WHOLE GRAINS Experts advise everyone that grains are a healthy necessity in every diet and that it is important to eat at least half of our grains as “whole grains.”

What is a Whole Grain? Whole grains include grains like wheat, corn, rice, oats, barley, quinoa, spelt, rye, amaranth. barley, and millet when these foods are eaten in their “whole” form. Whole grains are the entire seed of a plant. This seed is made up of three key parts: THE BRAN – The bran is the multi-layered outer skin of the kernel and is tough enough to protect the other two parts of the kernel. THE GERM – The germ is the embryo which if fertilized by pollen will sprout into a new plant.

THE ENDOSPERM – The endosperm is the germ’s food supply and is the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals. Whole grains contain all three parts of the kernel. Refining normally removes the bran and the germ, leaving only the endosperm, leaving about 25% of a grain’s protein lost along with at least 17 key nutrients. They may be eaten whole, cracked, split or ground. They can be milled into flour to make breads, cereals, etc.

WHOLE GRAIN HEALTH BENEFITS Fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but whole grains are often an even better source of these key nutrients. They have some valuable antioxidants not found in fruits & vegetables as well as vitamins B & E, magnesium, iron & fiber. Stroke risk reduced 30-36% Type 2 Diabetes risk reduced 21-30% Heart Disease risk reduced 25-28% Digestive system cancers by 21-43% Hormone related cancers by 10-40%

Studies show that eating whole grains lowers the risk of many chronic diseases. Eating at least 3 servings daily helps: Reduced risk of asthma Healthier carotid arteries Better weight maintenance & risk of obesity Reduction of inflammatory disease Lower risk of Colorectal cancer Healthier blood pressure levels Less gum disease and tooth loss

WHOLE GRAINS A TO Z Amaranth – A high level of very complete protein. Its protein contains lysine, an amino acid missing or negligible in many grains. Barley – Full of fiber (more effective than oats). Buckwheat – The only grain known to have high levels of an antioxidant called rutin that improves circulation and prevents LDL cholesterol from blocking blood vessels. Bulgur – Has more fiber than quinoa, oats millet, buckwheat or corn. Its quick cooking time and mild flavor make it ideal for those new to whole grains. Corn – Highest level of antioxidants of grains/vegetables.

Kamut – Higher levels of protein than common wheat Kamut – Higher levels of protein than common wheat. Oats – Has unique antioxidant, avenanthramides, that helps protect blood vessels from LDL cholesterol. Quinoa – Contains complete protein – containing all the essential amino acids our bodies can’t make on their own. Rice – One of the most easily digested grains and gluten free. Sorghum – A gluten-free grain. Spelt – Higher in protein than common wheat. Teff – Has over twice the iron of other grains and three times the calcium.

Triticale – It grows easily w/o commercial fertilizers and pesticides making it ideal for organic farming. Wheat – Dominates the grains because it contains large amounts of gluten that enables bakers to create risen breads. Wild Rice – The strong flavor and high price of wild rice means that it is most often consumed in a blend with other rices. It has twice the protein of brown rice, but less iron and calcium.

BASIC COOKING METHODS As a pilaf tossed with sauteed vegetables and plenty of fresh herbs In place of rice or noodles in soup, or casseroles Cooked with dried fruit and topped with milk or yogurt for breakfast Tossed with chopped veggies and a vibrant vinaigrette for a cool salad As a base for curries and stir-fries As a hearty stuffing for vegetables and roasts As a cooked cereal for breakfast

BASIC GRAIN INSTRUCTIONS STORING – Grains stored in airtight containers away from light, heat and moisture should keep for a few months. If you store them with oxygen tablets they can last for years. RINSING AND SOAKING – Rinse grains thoroughly under cold running water until the water runs clear. Soaking is optional, but it is recommended for hard grains like kamut, spelt and wheat berries – they will cook up quicker and maintain the integrity. BOIL/SIMMER – Bring water (and salt) to a boil, add grains and return to a boil. Stir, reduce heat so the water just simmers, cover the pot tightly and simmer. Do not lift the cover as it will slow the cooking process.

