Organic Whole Grains

"Whole grains" has become a sort of buzz word in the recent healthy eating craze.  Ads on television talk about the importance of eating only whole grains, and several times per day.  There are several products that claim to be "whole grains" by their labels and packaging in the grocery store, but what does whole grain actually mean?

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Whole grain means that the wheat kernel contains all of its original "parts" - the endosperm, the bran and the germ.  Processed grains contain just the endosperm.  When a grain has all of its original components it does not lose any of its nutrients or other health benefits.  Whole grains can be found in many different types of foods and grains.  Whole wheat, wild rice, barley, oats and quinoa are just a few common examples of whole grains.

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The health benefits of whole grains are endless.  One of the main benefits of whole grains that is most relatable to the average consumer is that it is more satisfying than refined grains and for a longer time.  This means that it will take longer to feel hungry again, and can therefore lead to weight loss and a healthier lifestyle!  There are also several minerals and vitamins in whole grains that cannot be naturally found in many other foods that are important for a healthy diet.

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Whole grain foods have also been found to taste better.  It is a common myth that heathy grain foods can taste like "cardboard" or just be boring to eat, but several blind studies have been done that prove that most people prefer the taste of breads made with whole grains rather than processed wheat.  Many foods made with whole grains have intimidating names, like this barley risotto from Eating Well magazine, but are in fact delicious while still being extremely nutritious!

Barley Risotto with Fennel

http://www.eatingwell.com/recipes/barley_risotto_with_fennel.html

From EatingWell:  January/February 2008

Ingredients

• 2 teaspoons fennel seeds
• 1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds
• 1 cup pearl barley, or short-grain brown rice
• 1 small carrot, finely chopped
• 1 large shallot, finely chopped
• 2 cloves garlic, minced
• 4 cups reduced-sodium chicken broth, or “no-chicken” broth
• 1-1 1/2 cups water, divided
• 1/3 cup dry white wine
• 2 cups frozen French-cut green beans
• 1/2 cup grated Parmesan cheese
• 1/3 cup pitted oil-cured black olives, coarsely chopped
• 1 tablespoon freshly grated lemon zest
• Freshly ground pepper, to taste

Preparation

1. Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan. Combine the fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker. Add broth, 1 cup water and wine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2 1/2 to 3 1/2 hours on high or low.
2. Shortly before serving, cook green beans according to package instructions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup water and stir it into the risotto. Serve sprinkled with the chopped fennel fronds.

Nutrition

Per serving : 242 Calories; 6 g Fat; 2 g Sat; 1 g Mono; 9 mg Cholesterol; 36 g Carbohydrates; 10 g Protein; 8 g Fiber; 474 mg Sodium; 330 mg Potassium

2 Carbohydrate Serving