Eat whole grains. Eat whole grains. Eat whole grains. Everyone hears it, but how many of us are really doing it? In fact, we hear it so much that I think we all start tuning it out.
Did you know half of the food you eat every day should include whole grains? Beyond serving up whole grain breads, wheat pastas, and brown rice, there are several other options for getting those healthy grains onto your family’s dinner table.
Ever hear of quinoa (pronounced keen-wa)? Experts say it’s one of the best foods you can add to your diet. It’s also quickly become one of the hottest trends in healthy eating and is even lining the shelves of some Costcos. While it’s not new – I’m pretty sure the Egyptians have been eating this Super Food (click HERE to see what other foods are on the list of Super Foods) for gazillions of years – it’s new again. Look for it at your local market by the rice and grains.
What is it? It’s a grain that can be cooked just like rice (steamed in a rice cooker or on the stove) but has more flavor, texture, fiber (5 grams per cup), protein (8 grams per cup) and iron than its white side dish counterpart. It fights off heart disease, diabetes, and hunger pains.
How can you cook with it? You can steam it with water or broth and serve it as a substitute to rice, pasta or potatoes. It also mixes great with vegetables, beans, or nuts for a one-pan dish too.
Here’s a recipe for eating quinoa as a hot breakfast cereal.
Ingredients: (serves 2)
1 cup quinoa
2 cups water
1/2 cup fruit (thinly sliced apples, bananas, blueberries, raspberries, etc.)
1/3 cup small dried fruit (raisins, craisins, apricots, etc.)
1/2 teaspoon cinnamon
Top with milk, cream, or soy milk and sweeten with honey or brown sugar.
Rinse quinoa and add to water; bring to a boil. Reduce heat; simmer for 5 minutes. Add fruit and cinnamon; simmer until water is absorbed.
Serve with milk or cream and sweeten to taste with honey or brown sugar.