Healthy Recipes
Chew on More Whole Grains this September
Summer Quinoa Pilaf recipe below
Did you know that half of the grains you eat each day should come from whole grains? As Americans we aren’t doing so well at meeting that goal. In fact, only 11% of our grain intake comes from whole grains.
September is National Whole Grains Month, and to encourage more people to get creative and crazy with their whole grains, I am going to blog about a new whole grain recipe every Monday, Wednesday and Friday during the month of September.
Do you have any favorite whole grain recipes or ideas for adding whole grains into your normal routine? Send them to me at a.wilson@new-life-nutrition.com and I’ll talk about them on my blog.
Whole grains are great for weight maintenance – they keep you fuller longer – and they are packed with healthful nutrients. Whole grains have fiber, selenium, potassium and magnesium and eating three servings of whole grains per day has been associated with a reduced risk of diseases, such as heart disease and cancer.
So what counts as a whole grain? By definition, a whole grain has three key components of a grain: bran (the fibrous outside part of the grain), endosperm (the inside of the grain and the part that remains when grains are processed) and the germ (the heart of the grain).
In terms of food that we eat, examples of whole grains include: amaranth, barely, buckwheat, bulgur, brown rice, corn (including popcorn!), millet, oats, quinoa, whole wheat bread, pasta and crackers, and wild rice. If you have never heard of some of these whole grains, and have no idea what to do with them, follow me this month as I experiment with new, grainy recipes.
Pick up some delicious tomatoes from the farmers market and try my Summer Quinoa Pilaf for dinner!
SUMMER QUINOA PILAF
Why I love quinoa: this whole grain is also a complete protein. Quinoa is super versatile and cooks in only 15 minutes, which makes it an easy, healthy and quick weeknight dinner option.
Ingredients:
3/4 cup dry quinoa
2 zucchini, grated
½ Tablespoon olive oil
2 heirloom tomatoes, chopped
1 can garbanzo beans, drained and rinsed
¼ cup freshly grated parmesan cheese
1 Tablespoon olive oil
Zest and juice from 1 lemon
½ cup chopped fresh basil
Salt and pepper to taste
Directions:
Cook quinoa according to package directions. Meanwhile, heat a sauté pan over medium-high heat. Add ½ Tablespoon olive oil and add grated zucchini. Sprinkle with a little bit of salt and sauté, stirring often, until zucchini is just starting to brown. Remove from heat.
When quinoa is finished cooking, stir in sautéed zucchini, chopped heirloom tomatoes, garbanzo beans, parmesan cheese, olive oil, lemon zest and juice and chopped basil. Add salt and pepper to taste.
Enjoy Summer Quinoa Pilaf as a side dish or a meatless main meal. Also great for lunch the next day.
One Response to “Chew on More Whole Grains this September”
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I should digg your post so other folks can look at it, really useful, thanks.
- Murk