Cooking with whole grains
Whole grains are an essential part of a nutritious diet, but knowing which ones to consume and how to cook with them can be just as important!
Whole grains are an essential part of a nutritious diet, but knowing which ones to consume and how to cook with them can be just as important!
Whether it's whole-wheat pasta, barley, brown rice or quinoa, there are many ways you can cook with these grains and give your meals added nutrition and taste.
The health benefits of whole grains are due to their high amounts of vitamins, minerals, and antioxidants. Eating whole instead of refined grains – such as white rice and white flour – can help lower cholesterol, triglycerides and insulin levels, according to Harvard research, which in turn reduces the risk of cardiovascular disease and the chance of developing type 2 diabetes.
Because they're also rich in fiber, whole grains aid in digestion and will keep you feeling full longer!
So get cooking this week with these meals we've planned for you below! These tasty dishes are easy to make and are bulked up with different types of whole grains:
Monday: Toasted quinoa salad with scallops and snow peas
This heart-healthy quinoa salad includes scallops, which are a great source of Vitamin B12 and omega-3 fatty acids. Red bell peppers, snow peas, and scallions are also included in this low-cal meal.
Per serving: 326 calories; 15g fat, 32g carbohydrates, 16g protein, 4g fiber
View recipe on eatingwell.com >
Tuesday: Baked barley risotto with butternut squash
Barely is mixed with other healthy ingredients – butternut squash and spinach – and seasoned with white wine and low-sodium vegetable broth. Enjoy this fiber-rich meal at 427 calories.
Per serving: 427 calories; 15g fat, 63g carbohydrates, 13g protein, 15g fiber
View recipe on realsimple.com >
Wednesday: Beef and broccoli stir fry with whole grain brown rice
Here's an easy low-fat meal you can put together in about a half hour! You'll get a good dose of fiber from the brown rice, and protein and other nutrients from the beef and broccoli.
Per serving: 141 calories; 3.9g fat, 14.3g carbohydrates, 13g protein, 2.2g fiber
View recipe on allrecipes.com >
Thursday: Whole grain spaghetti with garlicky kale and tomatoes
This tasty pasta dish that is made with one of the healthiest veggies out there – kale – which provides more than 100 percent of the daily value of vitamins A, C, and K. This meal also takes about a half hour to make!
Per serving: 413 calories; 16g fat, 56g carbohydrates, 17g protein, 8g fiber
View recipe on realsimple.com >
Friday: Fresh herb and lemon bulgur pilaf
This pilaf dish, which comes in at less than 300 calories, gets its flavor from fresh dill, mint, parsley, ginger and lemon.
Per serving: 277 calories; 12g fat, 39g carbohydrates, 7g protein, 10g fiber