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Recipes with Whole Wheat Pasta

15 Healthiest Whole Grains – Best Whole Grain Foods

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Carbohydrates get a negative reputation because so many people reach for the wrong ones: refined carbohydrates in white bread, sweets, Cookies, sugary cereals and all sorts of other goodies and drinks. However, according to a 2019 study published in the Lancet, low intake of whole grains is actually the leading dietary risk factor for death and disease in the US.

By including these healthy grains in your diet, you can avoid health problems like heart disease, diabetes, colon cancer, and possibly asthma and Alzheimer’s. On the other hand, consuming too many refined carbohydrates is associated with negative outcomes, such as a higher risk of ticker problems.

“Whole grains are an important part of any nutritious diet,” says Stefani Sassos, MS, RDN, the registered nutritionist for the Good Housekeeping Institute Control. Start slow and keep it simple by swapping out some refined carbohydrates in your diet for 100% whole grains. “

These 15 grains are worth placing at the top of your shopping list.

full grain

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This is pretty easy as long as you don’t let food marketers fool you. It’s easy to find in bread and pasta products, but make sure the label says “100% Whole Wheat Bread”. Terms like “multigrain” and “wheat” do not fit. When buying a whole grain product, pay attention to the ingredients and make sure the whole grain product is at the top of the list. Each serving should contain at least 2 or 3 grams of fiber.

Whole grain oats

Breakfast: oatmeal with bananas, blueberries, chia seeds and almonds

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Oats are particularly rich in avenanthramide, an antioxidant that protects the heart. When you buy this whole grain, it doesn’t matter whether you see the word “whole” or not, as it does with wheat products. Oats in the ingredients list means that the product is made from whole oats.

However, when buying flavored oatmeal, avoid those that contain high fructose corn syrup. Better yet, stick with the unsweetened variety and mix in some fruit or a hint of honey or maple syrup.

Brown rice

Side view of cooked brown rice

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If you choose white rice rather than brown rice, around 75% of its nutrients – including almost all of the antioxidants, magnesium, phosphorus, and B vitamins found in healthy bran and germs – will remain in the bottom of the grinding chamber. If possible, opt for brown rice, which contains brown aromatic varieties like basmati and jasmine. It gets even more exotic with red and black rice, both of which are considered whole grain products and are rich in antioxidants. Although wild rice is technically a grass, it’s also considered whole grain and is high in B vitamins like niacin and folic acid.

Whole rye

Freshly baked rye bread

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According to nutritional research by the nonprofit The Organic Center, rye has more nutrients per 100-calorie serving than any other whole grain. It has four times more fiber than standard whole grains and provides you with almost 50% of your recommended daily amount of iron. One problem: most rye and pumpernickel breads in grocery stores are made with refined flours. Be persistent and look for “whole rye” at the top of the ingredient list for the healthy benefits.

Freekeh

Close up of broken freekeh grain with spoon

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This Arabic grain is a low-carbohydrate form of ancient wheat that contains up to four times more fiber than brown rice. Freekeh kernels are harvested young and then roasted. They contain more vitamins and minerals such as immune-boosting selenium than other types of grain. Once in your stomach, Freekeh acts as a prebiotic, stimulating the growth of healthy bacteria that aid digestion. (This is different from a probiotic, which is a beneficial live bacterium that you consume). Look for it in Middle Eastern markets, health food stores, and Amazon.

Whole grain barley

barley

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People who regularly ate half a cup of whole barley during a five-week USDA study saw a decrease in their cholesterol levels of nearly 10% compared to those who did without it. Try adding raisins or dried apricots to fast-boiling barley and serving them as a side dish. Just make sure it’s whole grain barley, not “mother of pearl” which means the bran and germ have been removed.

Buckwheat

Bake healthy buckwheat crpe

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Many people with celiac disease can tolerate this whole grain along with quinoa, amaranth, and sorghum. And it’s one of the best grain-based magnesium sources, a miracle mineral that does everything from relieving PMS symptoms to improving nerve function; and manganese, which boosts brain performance. And hooray for that – a great excuse to enjoy a good buckwheat pancake!

bulgur

Bulgur on a dark background.  Vegetarian oriental food.

