Stock Your Pantry Series
Welcome to the Stock Your Pantry Series!
We are so excited to share great tips on a healthy pantry including what to buy and how to make whole food plant based cooking successful and easy. Today’s post is all about GRAINS. What are they, what are the health benefits of these amazing plants and ideas on how to incorporate them into your pantry to make amazing dishes with Anticancer Method cooking.
What Makes Whole Grains Healthy
Whole grains have many health benefits. They are rich in fiber, protein, and antioxidants which make them a great addition to an anticancer diet!
The health benefits of these amazing plants come from the intricate way the grain grows. It is made up of three parts: the bran, the endosperm, and the germ. Each has it’s own health benefits. The outer shell, or bran, is full of fiber and vitamins including vitamins B, zinc, iron, magnesium and antioxidants. The interior layer is then composed of a starchy carbohydrate which is full of protein and vitamins called the endosperm. And last but not least the nutrient packed core, or germ, which is rich vitamin B, vitamin E, phytochemicals, healthy fats, and antioxidants. All of these components today make a whole grain. When you remove one of these components, you loose some of the health benefits of the intact grain.
The high content of fiber in whole grains can reduce the risk of colon cancer, help with weight loss, regular blood sugar, decrease cholesterol, and contribute to a healthy gut microbiome. What an amazing food!
What are Refined grains
Refined, or processed grains, are milled to remove the bran and the germ of the grain. This process was developed to give the grain a longer shelf life. Unfortunately, it also removes many of the health benefits as a trade off for a longer shelf life. These ARE NOT the same a whole grains and you should strive to choose whole grains over these nutrient poor counterparts. Here are some examples of refined grains: white flour, enriched wheat flour, white bread, white pasta, white rice, even “multigrain” is misleading and likely a combination of multiple refined grains.
Recommended whole grains to stock in your pantry
Amaranth
What is it:
Similar to quinoa, it is a pseudograin or psuedocereal, which means it is actually a seed that acts like a grain.
health benefits:
It is a super grain! it is high in protein and the only grain with vitamin c. It also has more calcium, magnesium, iron, carotenoids, and fiber than most vegetables.
How to use it:
Breakfast cereal/porridge, risotto type dish or a healthy snack when “popped” like popcorn
Barley
What is it:
It is a hearty grain that is a member of the grass family.
health benefits:
Good source of fiber, has antioxidants, phytochemicals, and protein.
How to use it:
Can be used in place of rice, in stews as the starch it gives off is a good thickener, or in salads.
Brown Rice
What is it:
Rice! Brown rice is the whole grain, white rice has been refined or processed with the bran and the germ removed.
health benefits:
Brown rice is much healthier than white rice. High in fiber, aids in digestion, contains protein and is gluten free.
How to use it:
So many uses for rice. Great as a base in curries and soups, excellent addition to a salad, and can also be used as an additive in recipes such as veggie burgers. It is also an excellent side dish.
Farro
What is it:
Ancient whole grain wheat. The ancient grain classification means it is largely unchanged over the last several hundred years. This class of berries is named depending on the size of the grain. Einkorn (smallest), Emmer/Farro (medium), and spelt (largest)
health benefits:
High protein and fiber content. Also contains iron, magnesium and zinc
How to use:
It has a nutty flavor with a chewy texture and is great as a risotto, in a salad, as a side dish
Millet
What is it:
Another ancient grain, or psudograin, as this is another seed acting like a grain such as amaranth and quinoa. It’s a primary ingredient in flatbreads, beer, and fermented beverages.
health benefits:
It is high in protein and is a good source of iron, zinc and folic acid. It is also gluten free.
How to use it:
It is a bit sweeter, similar to corn. It can be prepared like rice, substituted for potatoes, used in a stew and is a good side dish for roasted vegetables or curries.
Oats
What is it:
A cereal grain. Can be bought in many different forms: Oat groats, steel-cut oats, scottish oats, rolled(old fashioned) oats, or quick(instant) oats.
health benefits:
High in fiber, magnesium, zinc, phosphous, thiamine
How to use it:
Classic breakfast food as oatmeal. Can also be used in backed goods, grain bowls or in salads
Quinoa
What is it:
Another ancient psuedograin. It is sold in 3 colors: tan, black and red or a mix of all three.
Health Benefits:
High in protein and contains all 9 essential amino acids which makes it a complete protein. It is also high in fiber, magnesium, has antioxidants and is also gluten free.
How to use it:
It is mild but a bit earthy. It is great in stews, curries, with roasted vegetables, mixed with tofu for a breakfast scramble.
Sorghum
What is it:
A cereal grain, not a well known, but grown plentiful here in the US.
health benefits:
High in protein, fiber, antioxidants and is gluten free. Its outer hull is edible so it is a true, unaltered whole grain.
How to use it:
Can be served like rice or quinoa such as in salads, soups, stews, grain bowls
Spelt
What is it:
Ancient grain whole grain wheat, in the farro class of wheat berries. This class of berries is named depending on the size of the grain. Einkorn (smallest), Emmer/Farro (medium), and spelt (largest)
health benefits:
High protein and fiber content. Also contains iron, magnesium and zinc
How to use it:
Grain bowls, soups, stews, salads and in baked goods.
Wild Rice
What is it:
The seed of an aquatic grass grown in the Great Lakes regions in the northern midwest of the US. It is not actually a rice.
health benefits:
High in fiber, antioxidants, phosphorus and magnesium. It is also gluten free.
How to use it:
It has a chewy, nutty, earthy flavor that is great on its own as side dish, in soups, stews, salads or grain bowls.
Storage
If stored properly whole grains can last 6 months in your pantry. Store in airtight containers. I prefer glass storage over other containers as you can see in our first post on the Stock Your Pantry Series. After cooking, grains will last a few days in the fridge and up to 3 months in the freezer.