LYNDA MURRAY
Look to ancient grains for better eating
Will you welcome in 2009 with a clink of a champagne toast or a traditional kiss? Or will you be running around the house, clanging noisemakers with your kids?
No matter how you saw the old year fade into the new, you might have aspirations to remake your body into a better, shapelier model. And you are not alone. The top New Year's resolutions continue to be to quit smoking, lose weight and get fit.
Many Americans cite "eating better" as one of their resolutions. If you count yourself in the 50 percent who vow to "better manage what I place on my plate," consider adding more ancient grains to your menu. Ancient grains have sustained traditional societies for millennia, and they still do in parts of Africa, Asia and Latin America.
Ancient grains tend to be those that have survived intact for centuries, not altered by modern scientific practices. Some of these include amaranth, millet, quinoa, spelt, kamut, sorghum, teff, faro and einkorn.
So what's the difference between these and regular grains, such as wheat or oats? Ancient grains have unique flavors and visual interest. Think seed size, shape and color.
Many misconceptions exist regarding what is a whole grain and what isn't.
"Consumers think in order to be a whole grain that the grain must be intact," says Elizabeth Arndt, director of research and development for ConAgra Foods. "The grain can be crushed; it just must have all parts in the same quantities to be whole grain."
Arndt manages ConAgra Foods' health and wellness research on whole grains, and she is a co-inventor on patents involving whole-grain foods with enhanced benefits on blood sugar. She is pleased to see consumer interest in ancient grains increasing. These foods can be found in the natural food sections of supermarkets. Most of the ancient grains are positioned as whole grains on food labels.
Citing consumer reports on Americans' food-consumption patterns, Arndt points out that 40 percent of people say whole grains are the most important thing they look for at the grocery store. And almost 50 percent say they purchase whole-grain pasta or whole-wheat breads.
Many Americans think they are eating whole grains when they are in fact eating cheaper fiber imposters. And popular breakfast eateries print whole-wheat toast on their menus, but a check in the kitchen might reveal otherwise. This is unfortunate, as no one is patrolling truth in menus.
Yet consumer confusion with labels is rampant, and many people assume they are consuming a healthier product when it could be just brown bread. Historically, some manufacturers added food coloring to give a false impression that the bread was healthier than it actually was.
"Whole grains are not just about fiber," Arndt says. "They are packed with vitamins, minerals and photochemicals." Whole grains have been linked with reducing the risk of a host of health disorders, including asthma, cancer, diabetes, heart disease, migraines, premature aging and being overweight.
"Aim for three or more 1-ounce equivalents of whole grains a day," Arndt says. Most bread and cereals are portioned to be about 1 ounce. "And more is better."
One of the leaders right now in the ancient grain department is quinoa (pronounced keen-wa).
"Quinoa has a kind of sexy ring to it," says Arndt, "much better than sorghum. . . . Quinoa is higher in protein content, at 13 percent, than most other grains," she says, making it ideal for vegetarians or others concerned about protein intake. People eating a lot of super foods rich in antioxidants have kept their bodies and mind youthful.
Quinoa is a rich source of the mineral magnesium. If migraines tend to make their way into your maze of life, include more quinoa into your diet. One-fourth of a cup provides 20 percent of the recommended dietary allowances for magnesium. This nutrient has been linked with a reduction of migraines, as well as heart disease.
Cooked quinoa is fluffy and creamy, yet slightly crunchy.
"The small, slightly flattened round seeds lend a delicate, somewhat nutty flavor to the plate," Arndt says. The most popular type of quinoa is a transparent yellow color, but other varieties such as orange, pink, red, purple or black also exist. Add it to soups, beans or salads, or enjoy it plain as you would rice or noodles.
If eating healthier is on your New Year's resolution list, then try this recipe using quinoa. This cereal is magnesium- and protein-rich, meeting more than 35 percent of your daily needs for these nutrients. Plus, the high fiber and protein content should help you to feel fuller longer, assisting you in that weight-loss resolution. Now that is worthy of a celebratory toast.
QUINOA CEREAL
1 cup quinoa
2 cups water
Salt to taste (optional)
1 cup rolled oats
Place quinoa, water and salt in a saucepan. Cover, and bring to a boil.
Reduce heat, and simmer for 15 minutes.
Combine 1/4 of the quinoa recipe with rolled oats.
Top with fruits and nuts, and serve with milk and honey.
Serves 4.
Lynda Murray, MA, RD, LD, CSSD, lives in Burlington, Iowa. She can be reached at dietitianmagician@q.com. Items in this column are intended to be informational in nature only. It is not intended to diagnose or treat.
