Wholegrains

There are all kinds of uses for wholegrains such as: breads, muffins, wraps, pasta, cereals, side dishes etc.... We are urged to eat several servings a day because of the high fibre content, the slow release of carbohydrates to keep us going and the vitamin and mineral content.

There are two types of wholegrains: Non Gluten and Gluten. Gluten in latin means "glue" which basically is the glue that holds your pasta or bread together.

Many people are allergic to gluten and according to Gluten Free it is extremely difficult to digest, it irritates the lining of the intestinal walls, destroying the cilia that absorb nutrients, and causes inflammation and bowel irritation.

Something to also be aware of is that many grains are highly refined (white bread & pasta) leaving you with little to no nutritional value and these products are not part of the dietary guidelines. Many products have synthetic vitamins and minerals added so they can say it has something in it that is good for you.

Quinoa

Considered as one of the worlds healthiest foods! There are many different ways you can use it such as: replacing rice in stir fries, added in to soups, boil with milk (similar to oats) and baking. Quinoa is high in protein, iron, calcium, mix of B vitamins and other minerals.

It's protein supply is complete protein, meaning that it includes all nine essential amino acids – a great choice for vegetarians! Quinoa can be found in your health shop or local supermarket. Boil 1 cup of quinoa in water for 5-10 minutes, till it looks fluffy and voila, you have ready to eat quinoa. Mix with rice milk and add fruit for a breakfast cereal or add vegetables and herbs for a healthy side dish.

Amaranth

Is high in protein and iron. It can be cooked whole as a breakfast cereal or served with vegetables and other foods. Best used as a flour in baking as a substitute for wheat. It is also high in calcium, contains most of the B vitamins, has other minerals and is a good source of fibre.

Millet

Is quite alkalising and contains 15% protein, a high amount of fibre, B Vitamins, some Vitamin E and also contains good amounts of iron, magnesium and potassium. This grain helps heat the body so is especially good in winter. Boil to use similar to Cus Cus or use its flour in cooking.

Buckwheat

A grain which mixes well with other grains. Can be used as a flour ie. pancakes and muffins. Comes in different forms which you can use in cooking or include in your breakfast. Contains 15-20% protein, has a good amount of fibre, variety of B vitamins, potassium, iron, calcium, manganese and phosphorus.

Buckwheat comes in a few ways - the main two being flour to make a variety of foods (muffins, pikelets, cakes) and in flakes (breakfast cereal).

Rice

The 2nd most consumed grain in the world! There are a variety of rices: brown, white, wild, basmati etc... Contains about 10% protein, some B vitamins, magnesium, manganese, potassium, zinc and iron.

 

Barley

Contains gluten which many can be allergic to. It's a heat generating food and contains roughly 10-15% protein - the rest being carbohydrate. Minerals are B Vitamins (Niacin and folic acid), magnesium, calcium, iron, phosphorus and potassium.

Corn

Corn can be eaten fresh off the cob, used as popcorn, or as a flour. Fairly rich in Vitamin A, 10-20% protein though mostly carbohydrate. Fresh corn has Vitamin C, Folic Acid and other B vitamins, potassium, magnesium, iron, zinc and selenium. Cornmeal loses the vitamin C and some of the B's, but the minerals are still available.

Rye

This grain contains gluten and is a good alternative to white bread. It contains nearly 20% protein, fibre, B vitamins, iron, magnesium and potassium, phosphorus, calcium and copper.

 

Oats

Oats are one of the healthiest breakfast cereals as they contain high amounts of complex carbohydrates which give sustained energy. Contains 10-15% protein, is a good source of fibre and contains: B vitamins, iron, magnesium, zinc, potassium, manganese, calcium and copper. Have in cereals, as a milk or use in baking (ie. muffins)

Wheat

Has been around for decades, but has also been highly refined to the point that there is little to no nutrition left! It contains gluten and is a highly allergenic grain. Wholewheat (unrefined) contains B vitamins, potassium, magnesium, iron, zinc and phosphorus and selenium. White refined breads and biscuits should be eaten rarely.

Spelt

Spelt is similar to wheat in appearance but it has a tougher husk than wheat, which may help protect the nutrients inside. It contains more protein than wheat and is easier to digest. Spelt has gluten (same as wheat) but those allergic to wheat may be able to tolerate it more easily. Other nutrients found in spelt include iron, magnesium, niacin, thiamin, and phosphorus.