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For all practical purposes, bulgur is considered whole grain, although processing can remove up to 5% of its bran. It’s so good for you, but we’re putting it on the list. The grain that tabbouleh salad is made from is a great source of iron and magnesium. The fiber and protein powerhouse (one cup contains nearly 75% of the fiber you need for the day and 25% of the protein you should be consuming) can be used in salads or soups. Plus, it cooks in just a few minutes.

Andean millet

cooked quinoa

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While technically a seed and not a grain, this age-old South American concentrate is full of protein than any other grain, and every uncooked cup of the stuff (about three servings) contains 522 milligrams of omega-3 fatty acids. Your family will likely enjoy its light, nutty flavor at the dining table for a change of pace. And it holds up well, making it an easy lunch to prepare for work or school.

Whole grain couscous

Couscous with tomatoes and basil

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Most of the couscous you see in stores is pasta made from refined wheat flour. So, when looking for the healthiest couscous, look for the whole grain variety that is easiest to find in health food stores. If you skip the refined version and go for the whole grain type, you’ll get 5 extra grams of fiber per serving.

Corn

Sweet corn

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Corn can be very healthy for you when whole. Whole grain corn is a good source of B vitamins, magnesium, and phosphorus, and is also believed to promote healthy intestinal flora that can fight off diabetes, heart disease, and chronic inflammation. Yellow corn is also rich in antioxidants.

The easiest way to eat it? Popcorn. You can buy the kernels and microwave them with a paper bag, or do it the old-fashioned way on the stove.

Amaranth

popped organic amaranth on wooden spoon and in bowl

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This grain is a protein winner: according to the Whole Grains Council, it contains all nine essential amino acids, making it a complete protein. It has a lot of magnesium and phosphorus; It can also be anti-inflammatory and is safe for people with celiac disease. Amaranth can be added to soups, cooked to a pulp, or popped like popcorn!

Sorghum

healthiest grains

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This cereal is much more popular in other parts of the world outside the US, but is gaining popularity here in part because it is gluten-free. Sorghum is also rich in antioxidants and phytochemicals (which can help control cholesterol levels), as well as manganese, a mineral that is critical to a healthy metabolism. Like amaranth, sorghum can be popped like popcorn; It’s also a great base for a grain bowl.

Spelt

healthiest grains of Farro

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Farro, an ancient wheat grain with a nutty flavor, is high in fiber and is a healthy source of iron and magnesium. A quarter cup of cereal contains 6 grams of protein; Although it’s low in gluten, it’s not completely gluten-free, so it’s not a good choice for people with celiac disease. Try adding some cooked farro to a salad or using it as a base for a fish or meat dish.

Teff

healthiest grains

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Technically, teff is a seed, but is considered part of the grain family. It’s also gluten-free and found in many gluten-free products. Try baking breads, muffins, or cakes with teff flour for its sweet and nutty taste.


Leah Zerbe is the online editor for Rodale News, where she covers the food system and environmental health issues.

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Recipes with Whole Wheat Pasta

Bipartisan effort renders assistance to Afghan allies

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VERNON COUNTY – Vernon County’s Republican and Democratic parties recently completed a successful bipartisan initiative to collect needed supplies for the Afghan refugees housed at Fort McCoy. A total of 13 pallets of donated materials were collected at the Vernon County Highway Shop, with the last pallet being delivered just before the New Year.

“It was a fantastic accomplishment,” said Vernon County Chief Executive Justin Running of his county’s effort. “On the ground, we saw more and more that people are fed up with the partisan divisions and fighting that we have seen in recent years. We all have so much in common, and efforts like this remind us that what we have in common really is far greater than our differences.”

Running said the best thing about the initiative is that it’s easy to get everyone to agree to work together.

Due to the earlier than originally planned resettlement of refugees from the base, the fundraiser was canceled at the end of December. Any remaining donations received after the end of the campaign will now be redirected to CouleeCap, Bethel Buttik Food Pantry, Salvation Army, Goodwill and other outlets to help local families in need.

companies helped

The non-partisan nature of the effort also made it easy for local businesses to get involved. Businesses like the Nelson Ag Center, Southwest Sanitation, Cashton Farm Supply and Proline Printing, along with countless other local businesses, came forward to help.

