Lake Edge United Church of Christ

For Our Bodies, Minds and Souls: “I would feed you with the finest of the wheat…” – Psalm 81:16

The Dietary Guidelines for Americans recommends that we “make half of our grains whole.” They want us to replace
refined-grain foods like white bread, rice, and rolls with wholegrain options. But, why whole grains? Well, because whole grains are loaded with vitamins, minerals, fiber, and anti-oxidants – all critical for protecting us from a multitude of sins like heart disease, intestinal disorders, cancer, and diabetes. And whole grains have great taste!

Are healthy grains difficult to cook/prepare? Not at all. It’s really pretty simple, because most whole grains are cooked the same way we cook rice. Just put the dry grain in a pot with a specified amount of water or broth; bring to a boil, then simmer till all the liquid is absorbed. Ta da! That’s it.

And here are some additional helpful facts:
• When are whole grains done cooking? When they taste done to you! The length of cooking time varies with the grain, and with personal taste. If it isn’t as tender as you like it when the recommended cooking time is up, simply add more liquid and continue cooking. Or, if you like it the way it tastes before the cooking time is over, just drain the excess fluid and serve. You’re the boss.
• If you want to speed up the cooking time for your whole grains, pre-soak them. Put them in the allotted amount of
liquid a few hours before cooking, and then let them sit. Just before cooking, you may want to add a little more liquid. The total cooking time will be much shorter using this method.
• For a quick-and-easy, tasty whole grain option, try pilaf. Brown small bits of onion, mushroom and garlic in a little
oil (in a sauce pan). Add the grain and cook briefly, coating it with the oil. Then ad broth (see the chart mentioned below for details) and cook until all the liquid is absorbed.

Healthy grains, easy cooking. We have no excuses now. I do, however, have one word of caution. If you haven’t been eating a lot of whole grains, take it slow at first. It takes a while for our intestines to adjust to the grains, but after a little time, they’ll thank you!

So, stop by my table (located between the Narthex and the courtyard), grab a copy of “Know Your Whole Grains” and
you’ll be set. This chart lists seven different grains; their flavor; nutritional value; shopping tips; cooking tips; and serving suggestions. Also, you might want to pick up “Easy Ways to Eat Whole Grains Everyday” – it lists simple ways to sneak more whole grains into our daily diets.

“I would feed you with the finest of the wheat…”