Great alternative grains

Think of whole grains as the Brad Pitt of the supermarket: they often overachieve in whichever role they play. While refined grains have acquired a bad rap lately, whole grains are an entirely different story. Rich in complex carbohydrates, fibre, vitamins, minerals and antioxidants, whole grains have nearly everything a cyclist needs to stay healthy and keep up the pace. You may be familiar (or maybe even bored) with brown rice and whole wheat pasta, but bulk bins and store shelves are now stocked with more exciting whole-grain options than ever, making it easy to get your fill. Here are three great grains worthy of pantry space.

Black rice
You probably already know that brown rice is more nutritious than white, but new research shows that black may trump all. According to scientists at Louisiana State University, Chinese black rice (also called forbidden rice) possesses a surfeit of anthocyanin antioxidants, molecules that sweep through the body looking for celldamaging free radicals to knock out. Athletes in particular should seek out antioxidant rich foods to help with muscle repair during training. Black rice has a praise-worthy sweet nutty taste and chewy texture. Not to be confused with wild rice, which is a longer grain, you can find this type of rice at health food stores or well-stocked bulk stores.

In the kitchen
As a general rule, you should simmer 1 cup of black rice with 1 ¾ cups water for about 30 minutes. The grain can make a powerful addition to salads, stir-fries or even sushi rolls. For a healthy dessert, mix cooked black rice with coconut milk, palm sugar, ginger and diced mango.

Teff
Hailing from Ethiopia, gluten-free teff is the world’s smallest whole grain. However, its nutritional roster rivals any other whole grain and includes stellar amounts of fibre, B vitamins, magnesium, immune-boosting zinc and iron. Iron is part of the machinery that helps deliver oxygen throughout the body including to muscle cells, so it’s a must-have mineral to keep energy levels up on the bike. In fact, some believe that a diet heavy with the flatbread injera, which contains teff, contributes to the amazing athleticism displayed by Ethiopian distance runners.

In the kitchen
The rich flavour of teff marries well with other bold tastes, such as dark maple syrup, cloves or hazelnuts. When cooked, the grain tends to become creamy in consistency so try making it into breakfast porridge similar to cream of wheat. Or use teff instead of cornmeal for a riff on polenta. Also, incorporate teff flour into pancakes and baked goods.

Quinoa
Quick-cooking quinoa (pronounced “KEEN-wah”) has a light, nutty flavour, a slightly crunchy texture and comes in beige, red and black varieties. This nutritional goldmine is a good source of folate, phosphorus for healthy bones, and energy-boosting iron and magnesium. Emerging evidence suggests that higher intakes of magnesium can help improve blood-sugar control. Plus, this South American grain is one of the few whole grains that is considered a complete protein source, meaning quinoa contains all of the essential amino acids necessary to build lean body mass.

In the kitchen
To cook quinoa, combine one part grain with two parts water or broth and simmer for about 10 minutes, or until all the liquid is absorbed. To intensify quinoa’s flavour, toast it in a dry skillet or pan before boiling. Quinoa can make a powerful addition to soups, tabbouleh, burritos or DIY energy bars. You can even try it as a replacement for oatmeal at breakfast.