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What is a “Whole Grain”?



All grains start out as whole grains. There are three parts of the original grain – the starchy endosperm, the fiber-rich bran, and the germ. If, after milling, the grain still contains all three parts, it is considered a whole grain. When a grain is refined, most of the bran and some of the germ is removed, which causes nutritional losses. Refined flour and grains became popular because they produce baked goods with a softer texture and extended freshness. Whole grains may be eaten whole, cracked, split, flaked, or ground. Most often they are milled into flour and used to make breads, cereals, pasta and crackers.



Why are Whole Grains important?



The 2005 Dietary Guidelines recommend that Americans “make half of their grains whole”. This is because research shows that healthful diets rich in whole grain foods are helpful in reducing the risk of heart disease, certain types of cancer, Type 2 diabetes, and may also help in weight management.



How can I find Whole Grain products?



When you are looking for whole grain products, the easiest way to identify them is to look at the ingredient list and make sure that “whole” is the first word listed, for example, “whole wheat” or “whole cornmeal.” A product described as 100% whole wheat is usually a safe bet. Don’t be fooled by the following:



“Made with Whole Grains” – that just means there are some whole grains in the mix, but the majority of the flour may be refined.



“100% Wheat” – This means that the only type of flour used is wheat, but not necessarily whole wheat.



“Multi-Grain” – Means that there is more than one type of grain included, but it’s not guaranteed that any of them are whole.



“Stone Ground” – This refers to grains that are coarsely ground in a stone mill. You still need to know if the grain is whole.



Where Can I Find More Information and Recipes?



https://www.culinate.com



https://www.wholegrainscouncil.org/recipes



https://www.eatingwell.com/recipes/collections/healthy_whole_grains_reci...



https://www.wholefoodsmarket.com/recipes/guides/grains.php



List of Grains




















































To 1 cup of


Add this


Bring to a


Amount


 


this grain…..


much


boil, then


after


Grain description


 


water or


simmer for:


cooking


 


 


broth:


 


 


 


Amaranth


2 cups


20-25


3 ½ cups


Gluten free, high protein (contains


 


 


minutes


 


lysine – complete protein). Cook in a


 


 


 


 


pot, rice cooker or pressure cooker.


 


 


 


 


Porridge or savory polenta. Thickens,


 


 


 


 


like a starchy sauce.


Barley, hulled


3 cups


45-60


3 ½ cups


Barley contains beta-glucan, a soluble


 


 


minutes


 


fiber attributed to lowering cholesterol,


 


 


 


 


and protein comparable to wheat; it is


 


 


 


 


not gluten-free. Barley is a versatile


 


 


 


 


grain, good in soups, risotto, and


 


 


 


 


grain salads


Buckwheat


2 cups


20 minutes


4 cups


Most commonly cooked into hot


(Kasha)


 


 


 


cereal. Buckwheat flour makes tasty


 


 


 


 


pancakes, blintzes, and bread; it is


 


 


 


 


the primary ingredient in soba


 


 


 


 


noodles. Gluten-free, high-protein.


Bulgur


2 cups


10-12


3 cups


Wheat kernels that have been


(cracked


 


minutes


 


precooked, dried, and cut (“cracked”).


wheat)


 


 


 


High in fiber, bulgur is not gluten-free.


 


 


 


 


It makes great salads, pilafs, and side


 


 


 


 


dishes; substitute bulgur for rice if


 


 


 


 


you’re short on time.


Cornmeal


4 cups


25-30


2 ½ cups


Polenta makes a delicious base for


(polenta)


 


minutes


 


sauces (ragu, mushroom, gorgonzola)


 


 


 


 


and sausages; it’s also good grilled or


 


 


 


 


layered into lasagna-like dishes.


Couscous,


2 cups


10 minutes


3 cups


Tiny, pellet-sized pasta made from


whole wheat


 


 


 


durum whole wheat flour. Briefly soak


 


 


 


 


in just boiled water.


