Live It, Don't Diet

Go grain, one of the 8 good health habits

By Martin Booe | 10/20/2006

For most of us, the subject of grains begins and ends with rice, beans and lentils. All are good options and good for you. But don't overlook other varieties of grains that may seem exotic to us Americans but that are nutritious, adaptable, easy, and most of all, delicious. Barley, kasha, couscous, bulgur, buckwheat, polenta and — most exotic of all — quinoa, can add verve and variety to your diet, whether served as side dishes, salads, or main courses. And if you are on the Core Plan®, you should know that they are all Core Foods too. Most are available at your local health food store, if not your supermarket.

Though bulgur and couscous seem as different as night and day, they're both derived from wheat. Bulgur — wheat kernels that have been steamed, dried and crushed— is most familiar in the form of tabouli.

It can be cooked in liquid such as chicken stock, or by soaking it in boiling water. Add chopped herbs such as parsley or mint, or even diced bell peppers. Toss with sautéed onions, garlic and mushrooms for a tasty pilaf with a delightfully nutty, chewy texture.

Couscous, a staple of North African cuisine, is a granular form of semolina, and it is easy to prepare. Add hot water or broth, then let steam for a few minutes. Couscous, with its slightly sweet flavor and woody aroma, combines nicely with meat and minced fish, particularly salmon.

Barley, especially the pearl variety, is easy to find in most groceries. It's hard to say why it's so unjustly neglected. It has a pasta-like consistency and absorbs sauces well, such as pesto. It is easy to cook, requiring a mere 30 minutes on the stove.

A final note on wheat: if you're making pancakes, make them from buckwheat. More nutrition, more fiber, and more flavor.

Polenta, a staple of northern Italy, is mush made from cornmeal and it's the ultimate comfort food. Serve it as a mush, or turn it onto a baking sheet, cut into squares and bake, then top with low-fat marinara sauce.

Lastly, perhaps the most exciting addition to our personal grain silos is quinoa, pronounced KEEN-wah, indigenous to South America. Loaded with protein and iron, quinoa is not really a grain, but the seed of a plant in the spinach family. Its flavor is mildly sweet and earthy, and it cooks in only 15 minutes. Rinse it before cooking. Cooked in broth, it makes a great side dish, and mixed with raisins, fennel and onions, it can substitute for bread crumbs in poultry stuffing.

posted by Snowman @ 7:49 PM