Grains are high in protein and simple to prepare, making them ideal for a simple salad or side dish. By increasing your intake of whole grains, you expand your culinary horizons, allowing you to experiment with various flavors and textures in your meals. You can check out https://grainwise.com.au/ for more info. Here’s a rundown of some of the most popular whole grains and how to prepare them.
Corn is one of the most widely grown grain crops on the planet. Corn is a gluten-free, high-fiber whole grain that is often mistaken for a delicious summer vegetable. Corn is processed in a variety of ways, from popcorn to cornmeal, but not all corn products are whole grains, so read the label before buying.
Many people’s favorite breakfast cereal, oats are complete grains that cook quickly and are high in fiber. Despite the fact that there are different varieties on the market, they all have similar nutritional profiles. Steel-cut oats take longer to cook, so they’re excellent for substantial oatmeals, whereas large-flaked oats keep their texture when cooked, so they’re great for crumble toppings.
- Wheat Berries
Wheat berries are unprocessed wheat kernels with a nutty flavor and chewy texture that are hearty and strong in protein. Wheat berries take a little longer to cook than most grains (30 minutes to an hour depending on how old the grain is), but they’re worth it.
This high-fiber grain is made from precooked, dried, and cracked wheat kernels. Bulgur’s nutty flavor is ideal for savory meals, and it’s sometimes confused with cracked wheat. Bulgur is an excellent nightly alternative to rice because it cooks in about 15-20 minutes. Look for it in the bulk bins at your grocery store.
Quinoa is typically classified as a grain, despite the fact that it is really a seed. This grain-like seed has a subtle crunch and a mild nutty flavor that fits in both hot and cold recipes and is a favorite of vegetarian diets since it is a nutrient-dense, complete protein. Quinoa comes in three varieties: white (gold), red, and black, which can all be used interchangeably in recipes.
- Rice with a Twist
Wild rice is a whole grain that comes from a grass species, not rice, despite its name. These black grains are native to North America and are grown in freshwater. Wild rice has a slightly bitter and earthy flavor that goes well in salads and pilafs; for a more mild flavor, blend cooked wild rice with cooked brown rice.
Buckwheat is a seed that is treated like a grain. Buckwheat is not related to wheat, despite its name, and is assumed to have gotten its name from the groat’s pyramid-like shape. Buckwheat is often crushed into flour, but groats are also available; however, groats are more expensive.