Whole-grain foods cantain the entire grain kernel the bran, endosperm and germ. Refined grains, such as white flour and white rice, contain only the endosperm. This distinction is important because the bran and herm are where most of the antioxidants, B vitamins, fiber, magnesium and other nutrients are found. The best way to get whole grains is to eat the grains themselves (think bulgur and oats). Also try these less well known but highly nutritious whole grains.
AMARANTH – Serve with fruits and nuts as a hot cereal or with thyme or other herbs as a side dish.
Calories 251; Protein 9g; Fat 4g; Carbs 46g; Fiber 5g.
FREEKEH – This roasted, young green wheat can be used in any recipe in place of rice.
Calories 173; Protein 6g; Fat 1g; Carbs 37g; Fiber 5g.
MILLET – To enhance flavor, toast in a skillet before boiling. Add to salads or soups. And millet flour can be used for baking.
Calories 207; Protein 6g; Fat 4g; Carbs 41g; Fiber 2g.
QUINA – Rinse before cooking. Use as a base for cjili or soup, or serve with herbs and onion as side dish.
Calories 222; Protein 8g; Fat 4g; Carbs 39g; Fiber 5g.
TEFF – This tiny grain can be used in place of rice in a pilaf or a porridge or stirred into chili or soup.
Calories 255; Protein 10g; Fat 2g; Carbs 50g; Fiber 7g.