Today’s lesson: All about grains


Grains are great resources for a well-balanced meal. One of the best things about grains is that, while some grains are restricted to a particular land or region, nearly every inhabitable area of the planet offers a wide variety of grains.

The other great thing about grains is, for the most part, they’re inexpensive. So you can build your body’s resistance, gain much needed nutrition, and satisfy hunger by simply eating the right types of grain.


Below is a list of grains that I highly recommend:

Rice: I recommend brown, basmati, and Jasmine rices. According to sources, eating two or more servings of brown rice each week is associated with a lower risk of developing type 2 diabetes. (NOTE While white rice can fill you up, is lacks the nutritional or beneficial value as does the others. In fact, white rice is manufactured through the process of removing the bran and germ from brown rice.)

Millet: Filled with great nutrition, millet is high in protein, iron, calcium, vitamins, and potassium.  You can make some wonderful healthy dishes with millet (such as pilafs). And with the holidays coming, a delicious millet-based stuffing could be in the works.

Spelt: This grain is an important staple for people around the world who suffer with wheat/gluten allergies. Its nutty, robust flavor is perfect for gluten-free baking (breads, etc). Suggestion: Due to its large size, it’s best to soak this grain overnight.

Oats: There are a variety of oats (raw, whole, rolled, quick, steel-cut, etc.) thus a variety of ways to prepare them. Oats can be ground into a powdery substance that’s great for baking. But most importantly, oats are a perfect blend of carbohydrates, B vitamins, iron, and protein.

Quinoa: This is absolutely my favorite grain of all! It is awesome. The nutrition one gets from quinoa is comparable to the nutrition found in meat, due to its high protein and amino acids. In addition, it also contains iron, B vitamins, and vitamin E.

To add to the enthusiasm: most grains can be found in your local stores or specialty supermarkets. In the Philadelphia and surrounding areas, such outlets include Whole Foods, Wegmans, and Trader Joes,

In my next post, we’ll discuss other great grains such as bulgur, kamut, amaranth, teff, and barley.

‘Til next time,

I’m Chef KESS



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