Refined robbers: choose whole grains.Statistics tell us that the average American eats American Eats is a television program on The History Channel that examines the history of American cooking and foods. Each episode details the particular foods' origins, key innovators, history, and evolution into modern cuisine. only one half of a serving of whole grains daily, although the current recommendation is to eat at least three servings per day. Some people consume, predominantly whole grains, so this means that many people are only rarely or not ever eating whole grains. Unfortunately, when many people think of whole grains they think only of whole wheat. That one is great, but there are many more choices available. Several may even have more nutrients than whole wheat. Examples of other grains include oats oats, cereal plants of the genus Avena of the family Gramineae (grass family). Most species are annuals of moist temperate regions. The early history of oats is obscure, but domestication is considered to be recent compared to that of the other , barley barley, annual cereal plant (Hordeum vulgare and sometimes other species) of the family Gramineae (grass family), cultivated by humans probably as early as any cereal. , millet millet, common name for several species of grasses cultivated mainly for cereals in the Eastern Hemisphere and for forage and hay in North America. The principal varieties are the foxtail, pearl, and barnyard millets and the proso millet, called also broomcorn millet , rye rye, in botany rye, cereal grain of the family Gramineae (grass family). The grain, Secale cereale, is important chiefly in Central and N Europe. , brown rice, corn (maize maize: see corn. ), buckwheat buckwheat, common name for certain members of the Polygonaceae, a family of herbs and shrubs found chiefly in north temperate areas and having a characteristic pungent juice containing oxalic acid. Species native to the United States are most common in the West. , and amaranth amaranth (ăm`ərănth') [Gr.,=unfading], common name for the Amaranthaceae (also commonly known as the pigweed family), a family of herbs, trees, and vines of warm regions, especially in the Americas and Africa. . So what exactly is a "whole" grain, anyway? Whole grains can be defined as having all three parts of the kernel The nucleus of an operating system. It is the closest part to the machine level and may activate the hardware directly or interface to another software layer that drives the hardware. included. Refined grains The introduction to this article provides insufficient context for those unfamiliar with the subject matter. Please help [ improve the introduction] to meet Wikipedia's layout standards. You can discuss the issue on the talk page. , such as white flour, are made up of the endosperm, which is mainly starch starch, white, odorless, tasteless, carbohydrate powder. It plays a vital role in the biochemistry of both plants and animals and has important commercial uses. . The kernel also contains a germ and the bran. These two layers are loaded with nutrients, including vitamin E vitamin E or tocopherol Fat-soluble organic compound found principally in certain plant oils and leaves of green vegetables. Vitamin E acts as an antioxidant in body tissues and may prolong life by slowing oxidative destruction of membranes. , several B vitamins B vitamins This family of vitamins consists of thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid (B9), and cobalamin (B12). , and some important minerals, including zinc, magnesium magnesium (măgnē`zēəm, –zhəm), metallic chemical element; symbol Mg; at. no. 12; at. wt. 24.305; m.p. about 648.8°C;; b.p. about 1,090°C;; sp. gr. 1.738 at 20°C;; valence +2. , manganese manganese (măng`gənēs, măn`–) [Lat.,=magnet], metallic chemical element; symbol Mn; at. no. 25; at. wt. 54.938; m.p. about 1,244°C;; b.p. about 1,962°C;; sp. gr. 7.2 to 7. , chromium chromium (krō`mēəm) [Gr.,=color], metallic chemical element; symbol Cr; at. no. 24; at. wt. 51.996; m.p. about 1,857°C;; b.p. 2,672°C;; sp. gr. about 7.2 at 20°C;; valence +2, +3, +6. , selenium selenium (səlē`nēəm), nonmetallic chemical element; symbol Se; at. no. 34; at. wt. 78.96; m.p. 217°C;; b.p. about 685°C;; sp. gr. 4.81 at 20°C;; valence −2, +4, or +6. , and molybdenum molybdenum (məlĭb`dənəm) [Gr.,=leadlike], metallic chemical element; symbol Mo; at. no. 42; at. wt. 95.94; m.p. about 2,617°C;; b.p. about 4,612°C;; sp. gr. 10.22 at 20°C;; valence +2, +3, +4, +5, or +6. . During the refining process these nutrient-rich layers are lost. Fiber is also lost. "But aren't whole grains enriched?" one might ask. Yes, but imagine