Going Whole Grain by Sandy Kovacic, RD



From whole-wheat pasta to quinoa, whole grains provide more protein, fiber, and flavor than their white counterparts. Quinoa, pronounced “keen-wa,” is a practical grain to eat every day. It cooks fast and is packed with minerals. It can be substituted for bulgur, oats or white rice in a variety of side dishes and salads. Qunioa can even be a great choice for breakfast by pairing it with fresh berries and almonds or walnuts. Toast quinoa with or without oil and add your favorite nuts to really enhance the flavor. Make sure to also combine your favorite vegetables to brighten the color and nutrients on your plate. You can substitute quinoa for rice or oats in most recipes. Besides the whole grain perk, you will also get a complete protein as quinoa provides all the essential amino acids. One serving provides 7 grams of fiber and 14 grams of protein! Strive for 20-30 grams of fiber each day by eating a variety of whole grains, fresh fruits, and fresh vegetables.

Be sure to visit the Farmer’s Market today to receive a free sample of a whole-grain snack! It will definitely provide a quick source of energy to power your afternoon! The Farmer’s Market opens at 11 a.m.

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