How to use wholegrains

We know wholegrains are good for us, but how do you cook with them? Here's a few ideas...

Health professionals are always recommending we eat more wholegrains because they're such a valuable source of energy for kids and adults alike. Wholegrains contain the goodness from the three parts of the grain: the starchy centre; the germ (containing vitamins and phytochemicals); and the fibre-rich bran (the hard outer layer). Using multigrain or wholemeal bread is one way to increase our intake, but there are other wholegrains that are less popular or seen as old-fashioned. There are also some new kids on the block that are great. Here's a roundup of the best in old and new grains.


Spelt is an older relative of wheat, and contains a little more protein and fibre than regular wheat. It also contains gluten, but may be more easily digested and better tolerated by those sensitive to wheat. It's commonly used in breads.


Oats contain a soluble fibre called betaglucan that helps satisfy hunger and keep blood cholesterol in check. They're also high in protein, contain phytochemicals, and are low-GI. They’re popular in porridge and baking.


Quinoa is a 'pseudo-grain'. While it's not botanically a grain, it is nutritionally similar. Naturally gluten-free, it's high in protein and manganese, and is a source of iron, magnesium and phosphorous. It's a 'new kid on the block'.


Burghul is precooked and dried whole wheat grain, commonly used in tabouli. Being a wholegrain, it's rich in fibre and is a good source of the essential minerals manganese and magnesium.

Wild rice

Wild rice isn't actually a rice, but is the seed of an unrelated aquatic grass. It has a little more protein, niacin, folate, vitamin E and iron than brown rice but less kilojoules for the samesized serve. Wild rice is traditionally used in salads.

Pearl barley

Pearl barley is dehulled and polished barley, and although not technically a wholegrain, is rich in soluble fibre, which helps slow the release of energy (glucose) from food and keeps digestive systems working well. It's traditionally used in lamb soups and stews.

Brown rice

Brown rice is a wholegrain, and more nutritious than white rice as it contains more fibre, B vitamins and minerals such as manganese, selenium and magnesium. It's favoured as a health-conscious alternative to white rice.


Super Food Ideas — February 2011 , Page 54


Nicole Senior


We still need some details from you…


Please enter your email address to reset your password


Your password was changed successfully.

Please check your email now to complete your registration
