Whole grains are everywhere....in breakfast cereals, breads, side dishes like grains and pasta, soups snacks, and baked goods. With such availability and the good news about their health benefits, you'd think we would all be meeting our daily requirements for three servings of whole grains a day. Unfortunately, we are a long way off. Consumers feel they are getting more whole grains than they really are. By missing your mark for whole grains, you are losing out on an opportunity to gain many health benefits linked with these foods. There are lots of healthy compounds in whole grains; they are a nutrient dense power house. When whole grains are refined like so much of our food, there is only a fraction of the phytonutrients, vitamins and minerals that there is in the whole grain.
Benefits from moderate (about 3 servings per day) whole grain intake:
- Decreased risk of cardiovascular disease (such as decreased risk of hypertension, decreased LDL (bad) cholesterol levels, and improved blood vessel function.
- Decreased risk of stroke.
- Decreased risk of obesity.
- Decreased risk of metabolic syndrome (factors that increase your risk for coronary heart disease and type 2 diabetes).
- Decreased risk of type 2 diabetes.
- Decreased risk of colorectal cancer.
- Decrease risk of total mortality.
Meatless Monday Recipe: Bulgur Pilaf with Chickpeas and Herbs ( adapted from Martha Rose Shulman)
Serve as a side dish or at the center of your plate – this dish is satisfying and high in protein.
INGREDIENTS
1 cup dried chickpeas, soaked for 6 hours or overnight in 1 quart water
Salt
1 cup coarse bulgur
2 Tbsp extra virgin olive oil
1 bunch scallions, finely chopped
2 large garlic cloves, minced
¼ cup finely chopped flat-leaf parsley, or a combination of parsley and dill
2 Tbsp finely chopped fresh mint
Juice of 1 lemon
Ground black pepper
Salt
1 cup coarse bulgur
2 Tbsp extra virgin olive oil
1 bunch scallions, finely chopped
2 large garlic cloves, minced
¼ cup finely chopped flat-leaf parsley, or a combination of parsley and dill
2 Tbsp finely chopped fresh mint
Juice of 1 lemon
Ground black pepper
INSTRUCTIONS
1. Drain the soaked chickpeas and place in a pot with 1 quart water. Bring to a boil, reduce the heat, and simmer for 1 hour. Add 1 teaspoon salt to taste and continue to simmer for 30 minutes to 1 hour, or until the chickpeas are tender.
2. Place the bulgur in a 2-quart bowl. Place a sieve over the bowl and drain the chickpeas so that the hot broth covers the bulgur. Set the chickpeas aside. Cover the bowl and allow the bulgur to sit until fluffy, 20 to 30 minutes. Drain over a sieve, and press on the bulgur with your hands to squeeze out excess liquid.
3. Heat 1 tablespoon of the oil in a large, heavy skillet over medium heat. Add the scallions. Cook, stirring, until tender, 2 to 3 minutes. Stir in the garlic and continue to cook until fragrant, 30 seconds to 1 minute. Stir in the bulgur and chickpeas. Add the herbs and the remaining 1 tablespoon of oil and toss together. Remove from heat, add the lemon juice and black pepper. Taste and adjust the salt. Add more lemon juice if desired. Serve hot or at room temperature.
2. Place the bulgur in a 2-quart bowl. Place a sieve over the bowl and drain the chickpeas so that the hot broth covers the bulgur. Set the chickpeas aside. Cover the bowl and allow the bulgur to sit until fluffy, 20 to 30 minutes. Drain over a sieve, and press on the bulgur with your hands to squeeze out excess liquid.
3. Heat 1 tablespoon of the oil in a large, heavy skillet over medium heat. Add the scallions. Cook, stirring, until tender, 2 to 3 minutes. Stir in the garlic and continue to cook until fragrant, 30 seconds to 1 minute. Stir in the bulgur and chickpeas. Add the herbs and the remaining 1 tablespoon of oil and toss together. Remove from heat, add the lemon juice and black pepper. Taste and adjust the salt. Add more lemon juice if desired. Serve hot or at room temperature.
Advanced Preparation: You can make the pilaf hours ahead, but do not add the herbs. Reheat in a microwave or in a nonstick skillet over medium heat, then stir in the herbs and serve.
Per serving (based on 4 servings): 360 calories, 14g protein, 58g carbohydrates, 15g fiber, 10g fat, 1g saturated fat, 0mg cholesterol, 60 mg sodium.
Halloween Treats & Tricks to Stay on Track!
If you are like most of us you are going to be stocking up on candy for the trick-or-treaters! It is a great Holiday - BUT - it is a ton of temptation when you are trying to lose weight and eat healthy! Here are a couple of things to remember; candy can be calorie dense which means the calories add up quickly. Chocolate tends to be higher in fat so that increases the calories as well. Better choices for low fat or fat free treats are candy corn, twizzlers or hard candies because not only are they lower in fat but typically the serving size is bigger. Fun Size candy bars are always a good option because they are portion controlled.
My favorite 'tricks' for keeping on track are:
* Wait until Halloween to buy the candy so you won't be tempted to open it early!
* Buy only what you think you can give away to the kids!
* Take the left over candy to work, school or simply give it away to get it out of the house!
Enjoy Halloween, it's OK to have a treat or 2 - you won't gain 10 pounds in 1 night!
Monday Motivator: Feel Full With Fiber
Fiber has been shown to improve digestion, regulate blood sugar and help you feel fuller, longer. Get your recommended 25-30 grams each day with several servings of fiber-rich foods like whole grains, fruits, vegetables and legumes.
Are you eating your whole grains and are you getting the recommended 25-30 grams of fiber each day? If you are lacking in this area of your nutrition call or email me so I can help you to reach optimal wellness with these requirements.
Have a great week!
Be Fit, Be Healthy, Be Happy,
Lisa
LQ WELLNESS
lisaquinnwc@embarqmail.com
973-383-0955
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