One of life's oldest and simplest foods rightly holds an important place among lists of "superfoods" being touted to American consumers in the 21st century.
The signs are everywhere in the supermarket: "100 percent whole grains" and "whole-wheat" are emblazoned in large type on cereal boxes, breads, crackers and such products as wild rice, brown rice, buckwheat, pearl barley. Even longtime favorites popcorn and rolled oats are among the crowd.
Whole grains remain a significant part of the latest revision of the U.S. Food Guide Pyramid, says Lisa McDermott, R.D., a clinical instructor at the Department of Sports Medicine and Nutrition, University of Pittsburgh.
All-purpose flour or pastry flour is an example of a refined grain. "You are removing different parts of the whole grain when you start to process them," McDermott says. Processing reduces the essential vitamins and minerals, soluble and insoluble fiber, and healthful carbohydrates found in whole grains.
"Fiber has been associated with a lower risk of diseases such as Type II diabetes and obesity," McDermott says. "By increasing whole grains in children's diets, for instance, we hope to reduce the risk of childhood obesity."
Everybody should consider getting on the whole-grain wagon, she says. At least two generations of American kids have grown up on pre-sweetened, finely processed ready-to-eat cereals, instant oatmeal and white bread, so consuming whole grains might come as a bit of a shock to baby boomers, as well as their teenage grandchildren.
Food manufacturers and forward-looking American chefs, however, are making it easier to find a place for items such as buckwheat groats, also called kasha; bulgur; wild rice; and quinoa (KEEN-wha) on U.S. tables. Dry mixes for making quick-cook brown rice pilafs, wild rice side dishes, and no-cook bulgur wheat-based tabbouleh salad are vying for shelf space in major supermarkets. New lines of 100 percent whole-wheat or whole-grain breads -- even mini-bagels -- have been introduced by bread giants such as Interstate Bakeries Corp. (Wonder Bread) and Pepperidge Farm.
Middle Eastern and Eastern European restaurants, and natural foods stores always have offered whole-grain dishes -- rich in texture with distinct earthy flavors -- but upscale American chefs are adding these to their menus, too.
"Buckwheat botanically is in the rhubarb family -- it's the seed of the buckwheat plant's fruit," says McMath from company headquarters in Penn Yan, N.Y. "It's highest in balanced proteins among the grains. You can grow it yourself easily -- it chokes out any weeds."
A staple in cuisines of Eastern Europe, Russia and Asia, buckwheat is the stuff of knishes, blini, noodles such as Japanese soba, honey and varnishkes that features kasha mixed with bow-tie pasta. But Wolff's has expanded its uses to include more recognizable recipes, such as Kasha, Bean and Corn Tacos; and Kasha and Shrimp Jambalaya.
Whole grains often are recognized in this country as an ingredient in breads or baked goods, but they also can be cooked and served as a side dish.
Folks at the USA Rice Federation in Arlington, Va., recently released a brochure titled Brown Rice Whole Grain Goodness, with a selection of healthful recipes as well as time-saving tips and nutrition information, among them Mexican Skillet Rice, Chunky Vegetarian Chili, and Orange Chicken and Vegetable Rice Bowl.
The National Barley Foods Council in Spokane, Wash., announced in December that the Food and Drug Administration authorized use of a health claim for pearl barley, in that it contains a fiber that might reduce the risk of coronary heart disease. While many Americans recognize barley as an ingredient in beef soups and stews, it can be used similarly to arborio rice for risottos, as an ingredient in stuffings for vegetables and poultry, a base for casseroles, and as a healthful, chewy addition to cold salads.
It doesn't have to be complicated -- according to the National Barley Foods Council, cooked barley mixed with salsa makes a good filling for a wrap. Start with a smear of refried beans on a whole-wheat tortilla, add the barley mixture, then sprinkle with cilantro leaves, jalapeno slices and shredded cheese. Roll up, heat if desired, and eat.
The amount of grains you need daily depends on your age, sex and level of physical activity. At least half of the grains you eat should be whole grains. Determine your amount by visiting mypyramid.gov.
In general, a slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup cooked rice, cooked pasta or cooked cereal can be considered as a 1-ounce equivalent from the grains group.
Substitute a whole-grain product for a refined product, such as whole-wheat bread for white bread, or brown rice instead of white rice. It's important to replace the whole-grain products for the refined one, rather than adding the whole-grain product.
Create a whole-grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. You can stir in toasted nuts or chopped dried fruit.
Use whole-wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. You might need to add a bit more leavening.
This recipe is from "The America's Test Kitchen Family Cookbook" by The Editors at America's Test Kitchen (America's Test Kitchen, $34.95 ring binder). Quinoa is a small grain with a delicate texture. Regardless of what the directions say on its box or in other recipes, before cooking, always rinse and drain quinoa in a fine-mesh strainer until the water runs clear. The exterior coating is bitter and unpleasant.
