ROANOKE TIMES
Copyright (c) 1996, Roanoke Times
DATE: Wednesday, August 7, 1996 TAG: 9608070008
SECTION: EXTRA PAGE: 8 EDITION: METRO
Foods like Moroccan couscous, Asian noodles, quinoa and amaranth once appeared only in health food stores and international restaurants. Today, these ``exotic'' grains are grabbing the attention of mainstream America, cropping up everywhere from gourmet menus to supermarket shelves.
``For decades, complex carbohydrate-rich grain foods have been the favored fare of athletes and vegetarians,'' said Janet Lepke, a nutrition consultant and journalist. ``Now, in a quest for convenient foods that not only taste good, but are good for you, the rest of us are discovering you don't have to be a vegetarian or a long-distance runner to enjoy all the benefits of grains. It's a culinary awakening.''
Once mistakenly thought of as fattening, grain foods now receive star billing, dressed in everything from the traditional to the trendy, Lepke said. Unique varieties such as couscous, bulgur, quinoa and amaranth, as well as new takes on traditional favorites like pasta, bread, bagels, cereal, crackers and tortillas, are the fire behind the latest consumer trends.
``The shift is definitely in the right direction as Americans strive to reduce dietary fat and eat more grains, fruits and vegetables,'' Lepke said. ``People are beginning to grasp the recommendations of the Food Guide Pyramid. That means we're basing menus on a foundation of low-fat grain foods.''
Judi Adams, a dietitian who heads the nonprofit Wheat Foods Council, agreed, noting that Americans have plenty of room to add more grains to their eating plans. While the U.S. Food Guide Pyramid recommends 6 to 11 daily servings of grain foods, research by Gallup shows the average American reports eating only three servings each day.
``Grain-based eating is good news for those of us who are tired of being told what not to eat,'' Adams said. ``Finally, nutritionists are saying it's OK to enjoy more of something.''
As an added benefit, grain-based menus leave room for occasional indulgences, according to Adams. ``When you center meal plans around grain foods and include plenty of fruits and vegetables, and just enough dairy and meat, you can reward yourself with sweet treats like cookies, cakes and muffins once in a while.''
Adams said grain-based meals make sense on a practical level as well. ```Speed scratch' is becoming a popular term for the way we cook today,'' said Adams. ``It's not uncommon to combine two or three semi-prepared foods into one main dish. Pasta, bread, tortillas and other grain foods create a quick background for fruits, vegetables and leftovers. Add a few herbs, spices or flavorings and you've got nutritious meals that save time and stretch your food budget, without stretching your waistline.''
`In-grain' yourself
Despite their recent rise to stardom, many of today's trendier, ``new'' grain foods have actually been around for centuries. Check out the grains glossary (Page 8) for quick ways to make meals unique. (But don't forget traditional pasta, bread, tortillas, crackers and cereal. They're all excellent ways to get the recommended 6 to 11 daily grains servings.)
When preparing these grains, follow package directions for best results, or use the general guidelines, cooking times and grain-to-water ratios listed on Page 8. General instructions: Bring water to a boil, add the proper amount of grain and cook (covered) for the recommended time.
Putting together nutritious, low-fat meals is quick and easy when you think of grain foods first. As the foundation of a main dish, grains offer variety, convenience and great taste. To spark serving ideas, simply select a grain food across the top of the chart below, then choose an ingredient from the side; there are 20 combinations. Move your fingers down and across until they meet and you've got an idea for a simple, new dish. You can also substitute fruits, vegetables, meats or seasonings you happen to have on hand for similar ingredients listed on the chart. Season combinations to taste and serve cold or warm according to personal preference.
BARLEY
A favorite of the ancient Egyptians, Romans and Greeks, this grain is most commonly eaten in soups. Pearl barley is barley without its tough husk and makes an excellent side dish to meats and vegetables. Barley can be found in the cereal section of supermarkets and in health food stores. Prep time: 30 minutes. Grain-to-water ratio: 1:2 1/2 cups.
BULGUR
A precooked, cracked version of whole wheat, bulgur works well in salads and pilafs, as the base for vegetables and meats or as a meat substitute. Bulgur may be sold as a pilaf or ``tabbouleh'' mix, and is sometimes called tabbouleh wheat. Soak overnight, drain and serve in chilled salads or pilafs, or follow stove-top directions. Allow cooked bulgur to stand five minutes before serving. Prep time: 15 minutes. Grain-to-water ratio: 1:4 cups.
COUSCOUS
(koos-koos)
This North African pasta of precooked, steamed semolina (the refined inner portion of durum wheat) is available in coarse, medium and fine grades. Couscous can be found in supermarkets, usually where rice, bulgur and pasta are sold, and can be served hot or cold, creating a versatile base for salads, pilafs and vegetable or meat dishes. Prep time: 5 minutes. Grain-to-water ratio: 1 1/4:1 cup.
