie Spiros:
Honey Mustard Quinoa Salad (serves 4)
1 ½ cups cooked quinoa
½ cup dried cranberries
2 celery ribs, chopped
2 carrots, peeled and julienned
½ cup almonds, chopped
1/3 cup honey mustard dressing*
Combine all ingredients in a bowl. Serve at room temperature or chilled. Keeps well in fridge.
Honey mustard dressing: 1 tbsp. honey, 1 tbsp. Dijon stone ground mustard, 3 tbsp. balsamic vinegar
Bulgur and Chickpea Salad (serves 4)
1 cup bulgur
2 cups boiling water
1 can (15.5 ounces) chickpeas (try to find lower sodium brands)
1 tbsp. lemon zest
2 tbsp. lemon juice
3 tbsp. olive oil
¼ cup roughly chopped fresh dill
½ cup crumbled feta (2 oz)
Salt and pepper to taste
In a large bowl combine bulgar and boiling water. Cover and let stand for 20 minutes. Drain and return to bowl. Rinse and drain chickpeas and add to bowl with lemon juice and zest, olive oil, dill and feta. Season to taste. Per serving: 383 cal, 15g fat (4g sat fat), 12 g protein, 54g carbs, 12g fiber
Here's another fresh spring salad with whole grains from our friend, Porky Dickens.
Get yourself some more whole grains this spring. They're healthy, hearty and keep you fuller, longer! Perfect fuel for your body as the weather warms up. Thanks as always for the expert advice Nikki!