My favorite grain and what is a prebiotic?

There’s a world of difference between a whole grain, as in brown rice, and an over-processed grain, found in bread, for example. Whole grains can provide much of the necessary fiber, proteins, and some vitamins and minerals needed for daily requirements. In addition to that, whole grains provide us with prebiotic dietary fibers that promote healthy bacteria in our digestive systems. This in turn increases the absorption of certain nutrients to help maintain a healthy immune system. Fiber also keeps us feeling full because it slows down digestion and helps with weight loss. Whole grains are also helpful in controlling glucose and blood lipid levels, so it’s great for people with diabetes. Whole grains are very nearly miraculous!

My favorite grain is quinoa (pronounced keen-wa). It is a delicious alternative to brown rice and has some unique nutritional qualities. Quinoa is high in protein - 1 cup has 8.1 g of protein, about 222 calories, and very low fat. It is also high in magnesium and phosphorous, which are essential for muscle relaxation; high in fiber, 1 cup has 5 g of fiber and vitamins galore, including vitamin E, thiamin, riboflavin, niacin and vitamin B6. One of the greatest advantages of eating quinoa is that it is gluten-free. I absolutely am crazy about quinoa and here’s one of my favorite ways to eat it.

Morrocan Quinoa

    • 1 c. quinoa, lightly toasted in oil- when it is lightly browned
    • Add 2c. vegetable or chicken broth- cover and cook on low until broth is absorbed. 10-15 minutes

Dry Ingredients

      • 1/2c. toasted, slivered almonds
      • 1/2c. dried cherries or raisins or dried strawberries
      • 2 T. chopped fresh parsley
      • 2 T. chopped fresh mint
      • 2 T. chopped fresh cilantro
      • 2 T. chopped fresh chives

Add all the dry ingredients at once to quinoa just as broth is absorbed. Vary the quantity of any of the above ingredients to suit your preferences. Chow time!

 This is a thumbs up!







References: 1. Lattimer, JM, Haub,MD. Effects of dietary fiber and its components on metabolic health. Nutrients.  2010,2(112): 1256-1289. 

2. Slavin, JL, Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2008; 108(10): 1716-1731.