Whole grains, like oats, brown rice, and millet are super healthful foods!

The Gut Loves Grains

One of the greatest benefits of eating whole grains is that they feed the good bacteria in our gut and increase their abundance. Feeding these good gut microbes contributes to a strong immune system, reduced inflammation, and good health overall.

Insufficient whole grains in the diet is associated with an imbalance of gut microbes – which can lead to irritable bowel syndrome, inflammatory bowel disease, inflammation, and other health issues.

Slimming Grains

Due to their effect on the gut as well as their impressive fiber content, whole grains have also been shown to help with weight loss.

What is a whole grain?

A grain is composed of 3 basic parts – the bran, germ, and endosperm. All parts of the grain are essential for good health.

When a grain gets refined, the brain and the germ are removed leaving only the endosperm. Since the bran and the germ are loaded with important minerals, valuable vitamins, slimming fiber, and healthy fats, eating refined grains contributes to poor health.

How to Cook Grains for Good Digestion

For the best health, it is important to know how to cook grains properly. Here’s what you need to know about properly cooking grains.

Eat More Whole Grains

How can you get more of these health-promoting whole grains in your diet?

This Warm Autumn Breakfast Grain Salad is a great start!

Warm Breakfast Grain Salad

Full-of-flavor and whole-grain goodness, this healthy breakfast salad offers the perfect combination of chewy, crunchy, tart, and sweet.

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Prep Time 15

Cook Time 35

Course Breakfast

YIELD 4 servings

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Ingredients

1/4 cup uncooked red rice
1/3 cup uncooked steel-cut oats
1/4 cup uncooked black rice
1 1/4 cups water - (See note #1)
1/8 teaspoon salt
2/3 cup water - (See note #2)
1/3 cup dried cranberries
1/4 cup chopped dried apples
1/3 cup chopped raw walnuts

DRESSING

1/3 cup frozen orange juice concentrate
1 cup full-fat, canned coconut milk
1 pinch salt

GARNISH

1/2 cup pomegranate seeds (half a pomegranate) – optional
1 bosc pear

Instructions

Place oats and red rice in a dry saucepan and turn heat to low. Toast grains over low heat for 8 minutes, stirring often. (See note #3.)
Place black rice in a separate dry saucepan and toast over low heat for 8 minutes, stirring often. (See note #3.)
Add 1 1/4 cups water and 1/8 teaspoon salt to oats and red rice. Cover, and bring to boil.
Add 1 1/4 cups water to black rice. Cover, and bring to boil. (See note #2.)
When grains come to a boil, turn heat to low. Simmer grains for 25 to 30 minutes until all water is absorbed.
Meanwhile, combine dressing ingredients in a small pitcher or other container. Set aside.
When grains are done cooking, stir in dried fruit and walnuts.
Serve grain salad warm topped with dressing and garnished with pears and pomegranate seeds if desired.

Notes

1. If doubling this recipe:

use 2 1/4 cups of water (instead of 2 1/2 cups) for the mixture of red rice and oats.
use 1 1/8 cups of water (instead of 1 1/3 cups) for the black rice.
increase toasting time by 5 to 8 minutes.

3. Pecans or pumpkin seeds can be used instead of walnuts.

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