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| Whole Grains and Fiber | Topic: Whole Grains and Fiber 2013-04-01 22:29:52  What will you try on Whole Grain Sampling Day? On Wednesday, April 3rd 2013, the Whole Grains Council, an Oldways initiative, is holding its 2nd annual Whole Grain Sampling Day. This day is chock full of opportunities to try new and delicious whole grain foods. All over the United States, supermarkets, workplace cafeterias, parks and restaurants will be focusing on sharing ideas and recipes to help incorporate whole grains into your daily routine. It is recommended that Americans consume 25-35 grams of fiber per day and 3 daily servings of whole grains are a great jump start to reach that total. At 12pm there will be a “virtual toast” to whole grains. Imagine literally raising a piece of whole grain toast with your friend or relative to honor the day. Get creative and take a photo or video to post on Facebook, Twitter (#SampleWholeGrains) and/or YouTube. How can you join in? Check out the Whole Grains Council website for details about the day and info on the participating partners/brands. This day is for EVERYONE from home cooks to restaurant chefs, nutrition advocates and health leaders, and everybody who loves whole grains. While there are dozens to choose from, here are some of our favorite NutritionBabes recipes containing whole grains: Grilled Chicken and Veggie Wraps We hope you’ll find a way to make April 3rd all about whole grains. And if you do feel the love of whole grains, leave us a comment and let us know how you celebrated. Topic: Whole Grains and Fiber 2012-04-10 16:59:12  What is All the Fuss about Quinoa?? A very common question from our clients, readers and peers is “What is quinoa and how do I cook it?” We are here to help you learn to use and love quinoa like we do. Quinoa (KEEN-wah) is a very nutritious whole grain seed that is originally from South America. The Incas considered it to be sacred and referred to it as the “mother of all grains”. It actually contains all 8 essential amino acids making it a rare complete protein among grain sources. In addition to being a great source of fiber, iron and B vitamins, quinoa is also gluten free! It can be used much like rice or couscous, and pairs beautifully with vegetables, fruits, nuts, seeds, poultry, meats and seafood. How do you make it? Generally, it is a good idea to rinse quinoa before cooking to remove any bitter residue. Some brands are pre-washed, but you may want to err on the safe side and rinse it anyway. I find the easiest way to do this is to pour the quinoa into a gold tone coffee filter and run it under water. The grains are so tiny that they will most likely run through an average sieve. Once rinsed, you want to drain it very well then transfer to a saucepan with a lid. The ration of liquid to quinoa is 2:1. If preparing quinoa for a lunch or dinner meal, we usually cook it in low sodium chicken broth such as Pacific Naturals low sodium broth which is also gluten free. Pour the liquid over quinoa and bring to a boil. Then cover, reduce heat to a simmer and cook for approximately 15 minutes until all the liquid is absorbed. White spiral like threads will appear around each grain. Check the package for brand specific instructions. If you wish you can add nuts, dried fruit, herbs or spices to the pot while cooking. Check out our NutritionBabes quinoa recipes for ideas: You can also use quinoa where you would have normally served rice such as in our NutritionBabes Chicken Marsala served over a bed of quinoa with pine nuts. As a high protein breakfast alternative, try our Breakfast Apple Cinnamon Quinoa. It works well as an oatmeal replacement and its protein profile is a great way to sneak some into your morning. This recipe is also gluten free and vegan! Buy a small 1-2 pound bag or box and play around with it. You would be amazed at the variety of flavors that blend well with quinoa. Add it to your holiday tables and your summer BBQ’s. Make a batch of plain quinoa and keep it in the frig. Sprinkle it over salads for extra texture or add to soups instead of noodles. FYI, quinoa is even Kosher for Passover! The possibilities are endless! Enjoy!
