Always opt for brown rice, and that includes brown aromatic varieties like basmati and jasmine. Get even more exotic with red and black rice, both of which are considered whole grains and are high in antioxidants. Though technically a grass, wild rice is also considered a whole grain and is rich in B vitamins, such as niacin and folate.
Just make sure it’s whole-grain barley, not “pearled,”which means the bran and germ have been removed. Eating a half-cup of whole barley regularly during a 5-week period cut participants’ cholesterol levels by nearly 10 percent when compared to other participants who went without barley in a USDA study. Add raisins or dried apricots to quick-cooking barley, and serve it as a side dish.
Rye has more nutrients per 100-calorie serving than any other whole grain. It has four times more fiber than standard whole wheat and provides you with nearly 50 percent of your daily recommended amount of iron. The problem is, most rye and pumpernickel (made primarily from rye) bread in this country is made with refined flours. Be persistent; look for “whole rye” topping the ingredients list to get the healthy benefits.
This common pancake whole grain is one of the whole grains many people living with celiac disease can tolerate (others include quinoa, amaranth, and sorghum). And it’s one of the best grain-based sources of magnesium, a wonder mineral that does everything from ease PMS symptoms to improve nerve functioning, and manganese, which boosts brain power. And thank goodness for that, because who doesn’t enjoy a good buckwheat pancake from time to time!
When you’re eying the items in the aisle for the healthiest couscous pick, look for the whole-wheat kind, often most easily found in natural-food stores. Skipping the refined version and going with the whole-grain type will gain you 5 additional grams of fiber.
Healthy for you when it’s whole! A good source of B vitamins, magnesium, and phosphorus, whole corn is also thought to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation. Yellow corn is also high in antioxidants. The easiest way to eat whole corn? Popcorn! Just skip the microwavable kinds that use harmful chemicals in the bags’ nonstick lining. Instead, buy organic popcorn kernels and make microwave popcorn in an ordinary paper bag, or do it the old-fashioned way on the stovetop. Organic is important, as about 40 percent of the corn grown in the United States is genetically modified (GM) to withstand higher doses of pesticides. Some studies are starting to link GM foods to allergies and other health problems.
This South American power food is packed with more protein than any other grain, and each uncooked cup of the stuff (about three servings) has 522 milligrams of omega-3 fatty acids.
low-carb form of ancient wheat that has up to four times more fiber than brown rice. Freekeh kernels are harvested while they’re young and then roasted. They contain more vitamins and minerals, such as immune-boosting selenium, than other grains. Once in your stomach, freekeh acts as a prebiotic, stimulating the growth of healthy bacteria that aid digestion. Look for it in Middle Eastern markets or natural-food stores.
3 Best Raw Food Recipes For Your Healthiest Day Ever
Take for instance a recent study published in the American Journal of Clinical Nutrition which followed 71,000 Swedes, aged 45 to 83, for 13 years.
The results of the study showed that participants who ate at least one serving of fruit daily lived 19 months longer than those who never ate fruit, on average. And those who ate at least three servings of vegetables per day lived 32 months longer than people who reported not eating vegetables.
Not bad, right?
So with that in mind I want to share 3 recipes to help you better your health, boost your energy, and live longer!
Consider each of these recipes as a part of a typical day of meals.
For breakfast, we’re going to start with a no-grain (and thus gluten-free) and dairy-free cereal that I call Blueberry Morning. Considering that there’s no gluten, sugar, or dairy involved you can look forward to actually staying awake when you get to school or work instead of falling asleep at your desk or feeling unfocused.
1 cup fresh blueberries
1 banana, chopped (optional)
2 tbsp chopped almonds, presoaked (or walnuts)
1 tbsp dried shredded coconut (if available)
2 tbsp hemp seeds
1 tbsp ground flaxseed
1 tbsp organic peanut/almond butter (optional)
2 cups of your favorite nut milk
To prepare, simply mix all ingredients in a bowl, top with nut milk,
Next, we come to lunch and there’s no better way to rev up your energy and keep going strong than with an amazingly simple to make and mouthwatering smoothie. As you’ll see in the video below I usually make this for breakfast but you can have at any time of the day.
2 cups berries
2 tbsp hemp seeds
1-2 tbsp organic peanut/almond butter
1 tbsp maca powder
250-500 ml almond milk
To prepare simply add all ingredients into your blender, whip them up, and enjoy!
By this point in your day you’re probably feeling pretty awesome. So let’s not ruin with take-out for dinner. Instead, set aside 10-15 minutes to prepare the following amazing raw food meal – my go-to raw “no fish” sushi.
Step 1: Prepare Raw Rice (time = 5 minutes)
For this dish, you’ll need to prepare the “no-grain” raw rice which contains the following:
3 cups cauliflower
2 handfuls of soaked pecans
4 tbsp ground sesame seeds
1 tbsp ginger, minced
Juice of 1⁄2 lemon
1 tbsp apple cider vinegar
Throw all ingredients into a food processor and pulse until it resembles rice.
Step 2: Make the Damn Sushi (time = 5 minutes)
2 sheets of Nori
1 recipe Raw Rice
1⁄4 cucumber, julienned
1⁄2 red pepper, julienned
2 green onions, julienned
1⁄2 cup pea or alfalfa sprouts
1. Cover 1⁄2 of the nori sheet with rice and 1⁄4 of the sheet with sprouts.
2. Lay your julienned vegetables over the other 1⁄2 of the rice layer.
3. Tightly roll using your hands, or a sushi mat, and use a bit of water to seal nori in place.
4. Let sit for a few minutes before cutting roll into 6 or 8 pieces. 6. Use tamari sauce (healthier than soy sauce) to dip your sushi.
The 11 Healthiest Whole Grains
make sure the label says “100 percent whole wheat.” Terms like “multigrain” and “wheat” don’t cut it. As when you’re shopping for any whole-grain product, look at the ingredients and make sure the whole grain is at or near the top of the list. Each serving should contain at least 2 or 3 grams of fiber.
Oats are rich in avenanthramide, an antioxidant that protects the heart. When you’re shopping for this whole grain, whether you see the word “whole” or not doesn’t matter, the way it does with wheat products. Oats in the ingredients list means the product is made from whole oats. But if you are buying something like instant oatmeal, avoid those that contain high-fructose corn syrup. A study this year found that ingredient was a source of mercury contamination in oatmeal. We suggest sticking to the good old-fashioned unsweetened kind and mixing in a little fruit or honey.
is considered a whole grain, even though up to 5 percent of its bran may be removed during processing. It’s so good for you, though, we’re putting it on the list. The grain, which is used to make tabbouleh salad, is a great source of iron and magnesium. The fiber and protein powerhouse (a cup contains nearly 75 percent of the dietary fiber you need for the day, and 25 percent of the protein you should get) can be used in salads or tossed in soups. It’s ready in minutes.