Welcome to Exan's Wellness and Life Skills Program

A Guide to Healthy Grains

Replacing refined grains with nutrient-dense whole grains is one of the best ways to improve your diet. By switching to whole grains, you'll have more energy and fewer aches and pains.

Millet

As well as being high in protein, millet contains calcium, iron, phosphorus, magnesium, potassium, silicon and B vitamins. Wash millet seeds over a large strainer and then boil them at a ratio of one cup of millet to one-and-a-half cups water. Cooked millet can be eaten with a little butter, soy sauce and vegetables. It's also superb as a breakfast cereal.

Rye

Of all the grains, rye has the highest amount of lysine, the amino acid needed to create all proteins in the body. Rye's distinctive flavor can be enjoyed in breads and crackers, or mixed with other grains to make a main course.

Barley

Packed with protein, B vitamins and fiber, whole barley (with the inedible hulls removed) stimulates the appetite, aids with digestive disorders and helps lower blood cholesterol. It can be used as a primary ingredient in both main courses and cereals.

Spelt

Unlike regular wheat, whose nutrients are concentrated in its outer layers, spelt offers a more even distribution of its many nutrients throughout the whole kernel. Freshly ground spelt flour with the coarser bran sifted out serves as a good introduction for people new to whole-grain foods.

Kamut

Widely available in health-food stores, kamut is 30 percent higher in protein and higher in eight out of nine minerals than common wheat. It's great for sprouting and is a perfect ingredient for any type of pasta, especially if homemade with freshly ground flour.

Buckwheat

Ground into flour, buckwheat seeds can be used to make a delicious pancake or crepe. They can also be cooked and eaten as a breakfast cereal or dinner grain. Buckwheat's hearty taste and absence of gluten make it a healthy option for the gluten-intolerant.

Oats

Oats' silicon content is good for bones and connective tissues. It's best to eat rolled oats without milk or a sweetener, since they can ferment in your stomach. Besides, when freshly rolled, oats are naturally sweet.

Quinoa

Cultivated for centuries in South America, quinoa is high in protein, fiber, B vitamins and minerals, including magnesium, potassium, manganese and zinc. Use mild-flavoured quinoa as a side dish or in salads such as tabbouleh or vegetable pilaf. Before cooking, rinse the grains well to remove their natural resin coating.

Amaranth

Packed with protein, fiber, B vitamins, and numerous minerals, this sacred food of the ancient Aztecs has a distinctive nutty taste. It's also nonglutenous, making it safe for those with gluten sensitivities. The tiny, light-colored grains can be cooked to make a breakfast cereal or added to other cereals and soups for extra flavor and thickness.

Brown rice

Rich in B vitamins, iron, calcium, phosphorus and selenium, brown rice is also the easiest grain to digest, making it ideal for people with food allergies. Combined with beans or vegetables, it provides a complete protein, supplying all the essential amino acids the body needs. Use it as a substitute in all dishes that call for white rice.