How to Add Whole Grains to Your Meals

What are Whole Grains?

Grains are divided into two groups, whole grains, and refined grains. Health professionals recommend that we eat half of our servings from whole grains. Why? Whole grains contain more nutrients than refined grains. They include all parts of the grain which are germ, bran, and endosperm. Refined grains only contain the endosperm.

Bran: Contains fiber, B vitamins, trace minerals.
Endosperm: Contains carbohydrates, protein, and some B vitamins.
Germ: Contains B vitamins, vitamin E, trace minerals.

Use More of These Whole Grains

• Whole wheat
• Whole oats/oatmeal
• Whole grain corn
• Popcorn
• Brown and Wild rice
• Whole-grain barley
• Buckwheat and Bulgur
• Quinoa and Millet

Use Less of These Refined Grains

• Pearled barley
• White rice
• Enriched flour
• Wheat flour
• Degerminated grain (germ and bran partsremoved)

Source: Oldways Whole Grains Council

Cooking Tips

• Make a small change by mixing cooked brownand white rice together. Over time, movetowards eating all brown rice.
• Plan ahead. Whole grain pasta requires a longercooking time. Read the cooking directions onthe package.
• Make whole grains more flavorful by cooking inlow sodium broth.
• Chill grains after cooking. Combine withchopped vegetables, such as tomatoes andbroccoli, then toss with a balsamic, Italian, orother dressing.
• To enhance flavor, experiment with low sodiumseasonings such as allspice, basil, cinnamon, chili powder, celery seed, garlic, ginger,
• oregano, sage, and thyme.
• Keep whole grains and flour stored in airtightcontainers in a cool, dry place. To extend shelflife, store in the refrigerator or freezer for up tosix months.

Nutrition Links Thrifty Tips

• Serve whole-grain pasta salad overspinach and mixed greens
• Add ½ cup uncooked barley or bulgurwhen cooking soups and stews
• Try popcorn for a whole grain snack

Jumbo Breakfast Cookies

Serves 24

Ingredients

• 1 egg
• 1 cup sugar
• ½ cup canola oil
• ½ cup peanut butter
• ¼ cup water
• 1 Tablespoon vanilla
• ½ teaspoon baking soda
• 1½ cups whole wheat flour
• 1 cup old fashioned or quick-cooking oats
• 1 cup raisins
• 4 cups oat circles

Directions

1. Wash hands. Heat oven to 375°F. Beat egg in a largebowl. Stir in sugar, canola oil, peanut butter, water, and vanilla.
2. Stir in baking soda, flour, oats, and raisins. Mix well. Gently add oat circles.
3. Drop dough by rounded ⅓ cupful*, 2 inches apartonto an ungreased large cookie sheet. Flatten doughto about one inch thick.
4. Bake for 13 to 15 minutes or until golden brown.
5. Let stand five minutes before removing from
6. cookie sheet. Store loosely covered.

*An ice cream scoop works well.
Nutrition Information: Calories 183, Fat 8.4g, Sodium 76mg, Carbohydrates 26g, Fiber 2g, Protein 4g
Recipe Source: Penn State Extension Cooking with Grains Booklet,

Overnight Oats

Serves 1

Ingredients for Peanut Butter Variety

• ⅓ cup old fashioned or quick cooking oats
• 2 Tablespoons peanut butter
• ⅓ cup low fat milk
• ½ teaspoon vanilla extract
• 1 teaspoon honey

Ingredients for Pumpkin Variety

• ⅓ cup old fashioned or quick cooking oats
• ⅓ cup pumpkin puree
• ⅓ cup low fat milk
• ½ teaspoon cinnamon
• 2 teaspoons packed brown sugar

Directions

1. Wash hands. Place all ingredients into a 2 cup container.
2. Cover and store in the refrigerator overnight.

Tip - Top with chopped fruits, nuts, or seeds.

Nutrition Information: Calories 190, Fat 2.5g, Sodium 40mg, Carbohydrate 39g, Fiber 6g, Protein 7g
Recipe Source: "Overnight Oats" from Iowa State University Extension and Outreach

Learn more about cooking healthy on a budget! Contact Nutrition Links to see if you are eligible for free nutrition classes: scan the QR code below or call 888-778-3535 or email nutritionlinks@psu.edu.