Sunday, April 14, 2013

Nutritional Tips: Whole Grains

Notes from a very informative and tasty mini-class taught by neighbor and friend, Rachel Swan...

- Sweet grain perfect for breakfast and baking
- Easily ground into flour
- Choose steel-cut oats for more fiber, protein, and to stabilize blood sugar
- Store up to 1 year in a glass container if opened, 8 if unopened

- An inexpensive, versatile, and healthy snack
- Store in a glass container or plastic bag for up to 2 years

- Easy to make ahead on weekends in large batches for healthy meals all week long
- Great in soups, served as a breakfast grain with warm milk and cinnamon, or with roasted vegetables
- Store in glass container for up to 6 months

- Actually a seed, not a grain
- Complete protein and very high in iron and calcium - great for vegans!
- Make sure to rinse and soak for at least 20 minutes before preparing, or sprout overnight (soak in water) for increased nutritional benefit
- Can be made in a rice cooker
- Store in a glass container in the refrigerator for 3-6 months

- Gluten free
- Sometimes called "Kasha"
- Very accessible grain: Soba noodles, buckwheat groats, and buckwheat flour for pancakes
- Store flour in the refrigerator for up to 3 months, whole buckwheat can be stored up to 1 year kept in an airtight container in a cool, dry place

- Primarily used as a bird seed in the U.S.
- Can be prepared as a cereal or groud into a flour for flat bread
- Full of protein
- Store in a cool, dark place for up to 6 months

Amaranth, Polenta, Kamuf, Teff, Farro, Barley, Bulgur, Spelt, Triticale, Sorghum, and Wild Rice

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