You probably already know that whole grains are a staple in a healthy diet.  They fuel the body with B vitamins, protein and fiber.  Study after study shows that regularly eating whole grains cuts the risk of heart disease and type 2 diabetes, helps maintain a healthy weight and adds years to life.

Here are some alternative grains to try:

• Amaranth
• Spelt
• Buckwheat
• Quinoa
• Millet
• Barley
• Wild rice
• Kamut

All of these grain can be cooked whole — like rice — and used as a side dish, a hot breakfast cereal, or an ingredient in soups, stews, salads and casseroles.  Soaking grain overnight in water with a splash of yogurt, buttermilk or lemon juice breaks down a chemical called phytic acid.  This step makes the nutrients in grains more easily absorbed by the body.

Alternatively, you can grind any grain into flour.  Use flours containing gluten in both yeast breads and quick breads, while those with little or no gluten are best in quick breads.  Many cookbooks and websites provide specific cooking directions, recipes and substitution guidelines for a variety of grains. Dr. Barbara Smith
Chiropractor and Health Educator
health@doctorbarb.com