Pass on the brown rice and quinoa and add more excitement to your dishes with these healthy grains and seeds!

The following healthy grains and seeds have elite status in the foodie world. Not only do they balance fiber with protein and offer an extensive list of nutrients that’ll keep you energized long after mealtime, they also taste really good. Enjoy!

5 Healthy Grains To Try ASAP

Amaranth

Amaranth was domesticated as early as 4000 BC. Like many other healthy grains, it’s incredibly high in protein and thus great for food for vegans and vegetarians. Amaranth contains more of the amino acid lysine, which helps in collagen production, than other grains and is rich in iron, magnesium, and calcium as well.

Nutritional Profile: One cup of cooked amaranth has 251 calories, 4 grams of fat, 5 grams of dietary fiber, 9 grams of protein, 12 percent of the RDA of calcium and 29 percent of the RDA of iron.

Pearled Barley

All barley has to have the hull removed in order to be edible, but pearled barley also has the bran removed, which allows it to cook faster. Among healthy grains, barley is a top source of B vitamins. Vitamin B9, known as folic acid, is particular beneficial in preventing birth defects in pregnant women.

Nutritional Profile: One cup of cooked barley contains 193 calories, 1 grams of fat, 4 grams of protein, 6 grams of dietary fiber, 2 percent of the RDA of calcium, and 12 percent of the RDA of iron.

Buckwheat

Buckwheat is a fruit seed originally from China, that later spread to Europe and Russia. In the US, it is celebrated at the annual buckwheat festival in West Virginia. It contains all eight essential amino acids, including lysine.

Nutritional Profile: One cup of cooked buckwheat groats contains 155 calories, 1 gram of fat, 5 grams of dietary fiber, 6 grams of protein, and 7 percent of the RDA of iron.

Bulgur

Bulgur is the by-product of wheat kernels that have been steamed, dried, and crushed. It is a staple in the Middle Eastern diet and is available as coarse, medium, and fine. Coarse bulgur is great for pilaf or stuffing, medium-grind is for cereals, and fine bulgur is for tabbouleh. It is low in calories, along with high levels of fiber and protein.

Nutritional Profile: One cup of cooked bulgur has 151 calories, 8 grams of dietary fiber, 6 grams of protein, 2 percent of the RDA of calcium, and 10 percent of the RDA of iron.

Millet

Millet does not form acid in the body and is thus a great complement to an alkaline diet. The seed is highly digestible and gluten-free, which is ideal for celiacs. It’s also a great source of energy with plenty of protein, B-complex vitamins, iron, magnesium, phosphorus, manganese, potassium, essential amino acids, and phytochemicals.

Nutritional Profile: One cup of cooked millet contains 207 calories, 2 grams of fat, 2 grams of dietary fiber, 6 grams of protein, and 6 percent of the RDA of iron.

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5 Practical and Unique Ways to Use Leftover Grains and Beans

Image Credit: Alexandra Guerson

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Atkins dieters don’t know what they’re missing with carbs that are healthy for you and the planet…

If you’re feeling guilty about all the carbs in that giant plate of spaghetti you inhaled at lunch, give yourself a break—pigging out on grains may not be wonderful for your waistline, but it’s a lot better for the environment than gorging on just about any other type of food. That’s right, grains are the most energy-efficient fare around, according to Scientific American. In fact, grain production uses less than half the energy of the next-best choices, fruits and vegetables. Meat, poultry, fish and eggs are the worst energy offenders, so eat those conservatively.

Even though grains are inherently green, choosing the right ones can do even more to help save the planet. Look for these next time you hit the supermarket:

Whole grains – There’s a good reason every major bakery is hawking whole-wheat bread these days; whole grains are far superior to refined ones nutritionally. And the whole versions are better for the environment, too. Manufacturers remove the bran and germ from refined grains, and then often bleach the endosperm to make white flour. This process requires machinery that uses energy. Often, the grains are enriched with vitamins to replace some of the lost nutrients, using even more resources. The grains may need to be transported to and from the milling factory, which involves fuel for transportation. Don’t fall for breads “made with” whole grains—you want 100 percent whole. Even with whole grains, look for the least-processed options; the fewer the ingredients, the better it probably is for the environment.

Locally-grown grains – The greenest grains are the ones grown near you, regardless of variety. For many North Americans, this means wheat, but some regions like British Columbia produce spelt, Kamut, oats and other grains. In some cities, like New York, local farmers are rediscovering grains and selling fresh flour through delivery programs or farmers markets. Check your local listings for grain farmers, and use locally-grown flour for pancakes, breads and muffins. Patronize farmers who use pesticide-free growing practices.

Organic grains – If you can’t go local, go organic (like you didn’t know that already). Traditionally-grown grains are treated with nasty pesticides that seep into our water and soil, and may eventually make their way to your plate. When buying national brands, look for the USDA organic label. These products are grown without any synthetic substances, are not genetically engineered, and aren’t produced using icky things like radiation and sewage sludge (yes, they use those for conventional farming). When you buy locally, however, don’t necessarily rule out growers that aren’t USDA certified—it’s often harder for small farmers to gain certification. Inquire about growing practices and use your common sense.

Healthiest choices  – For your body’s sake, pick the grains that are as good for you as they are for the planet. For the most digestion-friendly fiber, go for wheat, barley, rye and triticale. For metabolism-supporting manganese, teff is your best bet. Quinoa is an excellent source of folic acid, which can help prevent birth defects. If you’re ignoring the advice in this article and eating conventionally-grown grains, you may want to avoid wheat; the FDA detected pesticide residue in about 42 percent of wheat samples.

image: Yaisog Bonegnasher

The post Green Grains: The Best Carb Sources for You and the Planet appeared first on EcoSalon.

