Serve Whole Grains ~ More Often

by Maria Depenweiller, P.H.Ec.

 
Whole grains are an important part of a healthy diet. These nutritious complex carbohydrates are typically low in fat and a great source of fibre, B-vitamins and minerals. Canada’s Food Guide to Healthy Eating recommends that at least half the grains we eat daily should be ‘whole’ grain.

Delicious whole grain options such as barley, quinoa (technically a seed not a grain), brown rice, wild rice, buckwheat and millet are widely available, affordable and easy to prepare.

Tips for Serving Whole Grains More Often:

• Try using a rice cooker to cook millet, barley or buckwheat;
• Use low-sodium broth instead of water to increase flavour in grain dishes;
• Replace white rice with brown rice, millet or quinoa in side dishes;
• Drizzle olive oil over cooked grains to add flavour;
• Try substituting quinoa or brown rice in your favourite stuffing recipe;
• Serve cooked buckwheat, oats or millet with hot or cold milk, adding toppings such as nuts, fresh or dried fruit for a healthy, tasty breakfast.
  

Add whole grain goodness to family meals with the following easy recipes:

Steamed Millet with Pan-roasted Portobello Mushroom and Onions

1 cup (250 mL) millet, well rinsed and drained
2 cups (500 mL) water
1 small onion, finely chopped
1 large Portobello mushroom, finely chopped
3 Tbsp (45 mL) canola oil
½ tsp (2 mL) salt
1 tsp (5 mL) ground black pepper

1. In a small saucepan, cover millet in water. Cook on medium heat for approximately 20 minutes, until all water is absorbed and millet is fluffy and soft.
2. In a frying pan, heat canola oil with black pepper. Sauté onions with mushrooms until onions turn golden brown. Season with salt. 
3. In a large bowl, gently toss together the cooked millet, mushroom and onion. Serve hot as a main course or as a side dish. Makes 6 servings. One side serving = ½ cup (125 mL).

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