for example that you had a $20 bill in your hand that some guy snatched from you. He takes your money, but then feels guilty, so he walks back and hands you $5. You have now been "enriched." Wow! Don't you feel great? That's what happens with grains. Refined grains are robbers--robbing you of good nutrition. Instead of getting 20 nutrients from the whole grain, you are getting only five--specifically thiamine, riboflavin riboflavin: see coenzyme; vitamin. riboflavin or vitamin B2 Yellow, water-soluble organic compound, abundant in whey and egg white. It has a complex structure incorporating three rings. , niacin niacin: see coenzyme; vitamin. niacin or nicotinic acid or vitamin B3 Water-soluble vitamin of the vitamin B complex, essential to growth and health in animals, including humans. , folate folate /fo·late/ (fo´lat) 1. the anionic form of folic acid. 2. more generally, any of a group of substances containing a form of pteroic acid conjugated with l-glutamic acid and having a variety of substitutions. , and iron. Why settle for $5 when you could have $20? Besides all the vitamins and minerals that whole grains provide, research has shown that whole grains also provide protection against a number of diseases, including cancer, diabetes, and heart disease. This protection, in part, is because of the presence of phytochemicals, or plant chemicals that are often beneficial to our bodies. A large number of phytochemicals are present in whole grains that are lost with refining. In fact, there are 200 to 300 times more phytochemicals in whole-grain flours than in refined flours. The benefits of whole foods are numerous. There are many ways to increase whole-grain consumption. For instance, add barley to soups; try whole-wheat pasta or brown rice; millet or oatmeal for breakfast; whole-wheat bread, pancakes, muffins, and waffles; oatmeal patties or other oatmeal entrees; and choose whole-oat, rice, or wheat dry cereals. The options are endless. Whatever grains you decide to try, aim for variety. And of course, try to include at least three servings of whole grains in your diet daily--although even more is better. Last of all, be creative in your menu planning. Use a wide variety of whole grains. Know that you are feeding your body with good nutrition for a healthy, long life. As I Corinthians Noun 1. I Corinthians - a New Testament book containing the first epistle from Saint Paul to the church at Corinth First Epistle of Paul the Apostle to the Corinthians, First Epistle to the Corinthians 10:31 says, "Whether you eat or drink or whatever you do, do it all for the glory of God" (NIV NIV New International Version (of the Bible) NIV Non-Immigrant Visa NIV No Income Verification (loan) NIV Non Invasive Ventilation NIV No Innocent Victim (band) ) * Feed your body for God, and do it from the vast array of good food He has provided. Here are a few recipes to get you started
WALNUT-OLIVE BURGERS
1 cup black pitted olives
1/4 cup water
1 cup chopped walnuts
2 1/2 cups regular rolled oats
1 cup finely chopped onions
1 t. salt
1 T. soy sauce
1/2 t. sage
1/2 t. thyme
1/4 t. marjoram
1/2 t. garlic powder
1/2 t. onion powder
1 cup walnuts
1 3/4 cups water
Blend the first two ingredients on
high until smooth, stopping blender
two or three times to stir contents. Pour
into a bowl, and add all but the last two
ingredients. Mix together. Blend last
two ingredients on high for 1 to 2 minutes
until creamy. Add to bowl, and stir
everything together well Let sit for 15
minutes so that the oats will absorb the
liquid, using 1/3-cup portions, place on a
greased cookie sheet and form into
burgers. Bake at 350[degrees]F for 20 minutes
on each side. Yield: 13 1/3-cup burgers.
Nutritional information per burger: Calories:
160; protein: 5 grams; carbohydrate: 14
grams; fat: 10 grams; fiber: 2 grams;
sodium: 602 milligrams; cholesterol: 0
milligrams.
GRAPE grape, common name for the Vitaceae, a family of mostly climbing shrubs, widespread in tropical and subtropical regions and extending into the temperate zones. The woody vines, or lianas, climb by means of tendrils, which botanically are adaptations of terminal buds. NUTS LOAF
1 cup Grape Nuts cereal
1 cup oats
1 1/3 cups Silk soy milk
2 T. margarine
3/4 cup ground nuts
1 t. salt
3 eggs
1 chopped onion
1/2 t. sage
1 t. McKay's Chicken-Style Seasoning
Mix all of the ingredients together
and pour into a 9"x 13" baking dish.
Bake at 325[degrees]F for 60 minutes. Cut to
serve. Yield: 12 servings. Nutritional information
per serving. Calories: 189; protein:
6 grams; carbohydrate: 19 grams; fat:
10 grams; fiber: 3 grams; sodium: 306
milligrams; cholesterol: 61 milligrams.
