bowl of oatmeal

2018 Wellness Challenge 6–Eat more whole grains!

Eating whole grains is an important component of a healthy lifestyle.

Sometimes carbohydrates (grains are carbs) get undeserved blame for those extra pounds many of us carry around, but complex carbohydrates are really good for us.  A previous blog provides a review of why carbohydrates are part of a healthy diet. See https://www.katherinepasour.com/wellness/carbohydrates-are-not-the-enemy-theyre-good-for-us/

This week’s challenge is to eat more of these goods carbs–whole grains!

 

 

Whole grains provide us with tremendous benefits. They are good sources of fiber, protein and beneficial vitamins and minerals.

 

 

Equally important is what whole grains are not. Whole grains are not significant sources of cholesterol, saturated fat or sodium (and that’s very good).

 

Tasty examples of whole grains include oatmeal, whole grain bread and many varieties of cereal. There’s also whole grain pasta, rice, crackers, wraps, quinoa, chips and many other options. Whole grain flour can be partially substituted for refined flour in bread and cookie recipes (start with substituting small amounts and experiment to achieve the taste and texture you enjoy).

When buying bread, be sure to carefully read labels. If you are seeking healthier grain varieties, the first ingredient should be whole grain. Be aware that the light colored “honey wheat” or “wheat” are likely not whole wheat. When you compare labels, the differences will be obvious.

Granola is not a low calorie food, but it can be a healthy addition to an individual’s diet in moderate quantities. Granola can be a good source of whole grains. Below is a recipe for crock pot granola. I’ve been making my own granola for several years. I researched online for some guidelines and experimented with a variety of revisions until I developed the following recipe.

Katherine’s Crock Pot Granola

  • 5-6 cups whole grain old fashioned oats (start with 5, but add more if needed after liquid is stirred in)
  • 1 cup unsalted sunflower seeds
  • 1/2 cup flax seed
  • 1/4 cup Chia seed
  • 1/4 cup coconut oil
  • 1/4 cup olive oil
  • 1/2 cup honey
  • 2 tablespoons brown sugar (packed) optional
  • 1 teaspoon vanilla
  • 1 cup chopped walnuts (reserve until end of cooking)

Mix 5 cups oats, sunflower seeds, flax seeds and chia seeds in large bowl. Set aside. Lightly grease bottom and sides (about two inches up from bottom of pot) with olive oil. Melt coconut oil in microwave safe bowl. Add olive oil, honey, vanilla and brown sugar (sugar is optional). Stir well (this will want to separate but persevere as best you can). Set the crock pot to low. While still stirring, pour the liquid into the bowl of dry ingredients. Stir and stir some more. If mixture seems too moist, add some more oats. Put all (except nuts) into the crock pot. You can cover loosely with foil (leave room for venting) or put the lid on (turned a little to allow venting). Depending on how hot your crock pot is, you will cook between 45 minutes to 1 hour (or slightly more). Stir frequently (about every 10-15 minutes at first, but more frequently near end of cooking). I use a stiff plastic spoon so it won’t scratch the crock pot. Toward the end of cooking, the granola will smell really good and you will notice slight browning around the edges. At this point, I turn off the heat and stir in the walnuts. You can spread the granola out on a cookie sheet or let it cool in the pot. If you let it cool in the pot, stir frequently or it will stick together and be a big lump. When cooled, keep in an airtight container in the refrigerator to maintain freshness. This granola doesn’t have preservatives (which is a good thing). **You can substitute other grains or seeds for the sunflowers, flax or chia.

As mentioned, granola is not a low calorie food, but it is healthy in small quantities (a little with yogurt, mix 1/4 cup with dried fruit, or put on top of bran cereal).

 

 

I’m not trying to be an advertisement for any companies, but I’ll have some bran buds and cereal in a bowl, then add a small amount of granola on top. This way I’m getting the health benefits of the lower calorie cereal plus the good taste of the granola (with whole grains and walnuts–Yay!)

Next week on Wellness Wednesday I’ll shift back to regular wellness posts. I hope these “Challenges” have been beneficial for you. Just a brief review of the six challenges and a prayer of encouragement for you to continue!

  • Drink more water
  • Eat more fruits and vegetables
  • Eat more healthy fats
  • Walk for your life
  • Choose healthy snacks
  • Eat more whole grains

Hoping 2018 is continuing to be a healthy and happy year for you. Please let me know if you have questions. Wishing you a blessed week!