Cooking with Whole Grains

By Barbara Day, M.S., R.D., C.N.

Whole grains include whole wheat, whole barley, whole oats, cracked wheat (bulgur), graham flour, brown rice and whole cornmeal. When cooking, to boost the nutrient content in a recipe sometimes you can enhance it with one of the whole grains. For example, add oatmeal to your meatloaf without altering the taste or substitute brown rice for white rice. To add fiber and nutrients to a recipe you can substitute 1/2 cup of whole-wheat flour plus 1/2 cup of all-purpose flour when the recipe calls for 1 cup of all-purpose flour without altering the finished product. But if you want to use all whole-wheat flour you need to find a recipe which has been tested, otherwise you might end up with a disaster. In addition, you can also substitute cracked wheat for a protein source in a soup or a salad.

GREEK WRAP

Per Serving : 368 calories, 11g protein, 15g fat, 47g CHO, 5g fiber, 936mg sodium.

Preparation Time: 10 minutes. Serves: 4.

Ingredients

• 3/4 cup crumbled feta cheese
• 16 cherry and/or yellow pear tomatoes, halved
• 10 black olives, halved
• 1/2 medium red onion, thinly sliced
• 1 small yellow squash, sliced
• 1 medium cucumber, peeled, seeded and diced
• 2 tablespoons balsamic vinegar
• 1 tablespoon chopped, fresh parsley
• 1 medium garlic clove, diced
• 2 teaspoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 4 10-inch wheat tortillas

Instructions

In a medium bowl, combine all the ingredients except the tortillas. Let stand for 20 minutes, stirring occasionally. Drain liquid and divide the salad mixture among the tortillas. Fold the bottom of the tortilla partially over filling and then roll up.

Shopping List

• Feta cheese
• Cherry and/or yellow pear tomatoes
• Black olives
• Red onion
• Yellow squash
• Cucumber
• Balsamic vinegar
• Fresh parsley
• Garlic clove
• Olive oil
• 10-inch wheat tortillas  

From: www.wheatfoods.org

GARDEN FRESH LASAGNA

Per Serving: 210 calories, 16g protein, 7g fat, 25g CHO, 6g fiber, 600mg sodium.

Preparation Time: 10 minutes. Cook time: 15 minutes. Bake time: 45 minutes. Stand time: 15 minutes. Serves: 12.

Ingredients

• 1 can (1 lb. 12 oz.) whole, peeled tomatoes
• 1 can (8 oz.) tomato sauce
• 1 can (6 oz.) tomato paste
• 1 cup chopped onions
• 1 1/2 cups fresh mushrooms, sliced
• 2 garlic cloves, finely chopped
• 1 tablespoon chopped parsley
• 1 tablespoon basil
• 1 teaspoon oregano leaves
• 1/4 teaspoon pepper
• 1 container (16 oz.) part-skim ricotta cheese
• 1 1/4 cups All-Bran cereal, divided
• 1/3 cup non-fat dry milk powder
• 2 packages (10 oz. each) frozen, chopped spinach, thawed
• 8 ounces lasagna noodles, cooked and drained
• 1 package (8 oz., 2 cups) shredded, part-skim Mozzarella cheese
• 3 tablespoons grated Parmesan cheese

Instructions

In a 3-quart saucepan, cut up tomatoes with spoon. Add tomato sauce, tomato paste, onions, mushrooms, garlic, parsley, basil, oregano and pepper. Bring to boil, stirring occasionally. Reduce heat and simmer uncovered for 15 minutes. In a small bowl, combine ricotta, 3/4 cup All-Bran cereal and dry milk powder until well blended. Set aside. Squeeze spinach in a paper towel to drain thoroughly. Set aside. In a 13 X 9 X 2-inch baking pan coated with cooking spray, assemble lasagna by arranging 1/3 of the noodles on the bottom of pan. Using 1/3 of each, layer ricotta cheese-cereal mixture, spinach, tomato sauce and Mozzarella cheese. Repeat, layering ingredients two more times, ending with Mozzarella cheese. Sprinkle with a mixture of the remaining 1/2 cup All-Bran cereal and Parmesan cheese. Cover loosely with foil. Bake at 375 degrees for 35 minutes or until thoroughly heated. Remove foil and bake an additional 10 minutes or until filling is bubbly and cheese is melted. Remove from oven. Let stand 15 minutes before serving.

