If You Aren’t Eating These 7 Whole Grains, You’re Missing Out | Mediterranean Diet Ancient Grains
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- เผยแพร่เมื่อ 19 พ.ค. 2024
- Wondering how to add the healthy advantages of whole grains to your new Mediterranean diet way of eating? Let’s make it easy with my top 7 ancient grains and a few simple ways to sneak them into your daily meals.
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00:00 Introduction
00:16 #7 Whole Oats
02:04 Whole Grains Explained
03:21 #6 Whole Grain Rice
04:18 #5 Whole Grain Bulgur
06:20 Carbohydrates Explained
07:50 #4 Whole Grain Buckwheat
08:44 Knowing What to Buy
09:41 #3 Whole Grain Barley
11:08 Cooking Whole Grains
12:42 #2 Whole Grain Quinoa
14:33 #1 Whole Grain Farro - แนวปฏิบัติและการใช้ชีวิต
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Im sticking to the gluten free grains of buckwheat and millet. Quinoa and amaranth are actually seeds.
My absolute favorite is also Farro. I buy a pre-cooked type so it only takes 10 minutes to cook. I hope that type is as beneficial as the long cooking one. I really enjoy your videos.
Wow, Yvonne, Ive never heard of precooked farro. It’s probably fine just make sure to read that label so that you know exactly what you are getting and pay close attention to the sodium levels! Cheers, Caroline
Really appreciate that you include timestamps. I have IBS-D and am slowly adding whole grains back to my diet. Love watching your videos for tasty ideas and you are such a great presenter.💙
Hi Jane - Well, I just started paying for a service that makes it easier for me to add timestampes so I’m glad it’s helpful! And thanks very much for your positive feedback. It means a lot to me to hear it! Cheers, Caroline
Would love to see a video of what you eat in a day and your exercise routine to stay slim and look so beautiful. Looooove your videos!! You are an inspiration!
Thanks for the lovely compliment, BC! Some day, some day maybe there will be a video in the works. For now, my exercise routine is to walk about 10-12,000 steps a day! XO Caroline
I have been working with lentils. Going great so far, plus white beans. Thank you for all of this. Taking notes.
Hi PattyCake! I'm so glad it's helpful. Sounds like you and I are on the same page about lentils! Love 'em too. XO Caroline
@@mediterraneanminutes I love them, and love finding the new to me ways of using them in dishes.
Great information. I have sprouted oats every morning. I now gave quinoa in lieu of potatoes and rice.
Sounds great, Cynthia. We opt for quinoa pretty often too. Cheers, Caroline
Thank you. Your videos are the ones I NEVER miss and always appreciate.
Hi Esmeralda... and thanks thanks thanks for your lovely comment! Cheers, Caroline
🙂WOOOOOOOOW👍SUPERB!🙂Stay blessed!👍Keep it up!🙂🙂👍God bless you abundantly forever 🙂🙂Enjoy amazingly blessed weekend 🙂🙂Stay happy and well protected. 🙂🙂
Thank you! You too!
Could you do a video about maintaining your weight on the Mediterranean Diet? I’ve been following the guidelines since August and I’ve lost almost 50 pounds. My cholesterol levels are way down…no medication for me. I don’t want to lose anymore weight but I want to stay healthy.
Just eat fresh fruits and veggies and nuts and seeds and melons and berries and seaweeds and lentils and heal yourself.
Super super proud of you!!! YAY. I am working on a few things about the diet and this subject is one of them. I do have a suggestion though if you are interested... there is a free course created by Emory University that you can find on Coursera (an educational website) that might be really helpful. It addresses weight loss and weight maintenance and the challenges you face after weight loss. I think you might find it really helpful. It's entirely free. www.coursera.org/learn/weight-management-beyond-balancing-calories. Again, congratulations. I'm really happy for you! Cheers, Caroline
I fell in love with red Lentils In the instant pot with a couple cherry tomatoes stock yum
Ooh, sounds yummy!
Very interesting. ❤🇦🇺
Hi Caroline - I can't believe I'm just learning about resistant starches - game changer. I just went down a rabbit hole learning more. Thank you!