A great tip to save time preparing food is to make your favorite grains or beans in bulk on a Sunday and to find unique ways to enjoy them throughout the week. There are surprisingly many ways to lift a simple grain or bean from its simple side-dish status to show-stopping glory. From burgers to breakfast, try your hand at diversifying your palette and learning how to be more creative in the kitchen with leftovers.

1. Bite into a Veggie Burger

One of the most important components of a vegan burger is an ingredient that offsets the wet ingredients and helps to bind the patties together. Beans work really well in this department, because they are grainy and sticky at the same time, taking care of a lot of the issues one usually has when trying to get the patties to hold together. Rice and quinoa also work well in veggie burgers.

Make the vegan Sweet Potato and White Bean Burger, Kale and Quinoa Hazelnut Cakes, or the Chickpea Burger first and then experiment with other grains and beans.

2. Dive into a Buddha Bowl

This is one of the easiest and most satisfying go-to lunches or dinners that also use up vegetables rounding their last leg. The ingredient list is straightforward and something that changes according to what you have on hand – cooked grains, green leaves, avocado, and spices. The proportions are up to you to decide.

My favorite mix includes:

• ½ cup brown rice, cooked and cooled down
• Handful of chopped kale
• 1 carrot, grated
• ½ beet, grated
• ½ or 1 whole avocado, chopped
• ½ tablespoon nutritional yeast
• ½ teaspoon mustard
• Salt and pepper to taste

3. Serve Pancakes

 It may seem odd at first, but a pancake made of grains is actually genius! They turn out much fluffier add extra fiber, the 9 essential amino acids, and protein to Sunday breakfast. You’ll be fuller for longer and in a wholesome, guilt-free way. These Buckwheat Quinoa Pancakes are vegan and virtuous!

Buckwheat Quinoa Pancakes

• 3/4 cup buckwheat flour
• 3/4 cup quinoa, cooked plain
• 1-1/2 cup almond milk
• 1/2 teaspoon baking soda
• 1/2 teaspoon sea salt
• 2-3 dates, pitted, soaked (1-2 hours)
• 1 banana, crushed

Simply mix all the ingredients together until evenly combined and cook on a heated, lightly oiled pan. Serve with maple syrup.

4. Bond with Brownies and Blondies

Recently, beans have been popping up in the most unexpected places – in desserts. Before you reject that concept, it’s worth a try. Beans have a subtle taste that is balanced well with sweet flavors. They also pack the density and rich texture that brownies and blondies require. Beans make it possible to have a vegan brownie that is more like fudge than cake.

Prepare these Black Bean Brownies or Strawberry White Bean Blondies for an introduction to the world of beans served sweet.

5. Redefine Breakfast

So you know that pancakes are an option with grains, but many of us don’t have the time for pancakes each and every morning. Instead, we’re on the go, looking for a quick bite before jumping out the door or something fuss-free to enjoy at the office.

This is where amaranth and quinoa come into play. Look at them as a replacement for your morning oats. Feel the power of over 10 grams of fiber in with this guiltless Chocolate and Banana Breakfast Quinoa. Amaranth packs 30-percent more protein than oats. This protein-packed Amaranth Fruit Cereal is a delicious introduction to amaranth and it can be altered according to your tastes.

Photo Credit: Nerissa, GlowKitchen 

The post 5 Practical and Unique Ways to Use Leftover Grains and Beans appeared first on EcoSalon.

With all the 8 essential amino acids your body needs, quinoa is an impressive complete protein. Although it has only recently made its way onto the menus of trendy fare here in the US, its history dates all the way back to 3,000 B.C.E., where it was grown in the Andes. Now the grain that the ancient Incas called the “mother grain” is quickly making its way into healthy diets around the world.

Just why is quinoa good for you? Here are five excellent reasons:

– Quinoa is gluten-free.
– This particular grain contains more protein than any other grain, around 12-18%.
– It is an alkaline grain, which helps to balance the acidic foods that often make up a large part of our diets.
– Quinoa contains high amounts of magnesium, which helps with cardiovascular health.
– And talk about versatile; you can eat quinoa for breakfast, lunch, dinner and even dessert.

Sound to good to be true as a dessert? Test out this gluten-free recipe and you’ll be just as amazed by the delicious qualities of quinoa as the healthy ones.

Quinoa Spice Cake

Ingredients:

1 cup uncooked quinoa
1 cup buckwheat flour
1 large organic apple, peeled and diced
3 organic eggs
1 stick organic butter, melted
1 teaspoon baking powder
1 teaspoon baking soda
1/2 cup raw sugar
1 teaspoon cinnamon
1 teaspoon ginger
1/2 cup organic raisins (optional)
dash of nutmeg or allspice
1 teaspoon real vanilla extract (or switch out for orange extract)

Cook quinoa and set aside. To cook quinoa, bring two cups of water to a boil. Add quinoa and a dash of salt and let simmer for 12-15 minutes, or until water has cooked off.

Mix dry ingredients.

Whisk butter and eggs together and add to dry mixture.

Combine all ingredients, including quinoa, and stir in apple pieces.

Pour into a greased 9-inch round pan. Bake for 35-45 minutes at 350F.

The best part about this recipe? It tastes great with a multitude of extras thrown in. Play around with a handful of chocolate chips and some candied ginger for a real treat.

Note: This recipe works great for vegans too – just switch out the butter for margarine and the eggs for an egg replacer.

Images: Anna Brones, Anna Brones

The post Ecosalon Recipes: The Complete Protein Dessert: Delicious Quinoa Spice Cake appeared first on EcoSalon.