There are many grains in addition to the more commonly known rice and corn. You can use the grains listed below in place of rice for a new flavor and texture. Whole grains have many vitamins and minerals and it is best to consume a variety of them. Quinoa, in particular, has 12 grams of protein per cup (cooked) and is a wonderful choice for vegetarians.
- Store grains in an airtight container in a cool, dry, dark place or in the refridgerator or freezer.
- You can store extra cooked grains in the refridgerator for a couple days or in the freezer.
- To make stovetop popcorn, heat 3 Tbsp of canola or grapeseed oil in a 3-qt pot. Add 1/3 cup of popcorn kernals in an even layer when oil is hot; cover and popcorn should start to pop; shake the pot occasionally as they begin to pop more. Remove from heat when the time between popping slows to 1 to 2 seconds; pour into a bowl.
- For other grains, such as barley and bulgur, add to vegetable soups, casseroles, or stir-fries.
- Quinoa ratio: 2 cups water to 1 cup grain (rinse before cooking to remove bitter flavor);
- Try quinoa in a salad or pilaf.
- Amaranth ratio: 3 cups water to 1 cup grain.
- Zinc is important for a healthy immune system and for healing wounds.
Why It's Great
- B Vitamins helps our cells grow and stay healthy.
- Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.
- Iron is essential for red blood cells and muscles.
- Manganese helps to keep our bones and nervous system healthy.
- Quinoa is a complete source of protein and has 12g per cup cooked.