Hey, seasoned readers! In this issue:

• Grains and their incredible health benefits

• Whole wheat’s confusing story

• 20 deliciously satisfying recipes using grains 

• Buddy, can you spare a kernel?

First, some kernels of wisdom

Whole grains. Refined grains. Enriched grains. Is there really any difference? Yes, there is.

Each kernel of a grain is a powerhouse. In fact, since it has all three of its parts intact: the protective outer shell called the bran; the endosperm or body of the grain; and the nutrient-rich germ that lies at its core. Together, the kernels provides fiber, iron, and the B vitamins, and won’t cause inflammation or weight gain when eaten in moderation.

Refined grains do not have the bran or germ. This means the healthiest nutrients are missing. Refined grains are used in white flour, rice, and bread, as well as many breakfast cereals, baked goods, snack foods, and pasta. 

Enriched grains are usually refined grains that add back the B vitamins and iron and  remove the fiber. Fiber plays an important role in good health, as it helps with digestion, cholesterol, and reduces the risk of a variety of conditions.

Know your grains

Adding whole grains is not only nutritious, but delicious and the secret to feeling fuller for longer. Every grain has its own special texture and flavor, and all are super-charged with minerals and fiber. The trick is finding what you love and making it a regular part of your diet. Whole grains are versatile, too.

I’m a fan of Mayo Clinic’s healthy eating directory. You’ll find mindful recipes for every meal of the day. While I can’t vouch for every one on the site, I particularly like the barley risotto with asparagus, but will add shrimp to make it a main dish. Also delicious is the wild rice and mushroom soup and the Southwest stuffed zucchini.

We’d love to hear from you! Did you try any of our recipes or have one to share? Reply to this newsletter and a real human will get back to you.

Grains 101

Brown Rice ^{Gluten fee}

15-20 minutes to cook

What makes it special:

• 112 calories per cup, cooked  

• 2.6g of protein 

• 1.8g of fiber 

• Provides manganese for strong bones and heart healthy compounds (lignans)

How to Cook Perfect Brown Rice

Air Fryer Fried Brown Rice

Mexican Brown Rice

Quinoa ^{Gluten fee}

10-15 minutes to cook

What makes it special:

• 4.4g of protein per 3.5 ounces

• Contains all the protein building blocks your body needs

• Naturally gluten-free 

• High in magnesium and other essential minerals 

• Quinoa is a seed that nourishes like a grain

• Available in red, black, yellow, and white

How to Cook Quinoa

Quinoa Pancakes

Quinoa Pizza Crust

Oats ^{Gluten fee}

5-30 minutes (depends on type)

A household favorite for generations, oatmeal is a versatile, nutritious grain and needs no introduction. Did you know that instant oats are whole oats cut into smaller bits for faster cooking?

What makes it special:

• 71 calories per 100g when cooked

• Contains heart healthy beta-glucan

• Keeps you feeling full and satisfied

• Maintains blood sugar level and reduces cholesterol

Easy Overnight Oats (2-Ingredient Base Recipe)

Oat Recipes: Beyond Oatmeal

Oatmeal brownies

Barley

45-60 minutes to cook

What makes it special:

• 3.8g fiber per 3.5 ounces

• Helps keep your cholesterol in check

• Selenium for immune system support

• Stabilizes blood sugar levels

How to Cook Barley

Baked Barley with Mushrooms

NYT Cooking: Barley Recipes (subscription needed)

Farro

30-40 minutes to cook

Known for its chewy texture and nutty flavor, farro is a nutritional powerhouse, rich in antioxidants, the B vitamins, selenium, and other important nutrients. 

What makes it special:

• 6g fiber per cup, in addition to

• 40 mg magnesium 

• 3 mg iron

• 2 mg zinc 

• Reduces cholesterol and stabilizes blood glucose levels

How to Cook Farro

Italian Chicken, Farro, and Vegetable Skillet

14 Hearty Farro Dishes to Try

Teff ^{Gluten fee}

8-10 minutes to cook

What makes it special:

Teff is the world’s smallest grain, but don’t let its demure size fool you. Like other ancient grains, this is a mighty superfood. Boasting a mild, nutty flavor, it can be made as a porridge or incorporated into stews, and Ethiopian flatbread (injera)

• 5g of protein in a ¼ cup 

• Provides essential amino acids, especially lysine

• Protein helps build muscle mass, balance hormones, and stabilize blood sugar levels 

• 6g of fiber in a ¼ cup

• Fiber can help with inflammation and cholesterol

• Good source of calcium, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese

• High in B vitamins

Basic Preparation Instructions for Teff

Teff Polenta with Toasted Hazelnut Oil (subscription needed) 

Teff Porridge with Pecan, Dates, and Honey

What about wheat?

Whole wheat, including whole wheat flour, is a whole grain. But here’s the rub: ALL whole wheat products are whole grain, but not necessarily made of the whole wheat kernel. Confused? So are we. “Whole wheat” applies to the wheat kernel. In whole wheat flour, all three components of a whole grain is present (bran, endosperm, and germ). 

When wheat is processed into other foods like white bread, pasta, and many pastries, not all three are used. In this case, it’s a refined grain and doesn’t offer the same health benefits.

Buddy, can you spare a kernel?

Barley was so valuable in ancient times that it was used as currency. How’s that for putting your money where your mouth is?

We look forward to building this tapestry of experiences with you.