QUINOA
(keen-wah)
A staple of the ancient Incan empire, quinoa is a nutrition powerhouse, providing the eight essential amino acids, assorted B vitamins, vitamin A, phosphorus, iron, lysine and calcium. Usually added to pilafs, stews or breads, quinoa can be found in the specialty section of supermarkets, gourmet food shops and health food stores. Prep time: 15 minutes. Grain-to-water ratio: 1:4 cups.
WHEAT BERRIES
A chief dish of ancient Egypt and Palestine, wheat berries (kernels) are the simplest form of wheat and may be cooked and eaten whole. Found in the specialty food aisle of grocery stores, wheat berries make great pilafs, stews, soups and salads, or serve as a bed for vegetables and meat. Prep time: 7 minutes or longer, depending on desired consistency.
Grain-to-water ratio: 1:3 cups.
Sun-dried tomatoes (chopped)
Grilled or sauted shiitake mushrooms and arugula
Black beans and tomato salsa
Grilled chicken breast, cut in strips
Low-fat turkey sausage (cooked)
Roasted red, green or yellow peppers
Spinach or other leafy, green vegetable (boiled or sauted in olive oil)
PASTA (any shape, cooked)
Add garlic and olive oil. Toss together.
Add garlic and olive oil. Toss together.
Toss together. Serve warm.
Add pesto sauce, fresh parsley, yellow peppers and sun-dried tomatoes. Toss together.
Add fresh grated Parmesan and olive oil. Toss together.
Add toasted pine nuts and fresh grated Parmesan. Toss together
Add low-fat mozzarella, tomatoes, yellow peppers and garlic. Toss together.
COUSCOUS(cooked)
Add chickpeas, green onions and lemon juice. Toss together.
Add balsamic dressing. Toss together. Serve cold.
Add chopped fresh tomatoes. Toss together. Serve warm.
Add red peppers and garlic. Toss together.
Add sauted garlic. Toss together.
Add balsamic dressing. Toss together.Serve cold.
Add red onion, tomatoes and red wine vinegar dressing. Toss together.
QUINOA (cooked)
Add garlic and basil or oregano. Toss together.
Add garlic and olive oil. Toss together.
Add olives. Toss together.
Add onion, tomatoes and your favorite low-fat dressing. Toss together. Serve cold.
Add fresh basil and balsamic vinegar. Toss together.
Add balsamic dressing, garlic and plum tomatoes. Toss together. Serve cold.
Add toasted pine nuts, garlic and red pepper. Toss together.
BULGUR (cooked)
Add garlic and basil or oregano.Toss together.
Add garlic and olive oil. Toss together.
Add low-fat cheddar cheese. Toss together. Serve warm.
Add grilled onion, tomatoes and low-fat dressing. Toss together. Serve cold.
Add your favorite low-fat, shredded cheese. Toss together. Serve warm.
Add balsamic dressing, red onion, tomatoes and cucumber. Toss together. Serve cold.
Add olives, tomatoes and feta cheese. Toss together.
ASIAN NOODLES (cooked)
Add green onions, green peppers and low-sodium soy sauce. Toss together.
Add sun-dried tomatoes, black olives and red wine sauce. Toss together.
Add green peppers. Toss together. Serve warm.
Add olive oil, chives, garlic, green onions and spinach. Toss together.
Add red and green peppers and onions. Toss together.
Toss together. Serve warm.
Add mushrooms, peanut sauce, garlic and sun-dried tomatoes. Toss together.
TORTILLA
Top tortilla with tomatoes and mashed chickpeas. Roll. Serve warm.
Top tortilla with grilled mushrooms, red leaf lettuce and Dijon mustard. Roll. Serve warm.
Toss beans and salsa together. Serve cold. Use as dip for pita bread, tortilla chips or crackers.
Top tortilla with chicken, lettuce, tomatoes, sprouts and low-fat Ranch dressing. Serve cold.
Top tortilla with turkey and low-fat cheddar cheese. Roll. Serve warm.
Top tortilla with lean turkey cuts, lettuce and tomatoes. Roll. Serve warm.
Top tortilla with cooked spinach, olives, tomatoes and feta cheese. Roll. Serve warm.
PITA BREAD
Add tomatoes to mashed chickpeas. Use as a dip for pita bread.
Stuff pita with grilled mushrooms, sprouts and low-fat salad dressing. Serve warm.
Stuff pita with red leaf lettuce, low-fat cheddar or mozzarella.
Stuff pita with lettuce, tomatoes, onion and low-fat Ranch dressing.
Stuff pita with cherry tomatoes, fresh parsley and chopped red peppers. Top with fresh parsley.
Stuff pita with chopped vegetables, balsamic dressing and thyme.
Stuff pita with cooked spinach, olives, tomatoes and feta cheese. Serve warm. see microfilm for complete chart
LENGTH: Long : 256 lines ILLUSTRATION: PHOTO: Wheat Foods Council Asian noodles, bulgur andby CNBpasta are just a few grain foods that combine easily with a variety
of ingredients for nutritious, low-fat meals. color
2. chart of different grains with color photos (text at end of
story)
3. chart - "in-grain' yourself (text at end of story)