17 Dec 4 Easy Whole Grain Recipes
This September we’re celebrating Whole Grain Month, but what exactly are whole grains? According to the Whole Grain Counsel, a nonprofit consumer advocacy group working to “ increase consumption of whole grains for better health,” Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver the same rich balance of nutrients that are found in the original grain seed.”
100% of the original kernel must be present in the food to qualify as whole grain. Examples of whole grains include: barley, corn, millet, oats, brown rice, rye, whole wheat flour, and wild rice. There are also other types of rice such as red rice or black rice. Don’t be fooled. The color of the food does not determine whether it qualifies as whole grain.
The health benefits of incorporating these grains into your diet is phenomenal! Whole grains have been proven to lower the risk of heart disease, stroke, cancer, diabetes and obesity. They promote healthy cholesterol levels and blood pressure, and even diminish acne breakouts and allergies!
Adding whole grains to your diet is easy! Just switching a few of your refined wheat products for whole wheat ones makes a difference. To help you make the switch to whole grains we’ve compiled a few recipies.One look at these treats and you won’t want to go back to refined grains!
Apple Blueberry Crisp
Put 4 chopped apples and 2 cups of blueberries in an 8×8 baking dish coated with cooking spray. In another bowl, mix ⅓ cup of whole wheat flour, 1 cup of rolled oats, 1 tsp cinnamon, ½ cup brown sugar, and 4 tbs of canola oil until crumbly. Spread flour mixture evenly over the fruit and bake at 350 for 40 minutes or until bubbly.
Italian Sausage Sandwich
Cut up 4 links of pre-cooked chicken or turkey sausage and brown in a little olive or canola oil. Saute 2 sliced red or green bell peppers and 1 thinly sliced onion in a little oil. Stuff pita pockets with sausage and cooked vegetables.
Whole Grain Pita Pizza
Spread spaghetti sauce on round pieces of whole wheat pita bread. Add shredded mozzarella and freshly chopped vegetables. Bake at 350 for 15 minutes.The kids will love it!!
Irish Oatmeal with Apples
Measure ¼ cup of steel cut oats and one cup of water in a sauce pan. Bring to a boil. Add diced apples or pears, cinnamon, and a handful of walnuts or pecans. Enjoy with a cold glass of milk!