Most everyone knows that whole grains can pack a punch in your diet, in a good way. Whole grains are full of protein, minerals, vitamins, low-glycemic carbohydrates and fiber. Although whole grains are known to be a bit on the expensive side, there are whole grains that can be found that can be budget friendly. They can also be combined with seafood, fruits, vegetables and lean meats. Whole grains will help maintain a healthy body weight, reduce the risk of chronic diseases, certain types of cancers and premature death.
Due to whole grains versatility and a wide range of textures and flavors, they can be made into a main meal or be added as a side dish. Most of them are inexpensive and very filling. They are great for hot and cold breakfast and into a bowl of comfort in the evenings.
Methods for cooking with budget friendly whole grains:
Boil – There are whole grains that can be drop in boiling water and cooked just like pasta by cooking it until it is soft and then draining the grain before serving.
Toast – Grains such as millet, buckwheat and quiona can be toasted before cooking, therefore using less liquid when youfully cook them. Toasting these whole grains will harden up the outer layer and they should be added to already hotliquids so that they do not become mushy.
Simmer – This method is used to cook the grains by absorption. It’s about the same as putting rice in a pot of liquid and cooking it over high heat until the liquid boils. This will make the grain fluffy or if you want a more creamier consistency, more liquid is added or the grains are allowed to set before serving.
Bake – There are whole grain flours that are available to be made into pies, cookies, muffins and other nutritious treats.
List of Whole Grains
- Oats, steel-cut
- Oats, rolled
- Rice, wild
- Oats, groats
- Oats, flaked
- Rice, brown