Whole grains are cheap, quick and easy and are packed with vitamins and can be loaded with protein. 

 

Among many health benefits – they're great sources of selenium, potassium and magnesium – a high-fiber diet also tends to make a meal feel more filling so you'll eat less.

 

Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber.

Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole-grain versions — rather than refined grains — as often as possible…

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There is compelling evidence that eating whole grains will reduce the risk of heart disease and cancers.  That does not directly speak to the impact that their processed counterparts may play in causing such ailments, but you can't help but wonder.  Equally compelling is the change one experiences when eliminating refined grains from their diet, and replacing them with the natural whole grains our bodies were intended to consume.  There is no clearer communication than what our bodies reveal to us following a meal.  The change in sustainable energy levels one experiences on a whole grain diet is remarkable.

Like many of you who may read this, we also love to eat. That leads us to the reason we have created this online community.  We want our whole grains to taste good. We want to enjoy them. We want our children to enjoy them.  We want to serve them proudly because of their rich flavors and textures.  We never want to have to have to say, it's pretty good...for whole grain.  We have discovered recipes that will make converts out of diehard white flour loyalists and we will share those with you here.

It’s not hard to get whole grains into your diet.

If you want to cook grains more quickly, let them sit in the allotted amount of water for a few hours before cooking. Just before dinner, add extra water if necessary, then cook. You'll find that cooking time is much shorter with a little pre-soaking

Another shortcut is to cook whole grains in big batches. Grains keep 3-4 days in your fridge and take just minutes to warm up with a little added water or broth. You can also use the leftovers for cold grain salads (just toss with chopped veggies, dressing, and anything else that suits your fancy), or toss a few handfuls into some canned soup. Cook once, then take it easy.

There are also many quick-cooking grain side-dishes on the market, even including 90-second brown rice. These grains have been pre-cooked so you only need to cook them briefly or simply warm them through in the microwave. 

 

Check out the whole grains gourmet for great recipes.   This is an easy recipe for whole wheat pizza dough.

 

Give up white flour for whole grains you will be healthier, wealthier and the planet will thank you!