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Recipes with Whole Wheat Pasta

Examples of Whole Grains | U.S. News

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Even if you haven’t eaten whole grains, you’ve probably heard of them. Despite all the discussions about whole grains, there is a lot of confusion about what they are and why they are an essential part of a balanced diet.

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The USDA Dietary Guidelines for Americans recommend that at least half of the grains adults eat should be whole grains. However, most people don’t get enough of this important whole food.

Whole grains are an important source of fiber, essential minerals, and other nutrients. They are generally a food group associated with lower rates of type 2 diabetes, heart disease, stroke, and other chronic diseases. The Oldways Health Studies Database is a great resource for learning more about the relationship between whole grain intake and reduced risk of disease.

Just as it is important to eat different types of fruits and vegetables, it is also good to eat a variety of whole grains. Each whole grain has a slightly different nutritional profile, and you’ll get the most benefit from eating a varied mix of foods.

Read on to understand what whole grains are, know what to look for when buying whole grains, and discover whole grains that are new to you.

What is a whole grain?

A whole grain is an edible core with three parts:

1) The bran is the outer layer of the kernel. It contains antioxidants, B vitamins, and fiber.

2) The endosperm is most of the core and the middle layer. It is made up of starchy carbohydrates, proteins, and small amounts of vitamins and minerals.

3) The germ is the innermost layer. The germ is the section that has the potential to sprout into a new plant. It contains some proteins, minerals, healthy fats, and lots of B vitamins.

The key to a whole grain is that it has all three parts. A grain that doesn’t have all three is a refined grain like white flour or white rice.

Whole grain products vary in size, shape, and taste. Examples are whole wheat, oats, quinoa, brown rice, and buckwheat. You can eat them yourself – like a bowl of oatmeal – or they are an ingredient like oatmeal (also called ground oats) that you use in cooking or baking. Whole grains, along with products, form the basis of the Oldways Diet Pyramids, which are practical visual guides to a balanced diet like the Mediterranean Diet.

The best way to find whole grains

You know you’re eating whole grains when you have a side of brown rice or a bowl of steel oats. However, healthy whole grains are increasingly being used in packaged foods like pasta, bread, granola bars, and french fries. The possibility of finding whole grains in the aisles of your grocery store is growing all the time.

(Courtesy Oldways Whole Grains Council)

The wholegrain stamp is the easiest way to find out whether a food contains wholegrain products. The bright yellow stamp stands out on the packaging and helps you find products that contain whole grains and how much they contain.

There are three types of wholemeal stamp:

  • The 100% stamp where all grain ingredients are whole grain products.
  • The 50% + stamp where at least half of the grain is whole grain.
  • The basic stamp that contains at least 8 grams or a half serving of whole grains but may have more refined grains than whole grains.

The stamp also tells you how many grams of whole grain ingredients are in one serving of the product. If products are not stamped, look for terms such as “100% wholegrain wheat”, “wholegrain wheat” [name of grain], “” Stone floor all over [name of grain], “brown rice”, “oats” and “wheat berries” on packaging and in lists of ingredients.

If you see the words “whole grain” without further details or mention of the specific type of whole grain, the product may contain minimal amounts of whole grain. If you see vague phrases like “Made with Whole Grain” on the package, check the ingredients list and look for the whole grain stamp.

These words do NOT mean whole grains:

  • Fortified flour.
  • Wheat flour.
  • Definitely (on cornmeal).
  • Bran.
  • Wheat germ.

Including whole grains in your meals

The USDA recommends that adults eat at least three to five servings of whole grains a day – and at least two to three servings for children.

For a general idea of ​​what you can eat to get a serving of whole grains, half a cup of cooked oatmeal, whole wheat pasta, or brown rice is possible. a cup of cold whole grain cereals (dry); or a slice of whole wheat bread. Brown rice, quinoa, oats, and whole wheat flour are great whole grains to add to your meals.

Here are some other suggestions if you’re curious about adding a variety of less common whole grains to your diet.