RICE PATTIES
2 cups cooked brown rice
1 cup oats
5 eggs
1/4 t. sage
1 T. soy sauce (or salt)
garlic powder to taste
(approximately 1/4 teaspoon)
2 T. vegetable oil
1 10 3/4-ounce can Campbell's cream
of mushroom soup (optional)
half a can of water (optional)
Mix all of the ingredients except the
soup. Form into balls with an ice cream
scoop, and place in a hot skillet containing
the vegetable oil. Flatten with a
spatula. Fry until golden brown. Place
cooked patties into a glass casserole
dish, and cover with Campbell's mushroom
soup that has been mixed with
half a can of water, if desired. Bake or
microwave to heat before serving.
Yield: 10 patties (using 1/4-cup portions
each). Nutritional information per patty:
Calories: 146; protein: 6 grams; carbohydrate:
18 grams; fat: 6 grams; cholesterol:
107 milligrams; fiber: 2 grams;
sodium: 381 milligrams.
GLUTEN-FREE CRACKERS
2 cups buckwheat flour
1 cup amaranth flour
1/2 cup flaxseed meal
1/2 cup sesame seeds
1/4 cup sunflower seed meal
1/4 cup rice bran
1/4 cup shredded coconut
1 t. salt
3/4 cup vegetable oil
2 cups water
1/2 apple (liquefied in water)
(optional)
Combine dry ingredients in a mixing
bowl. Add oil; mix well. Add water/
apple blend. Mix well. Spread onto
cookie sheets with a rolling pin.
Sprinkle with salt if desired. Score into
squares with a pizza cutter. Bake at
300[degrees]F for 25-30 minutes or until
slightly brown and crisp. Note: Dark color
lightens slightly as baking is accomplished and
moisture is driven out. Yield: About 8 dozen
crackers. Nutritional information per serving
(about 2 crackers): Calories: 86; protein: 2
grams; carbohydrate: 7 grams; fat: 5
grams; fiber: 2 grams; sodium: 50 milligrams;
cholesterol: 0 milligrams.
Jon Mundall ALL-BRAN MUFFINS
1 1/4 cups flour
2 T. sugar
1 T. baking powder
1/4 t. salt
2 cups Ali-Bran cereal
1 1/4 cups Silk soy milk
1 egg
2 T. oil
Stir together flour, sugar, baking
powder, and salt. Set aside. In a large
mixing bowl, combine All-Bran[R] cereal
and soy milk. Let stand about 5 minutes
or until cereal is softened. Add egg and
oil and beat well. Add flour mixture,
stirring only until combined. Pour into
12 2 1/2-inch greased muffin cups. Bake
for about 20 minutes at 400[degrees]F or until
lightly browned. Serve warm. Yield: 12
muffins. Nutritional information per muffin:
Calories: 120; protein: 3 grams; carbohydrate:
20 grams; fat: 3 grams; fiber: 3
grams; sodium: 174 milligrams; cholesterol:
20 milligrams.
OAT CRACKERS 3 cups quick oats 2 cups flour 1 cup wheat germ 1 t. salt 1 cup oil 1 cup water Combine the dry ingredients in a mixing bowl. Add oil; mix well. Add water; mix well. Spread onto cookie sheets with a rolling pin to 1/8 inch thickness. Sprinkle with salt if desired. Score into squares with a pizza cutter. Bake at 350[degrees]F for 10 minutes, then at 270[degrees]F for 10 minutes more or until slightly brown and crisp. Yield: About 8 dozen crackers. Nutritional information per serving (about 2 crackers): Calories: 101; protein: 2 grams; carbohydrate: 11 grams; fat: 5 grams; fiber: 1 gram; sodium: 47 milligrams; cholesterol: 0 milligrams. Jon Mundall COOKED MILLET 4 cups water 1 cup millet 1 t. salt Place ingredients in a Crock-Pot and cook on low heat overnight, or about 6 to 8 hours. (It will be ready to eat as cereal for breakfast in the morning!) Yield: 4 cups. Nutritional information per 1/2-cup serving: Calories: 95; protein: 2 grams; carbohydrate: 18 grams; fat: 1 gram; fiber: 2 grams; sodium: 299 milligrams; cholesterol: 0 milligrams. WHOLE-WHEAT PITA DELIGHT
1/2 whole-wheat pita
1/8 cup hummus
1/4 cup sliced cucumber
1/4 cup alfalfa sprouts
1/4 cup diced tomatoes
1/4 cup romaine lettuce
2 sliced olives
1 T. sunflower seeds
1 T. fat-free Ranch dressing
(optional)
Place all ingredients carefully inside a
pita for a delicious wholesome sandwich.
