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5 Grains You Should Be Cooking With

FitSugar — Mon, 21 Sep 2009 09:00:46 -0700

Grains like rice and carbs like pasta are classic standbys, but they become exponentially healthier when they're unrefined. I am talking about whole grains. So swap out white rice for brown, use quinoa instead of pasta, and throw some bulgar wheat in that burger. You'll lower your risk of cancer and build up your body's levels of fiber, vitamin E, iron, manganese, and zinc. Here are five overlooked grains that you should consider adding to your next meal. I have even included recipes to get you started.

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Healthy Eating Tip: Cook Two Whole Grains Together

FitSugar — Wed, 15 Jul 2009 12:00:50 -0700

The other day I went to cook up some millet, but I only had a quarter cup. So I did a little culinary experiment and cooked it with 3/4 cup quinoa. The result? Whole grain awesomeness. Cooking these two whole grains together came out so tasty, like a completely new whole grain. It had a creamy and tender consistency, and tasted slightly nutty.

So I'm sharing my little tip with you since I'm so excited about it. The next time you boil up some whole grains, mix two different ones together. Since they all take about 20 to 30 minutes to cook, it's OK to mix them. Try cooking brown rice and quinoa, or millet and barley. It's a great way to get the fiber, protein, vitamins, and nutrients from whole grains, while keeping your taste buds guessing.

Food Review: Quinoa Polenta

FitSugar — Tue, 16 Jun 2009 13:00:00 -0700

Quinoa tops my list for favorite whole grains because it's so high in protein and fiber - 1/4 cup dry quinoa contains six grams of each. I'm also a huge fan of polenta, so I was stunned with excitement when I came upon Quinoa Polenta. Two delicious foods coming together as one. "Simply brilliant," I thought, and placed it in my cart immediately.

It's made with both red and black quinoa so I was certain it'd be outstanding. To find out if it lived up to my high expectations, read more.

I'm happy to say that I now have a new favorite polenta. This Quinoa Polenta has a hearty flavor, and when I cooked slices of it in a pan with a little oil, it turned out crispier than the other flavors I've tried. Crispy on the outside, but soft on the inside. Even my kids loved it. As you can see, it's low in calories, has no fat or cholesterol, and has a decent amount of protein. I thought this Quinoa Polenta would have tons more fiber than the Basil Garlic flavor I usually buy, but it doesn't have much. Oh well, but it is fairly low in sodium, which is great if high blood pressure runs in your family.

Serving Size	Quinoa Polenta	Basil Garlic Polenta
Serving Size	5 2.5-inch slices	5 2.5-inch slices
Calories	80	71
Total Fat	0 g	0 g
Saturated Fat	0 g	0 g
Cholesterol	0 mg	0 mg
Sodium	270 mg	310 mg
Carbs	16 g	15 g
Fiber	1 g	1 g
Sugars	0 g	1 g
Protein	2 g	2 g

I'd definitely recommend trying this Quinoa Polenta. Polenta is made from corn meal so it's also gluten and dairy free. Buy a tube for around $4 and substitute slices for pasta, or make creamy polenta by heating it with water, milk, or veggie broth.

Whole Grain Recipe: Curried Quinoa Salad

FitSugar — Wed, 29 Apr 2009 08:00:00 -0700

Known as the "mother grain," quinoa has become one of my favorite ways to eat carbs. But this whole grain is more than just carbs; one serving provides six grams of protein. If you're struggling with how to fit this whole grain into your diet, you have to try my favorite quinoa recipe - a curry salad featuring mango. It makes for a great packable lunch, and tastes even better the second day.

Check out the recipe when you read more.

Curried Quinoa Salad
Adapted from Epicurious

Ingredients

1 1/3 cups uncooked quinoa
2/3 cup plain yogurt (not Greek-style)
Juice of one lime juice, about 1 tablespoon
2 teaspoons curry powder
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground tumeric
pinch of cayenne pepper
2 teaspoons finely grated peeled fresh ginger
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons canola or peanut oil
1 pound firm-ripe mango, peeled, pitted, and cut into 1/2-inch chunks (2 cups)
1 red, yellow or orange bell pepper, cut into 1/4-inch dice
1/3 cup chopped fresh mint or cilantro
1/2 cup salted roasted peanuts or cashews
4 cups spinach or salad greens

Directions

Rinse quinoa thoroughly. Pour quinoa into pot with 2 2/3 cups of water and bring to a boil. Reduce to a simmer and cover. Cook for 10 to 15 minutes, or until all the water is absorbed.
While quinoa cooks, whisk together yogurt, lime juice, curry powder, spices, ginger, salt, and pepper in a large bowl. Add oil in a slow stream, whisking until combined.
Toss quinoa with curried yogurt and remaining ingredients in a large bowl.
Serve over beds of lettuce either warm or at room temperature.

