Tag: whole grains

Breakfast of the Month: Coconut Millet Porridge with Berry Compote

by in Amy's Whole Food Cooking, December 24, 2013

porridge

Millet is a golden-colored, gluten-free whole grain that tends to be a little dry when cooked, like rice or quinoa, but becomes soft and creamy when simmered with extra liquid. The addition of coconut milk complements it perfectly and gives porridge a luxurious texture and richness that really is a step up from your average winter breakfast cereal.

Read more

Farro With Pesto and Kale

by in Healthy Recipes, June 5, 2013

farro with pesto and kale
This is a go-to recipe in my house as it pleases the masses. I serve it cold in the winter and cool in the spring and summer. Swapping ingredients for the greens or herbs makes it perfect for any season. I like getting creative when I make pesto to add flavor and save money. Baby arugula is in season right now; it adds a bold peppery flavor to a pesto. It also cuts cost until basil is really in season. I like the texture of chopped lacinato kale with the farro but any spring green would be great. Grape tomatoes are a great way to enjoy the flavor of a tomato year round. As tomatoes become more seasonal you can opt for a diced tomato straight from your garden instead.

Read more

Meet This Grain: Farro

by in Healthy Recipes, May 22, 2013

farro
This ancient whole grain has been making a comeback! It’s versatile, easy-to-make and downright delicious.

What Is Farro?
Imagine the taste of brown rice, only with a nuttier flavor and pleasantly chewier texture. This Italian-born grain dates back to ancient Rome. While it’s sometimes confused with barley or spelt, farro has its own unique flavor and texture. Cook it in water or broth and it’s ready in about 25 minutes.

Read more

Meet This Grain: Freekeh

by in Healthy Recipes, April 17, 2013

freekeh
Freekeh (pronounced free-kah), is an ancient grain that’s had new-found popularity lately. If you haven’t seen it on supermarket shelves or on the menu at your favorite restaurant, be on the lookout; you will soon.

What is Freekeh?
In Arabic, the word freekeh means “to rub.” About 2,000 years ago, the grain was created by accident when a Middle Eastern village was attacked and their young green wheat crop was set on fire. The villagers rubbed off the burnt outer layers and cooked up the grain, and thus freekeh was born. It has a crunchy, nutty taste, which has been described as a cross between brown rice and barley.

What Makes Freekeh So Healthy?
One half cup of cooked freekeh has about 130 calories, 1 gram of total fat and 8 grams of protein. It’s free of saturated fat, cholesterol and sodium. This ancient gem is an excellent source of manganese, providing 70% of your recommended daily amount. It’s also a good source of fiber (with 4 grams per ¼ cup dry), plus phosphorus and magnesium. Freekeh is a whole grain so adding it to your diet can help you meet the USDA’s Dietary Guidelines to make half your grains whole.

Freekeh is also rich in lutein and zeaxanthin, two plant chemicals that have been shown to aid in eye health. This ancient grain also seems to work as a prebiotic, helping good bacteria flourish in the digestive tract.

Read more

10 Main Dishes Made With Whole Grains

by in Healthy Recipes, September 16, 2012

risotto
Celebrate Whole Grains Month this September by using more as your main meal. Quinoa, brown rice, whole-grain pasta, barley, and bulgur – dig into these mouthwatering whole grain recipes.

Read more

Healthy Every Week Challenge: Eat More Whole-Grains Wrap Up

by in Uncategorized, January 19, 2012

popcorn
We’re teaming up with fellow food bloggers and healthy eating advocates to host a Healthy Every Week Challenge, a month-long initiative to develop healthy eating habits. The plan is to develop a manageable healthy habit each week that will carry through the new year. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #gethealthy.

Quite possibly the best news of the week for the healthy challengers: Corn is a whole-grain. And so popcorn is a whole-grain. Air-popped is best, and of course with minimal butter/oil on it (but sprinkle liberally with cinnamon or spices!), but yes, eat some air-popped popcorn for a snack, and you’ve fulfilled week 2’s challenge of eating your whole grains. But the challenge participants didn’t limit their grain selection to just corn — oatmeal played a big role, as did whole-wheat flours, whole-wheat pasta, brown rice and wheat berries. What was the best grain, or form of whole grains that you ate this week? After the jump, check out a round-up of our challenge participants’ blog posts about whole grain week.

Read more

Weekend Cooking: Make a Whole-Grain Treat Today, Snack on Leftovers Next Week

by in Uncategorized, January 14, 2012
oatmeal cookies
These cookies are packed with whole-grains.

