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.

Related on EcoSalon:

The 11 Ingredients That Make Healthy Meals More Fun

Sunday Recipe: 5 Seed Crackers With Olive and Cilantro Tapenade

5 Practical and Unique Ways to Use Leftover Grains and Beans

Image Credit: Alexandra Guerson

The post Millet, Buckwheat, and Other Healthy Grains To Try ASAP appeared first on EcoSalon.

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.