Instant Pot Farro is 10mins of cooking time...with bringing to pressure and natural release it's about the same time as the stove but it's hands-free.
Hi Sailor Girl! I’ll have to try using my pressure cooker for the farro. Thanks for the suggestion! Cheers, Caroline
@@mediterraneanminutes Cheers!
Great information, thanks!! 👍
Hi P Mom! And as always, thanks for sending me a little note! XO Caroline
Extremely helpful video! Thank you! ❤😄
Hey Tink! Nice to hear from you…and really glad to know you found it helpful. Cheers, Caroline
Thank you for the info! ❤
You bet, Tami Jo! Anytime...Cheers, Caroline
Great information. Thank you!
Hi Tere! Hope you are enjoying a relaxing Sunday...thanks for dropping me a line! XO Caroline
A very interesting video that really demystifies this subject. And a great reminder to branch out in my cooking. Thanks, Caroline.
You’re welcome, Linda. I’m always on the hunt for ingredients to keep it interesting in the kitchen and grains are a great way to do it! Cheers, Caroline
Thank you very much for your recipe videos and advice on nutritious foods.
You are very very welcome, Fahimeh! Cheers, Caroline
Thank you for your list. I have been thinking of starting to make sourdough and wandering if it will work with Spelt flour.
That sounds like a fun experiment. I can’t imagine that it wouldn’t but keep me posted on your tests! Cheers, Caroline
Your videos are the best for me! Meanwhile, so many grains in my cabinet seems a bit daunting, although most seem to stay fresh, are they? Our favs are quinoa, farro, and oats. For variety I have lentils, beans, buckwheat, nuts, fruit and greens. Oh my. I will try to remember to freeze the excess cooked grains so as not to let them sit and then expire in the refrigerator. Thanks for the reminder! ❤
Hi Theresa! And don’t forget to freeze them in their packaging for 24 hours when you bring them home to make sure you aren’t brining any bugs into the house with them! Cheers, Caroline
@@mediterraneanminutes Oh wow, very good point! Muchas gracias!
Resistant starch....hmmmm I'll have to look that up.
Quite interesting, Kim. And quite helpful, especially if you like grains as much as I do! XO Caroline
Farro makes the BEST "risotto"....i soak in boiled water for 20 mins before cooking to get it going.
Thanks, Sally Jean. So funny that I have never thought of trying that, as much as I LOVE farro! And I will… I wouldn’t imagine it would provide the creamy texture but I’m willing to try it for sure! XO Caroline
I've read that if you pulse it in a blender, it can break it & add creaminess. I'm not fussed about that as I'd rather have the health of this amazing grain than rice 😊
Can you teach us how to store grains and cook them from frozen, when you get time.
Hi Mark - Sure, first I always freeze any grain in its packaging for 24-48 hours when I get it home to ensure that there are no “bugs” that came along for the ride I don’t want to being into the house. Then remove from the freezer and store in a regular container in the pantry. Second, I freeze 2 portions amounts in ziplock freezer bags, flattened and removing as much air as possible. They stack super easy. Third, I remove them and let them come to room temp naturally and it doesn’t take very long at all. Then, it’s ready for a quick reheat, either as a part of a saute or just in a pot with a little bit of water to help it resteam.
"Whole Grain" rice is very confusing because so many brands put "whole grain" on their label but it looks nothing like the rice you showed. Could you possibly put some links to the whole grain rice you recommend?
Hi Terry - The challenge with making recommendations is that I am living in Spain and my brands wouldn't necessarily match what's available for you. Bob's Mill is a reliable brand but the other option is to read the label carefully... if it says whole grain rice as the first (and probably only ingredient) you can probably trust it. You could look for the Whole Grain Council stamp too which could give you a level of confidence as well. If it looks white, it's not whole grain. Hope this helps and best of luck in your hunt. Cheers, Caroline
Wouldn’t whole grain oats just mean brown rice? Look for brown rice. That’s it in its whole form but be careful of arsenic.
I can't find a recipe for the buckwheat Mediterrasian salad. Can you post a link please?
