March is Nutrition Month: Enjoy local grains

March is Nutrition Month, making it the perfect time to spotlight the benefits of incorporating nutritious, locally grown grains into your daily diet. From barley and corn to oats, soybeans, and wheat, these versatile staples are packed with essential nutrients, fiber, and protein, making them an excellent addition to any meal.

Whole grains are nutritional powerhouses, providing complex carbohydrates for sustained energy, fiber for digestive health, and key vitamins and minerals that support overall well-being. By choosing grains grown close to home, you also are supporting Ontario grain farmers.

Easy ways to add more grains to your diet

Incorporating these grains into your daily meals is easier than you think. Here’s how you can make them a delicious and nutritious part of your routine:

Barley

• Add cooked barley to soups and stews for a hearty texture and extra fiber.
• Use barley as a base for grain bowls, mixed with roasted vegetables and lean protein.
• Swap out rice for barley in risottos for a nutty, chewy bite.

Corn

• Enjoy whole-grain cornmeal in homemade cornbread, muffins, or pancakes.
• Use corn tortillas as a base for tacos, enchiladas, or homemade chips for a delicious and versatile grain option.
• Make polenta as a creamy side dish or a crispy, grilled base for toppings.

Oats

• Start your day with a warm bowl of oatmeal topped with fruit and nuts.
• Use oats in smoothies for added fiber and texture.
• Swap breadcrumbs for oats in meatloaf or burger recipes for a nutrition boost.

Soybeans

• Snack on roasted soybeans for a protein-packed alternative to chips.
• Use tofu or tempeh in stir-fries, salads, or sandwiches.
• Enjoy soy beverage as a nutritious dairy alternative in smoothies, coffee, or cereal for a boost of protein and essential nutrients.

Wheat

• Choose whole wheat bread, pasta, and tortillas for more fiber and nutrients.
• Bake with whole wheat flour in muffins, pancakes, and homemade pizza crust.
• Try wheat berries in salads or as a hearty side dish.

Switching to whole grains doesn’t have to be overwhelming. Start by making small swaps, like using whole wheat flour in baking or adding oats to your morning routine. Over time, these small changes add up to significant health benefits, including better digestion, improved heart health, and more stable energy levels.

As we celebrate Nutrition Month, take the opportunity to explore new ways to enjoy these nutritious, locally grown grains. Not only will you be fueling your body with essential nutrients, but you’ll also be supporting local farmers. Happy eating!