Diversify Your Whole Grains

Getting bored with the same rotation at mealtime? If so, it may be time to diversify your diet. Not only can a new food spark good conversation around the dinner table but it also encourages us to explore new recipes, flavors, and textures.

Why opt for whole grains?

Whole grains are full of vitamins, minerals, antioxidants, phytonutrients, fiber and an added boost of protein. They are made of three components – bran, germ and endosperm. Refined grains have had the germ and bran stripped from them, leaving only the endosperm. The endosperm alone contains few of the nutrients listed above and is the reason why it is recommended to make most of our grain consumption whole grains.

The most common whole grains include brown rice, oatmeal, quinoa, whole wheat bread and pasta. Below are several, less popular whole grains and new ways to diversify your diet.

Amaranth (gluten free)

Earthy and nutty flavor. Add to a soup or salad for more flavor and texture.


Try as a replacement in any rice or casserole dish. Beat the “June Gloom” with this 20/20 LifeStyles Beef and Barely Soup.


Common base in a popular Mediterranean dish tabbouleh. Combine bulgur, chopped tomatoes, cucumbers, onion with parsley, lemon juice and olive oil.

Buckwheat (Gluten Free)

Despite the name this grain is actually gluten free. Buy in flour form to make pancakes or waffles.

Millet (Gluten Free)

Mild flavor makes this a great oatmeal alternate, topped with fresh fruit, nuts and a dash of cinnamon.

Wild or Black Rice (Gluten Free)

Change the dining experience with a new bold color. Black rice is high in the antioxidant anthocyanin, great for cognitive health and anti-inflammatory properties.

By Allie Coulter, PRO Medical Registered Dietitian

PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.

Find healthy recipes here that are crafted by PRO Medical’s Registered Dietitians.

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