Grains

Week 3 is all about grains! Grains is a term that can mean many things such as oats, flours, seeds, rice, quinoa, and the foods made from those products. Typically when filling your plate the USDA recommends about a quarter of your plate is a grain of some kind.


We recommend eating as many whole grains as possible. Whole grains are higher in fiber and that can not only help with digestion but also keep you feeling full longer. Whole grains are also considered a low glycemic index food. Basically what this means is your blood sugar will not rise as high as it would if you ate the non-whole grain version. This can be an important thing to consider when making food choices for those diagnosed with diabetes.


Some grains can be a little tricky to prepare on your own at home so below are two charts to help you in your cooking adventures with grains.

This chart came from a blog called good eggs

Since there are so many different grains we made five recipes this week:

• Black Bean and Asparagus Quinoa with Lemon Dressing
• Farro Risotto with Corn and Tomatoes
• Black Rice Salad with Avocado and Grapefruit 
• Sweet and Savory Wild Rice
• Wild Rice Pilaf 

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!