Kamut® grain


4 cups


Soak


3 cups


Kamut is the only grain with a


 


 


overnight,


 


trademark, and because of the


 


 


then cook 45-


 


trademark it’s always organic. High in


 


 


60 minutes


 


protein and vitamin E. Some describe


 


 


 


 


it as buttery or sweet. It makes a tasty


 


 


 


 


hot cereal.


Millet, hulled


2 ½ cups


25-35


4 cups


Millet is gluten-free and comparable


 


 


minutes


 


to wheat in protein. Cook millet into


 


 


 


 


hot cereal or savory side dishes.


Oats, steel cut


4 cups


20 minutes


4 cups


Has a substantial amount of soluble


 


 


 


 


and insoluble fiber. These help lower


 


 


 


 


blood cholesterol levels and promote


 


 


 


 


digestive regularity. High in protein.


Pasta, whole


6 cups


8-12 minutes


Varies


Contains fewer calories, 25% more


wheat


 


 


 


protein, and three times the amount of


 


 


 


 


fiber as compared to white pasta.










































Quinoa


2 cups


12-15


3+ cups


High in protein, gluten-free, easy to


 


 


minutes


 


digest, and quick to cook. Be sure to


 


 


 


 


rinse it before cooking; quinoa is


 


 


 


 


coated in saponin, a natural bitter-


 


 


 


 


tasting insect repellent. Rinse and


 


 


 


 


drain it, then cook it like pasta (in a


 


 


 


 


large pot of boiling water) or rice (two


 


 


 


 


parts water to one part grain).


Rice, brown


2 ½ cups


25-45


3-4 cups


The process that produces brown rice


 


 


minutes


 


removes only the outermost layer, the


 


 


 


 


hull, of the rice kernel and is the least


 


 


 


 


damaging to its nutritional value.


Rye berries


4 cups


Soak


3 cups


Rye Berries can be cooked as a


 


 


overnight,


 


hearty breakfast cereal or ground in


 


 


then cook 45-


 


your own mill for the freshest rye flour


 


 


60 minutes


 


available. Rye can also be sprouted


 


 


 


 


to use in salads and on sandwiches.


Sorghum


4 cups


25-40


3 cups


Sorghum can be cooked into


 


 


minutes


 


porridge, ground into flour for baking,


 


 


 


 


or popped like popcorn. The grain


 


 


 


 


variety of sorghum is a good source


 


 


 


 


of protein and is gluten-free.


Spelt berries


4 cups


Soak


3 cups


Spelt, a variety of hard wheat, is


 


 


overnight,


 


higher in protein than more common


 


 


then cook 45-


 


varieties of wheat. It can be


 


 


60 minutes


 


interchanged with most wheat


 


 


 


 


recipes, as berries (think grain salad)


 


 


 


 


or flour (try pancakes).


Wheat berries


4 cups


Soak


3 cups


Wheat berries are the mother grain


 


 


overnight,


 


from which pasta, bread and flour are


 


 


then cook 45-


 


derived. Little wheat berries pack a


 


 


60 minutes


 


nutlike flavor and are pleasantly


 


 


 


 


chewy.


Wild rice


3 cups


45-55


3 ½ cups


Wild rice has a similar nutritional


 


 


minutes


 


profile as grains, with twice the fiber


 


 


 


 


and protein of brown rice, but is not a


 


 


 


 


true grain (it’s the seed of an aquatic


 


 


 


 


grass). Some find the taste of wild


 


 


 


 


rice too strong on its own and prefer


 


 


 


 


to blend it with brown rice.


Recipes



Chicken, Millet, and Mushroom One-Skillet Meal



Ingredients:



  • 2 tablespoons canola or olive oil, divided

  • 2 pounds chicken tenderloins Salt and pepper to taste

  • 1 large yellow onion, chopped

  • 1/2 pound mushrooms, sliced (fresh or canned) 1 cup uncooked millet

  • 3 cloves garlic, finely chopped 1/2 cup white wine

  • 2 cups low-sodium chicken broth 1/2 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary 3 cups baby spinach


Instructions:



  1. Heat 1 tablespoon of the oil in a large, deep skillet over medium-high heat. Season chicken with salt and pepper, then arrange tenderloins in the skillet. Cook, flipping once, until deep golden brown all over, about 7-10 minutes total. Transfer chicken to a large plate; repeat process with remaining 1 tablespoon oil and remaining tenderloins.

