Grains and how to incorporate them this Fall

Quinoa

What is it? Quinoa is actually a seed that is rich in protein and dietary fiber, B vitamins and dietary minerals in amounts greater than in many grains.

Benefits: Very high in fiber and protein, gluten free, has a low glycemic index

How to incorporate it: Use it in place of rice or pasta. Add it into one of your favorite seasonal soups, blend it in with your daily smoothie or even add it into your pancakes or cookie recipes!

Here at G Catering, we make a delectable Quinoa Tabbouleh (above)

Buckwheat

What is it? Buckwheat is a plant cultivated for its grain-like seeds. It is very high in beneficial compounds and you find it appears in a lot of recipes for a raw food diet .

Benefits: high mineral and antioxidant content. Other benefits may include improved blood sugar control. The most abundant minerals found in buckwheat are manganese, copper, magnesium and iron.

How to incorporate it: Buckwheat flour is great for making muffins, porridge, and pancakes. Use buckwheat groats in a salad or stir fry for a healthy alternative.

Barley

What is it? A member of the grass family, it is a major cereal grain grown in temperate climates. Barley grains are commonly made into malt in a traditional method of preparation.

Benefits: rich in many beneficial nutrients, insoluble and soluble fiber, reduces hunger, may even help lower cholesterol and reduce heart disease risk.

How to incorporate it: Add barley to your favorite fall soups and stews, make a hearty grain salad with cooked barley, seasonal vegetables and a little vinaigrette. If you need a hearty alternative to regular flour, mix barley flour with wheat flour to use in your baked good recipes!

Farro

What is it? Farro is an ancient strain of wheat that's also known as emmer. Farro tastes similar to barley, but with a more chewy texture and caramel notes.

Benefits: Excellent source of protein, fiber and nutrients like magnesium and zinc. It actually contains more fiber than rice or quinoa.

How to incorporate it: Farro makes an excellent risotto. Use your leftover risotto to make a veggie patty and eat it with a poached egg at breakfast. Also, enjoy the chewy, earthy goodness of farro in a colorful salad.

Here at G Catering, we make a delectable Quinoa Tabbouleh.