According to Tim Hundt of Congressman Ron Kind’s office, Dan Kanis of the Nelson Ag Center provided a truck with a platform lift, pallet jack and driver to transport the donation pallets to Fort McCoy. Southwest Sanitation provided bins that were used to collect supplies. Cashton Farm Supply provided pallets from their Westby egg grading plant and Proline Printing printed posters for the effort free of charge.

County Seat Laundry co-owner Laura Patten was another business owner who came forward to help with the effort. Supplies were collected at the store, and many people learned of the effort when they saw a poster while doing laundry.

“People were eager to find a way to help and relieved to find a way for their donations,” Patten said. “I’ve heard many comments that people were very excited about this bipartisan effort, and I’ve expressed a sense of gratitude that there are still opportunities to come together as a community and show a normal sense of neighborhood.”

Patten originally planned to offer free laundry for gently used items to be donated, but had to switch when it was revealed it would only be accepting new items. She pointed out that her company has an ongoing fundraising account that provides free laundry to community residents who have experienced tragedy or fallen through hard times.

to do the right thing

Tim Hundt of Congressman Ron Kind’s office thanked local businesses for their help and for stepping up from both county political parties to lead the effort together.

“One of the reasons this became bipartisan was that some companies were wary of working with just one party. Some companies have had bad experiences with the whole mask controversy, and that was really the reason for the move to make this a bipartisan effort,” Hundt explained. “When we told the companies it was non-partisan, the positive feedback was incredible. Efforts like this give people hope that we can unite on something good, put our differences aside, and just do the right thing to help people who were willing to risk their lives for us.”

Vernon County Republican Party leader Roger Call echoed Hundt’s views.

“It was just the right thing at the right time,” Call said. “We reported on the campaign on our party website and encouraged our members to consider participating.”

Vernon County Democratic Party leader Wade Lawler agreed with Running and Call.

“The reality is that we would have accomplished less if our two political parties had not worked together in this effort,” Lawler said. “By working bipartisanically, we were able to make a greater impact.”

Volunteers Kathy Sullivan and Kristina Reser-Jaynes provided some of the essential backbone at the collection and sorting facility. Members of the Viroqua Lions Club were also instrumental in coordinating pickups from some of the remote fundraising locations.

“The effort really took off when it became bipartisan and we took politics out of the effort,” Reser-Jaynes commented. “Putting aside our differences to come together in a joint effort was very refreshing and allowed for much camaraderie and great conversations.”

Save our allies

In August 2021, all eyes were on Afghanistan as the United States withdrew troops and evacuated Afghan allies from the country. US forces deployed to Afghanistan for 20 years, from 2001 to 2021, and the withdrawal marked the end of one of the longest wars in the country’s history.

As a result of the withdrawal, the US airlifted tens of thousands of Afghans facing reprisals from the Taliban, who had taken control of the country, and large numbers of these refugees were housed at Fort McCoy in Monroe County. 45 percent of the population housed there were under 18 years old. Their needs were immense, and the citizens’ efforts resulted in the collection and delivery of large numbers of donations of clothing, school supplies, and personal hygiene items.

Originally coordinated by Team Rubicon, private sector relief efforts at Fort McCoy were later transferred to the non-profit organization Save Our Allies. The US Army is not allowed to accept donations from the public, so organizations like this stepped in to fill the gap.

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Recipes with Whole Wheat Pasta

2 Ways to Make Whole Roasted Sweet Potatoes for a Healthy Meal

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We grew up eating toast at my house. Whether it was sweet wheat dusted with cinnamon or sourdough loaded with avocado, toast was a breakfast staple every morning. And as one of four kids, I can see why – it’s quick, easy and never disappoints even the pickiest of eaters. But now that I’m gluten-free, I’m struggling to find alternatives to toast that are just as convenient in the morning. When I discovered whole roasted sweet potatoes, I was quickly hooked. Hear me, it might sound like substituting veggies for bread, but I’ve found that sweet potatoes make the perfect base for a hearty and vegetarian breakfast that helps stabilize blood sugar, prevent cravings, and those mid-day meals to avoid feeling tired and sluggish.

Plus, sweet potatoes are super high in fiber, beta-carotene, and vitamin A. During these cold-weather months, I always jump at the opportunity to incorporate this nutrient-dense root vegetable into my meals. Whether you have an intolerance or not, Whole Roasted Sweet Potatoes are the perfect nutrient-dense and gluten-free alternative to change up your weekly mealtime!

