Good Food: the hope is that this term is defined by eatables that are not only good tasting but also good for your health. In an effort to promote this idea, the new USDA food pyramid has an outline for this good food movement. On the list: grains. The USDA suggests that half of all the grains you eat daily be whole.

• What are Whole Grains?

To qualify as a whole grain, a kernel must have its three parts intact: the bran, germ, and endosperm. The bran, which is the outermost layer, protects the kernel from insects and bacteria. It is a concentrated source of dietary fiber, and vitamin B, and some trace minerals. The germ is the embryo or vital part of the kernel. It contains vitamins B and E, essential fatty acids, phytochemicals, and unsaturated lipids. The endosperm is the largest part of the kernel and provides the germ’s food supply. It is composed of two types of starches: amylose and amylopectin. The endosperm also contains some protein and vitamin B. All three parts of the kernel give us vital nutrients and vitamins. According to research, whole grains in your diet can help prevent coronary disease, cancer, high blood pressure, and diabetes as well as help in maintaining a healthy weight.

• How Do I Find Whole Grains?

When looking for whole grains in already-prepared foods, look to the label. If you see phrases such as 7-grain, 100% wheat, or stone-ground, beware that these are usually not whole grains, but rather flours milled from these grains. Look instead for foods that list one of the following ingredients first in the list: brown rice, bulgur, graham flour, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat, wild rice.

• How Much is Enough?

The average recommended amount of whole grains we should be getting a day is three ounces. A half a cup of brown rice, a slice of whole-wheat bread, or a half-cup of pasta are just a few examples of how to meet this suggestion. To find out specifically the amount of whole grains you should be taking in daily, go to the USDA pyramid Web site: www.mypyramid.gov. There you can personalize your own food pyramid based on your weight, height, age, sex, and activity level.

• Whole Grains are Easy!

Integrating whole grains into your diet is not as time-consuming or dull as you might think. Remember, even popcorn is a whole grain.

Including whole grains into your everyday meals is also easier than you may think. It could be something as simple as replacing white rice with brown rice, cooking whole oats for breakfast, or cooking up whole-wheat spaghetti. Chocolate-chip cookies become more healthy when you use whole-wheat flour or oats instead of the standard all-purpose flour.

• Cooking Whole Grains

There are some simple steps you can apply to cooking whole grains that will assist you in getting a better flavor from the grain as well as shorten the cooking time.

• Rinse

Rinsing your grains will remove any excess starch or dirt clinging to the grain. Make sure that you only rinse the amount of grain that you are going to cook that day. Grains can sprout and become moldy if stored wet. Your grains are completely rinsed when the water runs clear.

• Soak

Soaking your grains overnight will not only help them cook more quickly, but they’ll cook more evenly. Make sure to soak them in the refrigerator to keep away any bacteria.

• Don’t Salt

So many times in cooking we are encouraged to salt the food to bring out its flavor. In the case of grains, however, salt often reacts with the bran, making it tough, just as it does in beans. If you want to add salt, introduce it later in the cooking process.

• Equipment

To cook grains, all you really need is a saucepot and a lid. However, using a Crock-Pot or a pressure cooker can make cooking grains effortless. I have one friend who soaks her oatmeal overnight in the Crock-Pot and times it to go on in the morning. She wakes to freshly cooked, warm oatmeal.

• Grains at High Altitude

It takes longer to cook grains in high altitude because boiling takes place at a lower temperature here than at sea level. So while the grains are sitting there, trying to cook, they are absorbing all that liquid, but not cooking as quickly. This translates to longer cooking times and the need for more water or liquid.

• Enjoy!
Adding whole grains into your everyday cooking and eating can be seamless. Three ounces is not much to ask. One of the best time-savers I know of is employing your freezer. Make extra and freeze it. Now you have cooked whole grains on hand to add to salads, soups, or simply sauté as a side dish. So, the next time you go the grocery store, pick up a new grain, and go for it!

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Whole Grains vs. Processed Grains

Here’s a snapshot of how whole grains stack up (based on a 1 cup serving):

Whole Wheat Flour

calories 407

protein 16 grams

carbohydrates 87 grams

fiber 15 grams

calcium 4% daily suggested amount

iron 26% daily suggested amount

White Flour

calories 455

protein 13 grams

carbohydrates 95 grams

fiber 3 grams

calcium 2% daily suggested amount

iron 32% daily suggested amount

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Lara Ritchie is the culinary director and a teacher at Nothing To It! Culinary Center.