Let’s be honest, there are some foods we all find it hard to get onto our plate, and that’s OK. Being healthy is not just about being active and selecting nutritious foods. It’s also about having a comfortable relationship with our food. In short, eat what you like and like what you eat.
One food people often struggle getting onto their plate is whole grains. For many, the biggest barrier is a lack of time. Whole grains such as brown rice can take two to three times longer to cook compared to their more refined counterparts.
Have no fear. Whole grains are easier to make than you might think, plus they taste great and have major health benefits. Fiber-rich whole grains can help you feel full1 throughout the day, and have been linked to better blood sugar regulation and both heart and gut health. While our national guidelines recommend half our daily grains come from whole grain sources, the only way for us to eat more throughout the day is if they taste good and we feel comfortable cooking them.
Here are my go-to tips to get more whole grains onto your plate.
Five Time Saving Tips:
The Soak: I soak my whole grains in water at night when I am preparing dinner. I store them in the refrigerator and cook the next day. 5 minutes today, will really save you time tomorrow.
The Simmer: The easiest way to cook whole grains like brown rice or barley in half the time is to simmer them in plenty of water, just like you cook pasta. To cook, place grains in a large pot and cover with water. Add in a little salt and bring to a boil, then reduce to a simmer and cook, testing the grain after 20 minutes. If not done to your liking, simmer longer until it tastes right to you. It should be slightly firm, but not mushy when cooked. When done, drain and return to the pot to keep warm or spread on a sheet tray to cool.
The Big Batch: Cook a large batch of whole grains at once. Then they can be added to soups, stews, salads, or microwaved with milk for an easy breakfast. The best grains for soaking overnight are barley, spelt, and wheat berries. Find your favourites by checking out this list of whole grains.
The Rest: Soak 1 cup bulgur (cracked wheat) in 2 cups boiling water. Cover and let rest for 30 minutes. From here the options are endless. My favorite is to add in chopped tomatoes, parsley, olive oil, and lemon for a traditional and easy side dish called tabbouleh.
The Mix: Add cooked whole grains into the foods you already enjoy. I love adding cooked bulgur or even quinoa to my meatloaf and then bake as normal.
Top Three Flavour Power Plays:
1. Toast your grains for 3-5 minutes in a dry skillet over low-medium heat before cooking. They will give off a soft, nutty aroma
2. Add cumin, garlic, turmeric, or paprika to spice it up.
3. After cooking your grains, mix in fresh herbs like cilantro, thyme, and mint to boost colour, flavour, and texture all at once.
Before you bench your whole grain game, try one of my simple tips. The most important thing to rememebr is to start small, discover what is right for you, and have fun exploring in the kitchen.
For more nutrition education articles, visit nutritioneducationbc.ca.
1) Health Canada. Grain Products. Modified: 2008-01-14. Accessed April 02, 2017 at http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/grain-cereal/index-eng.php.
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