8 healthy ways to eat grains
Healthy grains such as buckwheat, spelt, barley and quinoa are rich in essential nutrients and could help control blood sugar. Here’s how to incorporate grains into your diet
Bite-size appetizers: Use half buckwheat flour and half all-purpose flour to mix up a crepe batter, then make tiny, toonie-size crepes. Top with a dollop of low-fat sour cream, some smoked salmon and a sprig of fresh dill.
Switch up your sandwich: Use bread made with spelt, barley or oats to liven up old favourites such as grilled cheese.
Colourful salad: Mix cooked and cooled regular or red quinoa (red has a nuttier flavour) with chopped pears and pecans. Toss in mixed greens, and drizzle with a dressing of olive oil, red wine vinegar and Dijon mustard.
Soup’s on: Toss a handful of barley or quinoa into soups or stews, or use soba noodles’they’re made from buckwheat’in Asian-style soups and curries.
Make your own granola: Combine equal amounts of barley and spelt flakes with rolled oats. Mix in chopped walnuts and drizzle with honey or maple syrup. Place on a cookie sheet and bake until browned, stirring occasionally.
Tasty coating: In a blender, whirl rolled oats until finely chopped (but not a powder). Dip fish, chicken, pork chops or tofu slices in egg or milk, then in the oats. Bake until browned and cooked through.
Increase flour power: Replace one third of the flour in biscuits, scones, pancakes, muffins and loaves with spelt, oat, buckwheat or barley flour.
Fresh side dish: Mix hot cooked quinoa with cooked chopped asparagus, raw red pepper, parsley, olive oil and lemon juice. Sprinkle with crumbled feta cheese.