Healthy Cereals:
Hot cooked cereal of whole grains, such as oatmeal; or barley, brown rice or wheat berries cooked and served like oatmeal is a great breakfast idea.
Hot cooked cereal of whole grains, such as oatmeal; or barley, brown rice or wheat berries cooked and served like oatmeal is a great breakfast idea.
As for Cold Cereals: you need to check the list of ingredients carefully. The 1st ingredient should be whole grain. Scan through the entire list and if you see the words "partially hydrogenated" or "trans fats" or "refinded grains", put it back on the shelf. We want Whole Grains! One-ingredient whole grain cereals (i.e., shredded wheat, puffed wheat, oatmeal) are sure bets. If you see milled corn, corn meal, wheat flour or rice in the the list of ingredients, you're getting a mixture of whole and refined grains.
Voted Best of:
Best O's- Zoe's Cinnamon Whole Grain Flax & Soy
Best Chruch- Kashi GoLean Cruch! Honey Almond Flax
Best Protein Packed- Peace Cereal Oraganic Weight-less
Best Granola- Nature's Path Organic Pomegran Plus Granola with Cherries
Best Low Calorie- South Beach Diet Whole Grain Crunch
Best Hot- ArrowheadMills Organic 4 Grain Plus Flax Hot Cereal
Best Flakes- Organic Weetabix Crispy Flakes & Fiber
Best for Kids- EnviroKidz Organic Peanut Butter Panda Puffs
Great Whole Grain Cereals: No trans fats, little or no added sugars; but check the list of ingredients)
Cheerios- General Mills
Chex, wheat or Multigrain- General Mills
Cinnamon Toast Crunch- General Mills
Cinnamon Grahams- General Mills
French Toast Crunch- General Mills
Golden Grahams- General Mills
Grape Nuts- General Mills
Grape Nut Flakes- General Mills
Great Grains, all varieties- Post
Healthy Choice Mueslix- Kelloggs
Healthy Choice Almond Crunch with Raisins- Kelloggs
Healthy Choice Low Fat Granola- Kelloggs
Healthy Choice Toasted Brown Sugar Squares- Kelloggs
Kashi (all varieties)- Kashi Company
Life- Quaker
Mini-wheats, all varieties- Kelloggs
Muesli- Familia
Nutri-Grain, all varieties- Kelloggs
Oatmeal Crisp- all varieties- Kelloggs
Oatmeal Squares- Quaker
Organic Healthy Fiber Multigrain Flakes- Healthy Valley
Puffed Wheat- Quaker and others
Shredded Wheat, all varieties- Post and others
Smart Start- Kelloggs
South Beach Diet Toasted Wheats
Total- General Mills
Uncle Sam- U.S. Mills
Weetabix
Wheaties- General Mills
Great Bran Cereals: No trans fats, little or no added sugars; but check the list of ingredients)
100% Bran- Post
All Bran, all varieties- Kellogs
Bran Flakes- Post
Chex, Multi-Bran- General Mills
Complete Wheat Bran Flakes- Kelloggs
Complete Oat Bran Flakes- Kelloggs
Cracklin' Oat Bran- Kelloggs
Crunchy Corn Bran- Quaker
Fiber 7 Flakes- Healthy Valley
Fiber One- General Mills
Fruit & Bran- Post
Granola, Low Fat- Kelloggs
Oat Bran- Quaker
Oat Bran Flakes- Healthy Valley
Oat Bran Flakes with Raisins- Healthy Valley
Raisin Bran- Kelloggs
Raisin Bran Flakes- Healthy Valley
Raisin Bran, Whole Grain Wheat- Post
Raisin Nut Bran- General Mills
Shredded Wheat 'n' Bran- Post
Total, Raisin Bran- General Mills
Weight Watchers Flakes 'n' Fiber
100% Natural Granola- Quaker
Cereals Not Recommended:
Cereals that STILL Contain Partially Hydrogenated Oils (Trans Fats) at last check (These cereals also are primarily refined grains and are high in added sugars.)
Cereals that STILL Contain Partially Hydrogenated Oils (Trans Fats) at last check (These cereals also are primarily refined grains and are high in added sugars.)
Basic Four - General Mills
Chocolate Peanut Butter Pops - Kelloggs
Cocoa Krispies - Kelloggs
Corn Pops - Kelloggs
Froot Loops - Kelloggs
Mini-Swirlz - Kelloggs
Smacks - Kelloggs
Not Recommended - Cereals Made from Refined Grains
(Many of these also contain a lot of added sugar)
Apple Jacks - Kelloggs
Cap'n Crunch, all varieties - Quaker
Chex, Rice or Corn - General Mills
Cocoa Frosted Flakes - Kelloggs
Cocoa Blasts - Quaker
Cocoa Pebbles - Post
Cocoa Puffs - General Mills
Cookie Crisp/Chocolate Chip - General Mills
Corn Pops - Kelloggs
Corn Flakes - Kelloggs and others
Count Chocula - General Mills
Crispix - Kelloggs
Frosted Flakes - Kelloggs
Fruity Pebbles - Post
Honey Bunches of Oats - Post
Honey Comb - Post
Honey Nut Clusters - General Mills
Kix - General Mills
Lucky Charms - General Mills
Product 19 - Kelloggs
Puffed Rice - Quaker
Reese's Peanut Butter Puffs - General Mills
Rice Krispies, all varieties - Kelloggs
Special K - Kelloggs
Total Corn Flakes - General Mills
Quinoa: (pronounced Kin wah):
Quinoa is a tiny grain that looks like a seed. Quinoa brings a sweet nuttiness to a dish and when cooked properly offers a similar texture to a couscous with a bit more spring to it.
