Whole Foods Nutrition

You’ve probably heard that whole wheat bread isn’t actually made from whole grain wheat. If whole wheat isn’t a whole grain, then what is? Oats, brown rice, wild rice, barley, corn, quinoa and buckwheat are examples of whole grains. Whole grains are a good source of a number of nutrients including carbohydrates, B vitamins, iron, zinc, magnesium and fibre.

A grain is whole when all three parts of the kernel are present –the bran, the endosperm and the germ. In Canada, when wheat is milled to make flour, up to 5% of the kernel can be removed to help reduce rancidity and prolong the shelf life of whole wheat flour. This is why “whole wheat” isn’t actually whole wheat.

The food industry knows that consumers aren’t happy about the missing 5 % of the grain so they are busy creating whole grain products. The irony is that most commercial food products that bear the label “whole grain” are made from grain flours that have had all the parts separated, then recombined. As long as the bran, the endosperm, and the germ are added back to the product in the same relative proportions as they exist in the regular kernel then the product is considered whole grain.

Do the whole grains in processed foods have the same benefits as sitting down to a bowl of brown rice? Probably not, but choosing a product labeled 100 % whole grain or 100% whole wheat is a better choice than choosing the same product made with refined white four. Aim to get your whole grains from actual grains –start your day with old fashioned rolled oats, use brown rice as a bed for a stir fry, add barley to vegetable soups, cook up quinoa or wild rice to accompany a favorite meal.

Quinoa may be the most versatile and nutritious whole grain. While most grains have a long cooking time, quinoa is ready in only 10-15 minutes making it the perfect grain for any quick meal.

Cooking.  To cook quinoa, add one part of the grain to one and half to two parts liquid in a saucepan, depending on how firm you want the grain to remain.  For salads, a one to one and a half ratio is adequate. For a mushier texture, mix one part grain to two parts water. After the mixture is brought to a boil, reduce the heat to simmer and cover.

When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail.

You can also dry roast the quinoa before cooking for a nuttier flavour. To dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.

Nutrition: Quinoa is a complete protein and is high in iron making it an especially good choice for vegans who are often concerned about these two nutrients. Furthermore, the protein in quinoa is especially high in the amino acid lysine, which is essential for tissue growth and repair. Quinoa is also a very good source of manganese as well as a good source of magnesium, copper and phosphorus.

My favorite lunch in the summer is  quinoa salad. I got hooked on it last year and this year I have been making it from the time the first oregano sprigs made an appearance in my garden. It’s a make ahead salad that gets better with time, so it’s perfect for work lunches.  I make all kinds of variations, alternating between a garlicky dressing and a light flavoured dressing, sometimes using a bottled dressing like Annies “Goddess” dressing, which isn’t as healthy, but it tastes heavenly on the quinoa.  Every once in a while I use leftover brown rice or wheat berries instead of the quinoa. Wheat berries make an excellent base for a salad. If you have the time, and the forethought, try a salad with wheat berries, they are delicious.

My favorite quinoa salad is in the recipe archives.

Trying to increase the amount of whole grains you eat? Don’t forget about oats. Oats contain soluble fibre that can lower cholesterol levels and stabilize blood sugars. Often thought of as strictly a breakfast food, oats are easily overlooked as a versatile whole grain. See the archives for several breakfast recipes including two muesli recipes and a great light granola recipe.

This week try something different. Try oat groats. Oat groats are the least processed edible form of oats. Because they have not been extensively processed, they retain a high nutritional value, and they can be used in a variety of ways, like you would use other whole grains such as barley, short grain brown rice, or quinoa.

 Oat groats cook much like a long grain brown rice.  Put groats in a saucepan with at least twice as much water as groats. Bring to a boil then reduce to a simmer and cook for about half an hour to forty-five minutes, until tender but chewy. Pour off any additional water.

Oat groats make a great base for a salad. They also make a great pilaf. Try them instead of rice for a twist on a favorite rice recipe and enjoy as a side dish for fish or chicken.

There is an Oat Groat Salad posted in the recipe archives.

Often a winter staple, oats tend to lose their place at the breakfast table as springtime comes around.

Nutrition: Oats are an excellent source of soluble fibre which lowers cholesterol and helps to stabilize blood sugars. Oats are also a good source of thiamine, riboflavin and vitamin E. For the most nutritional value, choose steel cut oats. Steel cut oats have been minimally processed and still contain the bran. If you aren’t a fan of the chewy steel cut, choose a large flake rolled oat like an “old fashioned” rolled oat.  

A great way to enjoy oats in the spring is uncooked.  You can eat oats almost any which way. Some people prefer the crunch of a toasted oat, some like the chewy texture of an uncooked oat and others like their oats best soaked.

Check the recipe archives for great muesli and granola recipes.