Easy Ways to Eat More Whole Grains

Easy Ways to Eat More Whole Grains

Whole grains are incredibly important to our everyday diets. They provide you with a healthy dose of fiber and they can help reduce your risk of heart disease, diabetes, and cancer. But what exactly are whole grains and how can you eat them every day? Let Recipe4Living fill you in on the easiest ways to get your grains.

First of all, which grains are whole grains?  There are loads of different whole grains around the world, but here’s a list (provided by the Harvard Medical School) of some of the most common whole grains in the Western world:

•    Amaranth
•    Barley
•    Brown rice
•    Bulgur (cracked wheat)
•    Whole-wheat pasta or couscous
•    Flaxseed
•    Millet
•    Oats
•    Quinoa
•    Rye
•    Spelt
•    Wheat berries
•    Wild rice

Now that we know which grains to be eating, how can we incorporate them into our diets?  Here are some easy ways to eat them on a daily basis. 

Switch Your Pasta
Replace your ordinary white pasta with whole-wheat pasta.  It tastes similar to wheat pasta and it only costs a few cents more, in many cases.  If you can’t stomach whole-wheat pasta, some grocery stores carry a kind of kind of blended pasta that contains both white and wheat flour.  Kraft, for example, has started making a macaroni and cheese that is made of 50% whole grain.  What a great way to get some extra fiber in your dinners!  Here are some pasta recipes that you can make; just use wheat or blended pasta instead of white:

Spaghetti Bolognese
Easy Lasagna
Pasta Primavera
Macaroni and Cheese Bake
Pasta Salad

Flex the Flax
Flaxseed can be seamlessly incorporated into a number of recipes without even being noticeable.  Add a tablespoon or so to smoothies or sauces, or a slightly larger amount to your baked goods.  You’ll get a whole grain boost and not even realize it.  Here are some recipes you could try adding flaxseed to:

Peach Smoothie
Chocolate Chip Cookies
Blueberry Yogurt Shake
Craig’s Pasta Sauce
Peach Muffins

Switch to Brown
Throw out your white rice and white bread!  The easiest way to make your lunches and dinners healthier is to switch to brown.  It’s a simple as that.  Here are some recipes for you to use wheat bread and brown rice in:

Egg Salad Sandwich
Brown Rice and Chicken
Mediterranean Turkey on Whole Grain Bread
Brown Rice Raisin Pudding
Beef Stir Fry

Oat It Up
Oats are a fabulous source of fiber, they can help lower your cholesterol, they're considered a superfood, and they’re yummy, too!  Try to have at least one serving of oats a day.  Why not start your day off with a bowl of oatmeal?  Sound too boring?  Spice it up with brown sugar, fruit, or milk for some extra flavor.  The great thing about oatmeal is that it will keep you full for a long time, so you won’t suffer from those mid-morning hunger pangs.  If you’re not into oatmeal, try making some fruity oat muffins for breakfast or snack time.  Here are some great oat recipes to try out:

Oatmeal & Raisin Waffles
Deluxe Crockpot Oatmeal
Oatmeal Apple Raisin Muffins
Orange Oatmeal Scones
Fruit Muffins

Do you have a great whole-grain recipe to share?  Submit it here!

Around The Web