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Grains 101

Canada’s Food Guide recommends that adults eat 6-8 servings of grain products each day, and make half of them whole grain choices. If you’re looking for some new ideas to serve whole grain check out the examples below.

Amaranth resembles brown caviar when cooked and it’s used in breads, muffins, crackers and pancakes.
Try: Slipping some into these Cheerios Pumpkin Muffins.

Pearled barley has some of the bran removed, so it is faster to cook than its whole grain cousin, hulled barley. The soluble fibre in barley may help lower cholesterol.
Try: Substituting barley for rice in this Lemony Fish Over Vegetables & Rice dish.

Brown rice is an excellent way to introduce your family to whole grains.
Try: Chicken Fried Rice with Peas.

Buckwheat flour is often used for making pancakes and other baked goods.
Try: Substituting buckwheat in these Fibre 1 Flax Seed Morning Glory Muffins.

Corn kernels are ground into whole grain cornmeal, used in baking cornbread, corn muffins, etc.
Try: Lemon-Pepper Baked Orange Roughy.

Oats contain intact bran and are considered whole grains. The soluble fibre in oats may help lower cholesterol.
Try: Cereal Chocolate-Chip Cookies.

Spelt has a nutty flavour. It’s used as an ingredient in pasta and other products in the supermarket.
Try: Using spelt pasta in Turkey Pasta Primavera.

Whole wheat flour can be used in combination with all-purpose flour in pancakes, waffles, breads and cookies.
Try: Apple Cinnamon Pancakes.

Wild rice is actually a grass and not a grain, but it is a delicious addition to soups, stews and casseroles.
Try: Substituting it for brown rice in this Lemon Basil Chicken and Vegetables.