Shoppig List

• Whole peeled tomatoes
• Tomato sauce
• Tomato paste
• Onion
• Mushrooms
• Garlic
• Parsley
• Basil
• Oregano
• Part-skim ricotta cheese
• All-Bran cereal
• Non-fat dry milk powder
• Frozen, chopped spinach
• Lasagna noodles
• Part-skim Mozzarella cheese
• Grated Parmesan cheese  

From: www.kelloggs.com

FRUITED TABBOULEH

Per Serving: 287 calories, 5g protein, 19g fat, 29g CHO, 7g fiber, 55mg sodium.

Preparation Time: 10 minutes. Cook time: 15 minutes. Chill time: 4 hours . Serves: 6 side-dish servings.

Ingredients

• 2 cups water
• 1 cup bulgur wheat
• 1/2 cup fresh blueberries
• 2 small nectarines, pitted and diced
• 2 large apricots, pitted and diced
• 2/3 cup chopped pecans or walnuts (3 ounces)
• 1/3 cup minced fresh mint
• For dressing:
• 1/4 cup salad oil
• 3 tablespoons lemon juice
• 1 1/2 tablespoons grated gingerroot or 3/4 teaspoon ground ginger
• 1/8 teaspoon salt
• Romaine lettuce leaves

Instructions

In medium saucepan combine water and bulgur. Bring to a boil. Reduce heat. Cover and simmer for 12-15 minutes or until the bulgur is tender and all the liquid is absorbed. Let cool. In a large mixing bowl, toss together blueberries, nectarines, apricots, cooked bulgur, nuts and mint.

Dressing : In a screw top jar combine oil, lemon juice, gingerroot or ginger, and salt. Cover and shake well to mix; pour over bulgur mixture. Toss well; cover and chill at least four hours before serving. Line serving platter with romaine leaves. Spoon salad onto platter.

Shopping List

• Bulgur wheat
• Blueberries
• Nectarines
• Apricots
• Pecans or walnuts
• Fresh mint
• Salad oil
• Lemon juice
• Gingerroot or ground ginger
• Romaine lettuce

From: www.cooking.com

BREAKFAST OATIES

Per Serving: 180 calories, 5g protein, 9g fat, 22g CHO, 2g fiber, 150mg sodium.

Preparation Time: 10 minutes. Bake time: 12 - 36 minutes. Serves: 2 dozen sandwiches.

Ingredients

• 3/4 firmly packed brown sugar
• 1/2 cup 60-percent vegetable spread with no trans fat
• 1 egg
• 1 teaspoon vanilla
• 1 1/4 cup mashed ripe bananas (about 3 medium)
• 1 cup all-purpose flour
• 2/3 cup whole-wheat flour
• 2 to 2 1/2 teaspoons pumpkin pie spice
• /2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 cups oats (quick or old fashioned uncooked*)
• 1/2 cup broken dried banana chips (optional)
• 1 cup peanut, cashew or almond butter
• *If using old-fashioned oats, add 3 tablespoons whole-wheat flour.

Instructions

Heat oven to 350 degrees. In a large bowl, beat brown sugar and vegetable spread with electric mixer until creamy. Add egg and vanilla; beat well. Add bananas; beat well. Add combined flours, pumpkin pie spice, baking soda and salt; mix until well blended. Add oats and, if desired banana chips; mix until blended. Drop dough by heaping measuring tablespoonsful 2 inches apart onto ungreased cookie sheet. With narrow metal spatula, spread into 2 ½-inch circles. Bake 10 to 12 minutes or until edges are lightly browned. Remove to wire rack. Cool completely. Store tightly covered. To assemble, spread 2 teaspoons peanut butter on flat side of one cookie. Press second cookie over peanut butter.

Shopping List

• Brown sugar
• 60-percent vegetable spread with no trans fat
• Egg
• Vanilla
• Bananas
• All-purpose flour
• Whole-wheat flour
• Pumpkin pie spice
• Baking soda
• Oats (quick or old fashioned)
• Dried banana chips (optional)
• Peanut, cashew or almond butter

From: www.quakeroatmeal.com

Barbara Day, M.S., R.D., C.N., is a nutritionist with a masters degree in clinical nutrition who is also registered dietitian and has over 30 years of experience in promoting healthy active lifestyles to consumers. She is also publisher and nutrition editor of KHF and a runner, cyclist and hiker.