Vary the vegetables, nuts or
seeds, and/or dressing as desired.
Nutritional information per serving: Calories:
240; protein: 9 grams; carbohydrate: 33
grams; fat: 10 grams; fiber: 7 grams;
sodium: 549 milligrams; cholesterol: 0
milligrams.
MAPLE NUT GRANOLA This granola recipe is lower in fat and sugar than most granola recipes, and yet still tastes delicious.
12 cups oats (substitute 4 cups
multigrain flaked cereal for
4 cups oats if desired)
2 cups brown sugar
1 1/2 cups unsweetened shredded coconut
1 1/2 cups raw sunflower seeds or walnuts,
or a mix of your favorite raw nuts
2 cups whole-wheat flour
1 t. salt
3/4 cup canola oil
1 T. vanilla
1 1/2 t. maple extract
1 1/2 cups water
Mix dry ingredients (first six) in a very
large bowl. Measure liquid ingredients
(last four) into a small bowl. Mix with a
wire whisk or fork and pour over the dry
ingredients. Mix very thoroughly, making
sure all the ingredients are moistened.
Spread evenly on four large cookie sheets.
Bake at 200[degrees]F for 2 to 3 hours. Switch
trays and stir after the first hour. Cool and
store in an airtight container or large sealable
plastic bags. Yield: 16 cups.
Nutritional information per 1/2 cup: Calories:
148; protein: 3 grams; carbohydrate: 21
grams; fat: 6 grams; fiber: 2 grams;
sodium: 45 milligrams; cholesterol: 0 milligrams.
WAFFLES
2 cups water
1/4 t. salt
1 T. oil
1/2 fresh apple, cored and sliced (or 2 T. canned or fresh fruit)
1/2 cup cooked brown rice
2 cups oats
Place the first four ingredients in a blender, and blend until the
apple is finely chopped. Blend on medium-low, and add rice and oats.
Blend until thickened. Spray waffle iron with a nonstick cooking
spray. Pour into a prepared waffle iron and bake. Yield: 8 four-inch
square waffles, or 3 eight-inch round waffles. Nutritional information
per 4-inch waffle: Calories: 185, protein: 6 grams, carbohydrate: 29
grams; fat: 4 grams; fiber: 4 grams; sodium: 76 milligrams;
cholesterol: 0 milligrams.
BUCKWHEAT PANCAKES
1 cup water
1/8 t. salt
1 t. oil
1/4 apple
1/2 cup buckwheat flour
3/4 cup oats
1 egg
nonstick cooking spray
Blend the first four ingredients until the apple is well blended. On
low speed, add the last three ingredients, increasing the blender speed
as necessary until the ingredients are blended smooth. Fry in a
nonstick skillet with nonstick cooking spray until the pancakes are
cooked to a desired golden brown and dry. Yield: Approximately 8 to
10 4-inch pancakes. Nutritional information per 4-inch pancake:
Calories: protein: 3 grams; carbohydrate: 13 grams; fat: 2 grams;
fiber: 2 grams; sodium: 42 milligrams; cholesterol: 27 milligrams.
RICE STACK
2/3 cup cooked brown rice
1 cup pinto beans
1 cup romaine lettuce
1 diced tomato
1/8 cup diced onion
2 T. Sour Supreme
5 olives
1/4 cup avocado
4 T. salsa
cheese or cheese substitute
(optional)
Layer the ingredients in the order
listed, or to suit personal preference.
Add cheese or a cheese substitute, if desired.
(This will fill a plate and make a
complete meal.) Yield: 1 stack.
Nutritional information per serving: Calories:
579; protein: 20 grams; carbohydrate:
84 grams; fat: 20 grams; fiber: 20 grams;
sodium: 1,229 milligrams; cholesterol: 0
milligrams.
* Texts credited to NIV are from the Holy Bible Holy Bible name for book containing the Christian Scriptures. [Christianity: NCE, 291] See : Writings, Sacred , New International Version. Copyright [c] 1973, 1978, 1984, International Bible Society The International Bible Society (IBS) is a Christian organization, which translates and distributes the Bible. They state that their goal is to "reach as many people as possible with accurate, readable, understandable translations of the Bible". . Used by permission of Zondervan Bible Publishers. Kathryn Holm holm n. Chiefly British An island in a river. [Middle English, from Old Norse h accepted the opportunity to practice dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. in Guam following her graduation from the School of Allied Health Professions, Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. , where she was a student of Dr. Georgia E. Hodgkin's. |
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