Amaranth
With a subtle peppery taste and a hint of nut, amaranth goes well with a wide variety of dishes. It is a popular ingredient in crispy cereals and crackers, gives bread, muffins and pancakes warmth – and is also good for warm porridge. Amaranth is a complete protein and contains antioxidants, fiber, and minerals like magnesium, phosphorus, iron, and manganese. To be sure a product contains the whole grain amaranth, look for “whole grain amaranth” or the whole grain stamp in the product’s list of ingredients.

Sorghum
Also called milo, sorghum can thrive in all types of environments, from tropical to arid places, and is grown all over the world. It’s a small round grain that can be used in place of rice or couscous, like popped popcorn, cooked as a porridge, or even brewed into beer.

Grind it into flour for a creamy gluten-free cookie dough or flatbread like roti. Sorghum is high in antioxidants compared to many other grains and also contains a mix of phytochemicals that are good for you. Look in the ingredients list for the terms “whole grain orghum” or “whole grain orghum” or for the whole grain stamp. Pearl Sorghum is not a whole grain.

Teff
Te ff is millet, a type of old grain. Teff is widely used in Ethiopian and Eritrean cuisines. It has a sweet, molasses-like taste and is known for both its versatility in the conditions it can grow in and the ways it can be used for cooking and baking. It can be cooked as a porridge, added to baked goods or even made into “Teff Polenta”.

If you’ve ever had the spongy flatbread injera, there’s a good chance you’ve had teff. Teff has more than double the iron of other grains and three times the calcium. Teff kernels are 1/150 the size of wheat kernels, which makes them difficult to refine. That said, whenever you see teff on an ingredient list, it is almost always whole grain teff.

Cooking instructions for whole grain products

Cooking cereals can be simple and is similar to cooking rice. Just follow these simple steps:

1. Put the dry grain in a saucepan with water or broth.
2. Bring water to a boil.
3. Let simmer until the liquid is absorbed.

Grains cooked using this method become a wonderful base that captures the flavors of the food served with them.

Recipes with Whole Wheat Pasta

From tacos to wings, learning to cook with plant-based meats

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It’s that time of year when many people decide to eat less meat. The “whys” are many: sustainability and concern for the planet, health considerations, ethical concerns about dealing with animals.

An increasingly popular option is “plant-based meat,” which can be found in meat aisles from grocery stores to restaurants.

These products aim to mimic meat in taste, texture, look and smell and the similarities are now quite impressive. The ingredients usually include a plant-based protein, such as soy or pea, and sometimes other beans, wheat, or potatoes.

Beyond Meat and Impossible Foods are the two monster names in this space, but there are dozens of brands out there. In the fresh food aisles of grocery stores, plant-based options focus on ground beef, burger patties, meatballs, and sausage. Freezer aisles have that, as well as many products designed to replicate specific dishes, like chicken nuggets, pot pies, or stir-fries.

So, how to cook at home with these products?

“The vegetarian meat is an easy substitute,” says Angela Campbell, a pescetarian living in Portland, Maine, who relies on plant-based meats to enhance her cooking. She says she can use the ground beef and imitation sausage 1:1 in recipes.

They can be used in pasta sauces, stir-fries, casseroles, fajitas, etc.

Like ground beef, plant-based crumbles are perishable, so treat them like ground beef, use within a few days, and cook thoroughly.

Many of them cook faster than their meat counterparts and seem more sensitive to precise cooking times; the packages often warn against undercooking or overcooking. So you might want to add them towards the end of preparing a dish. Most brand websites offer recipes.

Campbell says she’s had less success with the “chicken” products.

“You can’t reproduce long-simmered chicken dishes or whole-breasted dishes,” she says. “The (plant-based) chicken generally tastes best in a pan or with a separately prepared sauce. The chicken may brown, but nothing will crisp up.”

Cheyenne Cohen, a food photographer based in Brooklyn, New York, follows a vegan diet at home and says, “When I use plant-based meat, I’m never trying to replicate a meat meal perfectly. I want to learn the texture and overall flavor of each brand/variety and then experiment with preparation and seasoning until I find something that works well.”

