Grains

Grains are seeds.

These seeds must be flaked, cracked, popped, puffed, or ground before consuming.

Whole grains have many nutrients such as fiber. They also improve gut health and protect against inflammation.

Over the years grains have been refined and fortified removing several beneficial nutrients to make them more shelf stable.

Food companies can list products as whole grain if they add these refined ingredients.

Grains were previously only consumed when low on storage of other foods (winter months).

Now grains are consumed with most meals.

Whole grain types

• Oats

• Whole wheat

• Quinoa-need to rinse to remove saponins-these chemicals the plant present to deter animals

• Amaranth

• Corn

• Brown rice

• Wild rice-not true rice-more of an aquatic grass, increase protein and fiber needs to be soaked before cooking

• Barley- has 3 times the protein of rice

• Buckwheat

• Spelt

Different preparations of grains:

• Sprouting-partial germination

• Cracked-grains or cracked into smaller pieces

• Steel cut-cut into 3 pieces

• Rolled-steam rolled and flattened - Rolled oats

• puffed-puffed up with high pressure steam- (cereals)

• Ground-(Flour)

• Perles or polished-Strips away outer layer (white flour)

Food Portions

• Grains would be consider a carb

• Portion sizes= your cupped hand

Recipes

• Maple and Brown sugar Oatmeal

• Quinoa Chili

Prep methods

Cleaning

These foods products of agriculture, recommended to wash rinse away the dust and grit.  This cleansing process can also help with stomach upset.

• Soaking -allows for fermentation and shortened cooking time

• Toasting-brings new flavor and shorten cooking times

• Cooking-includes baking steaming and pressure cooking

• Sprouting-Quinoa can sprout  within 1-2 days

*Helpful Tips*

Gluten Free?

• Try naturally gluten free grains such as quinoa, sorghum, and buckwheat

  Trouble avoiding Refined Grains?

• Making a better choice-if you are going to consume refined grains eat with protein or fiber.