By the way, this recipe is part of our Plant-Based RE:SET – a new 5-day meal plan coming to your inbox on January 21st! Packed with delicious recipes for breakfast, lunch and dinner, this is a week of meals that will make you feel lighter, brighter and more energetic. Sign up here!

Sweet potato is the perfect breakfast, lunch, or dinner

Although I prefer sweet potatoes for breakfast, they’re a great choice for lunch, dinner, or even as a snack. These recipes are super easy to make and pack a wealth of flavor. After experimenting with different toppings, I ended up with my two favorite combinations. Both sweet and savory, they tick all the boxes — creaminess with just the right amount of crunch. You can put them on or off and add additional flavors you like.

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How to Make the Best Whole Roasted Sweet Potatoes

The key to making the best roasted sweet potatoes is in the roasting. You’ll know your sweet potatoes are done when you take them out of the oven and they feel soft and the skin starts to get a little syrupy. (I like to pierce the top with a fork to make sure it’s perfectly tender). Covering them with foil allows the steam to soften the potato without getting too mushy. It is best to remove the foil and let it cool down a bit before cutting it in half. When I puree the meat, I like to drizzle in a little olive oil and a pinch of sea salt. This adds some extra flavor while providing the ideal smooth base, aka the perfect canvas for your toppings.

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Sweet Potato Two Way

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Sweet Potato Two Way

Topping 1: Whole roasted sweet potatoes with seeds and herbs

This first combo is super filling and full of flavor. I love the velvety texture of the sour cream mixed with the toasted nuts and seeds for an extra crunch.

1. Once the sweet potato is prepared, take a dollop of sour cream and spread it on each half. (For a vegan option, you can opt for plant-based sour cream or even coconut yogurt).
2. It is important that the sweet potato has cooled, otherwise the sour cream will begin to melt.
3. Next, top with your choice of nuts and seeds. My favorite is a combo of toasted pecans, toasted pumpkin seeds, and toasted sesame seeds.
4. Once the nuts are evenly distributed on the potato halves, finish with a sprinkling of fresh herbs. I usually use chopped mint, dill, and chives, but any combination of herbs is just as fresh and delicious.
5. Finally, I always like to add a pinch of salt or a sprinkling of red pepper flakes for an extra kick.

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Sweet Potato Two Way

Topping 2: Whole roasted sweet potato with avocado and onion

Here’s the healthy twist on your classic avocado toast. Avocado toast has been one of my favorite recipes for years, but now I prefer this version as it’s an easy way to get more veggies into my day. The key to perfect avocado toast is mashing the avocado beforehand.

1. Slice the avocado, remove the skin and place in a bowl to mash with a fork. This makes it easier to spread and allows you to mix in any seasonings to enhance the avocado’s flavor.
2. Once you’ve spread the avocado over the sweet potato, add the sliced ​​red onion, cilantro, and salt to taste! I also love adding spices to everything for an extra flavor boost.

As you probably already know, a plant-rich diet is packed with benefits, but I sometimes struggle to find creative plant-centric meals that actually fill me up. With the added protein and fat from nuts, seeds, and avocado, I’m never unsatisfied with these sweet potato toasts. They also take very little time to prepare, especially if you boil the sweet potatoes beforehand and store them in the fridge so they can be easily reheated later. Both recipes are healthy, delicious and never disappoint. Trust me, you will be amazed!

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Recipes with Whole Wheat Pasta

André Leon Talley obituary | Vogue

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André Leon Talley loved the surprisingly similar rituals of two ways of life he knew well: the black community of his childhood in North Carolina, and French couture, with its historical and literary associations.

His remarkable persona and work as fashion editor, adviser and seer were founded on church ladies in their Sunday best, and an encyclopedic knowledge of the history of clothes. Few couturiers knew a fraction of what he did, and the US Vogue editor Anna Wintour, who appointed him her shield – even in heels she stood small beside his 6ft 6in – admitted that he had what she lacked, a deep apprehension of fashion.

Talley, who has died aged 73 of a heart attack, was in the front row of the Paris, and most other, shows for more than four decades, an enthusiastic warm island in an ocean of cool, as well as often the sole black presence . He could photograph, write, arrange shoots, broker ungattable interviews and covers, notably Michelle Obama as first lady, and, most importantly, predict the future based on his passion for the past. Talley’s lofty standards matched Wintour’s own when the Condé Nast empire was at its height in the late 1980s.