Melt the butter in a large saucepan over medium-high heat. Add the apple, onion, sugar, thyme and 1/2 teaspoon salt. Cook until the onion is softened, for about 5 minutes. Stir in the drained quinoa and cook until it is just beginning to turn golden, for about 4 minutes.
Stir in the broth and bring to a boil. Reduce to a simmer, cover and cook until the quinoa is tender but still has a slight crunch, for about 15 minutes.
This recipe is from "The Birkett Mills Buckwheat Cookbook," makers of Pocono Organic Kasha and Wolff's Kasha. The company's headquarters are in Penn Yan, N.Y. Established in 1797, The Burkett Mills is the world's largest manufacturer of buckwheat products.
When cooking whole kasha or whole buckwheat groats, it is not necessary to use an egg to coat the kernels. However, an egg, egg white or egg substitute should be used when cooking fine, medium or coarse kasha. Check the directions on the box.
In a large skillet, heat the oil and brown the meatballs on all sides. Add 1 cup chicken broth; cover and simmer for 20 minutes. Use a slotted spoon to transfer the meatballs to a serving dish.
In a small bowl, combine the yogurt, cornstarch and lemon juice. Combine with the pan juices in the skillet and cook until the sauce is thickened and bubbly. Add the carrot and onion. Pour the sauce over the turkey.
This recipe is from "Moosewood Restaurant Daily Special" by The Moosewood Collective (Clarkson/Potter Publishers, $24 paperback). Spinach, garlic, fresh mint, dried oregano and feta cheese make this salad reminiscent of a green Greek salad. It can be served as a main dish, side dish or at a potluck as a refreshing alternate to regular potato or macaroni salad.
Combine the bulgur, 1 3/4 cups boiling water and 1/2 teaspoon salt in a large heatproof bowl, preferably heavy ceramic. Cover tightly and set aside for 30 minutes, until the water has been absorbed and the bulgur is soft but still chewy. If it's too chewy, add a splash of boiling water and let it sit for another few minutes.
Meanwhile, warm 2 teaspoons olive oil in a large skillet and briefly saute the garlic until lightly golden. Add the still-damp spinach; cover and cook over medium heat until the spinach has just wilted. Drain well. When cool enough to handle, chop it finely.
When the bulgur is ready, add the spinach, lemon juice, 3 tablespoons olive oil, the mint, oregano, artichoke hearts and 2/3 cup grated feta cheese. Toss well. Add salt and pepper to taste.
This recipe -- a barley-based risotto -- is from "Risotto" by Maxine Clark (Ryland, Peters & Small, $24.95). A similar dish -- made in Venezia-Friuli-Giulia, Italy -- is called orzotto. This dish does not require constant stirring.
Heat the oil in a large saucepan, then add the barley and stir until it starts to turn golden -- not brown. This will take about 5 minutes. Add the onion and garlic and continue sauteing until the barley starts to brown, for 5 to 10 minutes. Don't let it burn, but you want a good toasted flavor.
Add the broth, soy sauce, red wine, salt and pepper. Bring to a boil, reduce the heat, partially cover with a lid, then simmer gently until nearly all the liquid has been absorbed -- this should take at least 30 minutes.
Meanwhile, brush or scrape the mushrooms clean, slicing any bigger ones to size, and heat a skillet until hot. Add 4 tablespoons butter, then the mushrooms. Stir-fry over medium heat until lightly browned, for 4 to 5 minutes. Season with salt and pepper.
Add the stir-friend mushrooms to the barley and mix gently. Remove from the heat and cover with aluminum foil with a few holes pierced in it to let the barley swell and absorb all the liquid. Leave it in a warm place for 15 minutes.
To serve, return the barlotto to the saucepan and place it back on the heat. Beat in the parsley, tarragon and remaining 2 tablespoons butter. Stir well until hot, add salt and pepper and pile onto heated plates. Serve immediately.
Food writer Holly Swanson features this recipe in her book, "Cook 1.0: A Fresh Approach to the Vegetarian Kitchen" (Stewart Tabori & Chang, $27.50). Wild rice goes well with smoky foods and fruits, she writes. Look for the kind with extra-long grains, which usually is of the highest quality. Some grains are more than 1 inch long.
Add the rice to the water and boil, uncovered, for about 55 minutes. You will know the rice is done when many of the grains are cracked open and tender, revealing the lighter inside. Remove from the heat and drain off the water.
Add the pine nuts, 1 cup slivered red onions and the dried cranberries. Garnish with more slivered red onions and crumbled vegetarian bacon. Good served hot or cold.
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