The whole scoop on whole grains - KATV - Breaking News, Weather and Razorback Sports

The whole scoop on whole grains

Pearled barley is delicious in soups and salads, whereas cracked barley or barley flakes can be used for hot cereals or in such baked goods as biscuits, pancakes and breads. © iStockphoto.com/Christine Balderas Pearled barley is delicious in soups and salads, whereas cracked barley or barley flakes can be used for hot cereals or in such baked goods as biscuits, pancakes and breads. © iStockphoto.com/Christine Balderas
  • RecipesMore>>

  • Tomato Basil Pasta, 9/1/14

    Tomato Basil Pasta, 9/1/14

    Monday, September 1 2014 12:26 PM EDT2014-09-01 16:26:50 GMT
    Serge KrikorianDinner's Ready2 Servings2 Tbls. Extra Virgin Olive Oil, divided5 Tbls. Unsalted Butter, divided (NOT margarine)1 tsp. Minced Garlic1 Shallot, minced1 Pt. Grape or Cherry Tomatoes, cut in half lengthwise8-10 Leaves Fresh Basil, cut into ribbonsSalt Ground Black Pepper, to tasteGrated Parmigiano reggiano cheese, for garnish4 oz. Penne Pasta (or pasta of your choice), cooked according to package directionsOption Add-Ins: Diced Grilled Chicken, Sauteed Shrimp, sauteed sliced fresh...More >>
    Serge KrikorianDinner's Ready2 Servings2 Tbls. Extra Virgin Olive Oil, divided5 Tbls. Unsalted Butter, divided (NOT margarine)1 tsp. Minced Garlic1 Shallot, minced1 Pt. Grape or Cherry Tomatoes, cut in half lengthwise8-10 Leaves Fresh Basil, cut into ribbonsSalt Ground Black Pepper, to tasteGrated Parmigiano reggiano cheese, for garnish4 oz. Penne Pasta (or pasta of your choice), cooked according to package directionsOption Add-Ins: Diced Grilled Chicken, Sauteed Shrimp, sauteed sliced fresh...More >>
  • Spicy Poached Eggs in Tomato Sauce, 8/27/14

    Spicy Poached Eggs in Tomato Sauce, 8/27/14

    Wednesday, August 27 2014 11:49 AM EDT2014-08-27 15:49:39 GMT
    Gary DukeAlley Oops4 tomatoes, chopped2 tablespoon olive oil1/2 onion, sliced thinlysalt, black pepper, crushed red pepper and garlic to taste4 eggsfresh mozzarella cheese, cubedparmesan cheesefresh basilbread slices1. In a sauce pan, cook the onions in the olive oil for a few minutes, add the tomatoes and seasoning to mixture and bring to a boil. Reduce heat and cover, simmer for an additional 15 or 20 minutes.2. Uncover sauce and gentle crack the eggs evenly around your tomato sauce. Place ...More >>
    Gary DukeAlley Oops4 tomatoes, chopped2 tablespoon olive oil1/2 onion, sliced thinlysalt, black pepper, crushed red pepper and garlic to taste4 eggsfresh mozzarella cheese, cubedparmesan cheesefresh basilbread slices1. In a sauce pan, cook the onions in the olive oil for a few minutes, add the tomatoes and seasoning to mixture and bring to a boil. Reduce heat and cover, simmer for an additional 15 or 20 minutes.2. Uncover sauce and gentle crack the eggs evenly around your tomato sauce. Place ...More >>
  • Summer Shrimp Salad, 8/25/14

    Summer Shrimp Salad, 8/25/14

    Monday, August 25 2014 8:49 AM EDT2014-08-25 12:49:13 GMT
    Capi PeckTrio'sServes 41 1/4 lbs. large Gulf shrimp in the shell2 ears corn on the cobs, steamed, grilled or roasted/ kernels removedFor the dressing:2 cloves garlic, smashed1 1/2 t. cumin1 t. paprika1/2 t. cayenne pepper1/2 c. lime juice1c. olive oil1/2 c. cilantro leavessalt to tasteCombine all dressing ingredients in bowl or jar. Whisk or shake well to combine. Set aside.2 Haas avocados, sliced1/2 c. cilantro leaves8 cups arugula or other greens of your choice?1 half Vidalia or sweet onion...More >>
    Capi PeckTrio'sServes 41 1/4 lbs. large Gulf shrimp in the shell2 ears corn on the cobs, steamed, grilled or roasted/ kernels removedFor the dressing:2 cloves garlic, smashed1 1/2 t. cumin1 t. paprika1/2 t. cayenne pepper1/2 c. lime juice1c. olive oil1/2 c. cilantro leavessalt to tasteCombine all dressing ingredients in bowl or jar. Whisk or shake well to combine. Set aside.2 Haas avocados, sliced1/2 c. cilantro leaves8 cups arugula or other greens of your choice?1 half Vidalia or sweet onion...More >>

