It’s no secret that whole grain products such as whole wheat flour and brown rice are better for you than refined grain products like all-purpose flour, white bread and white pasta. In fact, the 2010 USDA Dietary Guidelines for Americans recommend eating at least 3 servings of whole grains each day. Whole grains have high amounts of fiber, vitamins, minerals and antioxidants, which help reduce your risk of diseases like heart disease, diabetes and obesity. Refined grains, on the other hand, are milled, a process that strips away the most nutritious parts of the grain. The refining process results in a product with a lighter texture and longer shelf life but significantly less fiber and nutrients.
Choosing brown rice or whole wheat bread is a great start but what other whole grain options are there? The good news is that there are many varieties of whole grains and they are becoming a lot more accessible in grocery stores. Here are just a few examples of some common whole grains:
Quinoa (pronounced keen-wa): An ancient grain-like crop originating in South America that has become very popular recently because of its numerous health benefits. Although quinoa is considered a whole grain, it’s actually a plant that is closely related to beets, spinach, and Swiss chard. It has a very high protein content and is the only grain that is a complete protein, meaning that it contains a balanced set of all nine essential amino acids. It’s also gluten-free and easy to digest. Quinoa comes in three main varieties- white, red and black. It only takes about 10-15 minutes to cook and has a fluffy, slightly crunchy texture and mild, nutty flavor. You can also buy quinoa flour, quinoa pasta and quinoa flakes. Quinoa is a great choice for salads, pilafs, soups or as a binder for meatballs in place of breadcrumbs.
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| White and red quinoa |
Oats: Oats are loaded with fiber, vitamins, minerals and antioxidants. Most oats in this country are steamed and flattened to produce old fashioned, quick or instant oats. If you prefer a chewier texture, try steel-cut oats. They are whole oats that have been cut down in size with steel blades. They take a little longer to cook than old-fashioned oats but they make a delicious and hearty breakfast dish. Try grinding old-fashioned oats up and using them as a healthy coating on chicken breast or fish instead of breadcrumbs.
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| Old fashioned oats |
Barley: One of the oldest cultivated grains, barley comes in several different varieties. Hulled barley is covered barley that has been minimally processed to remove only the tough inedible outer hull leaving the bran layer intact. Pearl barley, which is the most common type sold in stores, has been polished, or “pearled” to remove some or all of the bran layer along with the hull. Technically this means pearl barley is a refined grain but it’s still healthier than other refined grains because some of the bran may still be present and it is still high in fiber. Barley is also sold as quick barley, barley flakes (similar to oats), barley flour and Scotch barley (which are coarsely ground). It has a mild nutty flavor and chewy texture that’s good in soups, stews, risottos, or breakfast cereal.
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| Barley |
Bulgur: Made from wheat kernels that are steamed, dried and cracked. Bulgur is common in Middle Eastern dishes like tabbouleh, a salad made with vegetables and fresh herbs. Most types of bulgur only need to be soaked to become tender, which makes it a great option for a nutritious side dish on a busy weeknight.
Wild Rice: Despite its name, wild rice is not a rice at all but rather the seed of an aquatic plant native to the Great Lakes region of the US. It is very high in protein, more than twice that of brown rice. It’s usually sold in blends with other types of rice because of its high price and strong flavor. Its dark color adds striking appearance to dishes like pilafs and salads.
Farro: An Italian grain made from emmer, an ancient strain of wheat. Farro cooks in about 30 minutes and has a pleasant, chewy texture. Similar to barley, to get the whole grain benefits of farro you want to look for products labeled “whole” farro rather than “pearled,” which has had some of the bran layer removed. Try farro in salads and baked casseroles.
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| Farro |
This is just a short list of whole grains. There are many others including less common grains like amaranth, millet, spelt, grano and kamut. Not sure how to get started? Use my recipe for Farro
Salad with Corn, Tomatoes and Edamame as a starting point. To ensure that your salad has lots of flavor, season the cooking liquid when cooking the farro or whatever grain you are using. Also, be sure to toss the cooked grains with the dressing while it’s still warm so that it fully absorbs it. Use ingredients with varied flavors, colors and textures like fresh vegetables, crumbled cheese and chopped nuts. And finally, toss in some fresh herbs for an extra pop of flavor.
Salad with Corn, Tomatoes and Edamame as a starting point. To ensure that your salad has lots of flavor, season the cooking liquid when cooking the farro or whatever grain you are using. Also, be sure to toss the cooked grains with the dressing while it’s still warm so that it fully absorbs it. Use ingredients with varied flavors, colors and textures like fresh vegetables, crumbled cheese and chopped nuts. And finally, toss in some fresh herbs for an extra pop of flavor.
Farro Salad with Corn, Tomatoes and Edamame
Course: Side Dishes
Cuisine: American
Servings: 6
Calories: 234 kcal
Ingredients
- 1 cup farro
- 4 cups water
- 1 teaspoon kosher salt
- 1 clove garlic, smashed
- 1 ½ cups cooked corn (I grilled fresh corn and then cut the kernels off)
- 8 ounces grape tomatoes, halved (about 1 ½ cups)
- 1 ½ cups edamame, cooked
- 1/3 cup chopped parsley
- 1 ounce feta cheese, crumbled
Sherry Vinaigrette:
- 2 tablespoons sherry vinegar
- 2 tablesooons extra virgin olive oil
- 1/2 teaspoon Dijon mustard
- ¼ teaspoon kosher salt
- 1/8 teaspoon black pepper
Instructions
- Place the farro, water, salt and garlic in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and cook until farro is done, 25-30 minutes. Drain the farro.
- Meanwhile, make the sherry vinaigrette. Place the vinegar, oil, mustard, salt and pepper together in a small jar or other container with a lid. Cover and shake until combined. Alternatively, you can whisk the ingredients together in a bowl.
- Stir the warm farro together with the vinaigrette, corn, tomatoes, edamame and parsley in a large bowl. Adjust seasoning to taste. Sprinkle cheese on top. Serve salad warm or chilled.
Nutrition Facts
Farro Salad with Corn, Tomatoes and Edamame
Amount Per Serving
Calories 234 Calories from Fat 68
% Daily Value*
Total Fat 7.6g 12%
Saturated Fat 1.4g 7%
Total Carbohydrates 30g 10%
Dietary Fiber 5g 20%
Protein 10.9g 22%
* Percent Daily Values are based on a 2000 calorie diet.
Looking for more whole grain recipe ideas? Here are some of my other recipes that use whole grains:
Oven Baked Fish Sticks with Lemon Caper Dill Sauce
Quinoa Salad with Spinach, Strawberries and Goat Cheese
Lemon Ricotta Blueberry Pancakes
References:
Whole Grains Council. http://wholegrainscouncil.org
Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/dgas2010-policydocument.htm
Looks interesting, I'll try this recipe soon 🙂
Thank you for the info on the benefits of whole grains. We love the Quinoa/ strawberry salad. I will definitely try the Farro and blugar wheat grain-salads.