It’s an easy switch to skip the refined products and opt for whole grains, it just takes some creativity. Here are some easy tips to introduce whole grains into your diet.
Tip 1: Switch It Out
Use up all the products in your house that contain white flour. When you next go to purchase that product, grab a whole grain version. Check for crackers, breads, bagels, cereal, pasta, rice, pancake mix, chips and anything else you can think of. Substitute the product for a whole grain version of some sort; you may have to try a few brands before you find one you like.
Tip 2: Go Ethnic
Grab a new cookbook and get going. Find one based on Mediterranean, Middle Eastern, Indian, Asian or African cuisines and make a new recipe each week. If you dine out, try new ethnic restaurants as much as possible. There’s a whole world of flavors out there just waiting for you. You’ll find interesting recipes in vegetarian and vegan cookbooks as well.
Tip 3: A Grain A Day
Or even one a week, if it’s easier. Focus each week on a new grain. For example, if you choose oats, an easy grain that we’re all used to, try to make different recipes that all involve oats. You may make oatmeal bread, use oats in a cake, or as a cobbler topping. Toast oats with other nuts and make some trail mix or crush it for ice cream topping. If you see a new grain in a cookbook, try out a few recipes and see what you like.
Tip 4: Bake It Yourself
A really easy way to incorporate whole grains into your diet is through whole grain flours. Instead of choosing that processed, refined, enriched white flour, look for all the other flours out there and substitute those into the recipe. You can find nut flours of all kinds (hazelnut, almond, walnut, etc) cornmeal, whole wheat, rye, spelt, rice and even bran flakes and ground flaxseed. While not all flours are equal, you can easily add half your flour quantity from whole grain flours. Use these in breads, cookies, cakes, cornbread and pancakes. This may take some experimentation; search out recipes that are already measured for whole grains to make it easier.
Tip 5: Add It In
By far, the easiest way to incorporate whole grains into your diet is to add them into soup. Take your standard favorite soup, say chicken noodle, and instead of the noodles (you could use whole wheat noodles) add in brown or wild rice, or barley, quinoa or millet. These grains cook fairly quickly and add tons of flavor and texture.
Tip 6: Eat Them Cold
You’ll find in ethnic cookbooks plenty of recipes for cold grain-based salads that are just delicious. Quinoa has a great corn flavor to it and can be mixed with a number of spices. Bulghur wheat is a Middle Eastern grain that is soaked in liquid and made into sweet or savory salads and added to taboule, a parsley-based salad.
Tip 7: Shop Healthy
The easiest place to find whole grains is at your local health food or whole food store. Even large chain grocery stores supply many varieties of whole grains, they just take some searching. Many whole grains will be found in the ethnic or organic sections of the store.
Tip 8: Save Some Dough
This isn’t a cooking tip: this is a shopping incentive. Whole grains are cheap! A bag of dried whole grains doesn’t usually cost very much. The same goes for dried beans. Visit an ethnic store and you’ll find huge quantities of whole grains for an even smaller price. Another great route is to shop in bulk.
Tip 9: Get Creative
Challenge yourself to branch out in terms of cuisine. Think of food as entertainment, a source of pleasure and fun. Take the time to cook more often, and save leftovers for those days when you can’t. Once you’re familiar with the grains and various recipes, it’ll be easy to whip up that favorite salad.
Tip 10: Share With Friends
Tell your friends what you’re up to. Have a whole grain potluck and challenge each person to bring a different item. Or distribute a different grain to different people and see what they come up with. Share the recipes with each other. Spice it up by challenging them to use a new vegetable as well!
As with any new habit, it’ll take some time getting used to using whole grains on a regular basis. Take it bit by bit and you’d be surprised at how far you’ll get in just a few months.
Get a jump start on your personal weight loss program today.
