There is broad scientific evidence and medical consensus that most people do not get enough fiber. While fiber is part of many foods, a key source of fiber is whole grains. When we eat whole grains, we get a super nutrient dense food, filled with protein, vitamins, minerals, and fiber. In a previous blog post from May, we discussed the results of the Global Burden of Disease Study which links 6 million diet related deaths annually to low whole grain intake.
Whole grains are inexpensive, easy to prepare, and an excellent way to meet fiber needs. To highlight the variety of whole grains available, Oldways Whole Grain Council has deemed September Whole Grains Month. To celebrate, try making your own whole grain bowl.
Use these directions to build a grain bowl for a fiber-filled, nutritious meal.
- Choose one cup of cooked grains. Try brown rice, quinoa, or farro.
- Choose one cup of cooked of cooked vegetables. Try greens, broccoli, cauliflower, mushrooms. Any and all veggies will work!
- Add ½ cup raw vegetables. Go for some crunch with shredded carrots, sliced cucumbers, or diced radish.
- Cook the grains and veggies with herbs and seasonings. Add dried and fresh on top to garnish your bowl. Cook with garlic, ginger, oregano, paprika. Garnish with red pepper flakes, fresh mint, basil or parsley.
- Drizzle with 1 teaspoon of olive oil.
- Sprinkle with 1 tablespoon of nuts or seeds. Try walnuts, pepitas, sesame or chia seeds.
For more protein, try adding any kind of cooked beans, shredded rotisserie chicken, cooked ground turkey, grilled tofu, or a fried egg to make this a very hearty meal.
Try the Oldways Whole Grain Council website to learn more about all the varieties of whole grains out there. https://wholegrainscouncil.org