Quinoa is packed with nutrition. It is the most complete nutrition with the highest protein content of any grain. It has the amino acid lysine, meaning the protein is more complete (Complete like Buckwheat and Amaranth), other grains are missing the amino acid lysine.
The available protein in Quinoa is at least equivalent to the available protein in milk. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and some folate (folic acid).
Quinoa has a coating called saponin, it is soapy and must be removed in a strong alkaline solutions to make the grain palatable. Most quinoa that is being sold has already been cleansed of it's saponin. But Quinoa should be rinsed thoroughly before cooking.
Preparing Quinoa:
Rinse quinoa in cold water, until the water runs clear.
Toast the grain in a dry skillet for 5 minutes before cooking to give it a delicious roasted flavor.
Cook: Use 2 parts liquid -to- 1 part Quinoa: Bring to a boil, reduce to a simmer, cover, and cook until grains are translucent and the germ has spiraled out from each grain (about 15 min.)
Quinoa Mush:
1 c. cooked quinoa
1/4 c. sunflower seeds, pumpkin seeds, chopped walnuts, or almonds
1/4 c. raisins
1/4 c. chopped dried- apricots, cranberries, blueberries, or dates
1/4 t. salt
1/2 t. cinnamon
1 c. almond, coconut, or soy milk
1 T. maple syrup (optional)
Combine all ingredients in a saucepan.
Heat on medium-low, stirring until quinoa has soaked up the liquid and fruit has plumped up nicely
Add more milk if needed
Enjoy
1 c. quinoa
1/2 c. slivered almonds
1 t. vegetable oil
1 /2 c. boiling water
1 vegetable bouilion cube
1/2 t. salt
1 cinnamon stick
1 bay leaf
1/2 c. dried cranberries
Soak quinoa 15 minutes in cold water
Strain quinoa, shake dry, set aside
Toast almonds in separate pan with oil
Add quinoa stir and toast until dry and turing color
Add boiling water, veggie cube, salt, bay leaf, cinnamon stick and dried cranberries
Bring to a boil, cover, simmer 10 min. or until water is absorbed
Remove from heat, keep covered, sit 5 min.
Fluff and serve
Quinoa Pilaf:
Saute' chopped onion and garlic in olive oil
Add roasted quinoa and liquid (2 -to- 1) and simmer until sprouted
After quinoa is cooked add other ingredients of choice: toasted nuts, dried fruit, shredded greens, fresh herbs, cheese, cooked vegetables
For More Recipes:
www.savvyvegetarian.com/vegetarian-recipes/quinoa-recipes.php
PopCorn a Whole Grain Snack:
PopCorn a Whole Grain Snack:
I have heard a lot about how good whole grains can be. Whole grains are very beneficial.
A grain is considered whole when all three parts – bran, germ, and endosperm are present. Most people know that fruits and vegetables contain beneficial phytochemicals and antioxidants, but many do not realize that whole grains are often an even better source of these key nutrients. In fact whole grains are a good source of B vitamins, Vitamine E, magnesium, iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetable. Most of these antioxidants and vitaminsare are found in the germ and the bran of a grain.
Common Tpes of whole Grains:
• wild rice
• brown rice
• whole wheat
• oatmeal
• whole oats
• barley
• whole rye
• bulgar
• popcorn
Recommendations on Whole Grains
Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer. They may also help regulate blood gluclose in people living with diabetes. Other studies have shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.
An Easy Way to Increase Whole Grain Intake
• replace all white bread for wheat bread
• have a serving of whole grain cereal in the morning, or eat oatmeal for breakfast
• substitute wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes
• add brown rice, wild rice or barley in your vegetable soup
• replace white rice for brown rice
• snack on popcorn instead of chips
Check Labels Carefully
Foods labeled with the words "miltigrain", "stone-ground", "100% wheat", "cracked wheat", seven-grain" or "bran" are usually not whole-grain products. Color is also not an indication of a whole grain. Brown does not necessarly mean whole wheat or whole grain. Some brown bread has brown coloring added to achieve the brown color.
Look for the word "whole" in the ingredient list. Also look for the Whole Grain stamp. A "good source" stsamp contains at least 1/2 serving of whole grains while an "excellent source" contains at least 1 serving of whole grains.