  2. Once all of the tenderloins are browned and transferred to the plate, add onions, mushrooms and millet to the same skillet and cook, stirring often, for 5 minutes. Add garlic and cook 1 minute more. Stir in wine, broth, thyme, rosemary, salt and pepper. Nestle chicken into skillet, submerging it in the millet and vegetables; bring to a boil. Cover, reduce heat to medium-low and cook for about 25 minutes. Uncover skillet and gently stir in spinach. Cover skillet and cook until millet and spinach are tender and chicken is cooked through, about 10 minutes more.

  3. Spoon chicken, millet and vegetables onto plates and serve.


Nutrition:



Per serving (6-8 servings): 360 calories, 15g total fat, 3g saturated fat, 85mg cholesterol, 450mg sodium, 26g total carbohydrate (3g dietary fiber, 2g sugar), 27g protein



Quinoa Crusted Chicken Fingers



Ingredients:



  • ¾ cup quinoa, rinsed and drained

  • 1 ½ cups water

  • 2 pounds skinless chicken tenders

  • 1/2 teaspoon of salt

  • 1/4 teaspoon freshly ground black pepper

  • 1/4 teaspoon paprika

  • 2 egg whites

  • 1/2 cup whole wheat breadcrumbs 2 tablespoons olive oil


Instructions:



  1. Mix quinoa and water in small saucepan and bring to a boil. Cover, reduce heat, and simmer 15 minutes. Fluff with fork.

  2. Spread out the quinoa on a piece of wax paper or aluminum foil. Sprinkle the breadcrumbs over the quinoa. Place the egg whites in a shallow bowl. Sprinkle the chicken with salt, pepper, and paprika.

  3. Dip the chicken into the egg and then press into quinoa mixture. Place the chicken onto a plate.

  4. Warm a large skillet over high heat. Add the oil. When the oil is hot, add the chicken in batches and reduce the heat to medium. Cook each side 4-5 minutes, turning once, until the crust begins to brown the chicken is not longer translucent in the center. Transfer fingers to a plate and serve immediately.


Quinoa and Corn Griddle Cakes



Ingredients:



1/2 c quinoa, rinsed and drained

1/2 c water
1/2 c reduced-sodium chicken broth

1 lg egg, beaten

1/2 c frozen corn kernels, thawed

2 scallions, finely chopped (1/4 c)

1/4 c shredded reduced-fat mozzarella cheese

1/4 c whole wheat flour

2 Tbsp 1% milk or buttermilk

1/4 tsp salt

1/8 tsp hot-pepper sauce
1/8 tsp freshly ground black pepper
2 Tbsp canola oil



Instructions:



  1. Mix quinoa, water, and broth in small saucepan and bring to a boil. Cover, reduce heat, and simmer 15 minutes. Fluff with fork.

  2. Combine quinoa and remaining cake ingredients except oil in medium bowl.

  3. Heat oil on large, nonstick griddle or in skillet over medium-high heat (work in batches if necessary). Scoop a generous 1/4 cup of the quinoa mixture at a time and drop onto griddle, flattening into pancake shape with back of spatula (makes 8 cakes). Cook until browned on bottom, about 3 minutes. Flip carefully and cook about 3 minutes longer.


Barley Stuffed Peppers



Ingredients:



  • cup reduced-sodium chicken broth

  • cup sliced fresh mushrooms

  • 2/3 cup quick-cooking barley

  • 2 large red, yellow, and/or green sweet peppers

  • 1 egg, beaten

  • 3/4 cup shredded reduced-fat mozzarella cheese 3/4 cup diced tomatoes

  • 1/2 cup shredded zucchini 1/3 cup plain bread crumbs

  • 1 tablespoon snipped fresh basil or 1/2 teaspoon dried basil, crushed

  • 1 teaspoon snipped fresh rosemary or 1/8 teaspoon dried rosemary, crushed 1/8 teaspoon onion salt

  • Several dashes bottled hot pepper sauce


Instructions:



  1. In a medium saucepan combine the broth, mushrooms, and barley. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until barley is tender. Drain thoroughly.

