The USDA has outlined several goals for its Healthy People 2020 campaign, one of which being for all Americans to make half of the grains that they eat be whole grains. Most grains consumed (think cereals, flour) are from the starchy endosperm part of a grain. Unfortunately, most of the stuff that is good for us lives in the other areas of the grain, the bran (fiber!) and germ (omega-3s!). Whole grains are not only an excellent source of soluble and insoluble fibers which will benefit your digestive system and reduce your incidence of colon cancer, but they also are able to reduce your bad LDL cholesterol. Because of the bulk provided, whole grains also make you feel full longer.
When choosing products to fit your whole grain lifestyle, it is important to read the ingredients list and not just the advertisements on the front of the package. Whole grain(s) should be the first ingredient. If it is not, there is a better choice for you to make.
Easy substitutions exist for most of your daily products. Pastas, rice, breads, cereals are all available in whole grain. Search these out. When you find a type that you like, buy a few. Luckily these are all things that store well (bread in the freezer). Also, do not be afraid to buy bulk grains. This is often the least expensive way to purchase whole grains and can be kept at home in an airtight container.
A few grains to focus on are spelt (also called groats), quinoa, barley, buckwheat, millet, bulgur wheat (also called durum wheat), and wild rice. I chose options that should be available in any supermarket.
Amaranth is what I predict will be the next “trendy” grain, much like quinoa is now. While it is actually an herb, amaranth functions like a grain and is very versatile. Watch for this one in magazines and in the market.
Grains often have delicate characteristic flavors when cooked and take seasoning well. I have included a few recipes below wherein most of the grains are interchangeable. Once you learn how to properly cook a grain, the options are endless. Some are more time consuming then others, so read the instructions carefully.
Here are some suggestions for cooking with whole grains, enjoy!
Barley-
Barley Antipasta Salad
Whole grains, olives, herbs, vegetables, and cheese make this dish a great balanced meal. While the salami adds extra Mediterranean flavor, you can leave it out if you prefer a vegetarian salad.
Ingredients
1 cup whole grain barley kernels
3 cups water
1/2 pound Provolone cheese, cut into ¼-inch cubes
1/2 pound Italian salami, cut into ¼-inch cubes (optional)
1 can (16 ounces) artichoke hearts, drained and quartered
1 cup pepperoncini rings, drained (or 2/3 cup whole pepperoncini, sliced into rings)
3/4 cup chopped red bell pepper
8 medium white button mushrooms, sliced
1/2 cup chopped Kalamata or ripe black olives
1/4 cup shredded Parmesan cheese
3 tablespoons chopped fresh basil leaves
3 tablespoons chopped fresh Italian parsley leaves
1/3 to 1/2 cup prepared Italian salad dressing (or your own dressing)
Directions
In medium saucepan with lid bring water to a boil. Add barley and return to boil. Reduce heat to low, cover and cook 50-55 minutes or until barley is tender and most of liquid is absorbed. (NOTE: Whole grain barley tends to absorb less moisture than pearl barley and it may be necessary to pour off any unabsorbed liquid after cooking.) Cool.
In large bowl, combine cooked and cooled barley, Provolone cheese, salami, artichokes, pepperoncini, bell pepper, mushrooms, olives, Parmesan cheese, basil and parsley. Drizzle with salad dressing and toss to coat.
Cover and chill for 2 hours. Just before serving, toss again, adding more dressing if necessary.
Any cooked grain equivalent can be substituted for barley in the recipe above.
Spelt-
Higher in protein than wheat, spelt includes the husk or outer covering of the wheat seed. If you have never had spelt before, try it before purchasing in bulk. Oddly enough, I have a sensitivity to only spelt but not other wheat products.
Stews are a great way to use and become familiar with new grains. Throw in almost any roasted vegetables and stock, season to taste and voila!
Ingredients
6 slices bacon (about 4 ounces)
1/4 cup whole wheat flour
1 teaspoon salt
1/2 teaspoon cracked black peppercorns
1/4 teaspoon cayenne pepper
2 pounds trimmed stew beef, cut in 1-inch chunks
2 onions, finely chopped
2 stalks celery, diced
2 carrots, peeled and diced
4 cloves garlic, minced
2 bay leaves
1/2 teaspoon nutmeg
Grated zest and juice of 1 orange
1 1/2 cups wheat, spelt, or farro, rinsed and drained
1 cup dry red wine
1 can (5 1/2 ounces) tomato paste
2 cups reduced-sodium beef stock
Directions
In a Dutch oven over medium-high heat, sauté bacon until crisp. Transfer to a paper towel–lined plate to drain. When cool, crumble and set aside. Drain off all but 2 tablespoons fat from pan, reserving extra.
On a plate, combine flour, salt, peppercorns and cayenne. Dredge beef in mixture until coated. Discard any excess. Add beef to pan, in batches, and cook, stirring, until nicely browned on all sides. Add more bacon drippings, if required. Remove beef to a plate and reserve. Reduce heat to medium.
Add onions, celery and carrots to pan and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, bay leaves, nutmeg and orange zest and cook, stirring, for 1 minute. Add wheat berries, orange juice, red wine, tomato paste, stock and 1 1/2 cups water and bring to a boil. Return beef and bacon to pot and bring to a boil. Reduce heat to low. Cover and simmer until wheat berries are tender.
Quinoa-
Cookbooks and foodie magazines are loaded with quinoa recipes as of late. This grain is not only nearly a complete protein (rare), but also has a great texture that holds up well in many applications. The recipe below is great as a side dish, and I will often have it on its own for lunch.
Ingredients
1 cup quinoa cooked in veg broth
1 can black beans rinsed
1/2 cup diced red onion
3 cloves garlic crushed
2 hot peppers diced (your choice)
3/4 cup cooked corn kernels (I like frozen)
1 can petit diced tomatoes or 2 cups fresh diced
1 cup diced red or green pepper
1/3 cup olive oil
juice of one small lime
1/2 tsp ground cumin
1/2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp chili powder
1/2 cup fresh chopped cilantro
1 tsp cayenne pepper (or to taste)
black pepper to taste
salt to taste
Directions
Mix everything together and let rest in the fridge for at least 2 hours, but best overnight. You can add extra olive oil if it seems a little dry.
For more recipes, visit the Whole Grains Council's website.
