FitSugar

Mix It Up: Two Whole Grains Are Better Than One

Jenny Sugar — Fri, 13 Jan 2012 13:36:31 PST

I'm a whole grain junkie. Check my pantry; I have at least five on hand at all times. I get a little crazy with my grains, too, and instead of cooking quinoa all by its lonesome self, I mix in another grains, like millet. The combo takes your taste buds on a flavorful ride. And if you're not a fan of a grain's texture, say the chewiness of barley, adding in another grain can disguise the texture a little, making it more palatable. You also reap the nutritional benefits of both grains at the same time.

It's best to pair grains with similar cooking times. You might need to experiment with adding extra water or increasing the cooking, but once you perfect cooking two grains together, you'll never look back. I usually measure out half a cup of each dry grain to yield about two cups total once cooked. A half-cup serving of the mixed cooked grains contains approximately an 1/8 cup of each dry grain. Here is the nutritional info below for my favorite combinations.

Dry Grain Combo	Calories	Fiber	Protein
1/8 cup millet, 1/8 cup long grain brown rice	180 (95 + 85)	3.6 (2.1 + 1.5)	4.3 (2.8 + 1.5)
1/8 cup quinoa, 1/8 cup pearled barley	166 (78 + 88)	5.4 (1.5 + 3.9)	5.5 (3 + 2.5)
1/8 cup sushi rice, 1/8 cup brown basmati rice	155 (75 + 80)	1.5 (.5 + 1)	4 (2 + 2)
1/8 cup teff, 1/8 cup short grain brown rice	175 (90 + 85)	3.5 (2 + 1.5)	5 (3.5 + 1.5)
1/8 cup wild rice, 1/8 cup white basmati rice	160 (75 + 85)	1.5 (1 + .5)	5 (3 + 2)
1/8 cup amaranth, 1/8 cup rolled oats	138 (90 + 48)	4.8 (3.5 + 1.3)	5.3 (3.5 + 1.8)
1/8 cup buckwheat groats, 1/8 cup oat groats	126 (71 + 55)	4.1 (2.1 + 2)	5.9 (2.4 + 3.5)

Hearty Whole Grains: It's What's For Breakfast

Jenny Sugar — Fri, 28 Oct 2011 14:23:32 PDT

Yogurt with fruit and cereal was my go-to breakfast over the past couple months, but now that it's chillier, I crave cupping my hands around a steaming bowl of warm creaminess. Aside from the traditional bowl of oatmeal, you can get creative with other whole grains for breakfast. Preparing the grains the night before saves time in the morning. Plus the fiber of whole grains is so filling, you won't even think of reaching for a midmorning ~~doughnut~~ pick-me-up. Need some ideas? Check out these sweet and savory breakfast bowls to warm you up and get you going.

Source: Flickr User norwichnuts

What 100 Calories Really Look Like: Whole Grains

Jenny Sugar — Thu, 08 Sep 2011 02:52:35 PDT

You know what 100 calories of fresh fruit look like and 100 calories of Summer veggies too, but now that cooler weather is around the corner, it's time for warm whole grains. Keep reading to find out what 100 calories of your favorite whole grain looks like.

*All measurements are based on dry, uncooked grains (grains may expand up to double their size when cooked). The red bowl shown in the photos is a small soup bowl - about 4.5 inches wide.

4 Reasons to Eat Whole Grains Instead of Refined

Leta Shy — Wed, 20 Jul 2011 11:37:33 PDT

If you're still filling your pantry with refined grains like white rice and white flour, think about instead adding a few whole grains into the mix. Whole grains are grains that are just that - whole. While refined grains are stripped of their bran and germ, whole grains still have all their parts intact.

Whether it's brown rice, quinoa, oatmeal, or buckwheat, we can't stop cooking with whole grains around here. If you haven't joined the whole grain fan club, try swapping out your snacks and sides from refined grains to whole grains to help sneak a little more nutrition in your diet. And you don't have to go all the way - if you just can't get on board with the taste of whole grains, experiment with adding equal parts whole grain flour to regular white flour in your baking or try mixing white rice with brown in order to reap some whole grain benefits.

Ready to learn why you should be eating whole grains instead of refined grains? Read on to learn about the benefits of whole grains (and the one time when you can eat all the refined grains you want).

Got the Brown Rice Blahs? 5 Nutritious Alternatives

Leta Shy — Tue, 14 Jun 2011 13:34:13 PDT

My go-to weeknight meal often features a side of brown rice. It's versatile and more nutritious than white rice and is easy to throw in a rice cooker or boil away on the stove while I'm preparing the main course.

But sometimes a dinner calls for a few other nutritional powerhouses. The next time you find yourself in the mood for something that can cook quickly in boiling water, try these alternatives instead - they're just as easy to cook and packed with even more nutrients!

