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Grain power

From the simple (oatmeal) to the adventurous (quinoa, anyone?), there are many ways to add healthy whole grains to your diet.

By JANET K. KEELER
Published March 30, 2005

[Times photo: Cherie Diez]

	Whole grains Oats, pasta add fiber and flavor An easy way to include whole grains in the family diet is to find recipes that use them as an ingredient in versatile dishes with a wide appeal. Grain glossary A starter course on cooking with whole grains.

If sushi is a pair of Jimmy Choo shoes and trendy coffee drinks are Manolo Blahniks, then whole grains are Birkenstocks.

Whole grains are sturdy and earthy, just like the German shoes favored by those willing to sacrifice sleekness for a firm foundation. Choos and Blahniks may go to the ball, but Birkenstocks go the distance.

The same may be said for whole grains, which can diminish the risk of coronary disease by helping reduce cholesterol. Nutrition experts say the vitamins, minerals and other micronutrients in whole grains provide a range of health benefits, among them weight control.

Adding whole grains to your diet can be as simple as eating more oatmeal or sprinkling wheat germ in soups and stews. Simple and effective, but not necessarily interesting, unless you take the time to make steel-cut oatmeal, which is nutty and chewy, never mushy.

What is interesting is a trip to a natural foods store where you'll find bulk bins of whole grains such as millet, quinoa (pronouned KEEN-wah), groats and kasha, among others. All of them are no more difficult to prepare than rice. Some have been milled to flour that can be used in baked goods such as bread; others look like birdseed and, in fact, are.

If there is any time to start eating like a bird, it's now.

In January, the federal government issued new dietary guidelines recommending that Americans eat more fruit, vegetables and whole grains, plus get a lot more exercise. We should eat at least 3 ounces daily of whole grains; most of us average less than one serving a day.

Peruse the cracker and cereal aisles at any grocery and you'll see that manufacturers are taking the government at its words. Nabisco and General Mills are just two companies touting their whole grain products, among them Ritz Crackers and Cheerios.

According to the Whole Grains Council, whose logo you will be seeing more of on qualifying food products, just four Triscuits or a cup of popcorn is one serving of whole grains.

Who knew it could be so easy?

The kernel of all grains has three parts: the fiber-rich outer layer, called bran; the large, starchy middle called endosperm; and the germ, the kernel's embryo. A whole grain is a viable seed that can reproduce when planted under the right conditions.

Modern milling strips the kernel of all but the starchy endosperm. This is why white rice and white flour are little more than carbohydrate and some protein.

Grains cook faster when they are whittled to just the starchy middle. This is good for busy cooks but not so great for their health.

Like rice, whole grains swell when they cook in boiling water. The amount of water depends on the grain. For example, 1 cup of buckwheat groats cooks in 2 cups of water, but coarse oatmeal needs 4 cups. Whole grains can be prepared in as few as 10 minutes for quinoa or as much as 45 for barley.

Besides nutrients, whole grains provide fiber, an important component in the fight against some cancers. An adult should eat about 28 grams of fiber a day. Fiber comes from plant material, which is another reason the dietary guidelines tout fruits and vegetables.

Many grains have storied histories, perhaps none more so than quinoa, the mother grain of the Incas. It is indigenous to the Andes Mountains of South America and was introduced in America about 25 years ago.

I bought it in bulk, along with several other whole grains, at Great American Natural Products in St. Petersburg (4121 16th St. N; (727) 521-4372). Whole grains cost from 95 cents to about $5 a pound there. I spent only $6 for samplings of quinoa, millet, roasted groats, spring wheat, pearled barley and bulgur.

(The plastic bags of grain were scattered around the dining room table when a friend of my 9-year-old son asked, "What are you going to do with all this birdseed?" He gave me a funny look when I replied, "We're going to eat it. Want to stay for dinner?")

I was most interested in the quinoa because I had several easy recipes and I finally figured out how to pronounce it: KEEN-wah.

The cooking directions sounded more like they were written by a cartographer than a cook: Simmer for 12 to 15 minutes or until the equatorial threads detach. I guess they detached, but I figured the tiny, beady grains were done when they were tender.

Quinoa, which has a couscouslike texture, should be run under water before using to rinse off a bitter residue.

My first attempt at Quinoa & Whole-Wheat Muffins produced dry muffins with a pronounced peanut butter taste. I liked the flavor but felt like I was eating something from a '70s hippie potluck. On the second try, a cup of sour cream solved that problem. The peanut butter taste remained, and the muffins were moist.

These hearty muffins, with a crunchy topping of toasted quinoa, are delicious with a thick soup or stew. We ate them for breakfast, too, with a smear of peanut butter. Creme fraiche or creamy, thick vanilla yogurt would also be a delicious topping.

