Whole Grains. Whole Grain Foods and Recipes

    What are whole grain foods? Many grains can be used for cooking: buckwheat, oats, wheat, millet, barley, rice, etc.  Growing in the fields grains are the seeds of a plant. They also called "whole grains".  These seeds (kernels) consist of three parts: the bran, the germ, and the endosperm. The bran is hard multi-layered outer skin of the kernel. It contains important antioxidants, B vitamins and fiber. The germ is an embryo which, if fertilized, will sprout into a new plant. It contains many B vitamins, protein, minerals, and healthy fats. The endosperm, the largest portion of the kernel, contains carbohydrates, proteins and small amounts of vitamins and minerals. 
   Different grains have different nutritious value. For example, barley is very good source of fiber and selenium, as well as phosphorus, copper and manganese. Another grain, buckwheat, is a very good source of manganese, magnesium and dietary fiber. Buckwheat also contains two flavonoids: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine. Millet also has important nutrients, including manganese, phosphorus, and magnesium. Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are good source of vitamin B1, dietary fiber, magnesium and protein. Obviously all grains can be used to prepare vegan or vegetarian foods.