Whole Grains Month!

What is a Whole Grain?

​A whole grain contains the bran, germ, and endosperm of the grain.

• Bran (outer layer of the grain) = antioxidants, B vitamins, minerals, protein, fiber!
• Endosperm (largest part of grain) = carbohydrates, protein, vitamins, minerals
• Germ (smallest part of grain) = B vitamins, protein, minerals, healthy fats

When a grain is processed, or refined, at least one of these components (usually both the bran and the germ) is removed from the grain. Examples of refined grains are white rice, white flour, and white pasta.
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​Grains also contain a husk, which is the very outer protective layer. This is typically removed in all grains because it is so tough, but (fun fact!) is sometimes used in fiber supplements.

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Why Choose Whole Grains?

​One of the many reasons why whole grains are a smart choice is that they contain FIBER! Fiber is a nutrient that:

• helps make us feel full (and make that full feeling last)
• lowers cholesterol (good for your heart!)
• helps control blood sugar levels
• keeps things moving (helps prevent constipation and helps keep your gut healthy)
• aids in weight control and weight loss

 
Whole grains also contain B vitamins, which are important for metabolism (they help your body use energy from your food) and for your nervous system. The minerals that whole grains contain are important for building bone, using the energy your body has stored, and aiding in a healthy immune system.
 
As you can see, each part of the grain contains nutritious components. Why not choose whole grains and pack in as many nutrients as you can?!

Short on time? Look for quick-cooking grains, like this 10 minute farro!

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Mix it Up!

​There is a whole world of whole grains to choose from! Check out this list of A-Z grains compiled by the Oldways Whole Grains Council. 

Amaranth: This grain is technically a “pseudo-grain,” just like quinoa and buckwheat. It’s often referred to as a grain due to its similarities to grains – nutritionally and how it's used.

Buckwheat: As mentioned above, buckwheat is actually a “pseudo-grain.” It has a slightly nutty flavor and is commonly used in pancakes, soba noodles, crepes, and kasha. When shopping, make sure what you are buying is whole buckwheat.

Barley: You may recognize this grain as a common soup ingredient. Look for whole, hulled, or hull-less barley to get the full nutritional benefits from this grain!

Bulgur: You may recognize this grain as an ingredient in tasty tabbouleh salads. Bulgur is made from cooked, dried, and chopped wheat kernels. It is commonly used in Middle Eastern dishes and only takes about 10 minutes to cook!

Farro: This chewy grain is also known as Emmer and is a popular grain in Italy - although it's becoming increasingly popular across the globe. When looking for this whole grain, avoid "pearled" farro.

Millet: The name millet actually describes a group of grains that are common in India, China, South America, Russia, and the Himalayas. This is a very versatile grain and is gluten-free! When using this grain, try toasting it before cooking to bump up the flavor.

Quinoa: This popular "superfood" is a trendy and nutritious whole grain. This fluffy grain originates from the Andes and is a good protein source. Quinoa can be used in salads, soups, cereals, and more!

Wheat Berries: These whole wheat kernels have a satisfying chewy texture and make a great addition to salads, as a side dish, or even as an alternative to your morning oatmeal. Make sure to plan ahead - wheat berries take a bit longer to cook than these other whole grains!

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Where Can I Find These Grains?

Check out your local grocery stores! You can often find these in the bulk bins or with other packaged grains like rice. If your local stores have a limited selection, you can often purchase these grains online. Here’s a list of sites that offer whole grains: Mail Order Grain Sources

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Italian Farro and Vegetable Salad

Serves 4-6​

​This colorful, versatile salad uses farro, a grain commonly used in Italy. The recipe was adapted from a cooking class taken during a study abroad in Florence, Italy! Feel free to have some fun and swap in different seasonal veggies for the ones listed. You can even experiment with different grains! Want an extra punch of flavor? Try a squeeze of fresh lemon juice to finish off this beautiful, nutritious dish!

​​​Ingredients:

1 cup farro, rinsed
¼ cup olive oil, divided
½ medium yellow or white onion, diced
1 clove garlic, minced
1 large carrot, diced
2 small zucchini, diced
½ fennel bulb, diced
½ red pepper, diced
1/3 cup fresh mozzarella, cut into ½” inch cubes
¼ cup black olives, halved
1/3 cup cherry tomatoes, quartered
¼ cup fresh basil leaves, roughly chopped
1 small bunch Italian (flat-leaf) parsley, finely chopped
Salt and pepper, to taste

Directions:

1. Bring 4 cups of salted water to a boil. Add farro and simmer for about 20 minutes, or until farro is tender, but chewy. Strain and set aside in a large bowl to cool.
2. Meanwhile, heat 2 Tablespoons olive oil in large pan. Add onion and cook until onions start to become tender. Add garlic and cook until fragrant, about 30 seconds. Add carrot, zucchini, fennel, and bell pepper. Cook until vegetables are tender, but still have some “crunch.” Add vegetables to farro.
3. Add mozzarella, olives, cherry tomatoes, basil, and parsley to farro mixture and stir to combine. Add salt and pepper to taste and drizzle with remaining olive oil. 

​Buon appetito!
~Leah Swanson, RDN

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Fun Extras!

How to Add Whole Grains to Your Diet
 
Celebrate Whole Grains Month

Choose My Plate - Grains