 

Whether they're served warm or cold, whole grains are heating up grocery store shelves and restaurant menus with offerings ranging from pastas, cereals and breads to crackers, snack foods and even frozen entrees. "Whole grains are the food of the minute because they involve less tampering with the food and getting the maximum nutrition from it," says registered dietitian Keith Ayoob, an associate professor at the Albert Einstein College of Medicine in New York and author of The Uncle Sam Diet. "As the whole-foods concept explodes, it's easier than ever to get whole grains."

Yet the average person in the U.S. eats less than one serving of whole grains per day, even though experts recommend at least three servings of whole grains each day and that at least half of your total grain intake be whole-grain. Why? Consuming a diet that's rich in whole grains has been linked to a reduced risk of high cholesterol, type 2 diabetes, heart disease, stroke, obesity and a variety of cancers.

Getting the Whole Thing

"A whole grain consists of the entire seed of the plant -- the bran (which is the outer coating of the kernel), the endosperm (or middle layer) and the germ (which is the inner layer)," explains Lisa Hark, Ph.D., a registered dietitian and nutrition consultant in Philadelphia and co-author of The Whole Grain Diet Miracle and Nutrition for Life. Besides containing good-for-you fiber, whole grains also provide healthy oils, health-promoting phytochemicals, vitamins (such as A, E and several B's) and minerals (like magnesium, iron, calcium and selenium).

Unfortunately, when it comes to packaged foods, it's often hard to get the whole truth about what's really in them. That's beginning to change thanks to the Whole Grains Council. Now, if a product bears the basic black-and-gold whole-grain stamp, you'll know it contains at least 8 grams (half a serving) of whole grains. If a product bears the "100%" stamp, all the grains in the product are indeed whole grain, and each serving contains 16 grams or more of whole grains. You can also find out what's in a packaged food by reading the nutrition label: If the ingredient list has whole wheat, whole oats, whole rye or another "whole" grain listed as the first ingredient, you'll know you're getting the good stuff, says Ayoob.

Beyond Whole Wheat

While there's a whole lot of whole wheat out there, you'd be cheating yourself if you didn't explore the wider world of whole grains. Consider:

Barley

One of the oldest grains in history, barley is a fiber-rich, nutrient-dense whole grain, says Hark. Pearled barley is delicious in soups and salads, whereas cracked barley or barley flakes can be used for hot cereals or in such baked goods as biscuits, pancakes and breads.

Brown rice

With far more fiber, protein, vitamins and minerals than its pale sibling (white rice), brown rice can be used in soups, side dishes or rice pudding, or as the base for a tasty stir-fry with veggies and meat.

Buckwheat

Buckwheat noodles (aka soba noodles) can be used in soups and pasta dishes, while buckwheat flour can be used to make hearty pancakes, breads and muffins. "Because it is not actually a variety of wheat [it's another type of plant altogether], people who are allergic to gluten can have buckwheat," says Hark.

Cracked wheat

Made of raw whole-wheat berries, cracked wheat can be used in pilafs and salads. "You can use cracked wheat to make tabouli or mix it with edamame, cherry tomatoes and lemon vinaigrette for a delicious side dish," says Ayoob.

Kamut

A distant cousin to wheat, kamut contains 20 to 40 percent more protein, vitamins and minerals than wheat does, notes Hark, and it has a naturally sweet, buttery flavor. Try it as a hot cereal with milk, vanilla and raisins, combine it with rice or another whole grain in a side dish, or look for kamut pastas and breads.

Oats

Opt for whole oats or steel-cut oats (aka Irish oats), both of which involve minimal processing. Use oats as a terrific hot breakfast cereal or as an ingredient in hearty bread.

Quinoa

Native to South America, quinoa is one of the most nutritious grains around. It is a high-protein grain that makes a delicious alternative to oatmeal for breakfast. Or you can use it in a pilaf or rice dish, suggests Ayoob. Also look for quinoa pasta -- a great choice for those who must go gluten-free.

So try to include more whole grains in your life. Just make sure you're swapping processed grains for whole grains, not simply adding whole grains to your current diet. (Otherwise, you could set yourself up for a calorie overload.) By including more whole grains in your meals, you'll keep your taste buds happy and boost your health along the way.

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman's Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies' Home Journal.

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