Are you stuck in a rut with grains?
Perhaps you only eat rice and pasta but prepared well, other grains are tasty, nutritious and bursting with health.
In their unrefined form, grains add much needed fibre to your diets which promotes a healthy digestive system. The fibre in cereals also helps to slow down the release of glucose into the bloodstream, creating more steady energy levels.
Grains products are a good source of vitamin B complex, calcium, zinc and iron.
Here are three top grains for you to try
Pearl barley soothes inflammation both in the intestines and urinary tract. It also lowers the level of cholesterol.
Although pearl barley has been processed, it provides more fibre than brown rice. It needs to be cooked for at least an hour and doesn’t require pre-soaking.
It can be used as a slightly chewier rice replacement or can be added to soups and stews to make them more substantial.
Why not try: Tomato and barley soup
Millet is one of the most nutritious cereals in the word because it is high in protein and low in starch.
The round grains cook in just 10 minutes, but for extra flavour it’s worth toasting the grains beforehand.
Millet can be used instead of rice or cousous and it makes a nutritious ‘porrage’ or creamy pudding.
Why not try: Lemon and herb millet
Pronounced ‘keenwa’ and known among the ancient Aztecs for its sustaining properties, quinoa is a good vegetarian source of protein.
It is particularly rich n vitamins, mineral and fatty acids – required for healthy skin and hormone production.
Boil quinoa for 15 minutes (2 parts water, 1 part quinoa). It is excellent with stir fries and salads.
Why not try: Quinoa with roasted vegetables