Grains are divided into 2 subgroups: Whole Grains and Refined Grains.
contain the entire grain kernel - the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice.
have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.
The following recipe is an example of a whole grain recipe which can be made the night before and eaten for breakfast the next morning.
Source: Choose MyPlate.Gov
- 1 cup dry oatmeal
- 2 1/2 cups water
- 1/2 cup dried fruit (raisins, cranberries or apricots)
- 1/4 cup walnuts, lightly chopped (or pecans)
- Put all ingredients in a cooking pot and cover. Let sit overnight in refrigerator.
- In the morning, put on a stove burner and cook on medium heat until simmering, then turn on low and heat for 10-15 minutes more or less depending on type of oats, quick (5 minutes), regular, or steel cut.
- Serve warm with a little milk (or milk alternative), a drizzle of maple syrup, and a side of fresh fruit, if desired.
Nutritional information: Calories 345, Total Fat 13g, Cholesterol 0mg, Sodium 17mg, Carbohydrates 54g, Fiber 7g, Total Sugars 20g, Protein 8g
Source: What's Cooking? USDA