No matter how you saw the old year fade into the new, you might have aspirations to remake your body into a better, shapelier model. And you are not alone. The top New Year's resolutions continue to be to quit smoking, lose weight and get fit.
Many Americans cite "eating better" as one of their resolutions. If you count yourself in the 50 percent who vow to "better manage what I place on my plate," consider adding more ancient grains to your menu. Ancient grains have sustained traditional societies for millennia, and they still do in parts of Africa, Asia and Latin America.
Ancient grains tend to be those that have survived intact for centuries, not altered by modern scientific practices. Some of these include amaranth, millet, quinoa, spelt, kamut, sorghum, teff, faro and einkorn.
So what's the difference between these and regular grains, such as wheat or oats? Ancient grains have unique flavors and visual interest. Think seed size, shape and color.
Many misconceptions exist regarding what is a whole grain and what isn't.
"Consumers think in order to be a whole grain that the grain must be intact," says Elizabeth Arndt, director of research and development for ConAgra Foods. "The grain can be crushed; it just must have all parts in the same quantities to be whole grain."
Arndt manages ConAgra Foods' health and wellness research on whole grains, and she is a co-inventor on patents involving whole-grain foods with enhanced benefits on blood sugar. She is pleased to see consumer interest in ancient grains increasing. These foods can be found in the natural food sections of supermarkets. Most of the ancient grains are positioned as whole grains on food labels.
Citing consumer reports on Americans' food-consumption patterns, Arndt points out that 40 percent of people say whole grains are the most important thing they look for at the grocery store. And almost 50 percent say they purchase whole-grain pasta or whole-wheat breads.
Many Americans think they are eating whole grains when they are in fact eating cheaper fiber imposters. And popular breakfast eateries print whole-wheat toast on their menus, but a check in the kitchen might reveal otherwise. This is unfortunate, as no one is patrolling truth in menus.
Yet consumer confusion with labels is rampant, and many people assume they are consuming a healthier product when it could be just brown bread. Historically, some manufacturers added food coloring to give a false impression that the bread was healthier than it actually was.
"Whole grains are not just about fiber," Arndt says. "They are packed with vitamins, minerals and photochemicals." Whole grains have been linked with reducing the risk of a host of health disorders, including asthma, cancer, diabetes, heart disease, migraines, premature aging and being overweight.
"Aim for three or more 1-ounce equivalents of whole grains a day," Arndt says. Most bread and cereals are portioned to be about 1 ounce. "And more is better."
One of the leaders right now in the ancient grain department is quinoa (pronounced keen-wa).
"Quinoa has a kind of sexy ring to it," says Arndt, "much better than sorghum. . . . Quinoa is higher in protein content, at 13 percent, than most other grains," she says, making it ideal for vegetarians or others concerned about protein intake. People eating a lot of super foods rich in antioxidants have kept their bodies and mind youthful.
Quinoa is a rich source of the mineral magnesium. If migraines tend to make their way into your maze of life, include more quinoa into your diet. One-fourth of a cup provides 20 percent of the recommended dietary allowances for magnesium. This nutrient has been linked with a reduction of migraines, as well as heart disease.
Cooked quinoa is fluffy and creamy, yet slightly crunchy.
"The small, slightly flattened round seeds lend a delicate, somewhat nutty flavor to the plate," Arndt says. The most popular type of quinoa is a transparent yellow color, but other varieties such as orange, pink, red, purple or black also exist. Add it to soups, beans or salads, or enjoy it plain as you would rice or noodles.
If eating healthier is on your New Year's resolution list, then try this recipe using quinoa. This cereal is magnesium- and protein-rich, meeting more than 35 percent of your daily needs for these nutrients. Plus, the high fiber and protein content should help you to feel fuller longer, assisting you in that weight-loss resolution. Now that is worthy of a celebratory toast.
QUINOA CEREAL
1 cup quinoa
2 cups water
Salt to taste (optional)
1 cup rolled oats
Place quinoa, water and salt in a saucepan. Cover, and bring to a boil.
Reduce heat, and simmer for 15 minutes.
Combine 1/4 of the quinoa recipe with rolled oats.
Top with fruits and nuts, and serve with milk and honey.
Serves 4.
Lynda Murray, MA, RD, LD, CSSD, lives in Burlington, Iowa. She can be reached at dietitianmagician@q.com. Items in this column are intended to be informational in nature only. It is not intended to diagnose or treat.
0 comments:
Post a Comment