Tip of the Day
Outside the Grain
Most of our kitchen pantries have some form of grain in them. Grain products, especially whole grains, offer a bundle of nutrients and phytonutrients vital for your health. Grains contain several B vitamins (thiamin, riboflavin, niacin and folate) and iron, and whole-grain foods also contain magnesium, selenium and varying amounts of fiber.
Next time you make your grocery list, consider thinking outside the box and try less common varieties of grains, like quinoa, buckwheat, millet, bulgur and spelt.
- Quinoa stands out nutritionally because it is higher in protein than other grains and it’s a good source of iron and an excellent source of magnesium. It can be used in soups, salads, casseroles and any dish that calls for rice.
- Buckwheat is a whole grain that is often prepared like rice.
- Millet is mild in flavor and quick to cook. It can be used in mixed dishes such as pilaf or casseroles, as cooked cereal, and when ground into flour for bread.
- Bulgur can provide a soft but chewy texture in many grain-based dishes like pilaf and tabouli and can even be added to bread dough.
- Spelt is nutty and mellow in flavor and is easily digested and higher in protein than other grains. Spelt flour can be substituted for wheat flour in baking.
For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit our Eat Right Nutrition Tips.
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Reviewed November 2012