8 Ways to Enjoy Heart-Healthy Whole Grains

March 23rd, 2010 - Barbara Feiner

Switching from refined to whole grains is one of the best health moves you can make in your organic diet, as the latter offers great taste, variety and a host of health benefits.

“Whole grains may help reduce the risk of developing chronic diseases, such as heart disease and diabetes, so they are beneficial for everyone,” says registered dietitian and chef Michele Powers. “For people managing conditions such as diabetes, obesity and high cholesterol, research shows that choosing whole grains is a simple lifestyle change that makes a big impact.”

Here are eight ways to bring whole-grain rice to the dinner table, courtesy of Uncle Ben’s: 

  1. Substitute. Instead of pasta, add whole-grain rice to soup or casseroles.
  2. Salad Spin. Use whole-grain rice in marinated grain salads.
  3. Stuff Your Vegetables. Use whole-grain rice as a base for stuffed vegetables:  bell peppers, zucchini, portobello mushrooms, eggplant, tomatoes and artichokes. (Tune in Friday for a great recipe.)
  4. Combine Food Groups. Add whole-grain rice to homemade meatballs for extra  flavor and fiber.
  5. Lower the Fat. To make a lower-fat quiche, substitute cooked brown rice for the pie crust.
  6. Create a Pilaf. Cook brown rice in low-sodium broth, and add toasted nuts and dried fruit.
  7. Mix-and-Match. Mix brown and white rice to introduce your children to whole grains.
  8. Make a Whole-Grain Dessert. Add whole-grain rice to puddings for a tasty dessert.

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This entry was posted on Tuesday, March 23rd, 2010 at 12:21 pm and is filed under Organic Food. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

12 Responses to “8 Ways to Enjoy Heart-Healthy Whole Grains”

  1. Anitra says:
    March 23, 2010 at 4:26 pm

    Great tips!

  2. diane lassen says:
    March 24, 2010 at 2:24 am

    I know this is promoted by Uncle Ben’s rice, but why stop at rice? I would advocate a number of grains to rotate amongst– try quinoa, barley, kasha, spelt flakes, oats and other varieties of rice such as wild rice, too. Variety is key!! Great tips, thanks!
    DIane

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    March 24, 2010 at 11:33 am

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  12. Caitlin says:
    April 20, 2010 at 9:13 am

    I love these tips! I have just embarked on the whole grains journey including homemade bread – these tips will help me to further my changes! Thanks!
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