This week with our Real Food Experience 2014, we are working on eating whole grains. Sounds easy, right? Why don’t you come join in on the fun………just leave me a comment below and let me know that you would like to join in.
So, why whole grains?
Whole grains contain lots of nutrition. Processed white flour is stripped of the bulk of the nutrition. Whole grains contain the nutrition of the entire kernel – the bran, the germ, and the endosperm. Any of this ringing a bell from biology class? When you eat the whole kernel you are not missing out on any of the vitamins, minerals, antioxidants, or fiber which are stripped away in the processing of white flour. And whole grains are more filling……….I eat quite a bit less pasta when I eat whole wheat pasta. That has to be good for the waistline.
According to the USDA MyPlate guidelines, we should be eating three one-ounce servings of whole grains a day. Most Americans these days are only getting one serving in each day. Let’s think about this a minute…….we aren’t getting enough fruits and vegetables and we aren’t getting enough whole grains. What the heck are we eating?
That’s my favorite question. When folks find out my family eats a real food diet they always ask, “What the heck do you eat then?” Well……….we eat fruits and vegetables and whole grains for starters. We don’t eat food-like substances. These are food products that look like food, but have very little nutrition. Most of these food-like substances are created by food scientists and are not found in nature.
OK……….I get it…………Now what the heck should I be eating if I want to include more whole grains in my diet? Here are a few to get you started.
A real easy switch is the switch from white rice to brown rice. Enjoy the added nutrition of whole grains with your stir-frys, soups, and rice side dishes when you eat brown rice.
Oatmeal may be a whole grain you are already eating. I kind of forgot about oatmeal when I was eating my processed food diet. It is now one of my favorite ingredients. It is easy to make (check out these oat recipes) and very filling. I find oats are a great way to start off my day.
Barley is great in soup. This may sound silly, but growing up I always thought chicken noodle soup was good, but barley soup was something special.
Quinoa (keen-wah) is delicious. My husband and I laugh at the TV commercial that makes fun of quinoa burgers, but don’t let that commercial stop you from trying something special. Quinoa not only has all the properties of whole grain, but it also is a incredible protein source. It comes in a variety of colors which makes it fun to cook with. We like to include quinoa in salads, soups, tacos……….really anywhere that you would think to use rice.
Millet is a gluten-free whole grain. For those of you who are avoiding the gluten, you can still get the nutrition of whole grain. Try millet in muffin and bread recipes.
Now, it’s your turn………let me know your favorite ways to eat whole grains? Did you know how important whole grains are to your health? Have you tried quinoa yet? Real Food Experience participants……..how are you doing with this week’s goal? Are you finding it to be easy or are there any questions you have?
OH! And can whole grains be sexy? After writing this I’ve decided that oatmeal, millet, and barley really are not the least bit sexy. However, after eating them………your healthy self can certainly be sexy!
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You sold me! I've been thinking that I should cook more with these…I am going to start! Thanks for the push!
Sold! I love it Michelle. Let me be that little voice in the back of your head reminding you to cook with whole grains. You like your healthy food I know. This should be easy for you.
Can whole grains be sexy? You know I had to jump right and see what that was all about! Thanks for reminding me about quinoa. We have eaten it some but not much. I really need to start cooking it more often, especially since I am trying to add more protein to my diet. I am not crazy about brown rice, but have found that short-grain brown rice tastes much better to me than the traditional version.
You inspire me Gaye. LOL! I had to write a post that would catch your attention and what is sexier than whole grains? Yes, I'm still laughing. Eat what you like. If you don't like brown rice, but like quinoa, then eat the quinoa. Eating real is never about eating something you don't like. There are too many great real foods to choose from to eat what you don't like.
Barley can be used as a base for stews etc much like rice. I like it with sauteed greens. We're both posting about grains today, Christina, GMTA 🙂
Good information Lydia! I'll have to head over and check out your post.
Honestly, I HATE brown rice. I just can't take the taste. But I have really started eating more oatmeal- I love the ease of "energy balls" made of oatmeal and peanut butter 🙂
You know what I say to that Nicole……….Don't eat brown rice! You should only eat what you truly love and what truly loves your body. I love energy balls as well. They are one of my favorite snacks. They are kind of like the modern day no-bake cookie. So many different ways to make them……..each one more delicious than the next.
I've been making steel cut oats on Sunday night and the portioning it out during the week – yum!
Oh, I love steel cut oats also. The first time I had them was about a year ago. Until then………I never heard of them. Great strategy to make a bunch on Sunday.
We love whole grains at our home. My 6 year old won't even eat refined flour pancakes. She thinks they taste like paste.
Widgy Cat @ http://catsonthehomestead.blogspot.com/
Your 6 year old is one smart girl! Isn't it interesting how healthy foods can be what they prefer…..if we just give them the opportunity to try them? Good job Momma!
Love, love, love all the ingredients you mention here. It's so easy to get grains in your diet and many are so simple to prepare.
That's my girl! I just knew you would be a fan of whole grains. They really are easy to prepare. Some take time to cook, but not really too much skill. Nice and easy! Just the way I like it.
Great post, just this year I started eating quinoa, and love how versatile it is. Thanks for sharing again on Real Food Fridays, come back tonight at 7 central.
Joyce, you are right. Quinoa is so versatile! Breakfast, salads, and even desserts.