Although Wintour said Talley sent her handwritten notes about his experiences with race, so “it was always bubbling under the surface”, he avoided the subject publicly, concentrating on his unique personal status in fashion.

Only in interviews publicizing his second memoir, The Chiffon Trenches (2020), written after Wintour had discarded him from Vogue without a word, did he describe her as “a colonial broad”, on whose watch Condé Nast had remained undiversified into the 21st century . He felt he had been exploited as an exotic, and sometimes as an ambassador for a black milieu; always the first to be bumped from a guest list. The released anger energized his last years.

Anna Wintour and Andre Leon Talley in 2013. Photographer Andrew Kelly/Reuters

He had been creating identity and an unrepeatable career path since his childhood in Durham, North Carolina. Born in Washington to Alma (nee Davis) and William Talley, who had gone there to work as government clerks, from the age of two months he grew up in the Durham house of his grandmother Bennie Davis, for 50 years a cleaner at nearby Duke University.

She encouraged the boy to read and gave him his own shocking-pink painted study, while his father sent a set of encyclopedias. At nine he discovered Vogue in the public library and later walked to a newsstand on the white side of town after Sunday church to buy it.

After Diana Vreeland arrived as editor in 1963, Vogue became Talley’s portal to a better planet. He read every caption, recognized the Beautiful People’s names, especially the French ones: he had been a Francophile since hearing Julia Child say “Bon appetit!” on her TV cooking show. He and Bennie took pleasure in clothes, and yearly boarded a bus to Washington or New York to buy the best that could be afforded. He read Flaubert’s Madame Bovary on one trip, intending to teach French in high school.

But his world widened, as he went on from North Carolina Central University on a scholarship to Brown University, Rhode Island, where he wrote a master’s thesis about black women in 19th-century French art and literature, and was picked up socially by wealthy white students from Rhode Island School of Design; he wrote for their college mag. They were his entree to New York, and, with a letter of introduction from one of their parents, to an unpaid internship in 1974 at the Metropolitan Museum Costume Institute, where Vreeland curated extraordinary exhibitions. She noticed his creative input, summoned him to her office, wrote “ANDRE – THE HELPER” on her pad, and ordered him to stay by her side to show’s end.

He recognized her resemblance to Bennie, the same perfect clothes ritually maintained and tissue-paper-packed, the gloves, hard work and discipline. Vreeland found him a receptionist job on Andy Warhol’s Interview magazine, where he was taken out on the town by the Factory entourage, and did thorough research before talking to Karl Lagerfeld. The designer was the first of many to dress Talley, tossing him custom-made shirts with matching mufflers at the end of the interview.

Another Talley teen hero, John Fairfield of Women’s Wear Daily, recruited him and in 1978 sent him as bureau chief to Paris. The French could be hostile – a PR executive mocked him as “Queen Kong” – and there were imbroglios over favored couturiers. Talley eventually left to freelance.

In 1983, he moved into as news editor at US Vogue, under the command of Grace Mirabella, just as Wintour became his creative editor. When she was appointed editor in 1988, Talley took her old job, both a novelty – male, gay, African American – and a link with Vreeland. In 1998, he was appointed editor-at-large.

That title was somewhat unfortunate: after Bennie’s death, Talley comfort-ate the food he associated with her kitchen, and his tall slenderness consolidated into girth beneath wonderful robes and capes sewn for him by major designers. Wintour and his pastor at the Abyssinian Baptist Church of Harlem persuaded Talley to book in for repeated clinic stays, but the struggle with weight never abated. His belief in the power of pageantry to elevate lives, in careful selection, upkeep, and tissue paper, had fallen out of fashion, and in 2013, Vogue discarded him.

There was no personal life to return to in his borrowed home in unchic White Plains, New York, nor had he got much money. Many fashion-world friendships ended in silence. He confessed that, though proudly gay, he had avoided sex since childhood abuse. As a true dandy, like those in favorite novels by Balzac and Baudelaire, his real romance had always been with the clothes.

André Leon Talley, fashion editor, born 16 October 1948; died 18 January 2022

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