| Whole-grains |
Did you know that all whole grains are low in fat, cholesterol-free and an excellent source of fibre? Grains are also a good source of protein, vitamins and minerals. Here are the goods on grain:Grains are the seed bearing fruits of grasses. Each kernel of grain has a germ-or seed-at its core, surrounded by a storage packet of starch (the endosperm) that would nourish the young embryo if the seed sprouted. The entire kernel is protected by a layer of bran and usually also by an outermost inedible layer called the hull. Grind up the kernels and you have flour. If you were to get rid of the hull, bran and nutrient-rich germ first, then you would have refined flour. The use of whole grains is becoming a popular concept, but it is still daunting to most once we go beyond the common whole wheat bread and pasta. Following is a brief description of Heal Thy Health’s top 5 favorite whole grains: 1. Quinoa (keenwa) - Described as an “ancient grain” by modern enthusiasts, quinoa has been cultivated by Natives in South America for centuries. A small serving supplies nearly a third of a day’s magnesium and a quarter of a day’s iron. Quinoa is higher in calcium than milk! It’s also the highest in protein out of all the grains and is a good source of zinc and copper. The tiny quinoa grains cook up like rice expanding to for times their original size (1 cup raw=3 cups cooked). Quinoa has a delicate nutty flavour and can be used in any dish where you would use rice. 2. Brown rice, long or short - Brown rice has four times as much €bre as white rice and 10-25% of the day’s magnesium, zinc, thiamine, niacin, iron and vitamin B6. Also, it's a good source of protien. Whether you choose long or short, this grain is considered one of the staples of natural food cooking - it is a simple yet elegant grain with a multitude of uses. 3. Kamut - Higher in protein, magnesium and zinc than regular wheat kernels, Kamut is mostly ground into flour and used in pastas, crackers and puffed cereal. Some people who have wheat allergies have said that they do not have the same allergic reactions to kamut, even though it is part of the wheat family. 4. Barley - In ancient Egypt, barley was used for food, jewelry, and currency. In Canada, it’s mostly used to brew beer and feed livestock. That’s a shame because even the most common variety of refined pearl barley is a good source of iron and other nutrients. It is tasty in soups and stews and some oven baked casseroles. 5. Millet - Most people associate millet only with birdseed. Considering it is very high in magnesium and zinc just to list two, birds are pretty lucky. Outside of North America, millet is a staple for one-third of the world’s population. Millet can be used for a tabouli style salad, or it can replace rice in any dish. » Why choose Whole Foods? |
Quick Fact:
| Did you know that all whole foods including grains, vegetables and fruit contain protein? |
Ingredient Spotlight:
Sample Recipes:
