by aggieteacher

Created on: May 17, 2010

Increasing the amount of whole grains in your family's diet has a variety of health benefits: lowering cholesterol, increasing fiber (which is good for cardiovascular and digestive health), helping with weight loss/maintenance of weight, lowering diabetes risk and balancing blood sugar, reducing stroke risk, helping with asthma, and even lowering blood pressure.

For some, the very thought of making the switch to whole grain seems daunting, but it is really quite easy and even fun! Surprisingly, the grocery store has many whole grains available that they typical shopper tends to look right over. Barley can be found in the soup aisle, a variety of flours are in the baking section, and there are a number of interesting grains in the hot cereal section.

Instead of plain white rice, try brown rice. Allow extra time, as it takes about 45 minutes to cook, but it is way more nutritious, tasty, and filling! Once you master that, you can add bulghur wheat, wild rice, or barley to make a rice pilaf with a little chicken broth! Your family will love it. Just follow the package directions.

Another tasty alternative to rice is Quinoa. This grain has fascinating origins. It was a staple of the diet of the Ancient Incas. It has more protein than any other grain and is the most complete protein found in any grain. It also makes an excellent summertime, cold salad.

Quinua, barley, and bulghur wheat are great additions to soups and stews as well. They add flavor, substance, and stretch the number of servings while making an excellent nutritional addition!

Our family very rarely uses white flour. Long ago, I made the switch to whole grain flour in brownies, cookies, and even cakes. Although in cakes, it is best mixed with white flour so that it will still rise. If you are not sure, start by replacing half of the regular flour with whole wheat and add 1/2 again as much baking powder. You will also need a little bit of extra liquid as the whole wheat flour absorbs more.

Another way to use whole grains is to purchase a bread machine and make whole grain breads to accompany dinner and be used for sandwiches and toast. There are many websites that have excellent recipes. Once you are familiar with the ratios of yeast, liquids, and flour, you can play with new flours and grains to make your own bread recipes.

Of course, hot and cold cereals are yet another way to introduce whole grains painlessly. Kashi carries many varieties of whole grain cereals. Mixing various hot cereal grains can make great breakfasts with fresh fruit and milk!

Don't be afraid to try something new! Even if you just add one new grain per month to your family's diet, it will be jumpstart to good health and new flavors!

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