Enjoying WHOLE GRAINS

Kindy Peaslee, Registered Dietitian www.healthy-kid-recipes.com

3 Steps for Success

  1. Make half your grains whole
    In the nutrition world, whole grains are "hot" - the right carbs for all the right reasons. Research has linked eating at least 3-ounces of whole grains per day with being healthier for both teens and grown-ups.
    Need help with what's an ounce of grains?
    A 1-ounce serving is about 1 regular slice of bread, about 1 cup of breakfast cereal, or ½ cup of cooked brown rice or whole grain pasta.
  2. Read ingredient lists on grain products carefully.
    Many food packages, like cereals, tout that they are "made with whole grains." These words alone do not ensure that the product is nutrient-rich or health enhancing. Some of these cereals are still nearly half sugar - their number one ingredient. Choose products that have a whole grain as the first ingredient on the list. You can also look for products that say 100% whole grain - meaning no refined flour.
  3. Explore the wide world of wholesome grains.
    Whole wheat, whole oats, brown rice, and popcorn are the most familiar whole grains on most of our tables. But there is a whole world of other grains waiting to be enjoyed - from amaranth and barley to quinoa and spelt. To learn more about different grains, visit http://www.wholegrainscouncil.org/.

What will you do for healthier eating?

 

I will check for whole grains on the ingredient lists of breads and cereals.

 

I will try a new whole grain food (like a bread, cereal, or pasta) weekly.

 

I will try a new whole grain (barley, bulgur, kamut, or spelt) monthly.

Source: www.montanadieteticassociation.org/promo.html

Recipe: Apple Oat Pancakes

Try a fall breakfast recipe with fresh in-season apples and some whole grain ingredients.

Prep time: 20 minutes
Yield: 10-12 pancakes

  • 1 medium to large New York State Empire apple, cored, peeled and grated
  • 1 cup oatmeal
  • 1 cup low-fat milk
  • 1 cup plain yogurt
  • 3 eggs
  • 3/4 cup whole wheat flour
  • 3/4 cup all-purpose flour
  • 3/4 teaspoon baking soda
  • 3/4 teaspoon baking powder
  • 1/4 cup vegetable oil

Directions:
In a large bowl, combine apples, oats, milk and yogurt; stir. Let sit for 15 minutes. Add Eggs and stir to combine. In another bowl, mix flour, baking soda, baking powder and add to above mixture. Add oil and mix. Drop by large spoonfuls onto a hot,lightly oiled griddle, cook over medium heat until golden brown. Serve with 100% pure maple syrup or applesauce.