Great Grains!

     There are many varieties of grains available on the market today. Most people are probably most familiar with wheat, which is commonly found in breads and pastas, rice, and oatmeal. Other grains that have been getting more attention as of late include: quinoa, millet, and barley. Grains are a good sources of fiber and many nutrients including: potassium, selenium, B vitamins, iron, and protein.

     Whole grains are all the rage these days, but what exactly makes whole grain better than the standard refined grain? The difference is how the grain is processed. A grain is refined by removing the bran and hull and therefore is no longer "whole". Whole grains still have these components, which provide nutrients and fiber. The bran is the outer shell of the grain and contains most of the fiber. The germ is the part that would sprout into a new plant, it contains most of the nutrients. Refined grains are often enriched, to add back nutrients that are removed in the refining process. The food company essentially sprays a mixture of nutrients onto the refined grains.

      The 2010 Dietary Guidelines for Americans recommend making half your grains whole each day. Some foods that are available as a whole grain option include: bread, bagels, English muffins, pasta, tortillas, and pizza crusts. Make sure you check the food label on a product and see that "whole wheat flour" is the first ingredient, not something else such as refined flour or enriched flour. Due to labeling law intricacies, some products can be labeled as whole wheat, or with other misleading names, even if that is not the main source of grain.

     Here is a great quinoa recipe. This makes an excellent side dish at dinner or lunch, or as a main dish with a side of fruit and/or vegetables!

Quinoa Salad with Dried Fruit

Salad:
1 cup quinoa grains
salt and black pepper
2 tablespoons pine nuts
1 rib celery, finely diced
1/3 cup red onion, finely diced
1/2 yellow bell pepper, finely diced
12 dried cranberries, cut in half
1/3 cup dried currants

Dressing:
1 teaspoon ground cumin
2 tablespoons lemon juice
1/2 teaspoon paprika
1 tablespoon chopped fresh parsley
1 teaspoon ground coriander

1. Rinse quinoa in a sieve, under cold running water several times to remove bitter flavor. Make quinoa using package directions.
2. Toast pine nuts in a dry frying pan for 1-2 minutes, until they are golden brown
3. Transfer quinoa to a large bowl and stir in celery, onion, bell pepper, cranberries, currants, and pine nuts.
4. Whisk together dressing ingredients in a bowl and stir into the salad.
5. Season to taste with salt and pepper.
6. Serve garnished with parsley.

Enjoy!

For more information on the USDA's 2010 Dietary Guidelines for Americans please visit: http://www.cnpp.usda.gov/dgas2010-dgacreport.htm

Cheers,
Brittney