  2. Cut sweet peppers in half lengthwise; remove seeds and membranes. Precook pepper halves in boiling water for 3 minutes. Drain on paper towels.

  3. In a medium mixing bowl stir together the egg, 1/2 cup of the cheese, the tomato, zucchini, bread crumbs, basil, rosemary, onion salt, and bottled hot pepper sauce. Stir in

  4. cooked barley mixture. Place peppers, cut side up, in a 2-quart rectangular baking dish. Spoon barley mixture into the pepper halves.

  5. Bake stuffed peppers, covered, in a 350 degree oven for 20 to 25 minutes or until filling is heated through. Sprinkle remaining cheese over the peppers. Return to oven; bake 2 minutes more.


Nutrition per serving (makes 4 servings)



Calories 195
Total Fat (g) 5
Saturated Fat (g) 2
Cholesterol (mg) 62
Sodium (mg) 364
Carbohydrate (g) 28
Fiber (g) 5
Protein (g) 12



Spiced Polenta Steak Fries



Ingredients



  • 1 tube (1 pound) polenta

  • 1 tablespoon Olive Oil

  • 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1/4 teaspoon chili powder 1/8 teaspoon paprika

  • 1/8 teaspoon pepper


Instructions:



  1. Preheat oven to 425°.Cut polenta in half widthwise; cut each portion in half lengthwise. Cut each section into eight strips. Arrange strips in a single layer in a 15-in. x 10-in.

  2. x 1-in. baking pan coated with cooking spray. Combine the oil and seasonings; drizzle over polenta strips and gently toss to coat. Bake at 425° for 7-10 minutes on each side or until golden brown.


Nutrition (per 8 fries, makes 32 fries)



Calories: 121
Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 383 mg
Carbohydrate: 20 g
Fiber: 1 g
Protein: 2 g



Sundried Tomato and Salami Couscous Salad



Ingredients



  • 1 1/4 cups water

  • 1 cup whole wheat couscous

  • 2 cups baby arugula

  • 1/3 cup sliced oil-packed sun dried tomatoes 1/4 cup lemon juice

  • 2 tablespoons olive oil

  • 1 teaspoon lemon zest

  • 1/2 to 1 teaspoon red pepper flakes

  • 1/4 pound sliced salami, roughly chopped 10 basil leaves, torn

  • Salt to taste


Instructions:



  1. In a medium saucepan, bring water to a boil; stir in couscous. Immediately remove pot from the heat, cover and set aside for 10 minutes. Uncover, transfer couscous to a large bowl and fluff with a fork; set aside to let cool to room temperature.

  2. Add arugula, tomatoes, lemon juice, oil, zest, pepper flakes, salami, basil and salt and toss gently to combine. Serve salad at room temperature.


Nutrition (per cup)



410 calories, 24g total fat, 7g saturated fat, 35mg cholesterol, 910mg sodium, 37g total carbohydrate (6g dietary fiber, 1g sugar), 13g protein



Sesame Ginger Wheat Berry Salad



Ingredients:



  • 1-1/4 cups water

  • 1/2 cup wheat berries

  • 1 cup canned black beans, rinsed and drained

  • 1/2 of a medium mango, seeded, peeled, and chopped 3/4 cup thin bite-size strips carrots

  • 1/4 cup purchased mango chutney 2 Tbsp. rice vinegar

  • 2 tsp. toasted sesame oil 1/4 tsp. ground ginger Salt (optional)


Instructions:



In saucepan combine water and wheat berries. Bring to boiling; reduce heat. Simmer, covered, for 45 to 60 minutes or until tender. Drain liquid. Stir in black beans, mango, carrots, chutney, vinegar, oil, and ginger. Season with salt.



