Get Your Whole Grains

UH OptiWeight Blogger Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD

November 13th, 2012

Whole grains are imperative to include in our daily diets. They supply us with healthy carbohydrates, fiber, and plenty of B vitamins. But did you know that whole grains also offer a number of health benefits to our bodies? Whole grains help us control our blood sugar, lower our cholesterol, protect our heart from cardiovascular disease, decrease our cancer risk, and help us lose and maintain weight!

Over a 12-week, reduced-calorie eating plan, women lost nearly twice as much body fat choosing whole wheat and whole grains over refined grains. Although they all lost similar total body weight, more of this weight loss came from fat in the women who ate more whole grains. And who doesn’t want that?

Want to experiment with a new whole grain? Try this quinoa recipe for a quick, easy and healthy side dish tonight!

Antioxidant-Packed Quinoa

Yield: 8 servings

Ingredients
Antioxidant-Packed Quinoa

1 ¾ cup quinoa, uncooked
2 cups water
½ cup dry white wine
¼ tsp salt
2 Tbsp extra virgin olive oil
3 Tbsp fresh lime juice
¼ tsp black pepper, freshly ground
½ cup dried cherries, chopped
½ cup roasted pistachios, chopped
¼ cup fresh cilantro, chopped

Instructions
  1. In a medium sauce pan, bring water, wine, and salt to a boil. Add quinoa. Reduce to a simmer. Cover. Cook for 15 minutes or until liquid is absorbed.
  2. In a large bowl, combine oil, lime juice, and pepper.
  3. Toss slightly cooled quinoa in oil mixture.
  4. Stir in cherries, pistachios, and cilantro. Serve warm or cold.
Nutrition

1 cup
250 calories
9 g fat
105 mg sodium
35 g carbohydrates
5 g fiber
8 g protein

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