Rice Alternatives

Happy Monday!  I hope you all had a great weekend.  My husband was out of town but the kids and I had a great weekend.  Busy Saturday with the farmers' market, Sam's soccer practice, and 2 family get-togethers, then a very low-key Sunday which was just what we all needed. I think I'm ready to tackle this week.  Lots on the "to-do" list, especially since I'm going out of town on Saturday for 10 days.  10 days!  So looking forward to it but I will definitely miss my family.  Anyway, onto the important stuff...

By now you may have heard that "worrisome levels" of arsenic have been found in rice!  And there's even more in brown rice, which is what I use if I cook rice, which isn't very often.  If you raided your pantry and threw out all of your rice, or if  you're simply looking for other alternatives, or if you wondering about sources of whole grains, this is the post for you! 

Here is some info on my favorite whole grains. You'll see they have similar benefits:

Barley

  • very good source of fiber and niacin
  • good source of protein and antioxidants
  • has beneficial effects on cholesterol
  • 5 grams of protein and 5 grams of fiber in 1/4 cup
  • cooking time: 40-50 minutes

Quinoa

This has become quite popular and more well-known in the past couple of years.  It's pronounced "keen-wa" and if you haven't tried it yet, you've probably heard of it.  

  • complete source of protein
  • anti-inflammatory
  • gluten-free (if that's important to you)
  • 5 grams of protein and 3 grams of fiber in 1/4 cup
  • cooking time: 10-15 minutes

Bulgar

  • high in fiber, protein and minerals
  • anti-inflammatory
  • mild, nutty flavor
  • 5 g of protein and 7 g of fiber in 1/4 cup
  • cooking time: 12-15 minutes

Whole Wheat Cous Cous

Cous Cous is made from the same wheat as pasta.  I buy mine at Trader Joes.  I know cous cous is easy to find at any store, but I'm not sure if whole wheat cous cous is.

  • good source of protein and fiber
  • 8 g of protein and 7 g of fiber in 1/3 cup
  • cooking time: 5 minutes

Since I don't eat a lot of meat, I'm always looking for other protein sources.   Whole grains are a great source, and they are so easy to add to soups, especially bulgar and quinoa.  I'm so excited for soup, stew, and chili season.  Aren't you?

Next up I'll share a recipe using whole grains.  Stay tuned!