TEST – Check grains for doneness by biting into one TEST – Check grains for doneness by biting into one. Most whole grains are slightly chewy when cooked but not hard. FLUFF – When grains are done cooking, remove them from the heat and fluff them with a fork or chopstick. Cover them again and allow them to sit for 5 – 10 minutes before serving. LEFTOVERS – Refrigerate any leftovers. BAKING – Whole grains make excellent breads, muffins and baked goods. You may want to add a dough enhancer or add powdered gluten to help dough rise higher.

MAKE EASY SUBSTITUTIONS Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes. Or be bold and add up to 20% of another whole grain flour such as sorghum. Replace one third of the flour in a recipe with quick oats or rolled-oats. Add half a cup of cooked bulgur, wild rice or barley to bread stuffing. Add half a cup of cooked wheat, wild rice, brown rice, sorghum or barley to your canned or homemade soup.

Use whole corn meal for corn cakes, corn breads and corn muffins. Add three-quarters of a cup of uncooked oats for each pound of ground beef or turkey when you make meatballs, burgers or meatloaf. Stir a handful of rolled oats in your yogurt, for a quick crunch with no cooking necessary. Make risottos, pilafs and rice dishes with barley, brown rice, bulgur, millet, quinoa or sorghum. Use whole grain breads, pasta and cereals.

GLUTEN FREE GRAINS Gluten-intolerant people can eat whole grains. A large number of gluten-free grain choices are available such as Amaranth, Buckwheat, Corn, Millet, Quinoa, Rice, Sorghum, Teff, Wild Rice and Montina (Indian rice grass). Oats are inherently gluten-free but are frequently contaminated with wheat during growing or processing. There are companies that currently offer pure, uncontaminated oats. Many recipes have been developed using gluten-free grains along with nuts, arrowroot, beans, soy, tapioca, & potato.

CELIAC DISEASE AND ALLERGIES Nearly 3 million Americans have celiac disease – an autoimmune form of gluten intolerance – who must eat a gluten-free diet for life. Other people may not have celiac disease, but may be allergic to what and must avoid all forms of wheat. Use the gluten-free grains to make healthy breakfast cereals and side dishes while many can be ground into flours for flavorful baked goods such as pizza, desserts, many kinds of breads and muffins.

BUYING GLUTEN-FREE PRODUCTS Hundreds if not thousands of companies world-wide provide a huge array of gluten-free foods and ingredients; many can be found at natural food stores. Many grocery stores & mail-order companies also sell them. Some include: Amazing Grains, Arrrowhead Mills, The Birkett Mills, Bob’s Red Mill, Cream Hill Estates, Ener-G.com, Enjoy Life Natural Brands, Gifts of Nature, Gluten Free, Gluten-Free Mall, GF Harvest/Gluten Free Oats, Gluten Solutions, GoGo Quinoa, Lundberg Family Farms, Montana Monster Munchies, Northern Quinoa Corp., Ancient Harvest, Twin Valley Mills, The Teff Company, and Udi’s Gluten Free

HIDDEN SOURCES OF GLUTEN Gluten hides in many unsuspecting places such as candy, sauces, and malt flavoring. Other ingredients appear suspicious, but may be sale. If in doubt about a particular food, ask the manufacturer about the ingredients and the standards they use to assure your safety. Reading labels is very important. Wheat has to be listed but other gluten containing grains such as barley, rye, spelt, kamut or triticale do not have to be listed as gluten free. For additional info see The National Foundation for Celiac Awareness/Celiac Central and the Mayo Clinic.

HOW MUCH IS ENOUGH? The Dietary Guidelines for Americans recommend that all adults eat at least half their grains as whole grains – that’s at least 3 – 5 servings of whole grains. Even children need 2 – 3 servings or more. Consumption lags far behind these recommendations. For example, the average American eats less than one daily serving of whole grains, and over 40% of Americans never eat whole grains at all. Eat 3 “ounce-equivalents” of foods made with 100% whole grains. A slice of bread usually weighs about an ounce.

FIBER IN WHOLE GRAINS GRAIN % FIBER GRAIN % FIBER Amaranth 15.2% Barley 17.3% Brown rice 3.5% Buckwheat 10.0% Bulgar 18.3% Corn 7.3% Kamut 19.2% Millet 8.5% Oats 10.6% Quinoa 5.9% Rye 14.6% Sorghum 9.0% Triticale 14.6% Wheat 12.2% Wild rice 6.2%