September is Whole Grains Month and that means we have a recipe

September is Whole Grain Month, and so we again asked nutritionist Susan Rodder to help us fit this food worth celebrating into our everyday diet.  

Not only are whole grains an important source of dietary fiber, but they are also rich in iron, zinc, magnesium and B vitamins. Furthermore, the fiber found in oats (beta-glucan) can help lower cholesterol. Yet, a recent study found that only 7% of adults consume the recommended amount whole grains. 

Your whole-grain to-do list: 

  • Aim for half of your daily grains to be from whole grains. 
  • Use a phone app to track your daily intake, and shoot for 14 grams of fiber per 1000 calories.   
  • Try some quick-cook whole grains like bulgur wheat, quinoa*. Other grains like barley, brown rice*, farro, millet* and sorghum* should be cooked ahead of time and reheated as needed. 

*gluten free 

Recipe  

Complete Meal in a Bowl

Be creative and use what you have on hand! 

Ingredients:  

  • 1 cup uncooked brown rice, quinoa or farro 
  • 2 cups shredded cabbage or slaw mix  
  • 1 TBS fresh lime juice  
  • Freshly ground black pepper 
  • ½ cup dressing of choice, e.g. creamy yogurt based or oil and vinegar  
  • Leftover or pre-grilled/roasted chicken (1 lb) 
  • Toppings: chopped scallions, thinly slice cucumber, shredded carrots, avocado slices, toasted nuts or seeds, etc.  

Directions: 

  1. Cook grain according to package directions. Meanwhile toss cabbage/slaw mix with lime juice and black pepper.   
  1. Toss grain with ½ of the dressing and divide among 4 bowls. Top cooked grain with cabbage, chicken, toppings and drizzle remaining dressing between bowls.