Nutrition Month: Whole Grains



Whole grains are important for us because of their vitamins, minerals, fiber, slow absorption, preventing sugar and insulin rapid increase and some with their higher protein content!


Brown Rice: Is Rich in Fiber and B Vitamins


Buckwheat: Rich in Protein, Magnesium, Vitamin B, Iron, Niacin, Thiamin and Zinc


Amaranth: Rich in Protein, Fiber, Iron, Magnesium, Zinc, Calcium and B Vitamins


Oats: Rich in Fiber, Magnesium, Selenium, Phosphorous, Manganese, and Zinc


Millet: Rich in Protein, Magnesium, B Vitamins, Fiber, Iron and Zinc


Quinoa: Rich in Protein, Iron, Magnesium, B Vitamins, and Calcium


Teff: Rich in Protein, Calcium, Iron, and B Vitamins


Black Rice: Rich in Fiber, Vitamin E, Anthocyanin,


Hemp: Rich in Zinc, Phosphorous, Calcium, Magnesium, Iron, Vitamin E, Omega Fatty Acids, Protein and Amino Acids


What are your favorite grains?


While you think about it, please try this new rawnola recipe I created especially for this post!


SpicAy Berry Noli


3 c oats

1 c buckwheat, soaked and dehydrated (2 hours on 110 degrees)

1/2 c cranberries, dried

1/2 c apricots, dried and diced into 1/4 inch pieces

1/4 c blueberries, dried

1/4 c almonds, chopped

1/4 c sunflower seeds

1/4 c pepitas

1 Apple, diced

1 1/2 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp allspice

1/4 tsp cayenne pepper

3/4 c brown rice syrup

1/2 c coconut flakes (optional)


Add all ingredients together, toss until evenly coated. Add to dehydrator sheets or place in refrigerator for 3 hours. Combination should be in clusters, separate and place in individual bags for use during your week.



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