April 1 is National Whole Grain Sampling Day. It’s the perfect time to try a new whole grain - ancient or new. Actually health experts advise everyone – men and women, young and old – to make grains a part of their daily diet, and that it’s important to make at least half the grains “whole grains.”
But what IS a whole grain? And why does it matter?
Whole grains include grains like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye – when these foods are eaten in their “whole” form. You probably already eat whole grains – popcorn in the theater, Cheerios for your toddler, or a bowl of hot oatmeal.
Consumers are increasingly aware that fruits and vegetables contain disease-fighting phytochemicals and antioxidants, but they may not realize whole grains are often an even better source of these key nutrients. Moreover, whole grains have some valuable antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin E, magnesium, iron and fiber.
Some of the newest grains to try are Hy-Vee’s Select grain blends such as Ruby Wild Blend, Lentil Blend, Kansas Medley, Black Pearl Medley, Golden Jewel Blend, Jasmine Blend, and Sunrise Blend with Quinoa Flakes.
The blends are 100 percent whole grain and gluten-free, said Tony Klaers, segment manager for InHarvest Co., which produces Hy-Vee’s Select grain blends. The blends can be used in soups and salads or eaten as a side dish. The Kansas Medley is a multi-grain blend of white rice, wheat berries and wild rice. One way to prepare it is in a pilaf with cranberries, butternut or acorn squash and pecans.
The Ruby Wild Blend is a blend of wild grain brown rice, sprouted brown rice, sprouted red rice, Colusa red rice and wild rice. Sprouted grains are used because they are more easily absorbed by the body.
“Sprouted grains are the next big thing,” said Klaers “It’s all the buzz.”
Until about a hundred years ago, humans harvested their grains, tied them into sheaves, and left them in the field until they were ready to thresh the grain. Inevitably, with exposure to the weather, at least some of the grain would begin to sprout. Today, companies are marketing sprouted grains, developed under carefully controlled conditions, with just the right amount of moisture and warmth, until the important enzymatic processes are at their peak, and then they use the sprouted grains in products.
Sprouted grains offer all the goodness of whole grains, while being more readily digested. In addition, sprouting grains increases many of the grains' key nutrients, including B vitamins, vitamin C, folate, fiber, and essential amino acids, such as lysine, often lacking in grains. Sprouted grains may also be less allergenic to those with grain protein sensitivities.
Here are some recipes to add whole grains into your diet:
Ruby Wild Mandarin Bowl
Serves 4 (1-1/2 cups each).
All you need:
- 2 1/2 cups lightly salted water or chicken or vegetable stock
- 8 oz Hy-Vee Select Ruby Wild Blend
- 6 oz diced cooked chicken
- 1 1/2 cups chilled steamed broccoli florets
- 1 1/2 cups drained mandarin orange segments
- 1/4 cup Asian salad dressing, such as sesame ginger
- Cashews, optional
All you do:
- Bring the water or stock to a boil. Add Ruby Wild Blend. Simmer, covered, for 35 minutes. Remove from heat and chill.
- Add the chicken, broccoli, orange segments and dressing. Mix well.
- Garnish with cashews, if desired, before serving.
Chef’s note: Add crushed red pepper for a little zip. Garnish with sesame seeds if desired.
Nutrition Facts per serving: 510 calories, 11g fat, 1.5g saturated fat, 39mg cholesterol, 195mg sodium, 85g carbohydrate, 6g fiber, 13g sugar, 23g protein.
Daily Values: 30% vitamin A, 100% vitamin C, 7% calcium, 21% iron.
Source: www.InHarvest.com
BBQ Chicken Salad Bowl
Serves 4.
All you need:
- 1 (8 oz) pkg Hy-Vee Select Ruby Wild Blend
- 2 cups shredded rotisserie chicken
- 1/2 cup Hy-Vee barbecue sauce
- 1/2 cup Hy-Vee plain Greek yogurt
- 1/2 cup Hy-Vee mayonnaise
- 1 cup roughly chopped red bell pepper
- 1 cup Hy-Vee frozen corn kernels, thawed
- 6 cups chopped romaine lettuce
All you do:
- Cook rice according to package directions. Drain excess liquid and cool completely.
- Place the chicken and cooled rice in a large bowl. In a smaller bowl, whisk together the barbeque sauce, yogurt and mayonnaise. Pour over the chicken and rice, blending well. In a separate bowl, combine the bell pepper and corn and mix well.
- To build the salad bowls, place lettuce in the bottom of each bowl. Top with chicken mixture and bell pepper mixture.
Nutrition Facts per serving: 660 calories, 30g fat, 4.5g saturated fat, 0g trans fat, 50mg cholesterol, 720mg sodium, 73g carbohydrates, 6g fiber, 18g sugar, 25g protein.
Daily Values: 150% vitamin A, 90% vitamin C, 10% calcium, 10% iron.
Source: www.InHarvest.com
Studies document a wide range of health benefits for different sprouted grains. Here are just a few:
- Sprouted brown rice fights diabetes. Journal of Nutritional Science and Vitaminology, April 2008; 54(2):163-8.
- Sprouted buckwheat protects against fatty liver disease. Phytotherapy Research, July 2009; 23(7):993-8.
- Cardiovascular risk reduced by sprouted brown rice. Annals of Nutrition and Metabolism, 20 Dec 2007; 51(6):519-26.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
