Healthy Eating tips and cooking tips with Grains
Example of whole grains:
- Quinoa – high protein grain with manganese and magnesium
- Amaranth – contains good source protein and calcium, magnesium, fibre and Vitamin C.
- Brown rice – short grain (chewy, nutty) and long grain (light and flurry) as well brown basmati – Contains more fibre than white and contains protein, B vitamins, calcium and iron and some zinc
- Buckwheat – strong grain, gluten free – contains rutin a bioflavonoid for circulation.
- Barley – hulled contains husks and more nutrition that pearl
- Millet – alkaline in the body, good source of fibre
How to cook for healthy eating:
Wash well and add to pan, cover with double amount water and cook for 20-40 mins.
Put 1 small carrot, 1 small onion and a pinch of salt to cook with.
Add turmeric, Kombu, cumin, bay leaf, lemon/lime juice or soy sauce
Cook in coconut milk or home made stock
Once cooked, stir well and to serve add 1 dessertspoon of chopped parsley and 1 of mint.
Can soak all grains before cooking. Store grains in sealed container in cool dark place.
- Couscous – use wholemeal – you can make as base for tarts and in desserts.
- Bulgur wheat (boiled, dried and cracked) – good source of manganese and fibre
Wash well, put in bowl, cover with 2 parts boiling water, leave for 15 mins
Can soak all grains beforehand
Soba (wholemeal and buckwheat mix)
Udon (wholemeal and brown rice).
Add to boiling water for 10-12 mins
Use 100% wholemeal. Try to cook al dente so slows absorption into system.
- Whole oats
Shown to ower cholesterol and good for heart health and phosphorus with children’s brain health.
Can soak overnight in water or soya/rice/oat milk
Eat raw or cook, make granola or porridge
Add fresh fruit- different everyday
Sprinkle nuts/seeds or natural yogurt