Goodness, Gracious, Great Grains and Fibre!

With all the low-carb fervour, the name of grains is being dragged through the mud. And with it, sadly, the consumption of healthy fibre and vitamin rich whole grains is on the decline. Perhaps it is fitting to investigate two of the lesser known staples available and find useful, practical ways to include them in the diet.

Quinoa

Let’s clear things up once and for all – Quinoa is not a high protein food. It is however, higher in protein when compared to other grains that are similar and therefore can offer the added benefit of extra protein in the diet, for those who may require it. Quinoa is a gluten-free seed grown in Central and South America and was actually cooked and eaten by the Aztecs over 4000 years ago. The protein content of Quinoa is twice that of Rice and this super grain also contains all nine essential amino acids. These amino acids are key building blocks for the keratin in hair as well as collagen for healthy skin. Vitamin E is also found in quinoa which has been shown to protect skin against signs of aging.

Cooking tip: Boil Quinoa just like Rice, serve and enjoy – either as part of a salad or as a side dish to replace Rice or Couscous. Woolworths has a brilliant Quinoa & Brown Rice option which is ready in 90 seconds and serves two. Quinoa can also be used as a delicious porridge breakfast, click here for a scrumptious Microwave Maple Cinnamon Quinoa recipe on one of our Dietitians, Claire Julsing-Strydom’s, Pinterest page.

Buckwheat

Also a great gluten-free option, Buckwheat is actually a seed that is usually ground up and used in gluten-free muesli and baked goods. Some describe it as a small oats like porridge and it is found most often in the ground form, as groats. It contains minerals iron, zinc and selenium and also contains a higher protein content relative to other grains. The star aspect of this food is that it contains polyphenols rutin and quercetin which have been shown to strengthen walls of the blood vessels and improve venous health.

Cooking tip:  Use the groats flour as an alternative to cake flour to make these Buckwheat wraps (on our Dietitian Nicola’s Pinterest page)  for lunch-boxes or a light weekend meal. Otherwise, cooked Buckwheat makes for a great textural addition to salads and soups.

Other amazing grains include Barley, Brown Rice and Bulgur Wheat. Click on each for a delicious recipe to try out – as you can see, we’re passionate about getting these grains onto your plates! And, to really ensure hassle-free health, here is an easy guide on how to cook other grain options.

There is no need to demonise the inclusion of carbohydrates in the diet, instead control your portions by keeping servings between  ½-1 cup cooked. Enjoy trying new ways with grains to include a variety of essential nutrients, vitamins and gut-healthy fibre in your diet. For-go the guilt and go for grains!