Serves 4

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Food Review: Oskri Organics Quinoa Bar

FitSugar — Mon, 06 Apr 2009 10:00:00 -0700

Quinoa is one of my favorite whole grains because it has a wonderfully fluffy texture, it's easy to cook, and it's high in fiber and protein. So when I saw this organic Quinoa Bar ($3), I had to give it a try. Theses bars are both gluten and lactose free, making them a bonus for people with food sensitivities.

When I read the list of ingredients, something surprised me. To learn the surprise as well as how the Quinoa Bar tastes, read more.

I was surprised that this bar contains only four ingredients: rice syrup, quinoa, sesame seeds, and date syrup. The crunchy texture and flavor are similar to toffee covered popcorn - really, it was that sweet - but in a peanut buttery way. I love that whole sesame seeds and quinoa are plainly visible in this bar. Plus there are three slices in each package, so I could savor each sweet and nutty bite. I actually couldn't eat the whole package though because it was so sweet, like candy, but as you can see from the nutritional info, it's pretty healthy for you. It may seem like it contains a lot of fat, but it's healthy fat that comes mostly from the sesame seeds. It also has a decent amount of fiber and protein too. If you're in the mood for something extremely sweet and crunchy, this would definitely satisfy your craving.

Serving Size	1 package (3 pieces)
Calories	230
Total Fat	12 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	61 mg
Carbs	26 g
Fiber	3 g
Sugar	14 g
Protein	6 g

3 Words to Know When You're Ordering Vegetarian

FitSugar — Tue, 18 Nov 2008 11:00:00 -0800

Vegetarians pay particular attention to ensuring they're consuming enough protein because there's no meat centerpiece to take care of that important nutritional component. There are often choices like tempeh and seitan for building a veggie-friendly salad that goes beyond tofu, and quinoa is a go-to grain because it contains high levels of protein. When you're choosing a meatless meal out, don't skim over these selections because you're not sure how to pronounce them. Expand your vegetarian vocab by learning how to say these three words.

Tempeh: Pronounced tem-pay, 4 ounces of this soy-based meatless alternative contains 22 grams of protein.
Seitan: Made from wheat gluten, this veggie option is pronounced say-tan or see-tan. Just 3 ounces of it contains 19 grams of protein.
Quinoa: Often referred to as the mother grain, the options with this protein-rich grain are endless. Ask for keen-wa, and you'll get 6 grams of protein in just 1/4 cup.

Source

Whole Grain Pasta Breakdown

FitSugar — Tue, 08 Apr 2008 10:15:00 -0700

Who doesn't love a big bowl of pasta? Penne with tomato sauce, spaghetti and meatballs, spinach lasagna, spirals with pesto. There are so many healthy recipes you can make using pasta and now there are so many different kinds of pasta to choose from.

Whole wheat pasta is all the rage right now, but it's not the only healthy pasta out there. Want to see how whole grain pastas compare nutritionally? Then read more.

Here's the nutritional info for 1/2 a cup of dry pasta.

Pasta	Calories	Total Fat (g)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
Corn	214	1	51.4	2	1	5
Durum semolina	200	1	41	2	2	7
Kamut	210	1.5	38	6	2	10
Kamut and quinoa	210	2	40	5	2	8
Kamut and buckwheat	200	1.5	39	5	3	9
Quinoa	180	2	35	2.5	3	4
Rice	200	0	44	2	0	5
Rice and corn	204	.43	49	1.8	.5	5
Rye	200	0	44	8	1	6
Soba (buckwheat)	190	1	37	3	2	8
Spelt	190	1.5	40	5	4	8
Spelt and buckwheat	210	2	41	4	2	6
Whole wheat	180	1.5	35	6	1	7

Since all of these pastas have unique flavors and textures, and they're pretty similar nutritionally, it'll all come down to personal preference when choosing which one to eat. Tell me, what's your favorite kind of pasta?

Quinoa and Sweet Potato Stuffing

FitSugar — Tue, 20 Nov 2007 11:45:00 -0800

Why not mix things up this Thanksgiving? Instead of serving traditional stuffing made out of bread, why not use quinoa? It's a whole grain that is similar to rice but has a slightly firmer texture. Plus 1/4 cup of quinoa contains six grams of protein, so after eating it you'll feel energized. I like to add cooked sweet potatoes to give it a touch of Thanksgiving warmth.

