Getting more Whole Grains and Protein into our diets

Hello! Now that we are into March, I am ready for spring. I'm ready to get my hands in the dirt and see something new grow!



Speaking of new. Anyone need some NEW ideas of how to get protein and whole grains into your diet? I am always trying to get my family to eat as wholesome as possible and to lessen our refined food intake. We work hard to offer our kids unrefined, non-processed, low-sugar food choices. (Yes, we still eat dessert! All things in moderation, right?)

I have included some information on whole grains: their nutrition, some ideas of how to incorporate them into your everyday meals/snacks, and some recipes too.

What is a whole Grain?
“Whole grain” means it’s the complete grain, including the bran, the germ and the endosperm. The health benefits of whole grain come from those three components working together in their natural proportions. The 2005 Dietary Guidelines for Americans recommend that at least half of your grain servings are whole. That translates into approximately 3 servings of whole grain per day, or at least 48 grams daily.

When you mix a whole grain with beans, for example, you get a complete protein. (Without all the cholesterol and fat found in meat.) Protein is a must for us to be healthy and especially for our kids. My daughter is not a big meat eater and so it's been a challenge to get protein into her. Believe it or not, there are whole grains that are high in protein!



For example, have you ever tried Quinoa? Quinoa is one of the ancient grains being rediscovered by chefs today. Once a staple of the Incas, it was so central to their diet that the invading Spaniards tried to burn all the fields. Lucky for us, enough of the crops survived. Now, it may in turn yield delicious secrets for our survival. But what about taste? Quinoa has a nutty flavor and once cooked and cooled it can be thrown into salads for an added protein boost. I throw it into muffin recipes, soups, spaghetti sauce, inside quesadillas/burritos or as a side. It can also be used as a morning cereal in place of oatmeal. Try it with almonds, dried cherries for a nice alternative. Or you can mix it with other whole grains like farro or brown rice for a nice pilaf.

How do you cook Quinoa: Bring 1 cup of quinoa and 2 cups of water, and 1/4 tsp salt to a boil. Cover and simmer on low for 15 minutes. Fluff and serve. (This is how you cook a lot of grains- farro, amaranth, millet...)

Here are a few recipes with complete proteins and made with quinoa (or you could use any mix of grains) that my kids really do eat and like!
Recipes:
Black Beans and Grains
1 can of organic black beans, rinsed and drained and heated
1 cup of brown or white rice, cooked
1 cup of quinoa, cooked
1 cup of shredded cheese, any type
Mix together:
1 medium bell pepper chopped
1 large tomato, chopped
Juice of 1 lemon
Salt to taste
~On a plate, layer rice & quinoa mixture/beans/sprinkled cheese/top w/ the bell pepper mixture like a salsa and serve with tortilla chips. Serves about 4. Enjoy!

Quesadillas:
Heat up tortillas w/ black beans, cheese, and quinoa inside and serve with salsa and green salad and side of fruit.

Beef Italian:
1 pound organic ground beef-(Organic, clean meats are a must!)
3-4 cloves of garlic, minced
1/2 yellow or white onion, chopped
1 tsp. dried basil
1 tsp. driep parsley
1 medium bell pepper, chopped
1 medium zucchini, chopped
1 large tomato, chopped
Salt and Pepper to taste
Dash of Tabasco (opt.)
2 cups of cooked grains of any type
~Brown the beef with the garlic and onion over low to medium heat. Add pepper and zucchini as the beef is getting done. Once cooked through, add the basil, parsley, tomato and salt and pepper. Add dash of tabasco and mix thoroughly. Pour this mixture into a 9 by 13 inch pan and bake for 25 minutes at 350 degrees. Serve over quinoa/rice/farro/brown rice/brown rice noodles, or a mixture of any of these. Enjoy!

Other tips:
-Try using brown rice pasta when making pasta dishes.

-Buying freshly ground whole wheat bread (all the nutrients still in tact for the first 3 days of grinding). The bread sold at the supermarket is basically void of any nutrients, aside from some fiber. Great Harvest Bread Company is an awesome option and worth the investment. I buy a loaf and freeze half of it until further use.

-Protein/Whole Grain Snack Ideas: Everytime I offer a snack I make sure it has some sort of whole grain, protein, fruit, & vegie option.

• I offer nuts and seeds: cashews, almonds, pistachios, pepitas(ie-I make my kids eat as many almonds as they are old, everyday)


• apples or celery dipped in pnt. butter or almond butter


• A piece of freshly ground whole grain bread, topped with a little butter and honey or cinnamon/sugar and chopped walnuts or almonds


• Peanut Butter Balls- these are a staple in our house


• Homemade granola bars


• Trail Mix


• organic yogurt with granola mixed in


• a bowl of oatmeal makes a great snack

-Shaklee Protein Options-By now you have probably guessed that I love the company, Shaklee. I continue to be impressed with theirs mission and product- "Our gaurantee to you: Shaklee products always work, are always safe, and are always green." One of my favorite Shaklee Products is Energizing Soy Protein. You can add it to smoothies, make Peanut Butter Balls-MY KIDS LOVE THESE!, add to any baked item or waffles. It's an easy way to get high quality protein made from the finest soy that is actually good for your body. Also, Shaklee offers Protein Shakes called Cinch Shakes that come in Vanilla/Chocolate/Strawberry/Coffee Latte. They are so good and so good for you. My family loves them and they are affordable!

This was a lot of information! Thanks for taking the time to read. I love to pass on recipes that are nutritious AND taste good. I am committed to seeking good health, naturally, and would love to be a resource to help find an answer to your health questions and issues. Hope you have a great start to Spring!