Clearing Up The Grainy With Whole Grains!

 Whole Grains vs. Refined Grains vs. Enriched Grains

A whole grain, as opposed to a refined grain, is a grain that contains all three of its original parts: the bran, the endosperm, and the germ. In refined grains, the bran and/or germ are typically removed, so only the endosperm remains. Refined grains are considered inferior nutritionally because a lot of the healthful components like fiber, good fats, iron, some protein, and various B-vitamins are taken out.

What brought about this process, you may ask, if so many healthful nutrients are lost? Well, during the industrial revolution, we began to refine grains to increase shelf life and make its texture lighter. B-vitamin deficiencies, as you might guess, soon became a problem as these vitamins were eaten less since two major sources of these nutrients within the grain, the bran and the germ, were removed. So, the government decided to “enrich” these refined grains by adding some of these vitamins back in. Great! Problem solved, right? Wrong… unfortunately, the vitamins added back in are a mere fraction of what the original whole grain is composed of. 

Basically, the moral of the story is to simply eat more whole grains and less refined/enriched grains J.  Shoot for at least half of the grains you eat in a day to be whole.

Shopping for Whole Grains

It’s true—shopping for whole grains can be confusing with all the creative lingo on packages. Words like “multi-grain”, “stone ground”, “cracked wheat”, “100% wheat”, and “bran” all sound like high-fiber, whole grain, nutrient-rich super foods. Don’t be deceived! These phrases/words do not necessarily mean that you are buying a food containing whole grains. Also, be wary about purchasing a grain based off of its color—breads and other foods can easily be darkened to appear healthier. Take a look at the nutrient label and look for things listed in the “Yes” category below.

For a comprehensive list of grains, visit: https://wholegrainscouncil.org/whole-grains-101/whole-grains-z

Additional Sources:

https://www.choosemyplate.gov/grains

https://www.choosemyplate.gov/grains-tips

https://maryrodavichwvudietetics.wordpress.com/2012/09/08/whole-wheat-whole-what/

Enjoy a quick video message here: https://www.youtube.com/watch?v=S90CHH7FyXc

Make it a Meal!

Complete your escape to the Mediterranean as you enjoy your warm bowl of Mediterranean Stew alongside heavenly hummus over sliced whole grain pita bread. Add 1-2 cloves of garlic for power-packed flavor, and dress up this hummus recipe by garnishing with paprika, and/or chopped fresh parsley.

Prep time 10 min, Yield: 4 servings

Ingredients:

• 1 can garbanzo beans/chickpeas (rinse and drained)
• 1/4 cup olive oil (to replace the tahini)
• 1 tablespoon lemon juice
• 1 teaspoon cumin
• Salt (to taste)
• Pepper (to taste)

Directions:

1. Blend all ingredients in a food processor. Serve and Enjoy!

Source: https://www.thespruceeats.com/hummus-recipe-without-tahini-2355475


Mediterranean Kale, Cannellini, and Barley Stew
Serves 6
Total Time: 45 minutes

Ingredients:

• 1 T olive oil
• 151 g diced carrots
• 148 g diced onions
• 147 g celery
• 16g garlic
• 5 cups broth
• 411 g diced tomatoes
• 200 g barley
• 3/8 tsp oregano
• 1 bay leaf
• 125 g chopped kale
• 411 g Cannellini beans
• 1 T lemon juice

Procedure:

1. Heat oil. Add carrots, onions, and celery and saute' for 3 minutes, or until vegetables are soft and onions are translucent.
2. Add garlic and saute' for 30 seconds, or until fragrant.
3. Stir in vegetable broth, tomatoes, barley, oregano, and bay leaves, then bring to a boil.
4. Reduce heat, cover, and cook for 20 minutes.
5. Stir in kale, cook for 10 minutes.
6. Stir in Cannellini beans, continue cooking until barley and kale are tender. Remove bay leaves.
7. Stir in lemon juice and add additional vegetable broth or water to thin soup as desired.

Nutrition Information (per serving): 166 calories, 24 g carbohydrates, 5 g fat, 6 g protein, 5 g fiber