Viva la Salud Blog

Whole Grains – It’s Time To Reap The Benefits!

Evelyn posted on September 23, 2014, 22:30
Whole Grains – It’s Time To Reap The Benefits!

If you are looking for a great way to lose weight, reduce your risk of heart disease, diabetes, stroke and other ailments, then it’s time to incorporate Whole Grains into your daily diet routine!

 

Examples of Whole Grain include:
  • 100% whole wheat flour
  • Brown rice
  • Buckwheat
  • Bulgur (cracked wheat)
  • Millet
  • Popcorn
  • Quinoa
  • Sorghum
  • Triticale
  • Whole oats/oatmeal
  • Whole rye
  • Whole-grain barley
  • Whole-grain corn
  • Amaranth
  • Wild rice
What is a Whole Grain?
Whole Grains – It’s Time To Reap The Benefits!
Grains can be divided into two groups: unrefined grains and refined grains. Unrefined grains that include the bran, germ and endosperm are called Whole Grains. Refined grains are milled to remove part or all of the bran and/or germ.

Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals such as iron, zinc, copper and magnesium. A diet rich in Whole Grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

Tips on how to incorporate Whole Grains into your diet:
  • When cooking spaghetti, try whole-wheat macaroni instead of regular pasta – you will barely notice the difference in taste once you add your favorite pasta sauce.

  • Snack on ready-to-eat whole grain cereals, 100% whole-grain crackers, or even popcorn, which can be healthy if made with little or no added salt or butter.

  • Try brown rice stuffed inside a baked green pepper or tomato

  • Use whole grains as breading for chicken, fish, veal cutlets or eggplant parmesan. Try rolled oats or a crushed, unsweetened whole grain cereal

  • Make sandwiches using whole-grain breads or rolls.

  • When making burritos or wraps, choose whole-wheat tortillas instead of white-flour.

The Whole Grains Council recommends at least three 16-gram servings of whole grains every day or six 8-gram servings.

Whole Grains – It’s Time To Reap The Benefits!
When shopping, look on packaging for the “Whole Grain Stamp,” which makes it easy for you to get your recommended three servings a day. There are two different stamps: the “100% Whole Grain” stamp and the “Whole Grain” stamp. Eat three whole grain food products labeled "100% Whole Grain" or eat six products bearing ANY Whole Grain Stamp to get your three servings.
Examples of a 16-gram serving of Whole Grains:
  • 1 slice of 100% whole grain bread

  • ½ cup cooked hot cereal such as oatmeal

  • ½ cup cooked brown rice or other cooked grain.

Whole Grains – It’s Time To Reap The Benefits!
We know that identifying foods that are Whole Grain can be a challenge, and Viva La Salud ™ is here to help with colorful shelf-edge “Whole Grain” tags throughout our store to make it easy for you!
Try our Cilantro and Corn Quinoa recipe to start incorporating Whole Grains onto your plate!
Whole Grains – It’s Time To Reap The Benefits!
Ingredients
  • 1 cup of quinoa
  • 1 teaspoon of grapeseed oil
  • ¼ bunch of cilantro, finely chopped
  • 1 clove of garlic , roasted
  • 1 tablespoon of grapeseed oil
  • ½ teaspoon of salt
  • Juice from ½ lemon
  • 1/2 grilled corn
Procedure
  • In 1 teaspoon of oil, sauté the quinoa at high heat for 5 minutes. Add 2 cups of water.
  • Cover the pot tightly and cook at high heat for 10 minutes, then at medium heat for 10 minutes, 5 minutes on low heat, and until you see tiny spirals (the germ) separating from and curling around the quinoa seeds.
  • While the quinoa is cooking, prepare a dressing by blending the cilantro, garlic, oil, salt and lemon at high speed.
  • Fluff rice with a fork and mix in the dressing and pre-grilled corn kernels.
Enjoy!
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