A recipe for Quinoa, Cashew and Grape Salad in the British cookbook A Cook's Guide to Grains by Jenni Muir (Conran, 2004) seemed a modern use of quinoa that would be good for a take-along work lunch. Lots of grains, plus fruit and nuts, equal a healthy meal.

The salad seemed slightly flat until the addition of tangy feta cheese and lots of fresh herbs and lime juice. Don't skimp on the grapes, which add sweetness and moisture. This salad needs an hour or so to meld and can then be served cold or at room temperature.

A recipe for Birdseed Cake in a nearly 20-year-old cookbook made me smile. Yes, it called for millet and sunflower seeds, two favorites of our feathered friends. This is an interesting cake that is likely to get a better reception from adults than kids. Two cups of sunflower seeds and a half-cup of millet provide lots of crunch in every bite, something many young palates will reject.

Molasses and cinnamon lend a hint of gingerbread, and orange zest in the frosting brightens the earthiness. I love this cake, especially with a big glass of milk.

There are many easy ways to add whole grains to your diet. Use pearl barley in beef soups rather than rice. Make fried rice using cooked brown rice. Cook buckwheat groats and eat them like oatmeal, topped with milk and brown sugar. Make tabbouleh, the Mideastern parsley salad with steamed bulgur. Top quinoa with toasted almonds, cashews or pistachios.

Isn't it time for a new pair of shoes?

Information from Times wires was used in this report. Janet K. Keeler can be reached at 727 893-8586 or krieta@sptimes.com

3/4 cup quinoa

1/2 cup raw cashews

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh cilantro

2 stalks celery, finely sliced

1 cup seedless grapes, halved

1/2 cup crumbled feta

2 tablespoons olive oil

Juice from 1 lime

Salt and pepper

Bring a large pan of lightly salted water to a boil. Add quinoa and simmer for 12 to 15 minutes or until the grains are tender. Drain, rinse and drain again thoroughly. Spread quinoa on a baking tray to dry.

In a dry, heavy frying pan, toast the cashews over moderate to low heat, stirring frequently, until they are golden brown. Cool, then chop roughly.

In a large bowl, combine dried quinoa, nuts, herbs, celery, grapes and feta. Squeeze juice of 1 lime over all, add olive oil and season with salt and pepper. Adjust seasonings to taste and leave the salad to stand for at least 1 hour before serving.

Serves 2 as main dish, 4 as side.

Nutritional information per serving (4): 349 calories, 19g fat (4g saturated), 10g protein, 37g carbohydrate, 4g fiber, 162mg sodium.

Source: Janet K. Keeler, Times food editor.

1/3 cup toasted quinoa (see note)

1 cup all-purpose flour

1 cup whole wheat flour

1 tablespoon baking powder

1/2 teaspoon salt

1 large egg, slightly beaten

1/3 cup firmly packed brown sugar

1/4 cup (1/8 pound) melted butter or margarine

1 cup sour cream

1 cup low-fat milk

Set aside 2 teaspoons of toasted quinoa. In a bowl, combine remaining toasted quinoa, all-purpose flour, whole wheat flour, baking powder and salt. In another bowl, whisk together egg, sugar, butter and milk.

Pour liquid mixture into flour mixture; stir just to combine. Spoon batter into greased or paper-lined muffin cups (21/2 inches wide), filling each to the top. Sprinkle reserved quinoa evenly over the batter.

Bake in a 375-degree oven until tops of muffins are golden, about 30 minutes. Remove from pan; serve, or cool on a rack, then wrap and store in a cool place until the next day.

Makes 12 muffins.

To toast quinoa, pour into a fine strainer; rinse thoroughly under cool running water. Put rinsed quinoa into a 10- to 12-inch frying pan over medium heat. Cook, shaking pan occasionally, until quinoa dries and turns golden brown, about 10 minutes. Pour toasted quinoa from pan and let cool.

Nutritional information per muffin: 194 calories, 8g fat (5g saturated), 5g protein, 27g carbohydrates, 2g fiber, 441mg sodium.

Source: Adapted from "Sunset Recipe Annual," 1988 edition (Lane Publishing Co.).

1/2 cup millet

21/4 cups water, divided

11/2 cups whole wheat flour

1 teaspoon ground cinnamon

1 teaspoon baking soda

1/4 teaspoon salt (optional)

1 cup molasses

2 large eggs

1/2 cup salad oil

2 cups unsalted sunflower seeds

Orange-Cheese Frosting (optional):

1 8-ounce package cream cheese, at room temperature

1 teaspoon grated orange peel

1 teaspoon vanilla

2 cups powdered sugar

2 tablespoons finely shredded orange peel

In a 1- to 2-quart pan, combine millet and 11/2 cups water. Bring to a boil over high heat, then reduce heat and simmer over low heat, uncovered, until water is absorbed, 10 to 15 minutes. Remove from heat and add 3/4 cup water.

