How to Incorporate Whole Grains Into Your Diet

More and more talk has been circulating regarding the benefits of eating whole grains, as opposed to refined products, such as white rice, pasta and flour. Whole grains provide you with the benefit of higher nutritional value, to include fiber, vitamins, minerals and antioxidants. Getting these whole grains into your diet is pretty easy nowadays, as you can find them in almost every grocery store. Grains such as brown rice, Quinoa, couscous and others are becoming very popular, and can be the defining element of a superlative diet.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A list of whole grains you'd like to try
• A cookbook with some good whole grain recipes
• A kitchen full of basic items, such as olive oil, canned tomatoes, herbs and spices, butter, vegetables and different proteins

1. Browse the aisles of your favorite grocery store, shopping list in tow, and pick out some whole grain products that you think you would like to try.

2. Substitute whole grains for other kinds of carbohydrates that you would normally use. For example, if you generally make mashed potatoes with a meal, try cooking up some polenta instead. For a creamy polenta, you can add water, milk, or stock and then just simmer it on the stovetop until it reaches the desired consistency. Or, to make it easier on yourself, buy polenta that has already been cooked, available in a tube. You can just slice it up and either fry it in a little olive oil, about 5 minutes per side, or you can bake it in the oven. Top it with cheese, olives, drizzle it with olive oil or tomato sauce. It's a pretty versatile little dish!

3. Eat, eat, eat! Try different variations; peruse recipes for potentially scrumptious possibilities; taste-test different combinations of flavors. Whole grains are much tastier than refined grains, and so bring a lot more flavor to the table, so to speak. Have fun mixing it up.

Tips & Warnings

• Experiment with different textures and tastes when first trying whole grains. Many have a much heavier, denser texture than the more refined grains, so you might have to adjust accordingly, in terms of time on the stovetop. Additionally, the taste of whole grains can be nuttier and earthier, so the ingredients you choose to add should to your dishes should compliment this taste. Be creative. Be adventurous. Have a good time!
• Grains such as Quinoa are actually complete proteins, which means that they can be a substitute for meats, rice and beans, or nuts. Quinoa is a great source of protein for vegetarians or vegans. It's also got a nice, soft texture, and a sweet, nutty flavor, to boot.
• Make sure that you give yourself extra time when you're cooking brown rice or whole wheat pasta. These grains take a lot longer to cook than the more refined versions. Couscous and Quinoa, however, actually take very little time to cook. Since much of cooking is all about timing, try to pay attention to these differences. (Nobody wants a pot of burned couscous, now, do they?)

Resources

• Whole Grains Council
• FoodFit.com