Topic: Whole Grains and Fiber 2011-09-14 18:50:01  Take Steps Towards Better Health in September September is National Whole Grains month and National Cholesterol Education month. Now is a perfect time to take the initiative to make positive changes in your family's diet and lifestyle. As we’ve written before, whole grains are an extremely important part of a healthy, balanced diet. A diet high in fiber can reduce the risk of heart disease, hypertension, diverticulitis, colon cancer and diabetes. Fiber rich whole grains can also help control weight since high fiber foods tend to be lower in calories and take more time to digest, thus keeping you satisfied for a longer period of time. In particular, oats help to lower cholesterol due to their high soluble fiber content. If you are trying to lower your cholesterol, try a daily dose of plain oatmeal, oat based cereal such as plain Cheerios, or recipes made from whole grain oats. We have several NutritionBabes blogs and recipes that elaborate on whole grains, fiber, and how to incorporate them into your lifestyle. Check them out: How Do I Give My Pantry a High Fiber Makeover? Enjoy! Topic: Whole Grains and Fiber 2011-05-10 20:20:04  The NutritionBabes had the privilege of serving as the "Guest Gnutritionists" at www.gnufoods.com during March and April 2011. Gnu foods customers often ask questions about the benefits of Fiber in their diets and other nutrition-related issues. As "Guest Gnutritionists" we were honored to answer one of the questions posted by a reader. You can also ask your own question. Here is the article as displayed on their website: How Do I Give My Pantry a High Fiber Makeover? Answered by: Giving your pantry a high fiber makeover is an excellent first step on the road to better health and wellness. The U.S. National Cancer Institute recently reported that eating a diet rich in fiber, especially whole grains, may reduce your risk of dying from heart or respiratory disease by 22 percent. Small changes can make a big difference. Some simple label reading skills will give you the tools you need to understand which products provide heart healthy, whole grain fibers. Keep in mind when choosing products, the American Dietetic Association recommends that a healthy adult consume a minimum of 25–35 grams of fiber per day depending on one’s total calorie intake. First, look for products that have ingredients you recognize and can pronounce. Highly processed foods have long ingredient lists with additives and preservatives. If a product contains the word “enriched” as one of the first ingredients, it is not a whole grain! Look for the word “whole” as the first ingredient to identify true whole grain products. Wheat flour is not whole grain. Try to choose items with at least 3 grams of dietary fiber per serving. Here are some tips on selecting naturally high fiber, whole grain items for your pantry makeover. Start with the basics Use whole wheat flour, whole wheat pastry flour, or white whole grain flour (milled from white whole wheat, rather than red) in your favorite baking recipes. Avoid baking with “bleached”, “bromated” or “enriched” all-purpose flour or white flour. Start your day with a smart breakfast When choosing cereal always look for whole grain wheat, whole grain oats, whole grain corn or other whole grains as the first ingredient. High fiber cereals have 5+ grams of fiber per serving, but try to aim for at least 3 grams per serving. Try to limit sugar to less than 6 grams per serving. Tip: combine several cereals in a bowl for variety. If there’s a higher sugar version of a cereal that you crave, sprinkle a small amount on a low sugar/higher fiber cereal to sweeten it up. For oatmeal, buy the plain, old fashioned or quick oats in the canister. They will have no added salt or sugar. Avoid the processed, pre-flavored packets. They’ll only save you a minute or two of prep time and add a ton of sugar and salt. Slice a better bite When choosing breads and wraps, look for 100% whole wheat, whole grain oat, or whole rye flour as the first ingredient. Beware of hidden sugar substitutes added to bread, cereals, and snacks! Manufacturers are adding them to cut back on calories. Sucralose (Splenda), Stevia (Rebiana), Acesulfame K (potassium), and Aspartame (NutraSweet) can be found in many unsuspecting products and should be limited. Perfect Pasta Swap out regular pasta for whole wheat pasta. It’s available in just about every shape from lasagna noodles to shells. If your family has trouble accepting the 100% whole wheat pasta, try starting with fiber-enriched white pasta, or omega-3 enriched pasta and gradually move towards whole wheat. Good for your heart grains, legumes, and beans Quinoa, whole wheat couscous, and brown rice are excellent substitutes for white rice and are packed with fiber. White and sweet potatoes are also great sources of natural fiber. Feeling adventurous? Try faro, wheatberries, amaranth, bulgar, buckwheat, barley, millet and wild rice. Keep dried and canned beans and legumes handy. Beans and legumes are high in fiber and protein and they’ll keep you satisfied for hours. If using canned items, look for the low salt version, or rinse them under water prior to preparing. That technique will cut the sodium content in half. Add the grains or beans/legumes to soups, salads, and stews, or serve them alone. Snack with a healthier crunch Look for crackers and tortilla chips that list a whole grain as the first ingredient. Short ingredient lists are better. Also, baked versions of chips are a better choice. Several products claim to be whole wheat, but contain enriched flour. Newer “popped”, soy, and lentil chips may be good choices. Popcorn is also a great source of fiber; either pop your own with a small amount of canola oil, or look for microwave varieties that are at least 94% fat free. A 100 calorie bag contains 3g of fiber. Hint: also watch the sodium content, it can vary greatly between brands. Stock up on dried fruit, nuts, nut butters, low fat granola and seeds These items are higher in fiber, very convenient and make great snacks. Read the labels and place single pre-portioned mixtures in sealed bags for quick “grab and go” snacks. Look for dried fruits without sugar or preservatives. Lastly, look for “natural” versions of nut butters without the added sugar. Meeting your fiber goal is easy once you discover new and delicious products to make your pantry more “fiber friendly”.