Nutrition per serving (makes 4 servings)



Calories 226
Total Fat (g) 3
Cholesterol (mg) 0
Sodium (mg) 332
Carbohydrate (g) 45
Total Sugar (g) 14
Fiber (g) 8



Yogurt Parfait with Bulgur, Cherries, and Almonds



Ingredients:



  • 1/2 c water

  • 1/2 c fine or med bulgur

  • 1 pkg (10-12 oz) frozen unsweetened sweet cherries (2 to 2 1/2 c) 2 Tbsp sugar

  • 1/2 tsp cornstarch 1/4 tsp almond extract

  • 2 c low-fat vanilla yogurt

  • 1/4 c sliced almonds, toasted


Instructions:



  1. Bring water to a boil in small saucepan. Stir in bulgur, remove from heat, cover, and let stand 10 minutes. Fluff with fork.

  2. Stir together cherries, sugar, and cornstarch in medium saucepan and bring to a simmer over medium heat. Simmer until thickened slightly, about 5 minutes. Remove from heat, stir in almond extract, and chill at least 10 minutes.

  3. Layer half the bulgur, half the yogurt, half the cherries, and half the almonds in 6 small glasses. Repeat.


Laura Bush’s Oatmeal Chocolate Chunk Cookies



Ingredients:



  • 1 1/2 cup unsalted butter, room temperature

  • 1 cup sugar

  • 1 1/2 cup light brown sugar, firmly packed

  • 3 large eggs, room temperature

  • 1 tablespoon vanilla

  • 1 ½ cups white flour

  • 1 ½ cups whole wheat flour

  • 1 tablespoon baking powder

  • 1 teaspoon salt

  • 2 teaspoons cinnamon

  • 3 cups quick oats (not old fashioned)

  • 2 cups chopped pecans

  • 3 cups chocolate chunks

  • 2 cups coarsely chopped dried cherries


Instructions:



  1. Preheat oven to 350F.

  2. Cream butter and both sugars. Beat in eggs, one at a time, then beat in vanilla. Stir together flour, baking powder, salt, cinnamon and oats. Add to mixture and slowly beat until blended. Stir in nuts, chocolate and cherries.

  3. Drop by tablespoonfuls an inch or so apart onto parchment covered or sprayed cookie sheet. Bake 12-15 minutes. Don't overbake.


Amaranth Corn Muffins



Ingredients:



  • 3 tablespoons uncooked whole grain amaranth 1/2 cup unbleached all-purpose flour

  • 1/2 cup whole wheat pastry flour 1 cup yellow cornmeal

  • 3 tablespoons sugar

  • 1 teaspoon baking powder 1/8 teaspoon baking soda 1/2 teaspoon salt

  • 2 eggs

  • 1 cup milk

  • 1/4 cup (1/2 stick) butter, melted 3 tablespoons honey

  • 1/2 cup seedless raisins or cranberries


Instructions



  1. Preheat oven to 400°F. Lightly grease a 12-muffin tin; set aside.

  2. Heat a large skillet over medium heat. Add amaranth and toast, stirring constantly, until grains start to smell nutty and turn golden brown, about 2 minutes. (Be careful not to cook the amaranth too long; it will start to pop and jump in the skillet.) Transfer to a large plate and set aside to let cool.

  3. Combine flours, cornmeal, sugar, baking powder, baking soda and salt in a large bowl; set aside. Whisk together eggs, milk, butter and honey in a second bowl, then add to flour mixture and stir until just combined. Add toasted amaranth and raisins and gently stir again, just until combined.

  4. Spoon batter into prepared tin; each muffin will use about 1/4 cup of the batter. Bake until a cake tester inserted in the center of the muffins comes out clean, 16 to 18 minutes. Cool slightly then serve.


Nutrition



Per serving (per muffin, makes 12): 190 calories, 6g total fat, 3g saturated fat, 45mg cholesterol, 180mg sodium, 31g total carbohydrate (2g dietary fiber, 12g sugar), 4g protein