A healthy diet is incomplete without the daily inclusion of whole grains. These nutritional jewels are packed with phytochemicals, (plant chemicals,) which work to support the brain, the immune system, heart and skin. Furthermore, they help lower cholesterol, are fiber-rich, contain numerous disease-fighting antioxidants and deliver high levels of lean protein.

Whole grains offer an additional advantage: as opposed to their processed counterparts, they produce a slow, long-lasting release of energy, (glucose), thereby helping to keep blood sugar on an even keel. This prevents drastic glucose fluctuations, which are detrimental to anyone’s health, particularly to those suffering from diabetes or hypoglycemia.

Whole grains are seeds from a family of grasses. Their kernel includes the germ, bran and the endosperm. In processed (“tortured”) grains, the bran and germ are removed. Without the two components, much of the protein and other vital nutrients are lost. In an “enriched” grain, the manufacturer has artificially added some nutrients; however, this, by far, does not compensate for the nutritional loss.

The whole grain family is comprised of wheat, corn, barley, sorghum, spelt, bulgur, oats/oatmeal, millet, brown and wild rice, and rye. Buckwheat, a nutritional gem, is technically not a grain, however, it is also a seed, with many dietary similarities to grains. Incidentally, corn, in its dry form, is considered a grain, while fresh corn is a vegetable!

Whole grains can be eaten as breakfast cereals, in breads, pancakes, pastry and pasta; as side dishes, pilafs, and salads. They can also be added as thickeners to soups and stews, and used in meat loaf instead of (white) breadcrumbs. Some of the most wholesome and inexpensive breakfast cereals are kasha (roasted buckwheat), rolled oats (oatmeal) and brown rice.

Gluten-intolerant individuals can consume gluten-free grains, such as amaranth, buckwheat, corn, millet, quinoa, brown rice, sorghum, wild rice and gluten-free whole grain pasta. So become a “whole-grainiac”, and team up with this nutritional wonder-food.

TABOULE

Easy and quick!

Servings: 4

2 cups uncooked bulgur

2 cups water

1/3 cup extra-virgin olive oil

5 – 6 tablespoons lemon juice

1 cup finely chopped fresh mint leaves

1-1/2 cups finely chopped fresh parsley leaves

1 large tomato, finely chopped

1 small sweet onion, finely chopped (about 2/3 cup)

Salt and pepper to taste

In a medium saucepan, bring the two cups water to a boil. Remove from burner. With a fork, mix in the bulgur and let stand 30 minutes. Do not mix again. Let cool. In a large bowl, mix all the other ingredients. When the bulgur is cooled, thoroughly combine it with the mint mixture. If too dry, add ¼ cup water. Refrigerate for 30 minutes before serving.

RICE PILAF WITH CRANBERRIES AND NUTS

Servings: 2

1 cup uncooked brown rice, or ½ cup uncooked brown rice and ½ cup uncooked wild rice.

2 cups water

½ cup roasted, coarsely chopped walnuts

2 tablespoons olive oil (not extra virgin)

1 yellow onion, coarsely chopped

¼ cup dried cranberries, chopped

1 teaspoon finely grated orange zest (skin)

¼ cup orange juice

TO ROAST THE NUTS: Heat large ungreased skillet over medium heat. Add nuts single layered. Toss frequently to prevent them from burning. Roast uncovered, until nuts are fragrant and very slightly browned, about 7 minutes. Immediately transfer to plate and let cool. Combine the 2 kinds of rice, if using both. Rinse rice in fine-mesh strainer. Drain. Place in medium saucepan and add 2 cups water. Cover and bring to a boil over high heat. Reduce the heat to low and cook slowly about 45 minutes and until all the water has been absorbed. Remove the rice from burner and let cool.

Meanwhile, heat the oil in a large skillet over medium heat. Stir in onion, cover, reduce heat to low and cook slowly about 12 minutes, until the onion is translucent, stirring once or twice. Add cranberries and orange zest. Mix well. Cover and cook slowly 1 minute. Add the juice and stir the onion mixture and nuts into the rice. Serve hot or cold.

MEDITERRNEAN-STYLE PASTA

Servings: 2

1-3/4 cups uncooked, whole grain corkscrew-shaped pasta

Olive oil divided:

1 tablespoon olive oil

2 tablespoons olive oil

1 yellow onion, chopped

½ green bell pepper, seeded, cut into 1-inch sticks

½ red bell pepper, seeded, cut into 1-inch sticks

½ tablespoon dried oregano

Salt and pepper to taste

1/4 cup crumbled feta cheese

TO COOK THE PASTA: Fill large saucepan 2/3 with water. Add 1 tablespoon oil. Cover and bring the water to rolling boil. Gently mix in pasta. Reduce heat to low and leaving the cover partially open, cook slowly 8 – 10 minutes, mixing once more. When pasta is soft (cooked) drain. Meanwhile, heat the oil in large skillet over medium heat. Add onion, cover, reduce heat and cook about 12 minutes, until the onion is translucent, stirring once or twice. Add bell peppers, oregano, salt, and pepper and cook (covered) 7 – 10 minutes, stirring twice, until the pepper is tender-crisp. Remove bell pepper mixture from the burner and add the feta. Stir bell pepper mixture into the pasta. Serve hot or cold.

……………

Judy E. Buss is a syndicated eating-for-health columnist and blogger, speaker and nutritional cooking instructor.