Whole Grains & Brown Rice

I thought it might be fun to spend some time talking about whole grains today.  Have you ever wondered why eating whole grains is important?  Or what the difference is between whole grains and refined grains? Or how to make brown rice without it tasting bland?  Then keep reading!

Whole grains are different from refined grains or enriched grains, both of which are far more common in the United States.  Whole grains mean that the grain is still completely in-tact and has not had the bran or germ removed through the milling process.  This is important because whole grains still contain the essential enzymes, fiber, and b vitamins.  Some of my favorite whole grains include brown rice, quinoa, amaranth, and millet.

Refined grains are grains that have been milled, stripping them of their bran and germ, which results in a loss of nutrients.  Refined grains have a softer texture and extended shelf life, which is why they are used in packaged and processed foods.  Sometimes manufacturers will add some of the b vitamins lost during processing back into the grain, resulting in enriched grains. Some enriched grains are also fortified with nutrients that are not naturally present in that food, such as folic acid or iron.  However, there is no way to replace the fiber that is lost during processing.

Why is all of this important?  It's important to choose whole grains as much as possible because of the impact that refined or enriched grains have on the body.  Refined grains are quickly digested into simple sugars and absorbed into the bloodstream much faster than whole grains.  This causes your blood sugar to spike and then crash, which results in feeling moody and drained of energy.  When you eat whole grains, the fiber prevents your blood sugar from spiking which will keep your energy level up.  And since fiber is what helps us to feel full, eating whole grains will help you to feel more satisfied and you won't find yourself overeating.
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My Top 5 Tips for Quick, Healthy & Incredibly Easy Meals

I have received a couple of emails from readers asking for tips on how to start cooking more meals from scratch in their kitchen.  I think one of the most intimdating factors for most folks is thinking that cooking from scratch is going to be a huge amount of time.  I won't lie, you will have to devote some time to meal planning, grocery shopping, and basic kitchen prep work.  But, once you stock your kitchen up with some basics and learn a few quick go-to meals for easy breakfasts, lunches, and dinners, cooking from scratch will hardly seem intimidating!  Here are my top tips for making quick, healthy, and easy meals at home.  Whether you are a kitchen newbie or an experienced home chef, hopefully this will inspire and enlighten you!

1. Keep a well-stocked pantry of grains

If you are new to cooking or are hoping to start preparing more meals at home, then cooking your own grains is an easy place to start.  Go to the bulk bins at your local health foods store and stock up on some basics.  I always keep brown rice, red and white quinoa, spelt berries, millet, rolled oats, and brown rice pasta on hand.  Some grains take longer to cook than others (e.g. brown rice), which is why it is important to have a variety so that you can easily prepare something in 15 - 20 minutes (e.g. quinoa) if you don't have much time. 

Grains are great for quick dinner items like thai quinoa salad, kimchi fried rice, millet and aduki bean salad, spicy tofu and spelt berries salad, pineapple fried quinoa, or simple rice and beans.  Every Sunday evening I make a batch of brown rice and/or quinoa for the week.  Having grains already prepared for the week makes weeknight dinner assembly a snap!

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