Smart Food

(ARA) – Adding grains, especially whole grains, to your diet provides many healthy benefits. Unfortunately, most Americans consume less than one-third of the daily recommended amount, according to the U.S. Department of Agriculture. The good news is that now, more than ever, there are easy and delicious ways to add whole grains to your menus.

People who eat whole grains as part of a healthy diet have a reduced risk of coronary heart disease, largely because of the fiber they provide. Eating whole grains, like brown rice, may help regulate blood glucose levels in those with diabetes and studies also show people who consume more whole grains are better able to maintain a healthy weight.

When most people hear the term “whole grains” they think of a slice of wheat bread. While wheat bread is one source, there are many others like rice and pastas, cereals and breads made with 100 percent whole grain instead of white processed flours.

“Many people are surprised to learn that rice is a whole grain,” says Deborah Locke, product manager for RiceSelect. “So many of our favorites, from traditional Asian dishes to Cajun dishes like dirty rice, can be made healthier and more delicious by using Texmati brown rice.”

* At less than 110 calories per serving, brown rice is rich in nutrients as well as a filling and satisfying grain. In addition to being cholesterol-free, less than one percent of the calories in rice come from fat. Texmati brown rice is an all-natural whole grain with a popcorn aroma and nutty flavor that contains more fiber and antioxidants than refined grains.

Other delicious and easy ways to add whole grains to your diet include

* Start your day with a serving of whole grain breakfast cereal such as whole wheat flakes, muesli or a hearty bowl of oatmeal.

* Substitute white bread, rolls, crackers and tortillas with whole wheat and rye products. Not only are they better for you, the taste of whole grain bread products is more complex and flavorful.

* Instead of snacking on greasy chips, enjoy healthier handfuls of air-popped popcorn. Add flavor by sprinkling on garlic salt or other herbal seasoning.

* Branch out and try less common whole grains such as amaranth, bulgur or quinoa. Amaranth can be added to soups and stews, bulgur can be added to meatloaf and stuffed into peppers, and quinoa can be mixed with egg and spices, made into patties and fried.

The experts at RiceSelect offer this easy, delicious, whole-grain summer recipe.

Wild Thyme Summer Salad
Yield: Four servings

3 cups cooked Texmati brown rice
2 cooked boneless, skinless chicken breasts, cubed (chilled or at room temperature)
1 (8.5 ounce) jar sun-dried tomatoes, drained and chopped
1/3 cup chopped Kalamata olives
1/2 cup of your favorite prepared vinaigrette
1/4 cup chopped fresh thyme leaves

Allow Texmati rice and chicken to cool. In a large bowl, combine rice, chicken, tomatoes, olives, vinaigrette and thyme. Toss well and serve chilled.

Courtesy of ARAcontent


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