September has been declared Whole Grains Month by the Whole Grains Council, with this year’s theme, “Make the Switch,” suggesting easy ways to incorporate more whole grains into your meals. We want our keiki to be as healthy as possible
September has been declared Whole Grains Month by the Whole Grains Council, with this year’s theme, “Make the Switch,” suggesting easy ways to incorporate more whole grains into your meals. We want our keiki to be as healthy as possible for school, and whole grains help load them up with B vitamins, fiber and protein.
Most whole grains have a low glycemic index score — 55 or less on a scale of 1 to 100, helping keep blood sugar regulated. For instance, brown rice scores 48, whole wheat pasta is a low 37, and whole grain barley scores only 25 on the index. The Whole Grains Council suggests starting with easy changes such as whole grain breads instead of white bread, brown rice instead of white rice, and switching to whole grain pastas and flours. Other grains to try include bulgur, teff, millet, faro, kasha and barley. Here are a few recipes to get you started. Visit wholegrainscouncil.org for more recipes.
Bulgur is a staple grain in the Middle East. Consisting of wheat kernels that have been steamed, dried and crushed, it has a tender and chewy texture and is often used in pilafs and salads, including the Middle Eastern dish, tabbouleh, as well as in meat or vegetable dishes.
Bulgur and black bean salad
This recipe from the Whole Grains Council makes 4 servings.
1 cup uncooked bulgur
1 orange
2 teaspoons vinegar
2 tablespoons olive oil
1/2 teaspoon ground cumin
One 14- to 15-ounce can black beans, drained and rinsed thoroughly
1 red bell pepper, veins and seeds removed, chopped into small pieces
6 stalks green onion, cleaned and chopped into small pieces, white and green parts
4 tablespoons fresh parsley, chopped
Place bulgur and 2 cups water in sauce pan. Cover; bring to boil, then reduce heat and simmer 12 to 15 minutes until excess liquid is absorbed. Scrub orange, grate rind, then squeeze juice into a large mixing bowl. Add rind, vinegar, oil and cumin to the orange juice. Add beans, bell pepper, green onions and parsley to the bowl; mix. When bulgur is cooked, add to bowl, mix well and serve.
Brown rice is the entire rice grain with only the outer husk removed. Its high fiber bran coating provides a nutty flavor and chewy texture. While it can take 30 minutes to cook, you can purchase quick brown rice, which has been partially cooked and dehydrated; it will cook in about 15 minutes.
Asian shiitake and kale bowl with brown rice
This savory, crunchy rice bowl offers 12 grams protein and 4 grams fiber per serving. You can prep ingredients a day ahead if desired. Recipe from Oldways Preservation Trust; makes 4 servings.
2 cups cooked brown rice
1 tablespoons extra virgin olive oil
1 onion, chopped
2 garlic cloves, minced
2 tablespoons reduced sodium soy sauce
1 tablespoon sesame seeds
1/2 teaspoon wasabi paste
1/2 teaspoon red pepper flakes
1 cup sliced shiitake mushrooms
7 ounces firm tofu, drained and cubed
4 cups packed chopped kale, about 1 bunch
Keep rice warm while preparing remaining ingredients. In a large skillet or wok, heat olive oil. Add onion and garlic; saute for 3 minutes. Add soy sauce, sesame seeds, wasabi paste, red pepper flakes, mushrooms and tofu; stir well. Saute for 5 minutes. Stir in 1/3 cup water and the chopped kale; saute until kale is slightly wilted and crisp-tender, about 4 minutes. Spoon 1/2 cup rice into each of four serving bowls; top with about 1 1/2 cups of mushroom-kale mixture; serve warm.
Barley is a hardy, ancient grain used in cereals, breads, stews and soups. Malted barley is used to make beer and whiskey. Hulled, whole grain, barley is the most nutritious form. Pearl barley also has the bran removed and has been steamed and polished.
Curried barley
and raisins
Here’s an easy side dish packed with flavor. To make it a whole meal, just add cooked shrimp, chicken or other lean protein plus leftover vegetables of your choice. Recipe from the Whole Grains Council; makes 4 servings.
1/2 cup lightly pearled barley
2 cups broth or water
2 teaspoons olive oil
1 large onion, about 2 cups, thinly sliced
1 teaspoon minced garlic
1 teaspoon good quality curry powder
2 tablespoons raisins (or to taste)
2 tablespoons fresh parsley, chopped
2 tablespoons toasted slivered almonds (or to taste)
Salt and fresh ground pepper to taste
Cook barley in broth or water for about 45 minutes, until liquid is absorbed. While barley cooks, heat olive oil in a large skillet over medium heat; saute onion until golden brown, about 15 minutes, stirring occasionally. Add garlic and curry powder; mix and cook 1 minute. When barley is done, add it to the skillet and mix thoroughly to coat with spice mixture. Remove from heat; add raisins, parsley and almonds. Add salt and pepper to taste; serve warm.