Topic: Whole Grains and Fiber 2011-02-20 15:14:21 
The Holy Grail of Baking: White Whole Wheat Flour I have to admit, that figuring out how to read labels on whole grain products is a daunting task. Usually, whenever a product contains the word “white” it is not whole grain. Whole grain white bread generally begins with bleached, enriched, refined flour, and fibers are added in later to make the product “healthier”. On a recent shopping trip I discovered an amazing product: Unbleached White Whole Wheat Flour. http://www.kingarthurflour.com/flours/white-whole-wheat-flour.html It turns out that there are two types of wheat; red and white. Typically, we consume the red version which naturally contains pigmentation that gives a slightly bitter or astringent flavor. It is more readily available, and the red wheat is commonly processed to become what we know to be all-purpose white flour. The white whole grain wheat lacks the red pigment, thus yielding a product lighter in both color and flavor. But, the nutrient content is basically the same. It is still a whole grain, but when used for baking, the end product resembles one made with traditional refined flour. What a deal! Now you can use white whole white flour in all of your baking with no complaints from those who are not whole grain fans! With the demand for whole grain products increasing, food companies are working on manufacturing products that are more acceptable to the general public. This white whole wheat flour is popping up in more and more products. Hint: check the label on Triscuits! Just make sure that your product contains “white whole wheat flour” instead of enriched, bleached, or wheat flour. Experiment with your favorite recipes. All the recipes on our NutritionBabes blog that contain whole wheat flour, can be made with white whole wheat flour. If you cannot find it in your store, look for whole wheat pastry flour. It is derived from red whole wheat, but the finer texture is more pleasing in baked goods. Happy baking!
Topic: Whole Grains and Fiber 2010-10-19 14:08:00  Whole Grains vs. Fiber, What is the Deal? All whole grains are not created equal. There are many new “whole grain” products on the market, but what is actually in them? Is Lucky Charms suddenly a healthy cereal? The label claims there are at least 8 grams of whole grain per serving. But, the total grams of sugar in a serving is 11! The total grams of fiber …only 1. Confused? Well, the key is to pay attention to the FIBER. It is recommended that we consume 25 – 35 grams of fiber per day. Ideally this fiber is obtained from fruits, vegetables, nuts and natural 100% whole grain foods. Here’s another example of how food labeling can be deceptive. A serving of Wonder whole grain white bread is 2 slices or 57 grams by weight. The total fiber is 4 grams, but on the label it claims there are 8 grams or more of whole grains per serving. What does that mean? It means that only approximately 1/7th of the bread by weight is actual whole grain. Not very impressive nutritionally. The best way to avoid the marketing games is to stick with whole foods. When the ingredient list is as long as your arm, it’s not a whole food, and not 100% whole grain. The first ingredient in any bread or other whole grain product should say “100% whole grain” wheat, rye, or other flour. There are tons of new high fiber foods on the market, but many are engineered and processed. If a bread or pasta looks white, it is not 100% whole grain. Different starches and fibers have been added to white flour to up the fiber content. Examples may include: inulin, maltodextrin, oat fiber, polydextrose, soy fiber, modified wheat starch, and more. The problem is, many of these isolated fibers can lead to gas and other gastrointestinal issues when consumed in large quantities. Also, these fibers most likely do not lower cholesterol or reduce the risk of diabetes like the natural fiber contained in whole foods. For now, always try the whole food when possible. Photo credit: Rosemary Ratcliff, freedigitalphotos.net |
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