This quinoa stuffing is really easy to whip up and will be ready to eat in about 30 minutes. To see the recipe, read more

What you need:

1 cup quinoa
2 cups veggie broth
2 small sweet potatoes (or 1 large)
1 red pepper
1 yellow pepper
1 crown of broccoli
1 tablespoon olive oil
salt and pepper to taste

What you do:

Place the quinoa and the broth in a covered pot on high heat. While you're waiting for that to boil, peel the sweet potatoes and cut them into bite-sized pieces. When the broth and quinoa have begun boiling, carefully drop the sweet potatoes in, cover the pot, and lower the heat to simmer. If you're not a fan of sweet potatoes, you can also use butternut or acorn squash instead. Cook this mixture for about 20 minutes.

While that's cooking, cut up your veggies. You can add whatever you like - carrot, zucchini, mushroom, and cauliflower are all delicious.
Check on the quinoa and give it a good stir.
Next, place a tablespoon of olive oil in a separate pan and sauté the veggies for five to ten minutes.

While your veggies are cooking, see how the quinoa is doing. You'll know it's ready because all the liquid will be soaked up and the sweet potatoes will be soft. Also, if you look closely at the quinoa, you'll see little C-shaped strings that have separated from the round part of the grain.
Place the quinoa and sweet potatoes in a separate bowl, and then add the veggies. Mix them well and serve hot.

This dish can definitely be prepared the day before Thanksgiving. Store it in a covered plastic container in the fridge, then warm it up in the microwave.

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Learn to Love: Quinoa

FitSugar — Wed, 29 Aug 2007 14:30:00 -0700

We all know that eating whole grains is so good for us. It gives us sustained energy, contains protein and has fiber to keep us regular. Some grains can be difficult to digest, but not Quinoa. It's light and easy on your tummy because it's not sticky or heavy.

How does it taste? Quinoa doesn't have a very unique or strong flavor whatsoever, so you can eat it plain, or it'll take on the flavor of whatever you add to it. The texture however is very unique. It's firmer than rice or cooked millet, kind of like al dente pasta. You can also buy it in 2 varieties - white or red, which makes it the most exciting grain of all.

Another great thing about quinoa is that it's fast and requires hardly any effort to make. All you do is take a pot, add 1 cup of quinoa and 2 cups of water. Cover the pot and cook it on HIGH. After it comes to a boil, reduce to simmer. After 20 minutes, give it a stir and it's done. How easy is that?

OK, so it tastes good and it's easy to make, but is it good for you? YES! It's nutritionally unbelievable. Want to see the stats? Then read more

Here's how 1/4 cup of dry Quinoa compares to other grains:
Grain	Calories	Fat (g)	Carbs (g)	Fiber (g)	Protein (g)
Quinoa	140	1	29	6	6
Amaranth	170	2	29	3	7
Barley	176	.5	38	7.8	5
Brown Rice	171	1.25	36	1.5	3.75
Millet	150	1.5	34	2	5
Oats	77	1	13	2	3
Spelt	50	.5	13	3.5	2
Wheat	140	0	29	6	5

I love that it has 6g of protein and 6g of fiber. It's very similar to wheat, but so versatile. You can add it as a side dish to a meal, or add your favorite ingredients and make it a meal all on its own.

This is what Quinoa looks like cooked. It has such a delightfully simple taste and interesting texture, it's sure to be a hit the next time you serve it.

Fit's Tips: Looking for a delicious way to eat quinoa? Check out this recipe for Garden Vegetable Quinoa.

Source and Source

Have You Heard of: Alter Eco Fair Trade

FitSugar — Tue, 15 May 2007 15:45:00 -0700

I've told you about Fair Trade, and how it's so important to support companies and businesses with the Fair Trade label. Rapunzel, Divine Chocolate, and Sweet Earth Organic Chocolates are great companies to buy from.

Just to remind you, Fair Trade means that the farmers were given a fair price for their products, so they can in turn pay their workers the proper salary. No child labor or forced labor was used when you see the Fair Trade label.

I recently discovered a new line of foods called Alter Eco Fair Trade. They offer wonderful products such as White and Red Quinoa from Bolivia, Unrefined Cane Sugar from The Philippines, Coffee from Peru, and they also have Thai, Coral, Ruby, and Purple Rice from Thailand.

Alter Eco also has many different kinds of tea such as Chai from Sri Lanka, and Darjeeling Black from India. My favorite product must be their chocolate bars. These are made using a combination of Fair Trade ingredients such as cocoa, sun-dried raisins, and roasted cashews.

When you look on the back of an Alter Eco Fair Trade package, you'll find the unique story of the farmers and the area where it was cultivated. Not only do I love knowing where my food came from, but I love buying quality products from companies who pay their workers what they deserve.

Fit's Tips: Look for Alter Eco Fair Trade products at your local health food store, or if you visit their website, their products can be bought online. They're reasonably priced for what you get, and you'll feel good supporting a conscious company.