She loves using soy crumbles as taco meat or in any other way you’d normally use ground beef, and says it’s generally easy to make the swap.

Rather than placing the meat substitutes at the center of the dish, Cohen finds them “a good recipe ingredient,” just one component.

Jade Wong, owner of Red Bamboo in New York City, has been running restaurants specializing in plant-based meats for 20 years. She says her menu caters to vegetarians and vegans looking for comfort food.

“Do you really want a salad on a cold winter’s day? Or would you rather have a chicken parmesan hero or a burger?” says Wong.

Red Bamboo makes its own plant-based meat products (100% vegetarian and 100% vegan) and sells them wholesale to other restaurants. Wong notes that many store-bought plant-based meats are pre-cooked, so they just need to be heated.

She suggests marinating soy burger patties in your favorite marinade before quickly searing them on a griddle. And cooking soy-based meat substitutes on a ridged grill pan offers the appeal of traditional grilled meat dishes.

Crumbled “sausage,” says Wong, is great as a pizza topping or, when sautéed and mixed with vegetables, as an accompaniment to pasta dishes, perhaps along with sauce and condiments.

At the restaurant, they get more creative, offering options like grilled buffalo wings, which are soy-based “chicken” wrapped in tofu (they even stick a stick in the wings to mimic the bone).

Some plant-based products are like blank slates, destined to be used in your favorite recipes. Others are prepared in a heat-and-eat manner.

Gardein has a strong presence in the frozen food department, known for its “chik’n” products; They also make homemade beefless tips that you can skewer, sauté, or stir-fry, and pork-free sweet and sour bites. Before the Butcher makes seasoned, plant-based ground meat products and patties with interesting flavor profiles like roast turkey burgers. They also make a lower-priced line of burgers under the Mainstream name, which aims to compete with beef patties not only in taste but also in price.

Celebrity chef and restaurateur Ming Tsai recently launched a line of Ming’s Bings, a treat bonanza made from ground, plant-based meats, vegetables, cheese and assorted spices, encased in brown rice paper and crispy when baked.

Some plant-based meat products are vegan, some vegetarian, some gluten-free, some dairy-free; If you have feeding problems, read the packaging carefully.

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Katie Workman writes regularly about food for The Associated Press. She has written two cookbooks that focus on family-friendly cooking, Dinner Solved!. and The Mama 100 Cookbook. She blogs at http://www.themom100.com/about-katie-workman. She can be reached at Katie@themom100.com.

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Recipes with Whole Wheat Pasta

Celebrating Veganuary: Heart-and planet-healthy eating

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To set the momentum for the coming months, it’s important to start talking about healthy eating right at the start of the year. And a portmanteau of January and vegan, Veganuary, a global pledge to adopt a plant-based lifestyle for 31 days, does the same. This global movement is an initiative by the UK-based charity of the same name to promote vegan diets for a better planet. The movement, which was officially launched in India in December 2019, has garnered widespread interest from people across the country. A recent survey by YouGov, a market research and data analytics firm, showed that 65% of Indians are interested in replacing meat with plant-based options in 2022.

Several brands have launched vegan menus to meet the demands. “There is no denying that the pandemic has made people more aware of the consequences of their lifestyle choices on their immunity, health, mental and physical well-being. Veganism is a long-term lifestyle and cannot be limited to just one January. To cater to this new trend, we have launched a plant-based chicken biryani,” says Mohammed Bhol, chef and co-founder of Charcoal Eats. Vegan meat is made from ingredients like plant-based protein, soy, or wheat, and has the flavor and texture of real meat. “Plant-based keema is made from soy. From the keema we make kofta balls. And these mock meatballs are used in the biryani,” adds Bhol.