In a bowl, mix flour, cinnamon, soda and salt. Add sorghum syrup, eggs and oil, stirring to blend. Stir in millet-water mixture and sunflower seeds. Spread batter in a greased 9- by 13-inch baking pan.

Bake in a 350-degree oven until top springs back when lightly touched in center, 30 to 35 minutes. Let cool in pan on rack.

To make frosting, beat the cream cheese, orange peel and vanilla with an electric mixer at high speed until smooth. Add powdered sugar and beat until smooth.

Spread frosting over cooled cake. If desired, sprinkle orange peel evenly over frosting. (If made ahead, cover and chill up to one day.) Cut cake in squares and lift out of pan to serve. Makes 15 servings.

Nutritional information per serving with frosting: 413 calories, 22g fat (6g saturated), 8g protein, 50g carbohydrates, 4g fiber, 186mg sodium.

Source: "Sunset Recipe Annual," 1988 edition (Lane Publishing Co.).

1 cup buttermilk

1 egg

1/4 cup warm water

2 tablespoons honey

11/2 cups whole wheat flour

11/2 cups all-purpose flour

1/2 cup quick cooking oats

2 tablespoons vegetable oil

11/2 teaspoons salt

11/2 teaspoons active dry yeast

Place ingredients into the bread machine in order suggested by the manufacturer. Use the Light Crust or Whole Wheat settings. Start the machine.

1 loaf (10 servings).

Nutritional information per serving: 201 calories, 4g fat, 7g protein, 35g carbohydrates, 3g fiber, 383mg sodium.

Source: www.allrecipes.com

1/2 cup cracked bulgur wheat

1/2 cup chicken broth

1 small cucumber, seeded and chopped

1 tomato, chopped

1 carrot, shredded

3 green onions, thinly sliced

3 tablespoons fresh lime juice

3/4 tablespoon chili powder

1 pinch garlic powder

Place bulgur in a colander and rinse under cold running water. Drain and transfer to a small bowl.

In a small saucepan bring the chicken broth to a boil. Stir in the bulgur, remove from the heat and let stand for 1 hour.

Stir in the cucumbers, tomatoes, carrots and green onions into the bulgur. In a small bowl whisk the lime juice, chili powder and garlic powder together. Pour over the bulgur mixture and stir until combined.

Cover and chill for 2 hours before serving. Stir before serving.

Serves 4.

Nutritional information per serving: 65 calories, 1g fat, 3g protein, 14g carbohydrates, 4g fiber, 124mg sodium.

Source: www.allrecipes.com

1 cup dried large lima beans

1 quart water, for soaking

21/2 tablespoons extra-virgin olive oil

1 large yellow onion, minced

3/4 cup barley

1/2 pound smoked ham hock, in 1 or 2 pieces

1 bay leaf

Salt and freshly ground black pepper or paprika

2 tablespoons chopped parsley

Soak the beans in the water overnight. Alternatively, put the beans and 1 quart water in a saucepan. Bring to a boil and boil 1 minute, then cover and set aside for 1 hour.

Heat the olive oil in a large skillet over moderately low heat. Add the onion and saute until soft, about 10 minutes.

Put beans and their soaking liquid in a large pot with the barley, ham hock and bay leaf. Add the sauteed onion and 1 quart water. Bring to a simmer over moderate heat. Cover and adjust the heat to maintain a gentle simmer. Cook until the barley and beans are tender, about 45 minutes.

Remove the ham hock and let cool. Shred the meat and return it to the soup. Remove the bay leaf. Reheat soup gently, thinning with water if necessary, and season with salt and pepper or paprika.

Serve in warm bowls, topping each portion with parsley.

Serves 6.

Nutritional information per serving: 475 calories, 23g protein, 56g carbohydrate, 18g fat (5 g saturated), 14g fiber, 123mg sodium.

1 cup whole wheat flour

1/3 cup quick-cooking oats

1/3 cup yellow cornmeal

1/3 cup all-purpose flour

2 teaspoons baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

2 cups buttermilk

2 large eggs

4 tablespoons butter, melted

2 tablespoons mild-flavored molasses

Pure maple syrup

Mix first seven ingredients in medium bowl to blend. Whisk buttermilk, eggs, 2 tablespoons melted butter and molasses in large bowl to blend. Add dry ingredients; mix just until blended. Heat griddle or heavy large skillet over medium heat. Brush with butter. Working in batches, drop scant 1/4 cup batter onto griddle for each pancake. Cook until brown, about 3 minutes per side, brushing griddle with butter as needed. Serve with syrup.

Makes about 20 pancakes.

Nutritional information per pancake (without syrup): 87 calories, 3g fat (2g saturated), 3g protein, 12g carbohydrates, 1g fiber, 134mg sodium.

Source: Bon Appetit, September 2000.

[Last modified March 29, 2005, 10:30:05]