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Home › Articles › Nutrition and Your Health › The Whole Story

The Whole Story

The Appeal of Whole Grains

By Kelly Burgess

Pages:  1  2  3  4  

"There are some dishes where you might be able to get away with that substitution, but to try to serve your family their favorite spaghetti and meatballs with whole-wheat pasta would probably not go over well," says Connor. "The change is too drastic."

Connor's suggestion is to substitute whole grains where possible. However, she also suggests introducing whole grains in new recipes for the family to try. Usually when people think of grains they think of bread, rice, pasta, oats and corn. Trying some new recipes opens up a huge number of possibilities to explore different grains such as:

  • Quinoa
  • Tabouli
  • Bulgur
  • Barley
  • Couscous

Most of these grains are available in the supermarket and have directions for use right on the box. They're also generally quick and easy to prepare. They won't all be successes, but chances are they won't all be failures either.

However you approach increasing whole grains in your diet is a good start. Most of us, like Spring, are doing so after our children (and spouses!) are already used to the refined stuff. Changing your diet while you're pregnant and sticking to it after the baby is born is a great way to start your child off on a lifetime of good nutrition.

Here are two recipes from The New American Diet (Simon and Schuster, 1989) by Sonja L. Conner and Dr. William E. Connor:

Bulgur Pilaf

1 teaspoon margarine
1 cup uncooked bulgur
1 teaspoon minced onion
1 cup chicken broth
1 cup water
1/4 teaspoon oregano leaves
Few grains pepper

Melt margarine in skillet. Add bulgur and onion. Stir and cook until golden. Add broth, water and seasonings. Cover and bring to boil. Reduce heat and simmer for 15 minutes. Makes four servings.

Morning Rice
This is a good use for leftover rice. It can be mixed in advance and kept in the refrigerator for two or three days. Serve hot or cold.

2 cups cooked brown rice
1 cup plain, low-fat yogurt
2 teaspoons honey or brown sugar
1 apple chopped (or other fruit)
1 teaspoon cinnamon
2 tablespoons raisins

Mix all ingredients together in medium bowl. Makes about 4 cups.


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