Whole Grain Does Not Always Mean Whole Wheat

When most people see the word whole grain, they always assume this means whole wheat products. This couldn’t be further from the truth. In fact, I never recommend whole wheat. Why?

1. It has the highest gluten content of any grain.
2. Wheat is one of the most common food allergens.
3. Whole wheat often retains mold or is sprayed with fungicide to kill the mold (it is stored for a long time due to our national surplus).
   
4. Too much whole wheat can block the absorption of key minerals.

So what grains do I recommend?

BARLEY

• chewy, mild taste
• protein-rich and contains a type of fiber called beta-glucan, which helps lower cholesterol
• barley is versatile; there are many wonderful ways to use barley besides the usual mushroom barley soup

BROWN RICE

• rice that is stripped of its inedible outer husk, but retains its vitamin-rich bran layer
• has a nutty flavor and a chewy texture
• it is versatile and gluten-free
• it is available parboiled or precooked now for 3 minute preparation

BUCKWHEAT

• has 90% the protein value of a serving of milk and 80% protein value of an egg and contains all eight amino acids
• the shell, when dried and split, reveals a small kernel called a groat
• when roasted, buckwheat groats are called kasha
• buckwheat is gluten-free
  

POLENTA

• made from ground yellow or white cornmeal
• traditionally a slow-cooked grain
• high starch content makes it smooth and creamy when cooked
• polenta is gluten-free
  

QUINOA

• has more protein per serving than any other grain
• considered “complete” because it contains all eight essential amino acids. It can easily be added to soups, salads, and baked goods
• quinoa is gluten-free
  

WILD RICE

• the wild aquatic grass called zinzania aquatica from which wild rice is derived has no relation to the rice plant
• it has a high nutritive value containing niacin, riboflavin, and thiamine
• the seeds of wild rice contain an antioxidant that some believe might help reduce their chances of getting cancer
• adds color and flavor to any recipe wild rice is gluten-free

DELICIOUS GRAIN RECIPES

CHICKEN AND BARLEY SALAD (main dish)
1 cup quick-cooking barley
2 cups broccoli florets
½ cup sweetened dried cranberries or cherries
4 oz. chicken, grilled and cut into strips
½ cup walnuts or pecans, chopped
1/8 tsp. sea salt, optional
½ cup raspberry vinaigrette dressing

Bring 3 cups water to boiling in a medium size saucepan. Stir in barley, reduce heat to medium-high and cook 6 minutes. Add broccoli and continue to cook for 3 minutes. Stir in cranberries, cook 1 minute, then drain. Transfer barley mixture to a serving bowl and stir in cooked chicken pieces, nuts, and salt. Pour vinaigrette over salad and gently stir to combine. Serve slightly warm or at room temperature. SERVES: 4

QUINOA STUFFED SQUASH (main dish)
3 small acorn squash, halved and seeded
¾ cup quinoa, rinsed
2 mild Italian sausages, casings removed
½ tsp. garlic powder
1 small sweet red pepper, seeded and diced
2 T. pure maple syrup

Heat oven to 400º. Place squash halves, cut-side down, on a 15x10x1-inch baking pan. Add 2 cups water, and transfer to oven. Bake at 400º for 35 minutes. Meanwhile, put quinoa in a bowl. Pour ¾ cup boiling water over quinoa; cover with plastic wrap. Let stand 30 minutes. Once quinoa is softened, heat a nonstick skillet over medium-high heat. Add sausage and chop into little pieces; cook 2 minutes. Stir in garlic powder and red pepper. Cook 3 minutes. Remove from heat. Stir in quinoa. Remove squash from oven; pour off water. Flip over squash; brush with maple syrup. Spoon filling in squash; return to oven. Bake 15 minutes longer. SERVES: 6

RUSSIAN KASHA (side dish)
1 box kasha (buckwheat) such as Wolff’s
½ chicken broth; ½ water (follow package instructions)
12 oz. package mini pasta shells (rice or durum wheat)
2 T. olive or grapeseed oil
1 cup baby carrots, diced
½ cup onion, diced
1 cup celery, diced
¼ cup fresh parsley leaves
sea salt to taste

Cook buckwheat in water and broth according to package directions. Add salt to taste. Cook pasta in salted water until al dente. Drain. Sauté carrots, onion, and celery in oil. Mix with cooked buckwheat and pasta. Stir in parsley. May be served immediately or refrigerated and reheated. SERVES: 8