Banish That Belly in 3 Easy Steps

Michele Foley — Thu, 24 Feb 2011 02:00:25 PST

Belly bulge. Muffin top. Love handles. There are a lot of names for that extra jiggle in the middle. Instead of nicknaming belly fat, let's get rid of it! And while having a flat, toned stomach may seem like a quest for the Holy Grail, it's not. First you need to understand why you have belly fat. After that, follow these three basic tips to banish it for good.

Eat the right foods. Having a healthy diet is an easy first step to banishing the bulge. Practice portion control, eat whole foods, and make sure your diet is a healthy balance of carbs, protein, and (good) fat. There are also foods, like whole grains, which help people lose belly fat.
Cardio, baby! If you want to slim down your midsection, it's time to step up your cardio in a major way. High-intensity activities like spinning, interval training, and running are all good ways to get a handle on your love handles.
Tone up. Listen closely: limiting yourself to ab exercises does not make a flat belly. It's a healthy diet and a solid routine of cardio that is going to help you drop the pounds. But toning your midsection and back area will sculpt your body, which helps you look slimmer. And by the time you drop all your belly fat, you'll be left with a drool-worthy six-pack. Zing!

Warm Up With Winter Quinoa Recipes

Michele Foley — Fri, 28 Jan 2011 03:05:51 PST

I can't get enough of quinoa. I love its nutty flavor and crunchy flavor, but best of all, it's good for the body. And what's really great about the grain is how adaptable it is. You can use it for breakfast, lunch, or dinner, and it pairs with fruits and vegetables from every season. Here are some great flavor combinations that put quinoa together with Winter's finest produce.

I'll definitely be making this quinoa tabbouleh pictured here for my next lunch. The parsley and lemon add a sharp, fresh taste to the natural nuttiness of the quinoa. Added bonus: I'll be full until dinner.

Source: Flickr User jules: stonesoup

Better Brown Rice: Tips to Making the Perfect Pot

FitSugar — Tue, 31 Aug 2010 12:30:14 PDT

We know that brown rice has got the whole-grain goods that make it healthier than white rice. Earlier in the Summer I shared how I've been incorporating more brown rice into my meals instead of just white. A reader shared that she was having a problem making the perfect pot.

"I've tried mixing the two, but it seems like brown rice needs longer to cook and is always crunchier than the white rice when my rice cooker says it's "finished" cooking. Any suggestions for that?" – Anonymous

I've definitely been in the same boat. There's nothing worse than a mouthful of too-crunchy grains to go with your delicious stir fry. Whether you are mixing or going all the way, here are some methods I've been using over the Summer to make my brown rice more moist.

Soak your brown rice for a few minutes (15-30 minutes) before you rinse and incorporate the white grains. This softens the husk and cuts down on cooking time.
Add more water than you would when cooking only white rice. But remember that if you add too much water you'll end up with mushy/crunchy rice! I don't go over the 2:1 ratio.
Add a teaspoon of salt to the water. This raises the boiling point temperature so the water doesn't evaporate too quickly.
Use this recipe's steaming method by draining your cooked brown rice and returning it to a covered pot.
Try baking it, like YumSugar did, with a little butter and salt.

How do you make your brown rice the best? Share in the comments below.

Source: Flickr User erin.kkr

Make Baked Goods Healthier With Whole Grains

FitSugar — Wed, 11 Aug 2010 09:00:00 PDT

This weekend was all about baking. My stand mixer was in constant rotation as I made pizza dough, bread, cookies, and pie crust. And while I can't get enough of baked goods made with whole grains, the mister is not a fan. To avoid a showdown in the kitchen, I've been mixing whole grain flour into everyday all-purpose flour. It's a win-win: I get the added nutrition, and the mister won't complain that his pizza dough tastes too grainy or nutty.

The next time you're baking, try substituting some of your all-purpose flour with one of these healthy alternatives. By doing so, you'll build up your body's levels of fiber, vitamin E, iron, manganese, and zinc. Or, even better, swap out white flour and only use whole grain flour. It definitely gives baked goods a much more complex and nutty flavor.

To see which whole grain flours I like best,

A Simple Swap to Make Sushi Even Healthier

FitSugar — Wed, 07 Jul 2010 07:00:38 PDT

Sushi has to be my favorite late-night post-workout meal - I love the taste of fresh tuna with a nice kick of heat from wasabi. But since I don't like how nori tastes, I've been limited to nigiri sushi, which is a thin slice of raw fish placed on a bit of sushi rice. My cravings for a hand roll led me to making my own sushi at home. Not only is it cheaper, it's much healthier too. Following this Epicurious recipe on how to make sushi rice, I swap out standard sushi rice for short-grain brown rice instead. I also use soy wraps, a nori replacement that is made from soy protein. Soy wraps are vegan, nonfat, and gluten free. Though I wish I could get all the amazing health benefits that nori has, I'm excited that I can finally have hand rolls!At home, I get creative and fill my sushi with whatever fresh veggies or fish I have on hand. Last night that meant cucumbers, avocado, yams, and tuna. An added plus to using brown rice is that it keeps me fuller longer, which means I don't need to devour too many pieces at once.