September 1, 2015
September is Whole Grains Month
Whole grains are an important part of a healthy diet because they provide key vitamins, minerals, and antioxidants that processed and refined grains do not! Whole grains such as wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, and rye are nutrient-rich because the entire grain is consumed, including the germ, endosperm, and bran. The 2010 Dietary Guidelines for Americans recommend that everyone make half of the grains they are eating whole grains. This means that everyone ages 9 and up should be eating 3 to 5 servings or more of whole grains each day.
The Whole Grains Council has compiled the results of various medical studies, which have shown that consuming whole grains regularly can have protective effects against many chronic diseases, like heart disease, stroke, cancer, diabetes and obesity. While no one food can guarantee good health, every whole grain in place of a refined grain can help!
Enjoy whole grains easy with this quinoa salad recipe for dinner (serves 4):
Ingredients: 1 cup cooked quinoa, 2 tbsp lemon juice, 2 tbsp olive oil, 2 tbsp fresh or dry basil, 1 can (15oz) of garbanzo beans, 1 can (7.25oz) whole kernel corn, 1 tomato, diced, 1 bell pepper, chopped, ½ cup feta-cheese.
Directions: Cook quinoa as directed on package. While quinoa is cooking, chop and mix remaining ingredients in a large bowl. Mix quinoa in with vegetables once done cooking. Sprinkle feta-cheese, serve, and enjoy.
Other Examples of One Serving of Whole Grains
- 1/2 cup cooked rice, bulgur, pasta, or cooked cereal
- 1 ounce dry pasta, rice or other dry grain
- 1 slice bread
- 1 small muffin (weighing one ounce)
- 1 cup ready-to-eat cereal flakes