Getting Smart when Choosing Grains!

Grain Products are one of four important food groups in Eating Well with Canada’s Food Guide.

Get the most nutritional value – go for the whole grain.

For good health, make at least half of your grain choices whole grain each day. Whole grains include all parts of the grain kernel – the bran, germ and endosperm. The more a whole grain is refined during processing, the more nutrients are lost.

Choose foods with “whole” in front of the grain in the ingredient list. For example, whole grain wheat or whole rye flour instead of wheat or rye flour.

Pump up the Fibre in your Breakfast Menu

When making pancakes, muffins or cookies from “scratch” or a mix, add grains such as flaxseeds, rolled oats, wheat germ, oat or wheat bran, as well as chopped nuts, dried fruit, or frozen blueberries for more fibre. Try substituting whole wheat or barley flour for all-purpose flour when baking. Check out this delicious and easy pancake recipe to try at home or in your KES Breakfast Club:

Whole Wheat Blueberry Pancakes

Original recipe makes 10 pancakes

  • 1 1/4 cups whole wheat flour                                                          
  • 2 teaspoons baking powder
  • 1 egg                                                                 

  • 1 cup milk, plus more if necessary                                                                          

  • 1/2 cup blueberries


  1. Sift together flour and baking powder, set aside.  Beat together the egg, milk in a bowl.  Stir in flour until just moistened, add blueberries, and stir to incorporate.
  2. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray.  Pour approximately 1/4 cup of the batter into the pan for each pancake.  Cook until bubbly, about 1 1/2 minutes.  Turn, and continue cooking until golden brown.

Information & Recipe sourced from: &

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