If you’re starting out on your vegetarian journey, once you get over the initial “then what can I eat?!” phase, you may get a little overwhelmed because there are so many more options than people realize! It wasn’t until I started to really research my options and experiment with cooking that I discovered the endless variety when it comes to vegetarian cooking. One of the things I quickly learned when I started to cook was the amount of grains available to work with. From rice to quinoa to bulgur, there are so many choices when it comes to flavors and textures that you can add to make your meals more interesting. While I am not a nutritional expert in any way, I’ve included the health benefits of some of my favorite grains that I’ve found in my research and how I like to cook with them. Let’s start with the basics….
What are grains? Any wheat product such as oats, rice, barley, or millet.
Why should we eat whole vs. refined grains? Generally, brown grain products are whole and white grain products have been processed or refined in some way. Whole grains contain all of the naturally occurring nutrients and health benefits. Grains are processed by cracking, crushing, grinding, or using a steam roller for easier packaging and increased shelf life. When this happens, they lose the essential parts of the seed that have the most nutritional value.
What are some of the health benefits? According to the Whole Grains Council, grains contain many necessary nutrients such as fiber, B vitamins, and minerals. Fiber is one of the main reasons why you should include whole grains in your diet. Studies have shown that fiber lowers the risk of heart disease, helps with weight management, and improves bowel movement. Unless you have celiac disease or a gluten sensitivity, the USDA recommends that whole grains should be an important part of your diet.
Listed below are some of my favorite grains and ways to cook with them.
Bulgur: Bulgur is a type of wheat that has a mild and nutty flavor to it. Since it has such a short cooking time, it is great to use in salads or tabbouleh. One way that I really like to use bulgur is to use it in chilies. Because of its thickening properties, it is great to use in place of meat in soups, chilies, or casseroles.
Buckwheat: This grain is considered to be a warming food and is great to eat in the winter months. Some studies have shown that buckwheat lowers the risk of diabetes and high cholesterol. Buckwheat is amazing when paired on top of yogurt or in breakfast cereals. I’ve also wanted to try it in pancakes, waffles, or even cookies!
Quinoa: Of all the grains, quinoa is hands down my favorite. It’s so diverse and there are so many ways to cook with it! Although it can taste really bland and earthy if you don’t add anything to it, once you find the right seasonings and toppings, I promise you will fall in love with it. There are so many possibilities that you will never get tired of experimenting. Some ways I love using quinoa include: in salads, stuffed peppers, breakfast bowls, desserts, or just as a side with tomatoes, basil, and pine nuts!
Wild Rice: Despite the name, wild rice is actually a semi-aquatic grass that is native to the Upper Lakes region in the U.S. and Canada. If you haven’t tried this gluten-free food, you will love its earthy flavor. Since it takes about an hour to cook, I like to make it ahead of time and then store it to add in my meals throughout the week. It should be good in the fridge for up to a week and in the freezer for 6 months. It tastes delicious in salads or in pilaf, but my favorite way is to put it in tacos with avocado, black beans, and salsa. Perfect for a quick summer dinner!
Wheat Berries: If you have had whole wheat flour, you have had the ground form of wheat berries. These whole grains of wheat have a nutty flavor and a crunchy texture. They are perfect for winter soups or in salads as a replacement for croutons. They can also be mixed in with oatmeal, fruit, and nuts for a delicious hot cereal.
Flax: These seeds are probably the best source of omega-3 fatty acids that vegetarians can get. I love putting these in oatmeal, yogurt, parfaits, or ground up in smoothies for an added health benefit.
Obviously, that doesn’t include all grains. There are still so many more to choose from and ways to cook with them! Be on the lookout for recipes coming soon that include these lovely vegetarian gems!
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