Why Choose Whole Grain

Why choose whole grain? Whole grains and seeds are excellent examples of healthful complex carbohydrates. Their bran, germ and endosperm are intact and not removed by a refining process, so all their natural vitamins, minerals, fiber and protein remain. Refined carbohydrates so common in processed foods have had the bran and germ removed. Enriched or fortified products are not nutritionally equivalent to whole grains, since most of the natural nutrients and fiber are not replaced. Numerous studies show that the more intact the grain or seed, the slower it metabolizes, and the better it is for maintaining stable blood sugar. Cooked whole grains also are wonderfully chewy and versatile. Anatomy of a kernel of grain Bran — The protective outer layer of the seed, containing most of the important fiber. Bran also provides iron, zinc, magnesium, phosphorus and three B vitamins — niacin, thiamin and riboflavin. Endosperm — Located beneath the bran, this is the largest portion of a seed. It’s the main source of carbohydrates and protein, but also has small amounts of minerals and vitamins. Germ — Inside the endosperm, containing the most concentrated nutrients in a seed. Here are rich stores of niacin, thiamin, riboflavin, selenium, magnesium, phosphorus, iron, zinc, some protein and fat, and oil-rich vitamin E. These nutrients are vital — the fuel for growth during germination of the seed. Cooking basics Wash all grains before cooking to remove residual dirt. Cover with cold water in a heavy-bottomed pot and drain, several times, until the water is clear. Bring grains and water (or broth) to a boil, then reduce heat to a simmer and cover tightly. Don’t lift the lid to peek until you think they’re done. It interferes with the steaming process. Never stir grains while cooking. Stirring destroys the network of steam vents that develop and makes grains sticky and gluey. If water remains after the grain is tender, simply drain it off. If the grain is too hard or dry, add a little water and cook a few minutes more. For fluffy grains, lift gently and separate with a fork. For a firmer texture, let stand a few minutes after removing from heat, covered. Storage Store dry grains in a tight-lidded container away from heat and light. The following guidelines are for “optimum quality,” not maximum shelf life. In the pantry, 6 months In the refrigerator, 9 months In the freezer, 9 to 12 months Tips Try combining various grains – such as brown and wild rice, or quinoa and millet — they blend beautifully. Cook separately for best results. Cook in coconut or almond milk, and add slivered almonds or other chopped nuts, dried fruits such as currants or dates, pumpkin seeds, or a bit of butter. Cook grains in advance and refrigerate for later use. Reheat on the stove with a sprinkle of water to steam gently. -PCC Market