Boost your grain power
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| Wed, 01-05-2005 - 9:45am |
CYNTHIA DAVID
STAFF REPORTER
Going with the grain may be the healthiest New Year's resolution you can make.
It may also be the easiest one to keep. By microwaving a bowl of oatmeal for breakfast, packing a sandwich on whole-wheat bread for lunch, adding barley flour to cookie recipes and serving brown rice with dinner, you can cut your risk of heart disease and diabetes.
The latest studies show that eating whole grains may also help us lose weight. And they're economical. Cholesterol-lowering carbs such as oats and barley are a thousand times cheaper than a month's supply of Lipitor pills.
"Low carbs are out and smart carbs are in," says Toronto dietitian and author Rosie Schwartz, who returned from November's inaugural conference of the U.S.- based Whole Grains Council brimming with healthy news.
On the weight front, Harvard University scientists followed 27,000 men for eight years, and found that those who consumed the most whole-grain foods gained the least weight. A parallel study, which followed 74,000 women, found that those who consistently consumed whole grains weighed less than women who didn't.
The reasons for this good news are found in the layers that wrap each kernel of wheat, barley, oats, buckwheat and other grains. Much of our processed food is made from flour stripped of its bran and germ layers, both rich in nutrients.
"Whole grains are more satisfying than refined grains," says Schwartz, author of The Enlightened Eater's Whole Foods Guide. "They contain more fibre, they make you feel full and they may have an impact on our metabolism and how we burn calories."
Like fruits and vegetables, grains contain compounds that appear to work together to protect us from disease. That's why it's important to eat the whole grain, she says, and not rely on supplements.
The research is so strong on the protective role of grains, Schwartz says the U.S. government is preparing to specify at least three servings of whole grains a day in the new Food Pyramid, to be unveiled this year. Canada's Food Guide to Healthy Eating will be revised in 2006.
Adding whole grains to your diet doesn't mean spending 45 minutes a day cooking brown rice or light and lovely barley. Smart food companies are jumping on the grain bandwagon in droves. Dempster's WholeGrain breads come to mind, along with Robin Hood's all-purpose whole-wheat flour, which adds a mild, nutty flavour to baked goods.
Whole-wheat tortillas and pita breads are terrific for sandwiches and mini pizzas, whole-wheat couscous is ready in five minutes, and look for tasty brands of whole-grain pasta. Even plain popcorn is a whole grain.
Health food stores, meanwhile, offer fields of cereal filled with healthy grains such as kamut or kasha (buckwheat). By May, General Mills plans to follow the lead of its U.S. parent and add whole grains to all its breakfast cereals. "When General Mills adds whole grains to Lucky Charms," Schwartz says, "you know this is not a fad."
Bulk food stores and Rube's in St. Lawrence Market carry bushels of different grains. When in doubt, simply throw kernels in boiling water or stock and cook until tender.
If you shop at glitzy Pusateri's, pick up a package of farro, the ancient Italian grain that makes light and lovely risotto, soup and salads. Or try it at restaurants such as Romagna Mia, Zucca and Grano.
Converting your family to the stronger flavour of grains will take time, warns Schwartz, who vividly recalls her struggles to ingrain her own kids. They now love whole foods. "If you're used to spongy, bland white bread, the first few times you taste whole-wheat, you'll find it strong and you may not like it," she notes. "But studies show that if you consistently taste it, you will like it."
The dietitian advises parents to buy a loaf of whole-grain bread and serve it with familiar spreads like peanut butter. Next time, buy your regular bread, then buy a different whole-grain bread, a crusty roll or even whole-wheat hamburger buns.
"Try lots of different brands until you find ones you like," she says. "Over time, your family's taste will change. It's important to make an effort. With kids developing diabetes, high blood pressure and obesity, we need to help them taste these products for their health's sake."
Barley-Stuffed Peppers
Toronto home economist Amy Snider created this satisfying Mediterranean supper with chewy barley in her excellent new cookbook Fiber Boost: Everyday Cooking For A Long, Healthy Life (Key Porter, 2004, $24.95). You can also substitute cooked brown rice. Serve with a green salad and whole-wheat rolls.
3 cups water or chicken stock
1 cup pearl barley
2 large red bell peppers
1/2 lb (225 g) ground chicken
1 tbsp vegetable oil
1/2 cup chopped onion
1 clove garlic, minced
1 tsp dried oregano
1/4 tsp each: dried thyme, salt, pepper
2 tbsp chopped black olives
1 tomato, diced
1/2 cup crumbled feta cheese
In medium saucepan over high heat, bring water or stock to a boil. Add barley. Reduce heat to medium-low and cover. Cook 45 minutes, until barley is tender and liquid is absorbed. Save 3/4 cup cooked barley for recipe. Refrigerate remainder for another use.
Halve peppers lengthwise and seed, keeping some green stem. Blanch in pan of boiling, salted water 2 minutes; set on paper towels to dry and cool. Or microwave on high 3 minutes. Set peppers, cut side up, on rimmed baking sheet.
Heat non-stick skillet on medium. Crumble in chicken. Cook, stirring, until well browned. Transfer to large bowl.
To same skillet, add oil, onion, garlic, oregano, thyme, salt and pepper. Cook until onion is tender, about 5 minutes. Add to chicken in bowl. Stir in olives, tomato, reserved 3/4 cup cooked barley and 1/4 cup feta. Stuff mixture into pepper halves. Cover loosely with foil. Bake in preheated 350F oven 30 minutes. Uncover. Sprinkle with remaining 1/4 cup feta. Bake 10 minutes, until peppers are tender and cheese melts.
Makes 4 servings.
Couscous, Chickpea
And Veggie Salad
This salad, from Rosie Schwartz's The Enlightened Eater's Whole Foods Guide (Viking, 2003, $27), is terrific for lunch. Whole-wheat couscous tastes just like the regular version, but contains more fibre. I found a small box at my local IGA.
1/2 cup whole-wheat couscous
1/8 tsp salt
1 cup boiling water
19 oz (540 mL) can chickpeas, rinsed, drained
1 red bell pepper, diced
1 cup chopped green onions
1 cup each: diced tomatoes, diced cucumber
3/4 cup assorted chopped herbs (e.g. parsley, cilantro, mint)
2 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 clove garlic, finely chopped
Salt + pepper to taste
Place couscous and salt in large bowl. Pour boiling water over; stir with fork. Cover; let sit 5 minutes, then fluff with fork. Cool. Add chickpeas, red pepper, onions, tomatoes, cucumber and herbs. Toss to mix.
In small bowl, mix oil, lemon juice and garlic. Pour over couscous mixture. Toss well. Season with salt and pepper. Refrigerate at least 2 hours to blend flavours.
Makes 4 to 5 servings.



By May, General Mills plans to follow the lead of its U.S. parent and add whole grains to all its breakfast cereals. "When General Mills adds whole grains to Lucky Charms," Schwartz says, "you know this is not a fad."
I just saw that the other day in the store - all the boxes say "whole grain" on front.