We’re teaming up with fellow food bloggers and healthy eating advocates to host a Healthy Every Week Challenge, a month-long initiative to develop healthy eating habits. The plan an is to develop a manageable healthy habit each week that will carry through the new year. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #gethealthy.

There’s generally more time on weekends for bigger cooking and baking projects — a Tuesday night isn’t usually ideal for experimenting with homemade pasta or learning to make ice cream from scratch. So when you do have extra time on the weekend, pick something that’s maybe a bit more adventurous or time-consuming, but that also makes great leftovers for the busy week ahead. If you make pancakes or waffles this weekend, make a few extra and stick them in the freezer. If you make a pot of soup or chili, freeze single servings in freezer bags; move a portion from the freezer to the fridge at night and by lunchtime the next day it’ll be ready to heat and eat. If you’re in the mood for something sweet, make a whole-grain-packed treat that will satisfy your cravings this weekend, and that you can eat for a snack during the busy week to come.

Read more

Win This Cookbook: Ancient Grains for Modern Meals

by in Uncategorized, January 11, 2012
cookbook
Eat more whole grains with a cookbook full of whole grain recipes.

We’re teaming up with fellow food bloggers and healthy eating advocates to host a Healthy Every Week Challenge, a month-long initiative to develop healthy eating habits. The plan an is to develop a manageable healthy habit each week that will carry through the new year. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #gethealthy.

The 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. I know what you’re thinking, but adding more whole grains to your diet doesn’t have to be boring. Barley, farro, kamut, polenta and wheat berries are just a few of the grains highlighted in Ancient Grains for Modern Meals.

Read more

Healthy Every Week Challenge Weekly Round-Up

by in Uncategorized, January 10, 2012
chocolate brownie oatmeal
The Picky Eater's Chocolate Brownie Oatmeal

We’re teaming up with fellow food bloggers and healthy eating advocates to host a Healthy Every Week Challenge, a month-long initiative to develop healthy eating habits. The plan an is to develop a manageable healthy habit each week that will carry through the new year. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #gethealthy.

We made it through week 1 of our Healthy Every Week Challenge, with many successes reported by participants. It seems that most of you were able to eat breakfast every day, or at least almost every day. Many reported quick breakfasts like nut butter on whole wheat toast or a container of yogurt and some fruit. Quite a few of you are egg lovers and there are a lot of die-hard smoothie fans out there, too. But overwhelmingly, the challenge breakfast of choice was oatmeal. When we gave away 2 bags of Coach’s Oat’s Oatmeal we learned about so many new ways to eat oatmeal — you like it topped with apples, brown sugar and cinnamon, honey, dried fruit, granola, chia and flax seeds, bananas, berries, pumpkin puree and there was even one report of topping oatmeal with Irish whiskey. To add to the oatmeal love, Kath Freston from KathEats.com shared with us her favorite ways to eat oatmeal (in smoothies, cooked on the stove-top and in pancakes!). The recipe pictured on top got a ton of attention on Twitter, and why wouldn’t it — it’s chocolate brownie oatmeal! Its creator, Anjali, over at The Picky Eater ate it every day during week 1 — a good idea for week 2 as well. The goal for week 2 is to eat more whole grains (you should keep eating breakfast, too!) so keep eating that oatmeal, granola and whole grain toast for breakfast and you’re set.

After the jump, see what our friends and participants were up to during week 1 of the challenge.

Read more

The Veggie Table: How to Get More Whole Grains in Your Diet

by in Uncategorized, January 9, 2012
whole grains
Are you eating enough of these?

We’re teaming up with fellow food bloggers and healthy eating advocates to host a Healthy Every Week Challenge, a month-long initiative to develop healthy eating habits. The plan an is to develop a manageable healthy habit each week that will carry through the new year. Join us here and share what you’re eating on Facebook and Twitter with the hashtag #gethealthy.

If you’re following a vegetarian or vegan diet, chances are a good portion of your plate is already made up of grains. But the 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. What’s so special about whole grains? They’re naturally packed with high amounts of fiber, and micro-nutrients like folic acid, magnesium, and vitamin E. All grains are low in fat and cholesterol free, and they typically have between 5-10 grams of protein per cup, which is great new for those of us following a plant-based diet. All that fiber and protein in whole grains helps to fill us up and keep us satisfied, making them great for weight management. Better yet, they’ve been linked to a lower risk of heart disease, diabetes, and certain cancers.

Read more