Search
View
Site actions
Page related

Defining Whole Grains

Defining Whole Grains Packed with fibre, protein and carbohydrates, whole grains can take a merely average diet to the next level. Processed grains such as white flour and white rice are stripped of nutrients during milling. The bran, removed during processing, contains most of the fibre in grains and the germ (also removed during processing) packs significant quantities of heart-healthy vitamin E. Many of us are not aware that there are options beyond brown rice and whole-wheat bread. There is a whole world of grains out there! Bulgar, kasha, barley, to name a few have flavours and textures all their own. Following are the definitions of grains and a few suggestions as to how you can incorporate them into your diet. Pearl Barley The same grain that is malted to make beer and whiskey gets teamed and polished into pearls. Pearl barley can be ground to make barley flour, or whole, makes a great addition to soups and stews. Oats Oats are the most nutritious of the cereal grasses (with instant oatmeal some of the fibre gets lost in the processing). Use oats in muffins, cookies, snack mixes, etc. Wheat Berries Wheat berries are whole, unprocessed kernels of wheat with a nutty, crunchy texture. Look for them in health-food stores or large supermarkets and add them to soups, breads and hot cereals. Whole-Wheat Flour An unmilled version of white flour, whole-wheat flour makes hearty pasta and deeply flavoured breads. To convert a regular bread recipe into a whole-wheat recipe, substitute half of the white flour with whole-wheat flour. Cornmeal Made by grinding dried corn kernels, cornmeal can be yellow, white or blue, depending on the type of corn used. Water-ground (rather than the more common steel-ground variety) is healthier because it contains some of the hull and germ. It can last up to four months in the refrigerator. Wheat Germ Wheat germ is the nutrient-packed centre of the wheat berry, the source of all the vitamins, minerals, and proteins. It adds a nutty flavour to hot cereals and yeast breads. Bulgur Bulgur is made from wheat kernels that have been steamed, dried, and crushed. Middle Eastern cooks favour its tender, chewy texture. Flaxseed Flaxseed has calcium, iron, niacin and vitamin E and is a great way to get omega-3 fatty acids. Millet One-third of the world's population eats millet as a staple of their diets. Rich in protein, the tiny grains are prepared like rice or ground and used like flour. Kasha Kasha, aka roasted buckwheat groats, have a nutty, toasty flavour that makes them perfect for pilaffs. ...