Hi Dolly - It is one I haven't actually created a video yet for but will soon! I just featured it because I happen to make it last week when putting this video together and took a picture of our lunch... a bit of a spontaneous add-in to the video. Please stay tuned and I will get it shot and up on the channel soon. Cheers, Caroline
FYI …..Oats, or oatmeal is no longer recommended for diabetics, or anyone as breakfast because it spikes your insulin and they (medical, nutritionists) don’t want your day started with a spike. This has been supported by science. Instead they recommend protein, fat and fiber for your first meal of the day.
Eh, I don’t listen to that, like millions of others. Oats are great, even in the morning. They have fiber too. Ideally it’d be sprouted organic steel cut oats, but sprouted rolled oats can still be great for many people minus diabetics. People have eaten oats for breakfast for centuries, many of which are blue zone areas. Just have to make sure there is high protein as well and some fat. That’s also science even though science doesn’t always seem to agree even though it technically should.
Hi Kateh - I have not seen the research to support that but I will investigate it further. However it doesn’t make sense on the surface because oats have a low GI score (below 55) and have always been considered a solid whole grain for diabetics. You might enjoy reading this article from Medical News Today www.medicalnewstoday.com/articles/311409
Excellent points, Moonbeam! Thanks for joining in the conversation. Cheers, Caroline
Follow Dr. Brooke Goldner's auto immune smoothie protocol and read her book Goodbye Auto Immune Disease. Just eat fresh raw organic
fruits and veggies and nuts and seeds and melons and berries and seaweeds and lentils and heal yourself.
@@MoonBeamLight that’s what I do
Savory steel cut oats (a poached egg, some sliced avocado, grape tomatoes, steamed spinach, a sprinkle of sea salt, freshly ground black pepper and a drizzle of EVOO.
Where do you buy Farro in Spain, and what's it called please?
Hi Peggy - Actually, I buy an Italian brand because I have trouble finding it in stores in Spain! And… it is called farro in Italian too! Cheers, Caroline
@@mediterraneanminutes Thanks. Do you have a link please?
@@peggyries1891 Here it is Peggy… but it appears to be out of stock right now. Hopefully, the order I palced a few days ago is on its way (ha ha ha)! gourmica.com/?s=farro&product_cat=0&post_type=product
Great video Carolyn. "Skip over this part" no way....I want to hear every word. It can only reinforce what I may already know. I think I buy pearled barley. What's the difference in that and regular barley?
What can I say? You are just my kind of pal!!! I find it hard to even find barley that isn’t “pearled” which just means it has had some of the outer bran layer removed. And I don’t recall ever seeing barley sold in the US without being at least pearled, but I like the flavor, the nutrients and get plenty of whole grains in anyway so a little less fiber in the barley is ok with me. XO Caroline
@@mediterraneanminutes and I forgot to tell you how much I love your earrings!
@@kimberlyberlin4999 Oh thanks, Kimberly. I’ve accumulated a bunch of earrings over the years but always seem to wear the 2 or 3 pair I’ve had for decades and I’ll probably stick with it for a few more! XO Caroline
Is whole grain rice the same as brown rice?
It can be Sherry, but there are other types that are whole grain too… black rice, red rice, etc. Cheers, Caroline
My favorite is farro 🫘available on Amazon Fresh and at Whole Foods. Cooked in Pacific Organic Beef Broth. I never rinse nor pre-soak.
Hi Mary Jo…and I’m curious… are you talking about Mung beans? Or farro with white beans? Both are pretty tasty! But let me know please. Cheers, Caroline
@@mediterraneanminutes the dry farro I get from Amazon Fresh or Vital Foods (Kroger owned) is brown Don’t rinse or soak because I like the gluey sauce that develops with long slow cooking in beef broth and salt. Always eat hot with “clothes” on (Glucose Goddess Method) of feta cheese, or a dollop of full fat sour cream or cream cheese.
Im sticking to the gluten free grains of buckwheat and millet. Quinoa and amaranth are actually seeds.
Hi Pinkie and yep, you are absolutely right. I should have made that more clear when I referred to them as pseudocereals!