A lot of people don't want to deal with whole grains because they often require a significant amount of cooking time. However, as the concept of eating whole grain foods instead of refined white flour catches on, whole grains are becoming more readily available in forms that require less preparation time than you might expect. Of course, it's still more likely that you'll get the most nutrients from a grain which hasn't been processed at all and will therefore require more cooking time. But not all whole grains take a long time to cook.

 

I suggest you try Quinoa (pronounced keen-wah) first. Technically it's not a grain, however it's an excellent source of complete protein. This means that you don't have to eat as much quinoa as you would wheat to get the same amount of protein and essential amino acids. It's also rich in fiber, magnesium, and iron. Cooking quinoa is relatively simple and usually takes 10-15 minutes. You can find suggestions for quinoa recipes online or just go ahead and try mixing it up with some herbs and veggies like you would rice or couscous.

 

For some of the grains which require a longer cooking time I often prepare them all at once when I have a bit of free time. For example, I might cook a couple pots of different grains, like spelt, buckwheat, bulgur, and quinoa, all at the same time. I put each of these in an airtight container and leave them in the fridge. You can use the grains throughout the week. My favorite thing to do is to put a spoonful or two of each of the cold cooked grains into a bowl in the morning with some honey, nonfat milk, and a sliced banana or a few strawberries. This is a very healthy meal which will give you energy for hours and hours! Pop it in the microwave if you want a hot breakfast.  At dinner you can reheat one of the grains and add some spices and olive oil. Initially it's a little work, but it's worth it in the long run.

 

Some often overlooked grains are wild rice, corn, oats, and brown rice. Wild rice isn't actually rice. It's a seed that comes from a type of grass that grows in water. It's a good source of protein and fiber. Corn is making a comeback after a while of being underrated. Mix it with legumes and you're really doing your body a favor! As for oats, we've all noticed that if you have a bowl of oatmeal in the morning one day and a bowl of cold cereal another that the oatmeal keeps you full longer.

 

Most people know this, but the important thing is to try to find ways to use that knowledge in our meal planning. For example, use oats as a thickener instead of regular flour. Also, don't forget to just say no to white rice! Of course, a bowl of white rice is better for you than a couple slices of over processed bread or pasta, however, the bran and the germ, which are rich in nutrients, have been removed from white rice. If you go to a restaurant and you have to choose between potatoes and fries, ask if they have rice, you might even push your luck and get brown rice! Many restaurants are now offering brown rice as a whole grain choice for dining out.

 

There are many other grains that you'll see in products if you wander around a health food store for a while, like amaranth and triticale. I would suggest buying pre-packaged whole grains if you are completely unfamiliar with a particular type of grain. This way you can follow the preparation instructions. If you have the time to research cooking methods and want to save money, many health food stores carry whole grains in bulk.  A bag of grains is cheaper than a box of cereal, will last you a lot longer, and is much better for your health. In the long run, you can fatten up your wallet instead of your waist!

 

For more info on various whole grains and some recipes to get you started visit: Whole Grains Council 

 

 

Jennifer Lamari is a freelance writer living, teaching, and fighting the forces of evil noise and air pollution in Paris, France. She writes informative articles on health and education as well as the occasional piece of flash fiction. She has lost 200 pounds without the use of any fad get-thin-quick diets. To read more from this author about healthy living and culture shock visit her musings at:

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