3. Grains
Grains pair awesomely with everything. They are such a versatile food: you can sprinkle some over your fresh salads, use a pinch in certain soups or, of course, make delicious pilafs. Another pleasant aspect is that grains are long-lasting staples. (They are also quite inexpensive.)
Depending on the grains’ type, you can store grains like bulgur, spelt, amaranth, brown rice, and even quinoa at room temperature for a couple of months to several years. That’s why you should buy them in bulk.
For example, opened raw quinoa packs should be safe for consumption even after 3 years. However, their shelf lives depend strictly on temperature.
Here’s the nutritional profile of approximately 185 grams of cooked quinoa:
- Fiber: 5.2 grams
- Protein: 8.1 grams
- Calories: 222
- Magnesium: 30% of the DV
- Phosphorus: 28% of the DV
- Manganese: 58% of the DV
- Copper: 18% of the DV
- Iron: 15% of the DV
- Folate: 19% of the DV
- Zinc: 13% of the DV
Eating grains like quinoa, barley, brown rice, and amaranth on a regular basis provides endless benefits, including minimizing the risk of developing certain types of cancers.