Healthy Vegan Jackfruit Tacos (Photo: Shutterstock)

Vegan food is considered the cleanest of all diets and isn’t lacking in flavor or variety. Uday Malhotra, executive chef and co-founder of Kneed, a bakery that operates on a cloud kitchen model, says, “We make homemade breads, rolls, cereal, nut butters, dips, hummus, and energy bars that are 100% plant-based products. Veganism is one of the dominant trends of 2022.” However, vegan baking is time-consuming and technical in terms of temperature and ingredients used. “Because vegan products don’t use dairy or eggs, the recipes formulated are time and temperature sensitive,” adds Malhotra, who suggests using Belgian dark chocolate for chocolate bread and banneton baskets to shape gluten-free loaves.

Raw Vegan Blueberry Cashew Cake (Photo: Shutterstock)

Cakes are another food category that is in high demand for vegan options. For vegan cakes, you can substitute flaxseed, ripe bananas, or aquafaba for eggs. Instead of milk, use almond milk, coconut milk, or oat milk. “I suggest only using one substitute as too many of these will ruin the end product,” says Atifa Nazir Ahanger of The Boho Baker, which offers vegan cakes, cupcakes, breads and cookies. For those trying a vegan diet for the first time, it’s easier to start with substitutes like plant-based milk, nut butters like peanut butter, cashew butter, and cheese substitutes.

This movement has also seen vegan restaurants grow in popularity. “As a trend, Veganuary helps us support people in making the switch to a vegan diet. The right taste is the first step. Vegan food can be made equally tasty by appropriate swaps. We use coconut cream for our cream-based recipes. For Japanese soba noodles, we use gluten-free soba noodles, homemade peanut butter sauce, button mushrooms, shiitake mushrooms, spring onions, zucchini, galangal, soy sauce and coconut milk,” says Rajender Chabotra, Executive Chef at Getafix Café. The restaurant also offers buckwheat pancakes, barley and bok choi bowl meals, among other vegan options.

Cauliflower Moilee is a healthy vegan recipe

Cauliflower Moilee Recipe

ingredients

Cauliflower: 1

carrot: 1

Coconut Oil: 2 tbsp

Mustard seeds: 1 tsp

Curry leaves: 10-14

Onion: 2

Ginger: 1 inch

Garlic: 12-15 pieces

Tomatoes: 3

Beans: 8-10

Green chilies: 3 to 4

Chili power, turmeric powder and cumin powder: 1 tsp each

Tamarind pulp, coconut cream: ¼ cup

Coconut milk: 1 cup

method

Heat coconut oil, add mustard seeds, curry leaf and let it bubble.

Chop the onions, ginger and garlic in a blender and add the paste to the oil. Saute this for five to seven minutes.

Once the onion paste is light golden, add mashed tomatoes ground in a blender, whole green chillies, dry spices, turmeric powder, red chilli powder and cumin powder and salt to taste.

Cook this mixture until you see the oil separate.

Add the tamarind pulp, coconut milk and coconut cream and stir.

Blanch the carrot, cauliflower, and beans to add to the sauce.

Cook until boiling and serve hot with steamed rice or millet.

Recipe by chef Natasha Gandhi

  • ABOUT THE AUTHOR

    Ruchika Garg writes about arts and culture for the daily supplement Entertainment & Lifestyle, HT City
    …see in detail

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Recipes with Whole Wheat Pasta

These recipes can make your winter snacks pop

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Looking for a tasty treat with a wide variety of flavors? Popcorn is a versatile pantry staple that can be served plain or as a better addition to your winter snacks.

With no artificial additives or preservatives, light and fluffy popcorn is naturally low in fat and calories, non-GMO, and gluten-free, making it a sensible option for satisfying cravings for something savory, sweet, and just about every flavor in between. Plus, whole grain popcorn contains energy-producing carbohydrates and fiber that can help keep you fuller for longer.

National Popcorn Day on Wednesday, January 19 honors one of America’s oldest and most beloved snack foods, so this week is a perfect opportunity to crack open a bowl to share or indulge in whole grain culinary masterpieces like Jamaican jerk popcorn create. with pepperoni, spices and jerk butter, plus furikake popcorn, a lighter recipe that explodes with the flavors of sesame, nori and a Japanese spice blend.

