Make the Switch to Whole Grains

September is celebrated as Whole Grains Month in the world of food and nutrition. Each year, there is a different theme. The theme for 2014 is “Make the Switch”. As you can guess, this theme is referring to switching from refined grains to whole grains! Making the switch can be as simple and easy as substituting white bread or pasta for whole wheat. Fortunately, any of your favorite recipes can be modified to exclude those refined carbohydrates and replace them with whole grain substitutes.

At first, “the switch” may seem intimidating, scary or even impossible if you have grown up on refined grains and continue to eat them today. Don’t worry! There are ways to wean yourself off these not so healthy refined carbohydrates in the quest to jump on the whole grain train! For example, if you are making a dish with rice, use half white and half brown. Don’t go cold turkey. Develop your palate to enjoy and give yourself a chance to become familiar with some of the unique and wonderful options the world of whole grains has to offer.

If you are a bit of a picky eater, there is still no excuse! There is such a wide variety of whole grains available on the market, and a ton of recipes you can find online to give you ideas on how to incorporate them into your menus.

It is important to remember through this new journey of learning, tasting and exploration of healthy eating, it does not have to be an all-or-nothing choice. Every little switch helps. I am not telling you to totally give up the foods you love; I am simply trying to help you expand your palate and explore the healthier options available to you. For example, maybe one night this week you can experiment with quinoa or bulgur wheat as your side dish instead of mashed potatoes or French fries. Switch from a sugary breakfast cereal to one loaded with whole grains and fiber. The cooler weather is around the corner, this is a good opportunity to try a hot cereal full of whole grains like oatmeal or cream of wheat!

As the holiday season approaches I am sure you will be designated to bring a dish to a friend or family members house for an appetizer or dessert. Try baking those holiday cookies with whole wheat flour or use whole wheat dough to make your famous pizza appetizer. It will be a refreshing change at the table considering many of the dishes will probably be made with refined carbohydrates and not so healthy starches. Not only will you benefit from the additional nutrients and fiber, you will also be a role model to your friends and family.

The month is still young! Next time you are at your local food store, take a tour of your whole grain isle. Step out of your comfort zone and buy a new grain that you never cooked or ate before. If you open your mind to it, I bet you will be pleasantly surprised with the outcome.

To get you started, here is a recipe for Dilled Mushroom and Asparagus Quinoa Salad.

Your Turn to Take Action: Which new whole grain will you try this month in celebration of Whole Grains Month?