New Hampshire Home March-April 2023 - 38

HOME COOKING with Mary Ann Esposito
To Your Health!
Tasty and good for you, whole grains are a win-win.
THE NEXT TIME you walk through the
grocery store, take a stroll down the
aisle that stocks rice and you will see
an amazing array of whole grains that
may be unfamiliar, like teff, spelt, rye,
millet and sorghum. Many of us are
more familiar with oats, cornmeal,
wild rice and barley.
According to the Whole Grains Council,
whole grains are defined as those
that have been minimally processed
and retain all parts of the grain kernel:
the bran, the germ and the endosperm.
In contrast, refined grains are those
that have been processed to remove the
germ and bran, which means that just 15
percent of the grain retains its fiber and
nutrients. Refined grains have a long
shelf life because their essential oils
have been removed, while the oil-rich
germ in whole grains causes them to
have a shorter shelf life and be prone
to becoming rancid, so it is best to keep
them refrigerated once opened.
Whole grains in general have seen a
steady surge in popularity as consumers
increasingly recognize their health
benefits. Known as super foods, whole
grains are packed with fiber, protein,
magnesium, iron, copper, phosphorus
and many other vital nutrients.
Dive into a bowl of hot oatmeal for
breakfast and you will be doing your
blood pressure and cholesterol level
a favor. Eating whole grains is one of
the best ways to support a healthy diet.
Opting for brown or wild rice instead of
the white version is a smart way to boost
your intake of nutrients.
Consider serving grains as a base for
vegetarian main dishes, adding ingredients
like mushrooms, peppers and
asparagus.
Farro and quinoa are also among
my favorite grains to cook with. Farro,
a wheat berry grown in Italy and the
Middle East, is a protein-packed grain
with a chewy texture and a nutty taste.
Extremely versatile, farro can be used
in dishes from soups to salads and as
an integral part of vegetable and meat
courses. Use it for stuffing cabbage rolls
or add it to your meatloaf mix. Quinoa,
BY MARY ANN ESPOSITO | PHOTOGRAPHY BY JOHN W. HESSION
36 New Hampshire Home | March / April 2023
an almost microscopic grain native to
South America, is related to spinach and
Swiss chard. Once known as the gold of
the Incas, it contains all nine essential
amino acids and is low in gluten.
Experiment with whole grains in baking,
too. Who among us does not have
our Granny's recipe for oatmeal bread,
cookies or muffins? How about adding
oats to your favorite pancake mix?
Ramp up your cooking and baking
with whole grains. There are so many
ways to use them, plus they're good for
your health! NHH

New Hampshire Home March-April 2023

Table of Contents for the Digital Edition of New Hampshire Home March-April 2023

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New Hampshire Home March-April 2023 - 2
New Hampshire Home March-April 2023 - 3
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