You can also pair some favorite movie night flavors with Cheesy Pepperoni Popcorn or Rocky Road Popcorn Clusters with Chocolate, Marshmallows, and Nuts.

Furikake popcorn

(Makes 2-3 servings)

• 6 cups of popcorn

• 2 tablespoons butter, melted

Furikake Seasoning:

• 1 sheet of nori, broken into pieces

• 1 tablespoon toasted sesame seeds, divided

• ½ teaspoon of salt

• ½ teaspoon of granulated sugar

How to Make the Furikake Seasoning: In a spice grinder or with a mortar and pestle, finely grind nori with ½ tablespoon sesame seeds. Transfer to a small bowl and stir in the remaining sesame seeds, salt, and sugar.

In a large bowl, toss popcorn with butter and furikake spices until evenly coated.

Tips: Use store-bought furikake seasoning and season to taste.

To toast sesame seeds: In a small, dry skillet, cook sesame seeds over medium-high heat for two to three minutes, or until lightly golden and fragrant. Allow to cool completely before use.

Jerk popcorn from Jamaica

(Makes 4-6 servings)

Jerk popcorn from Jamaica

(The popcorn board)

• ¼ cup butter

• 1 tablespoon chopped, seeded scotch bonnet chili pepper

• 1 teaspoon grated lime zest

• ½ teaspoon chili powder

• ½ teaspoon dried thyme

• ½ teaspoon ground allspice

• ½ teaspoon pepper

• ¼ teaspoon ground ginger

• 1/8 teaspoon garlic powder

• 1/8 teaspoon ground cinnamon

• 1/8 teaspoon ground cloves

• 1/8 teaspoon ground nutmeg

• 1/8 teaspoon onion powder

• ¼ teaspoon salt

• 8 cups of popcorn

In a small saucepan, combine butter, chili pepper, lime zest, chili powder, thyme, allspice, pepper, ginger, garlic powder, cinnamon, cloves, nutmeg, onion powder, and salt. Cook over low heat for three to five minutes, or until butter melts and mixture is fragrant.

In a large bowl, toss the popcorn with the spice mixture until evenly coated.

Tip: If desired, omit the Scotch Bonnet pepper and substitute ¼ teaspoon cayenne pepper.

Cheesy Pepperoni Popcorn

(Makes 6-8 1 cup servings)

Cheesy Pepperoni Popcorn

Cheesy Pepperoni Popcorn

(The popcorn board)

• ¼ cup low-fat parmesan cheese

• 2 teaspoons garlic powder

• ¼ teaspoon dried oregano

• ¼ teaspoon dried marjoram leaves

• ¼ teaspoon dried basil leaves

• 1/8 teaspoon dried sage

• Black pepper to taste

• 12 cups of air popped popcorn

• ¾ cup turkey peppers, cut into bite-sized pieces

• Olive oil cooking spray

In a small bowl, combine the Parmesan cheese, garlic powder, oregano, marjoram, basil, sage, and pepper and mix well.

In a large bowl, combine popcorn and turkey peppers and lightly spray with olive oil cooking spray.

Sprinkle the popcorn and pepperoni with the cheese mixture and distribute evenly.

Rocky Road Popcorn Cluster

(makes 3 dozen)

Rocky Road Popcorn Cluster

Rocky Road Popcorn Cluster

(The popcorn board)

• 1 bag (6 ounces) semi-sweet chocolate chips

• 1 teaspoon vegetable oil

• 4 cups of popcorn

• 1½ cups mini marshmallows

• ¾ cup chopped walnuts

In a small microwave-safe bowl, microwave the chocolate chips on high for 1 minute until melted. Stir in vegetable oil.

In a large bowl, add popcorn, marshmallows, and walnuts. Pour the melted chocolate over the mixture and toss to coat.

Drop the mixture, tablespoon at a time, onto a jelly roll pan lined with wax paper.

Refrigerate until set, about two hours, or overnight.

Visit popcorn.org for more fun, fluffy, and flavorful recipes. ◆

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