To make room for more whole grains in your meals, substitute whole-grain products for refined products. Don’t just add servings of whole grains to your menus, or you may surpass your calorie and carbohydrate goals. Here are some whole-grain menu suggestions:
Try brown rice stuffing instead of white rice in baked green peppers or tomatoes. Try whole wheat macaroni in macaroni and cheese.
Add whole grains such as barley or buckwheat groats to vegetable soups or stews. Serve stir-fries over bulgur or quinoa instead of white rice.
Create a whole-grain pilaf with a mix of grains such as barley, wild rice, and brown rice. Stir in toasted nuts or chopped dried fruit for added flavor.
Replace up to half of the all-purpose flour in pancake, waffle, muffin, or cookie recipes with whole wheat flour or oat flour. You may need add a bit more leavening (such as baking powder or yeast) as well.
Try rolled oats or crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
Snack on ready-to-eat, whole-grain cereal such as toasted oat cereal in place of cookies or chips.
Try a whole-grain snack chip, such as baked tortilla chips, in place of your usual choices.
Eat unsalted, unbuttered popcorn for a healthy, whole-grain snack.
Note: These tips are based on www.choosemyplate.gov.
Disclaimer Statements: Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.