Tips To Help You Eat Whole Grains
- To eat more whole grains, substitute a whole-grain
product for a refined product - such as eating whole-wheat bread instead of
white bread or brown rice instead of white rice. It's important to substitute
the whole-grain product for the refined one, rather than adding the
- For a change, try brown rice or whole-wheat pasta. Try
brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
- Use whole grains in mixed dishes, such as barley in
vegetable soup or stews and bulgur wheat in casserole or stir-fries.
- Create a whole grain pilaf with a mixture of barley,
wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
- Experiment by substituting whole wheat or oat flour
for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
- Use whole-grain bread or cracker crumbs in meatloaf.
- Try rolled oats or a crushed, unsweetened whole grain
cereal as breading for baked chicken, fish, veal cutlets, or eggplant
- Try an unsweetened, whole grain ready-to-eat cereal as
croutons in salad or in place of crackers with soup.
- Freeze leftover cooked brown rice, bulgur, or barley.
Heat and serve it later as a quick side dish.