I’ve recently returned from an international nutrition conference on whole grains, and from reports by scientific panelists to tasty cooking demos by talented chefs, I have a whole lot to share. (I’ll have to do it in stages.) The theme was Make (at least) Half Your Grains Whole, which is also the advice of the FDA Dietary Guidelines. Why the emphasis on whole grains? Foods made from the entire grain kernel— bran, germ and endosperm—offer far more health benefits than refined grains that are mostly endosperm. Whole grains are important sources of fiber (most of us don’t get enough), other phytonutrients and some key vitamins and minerals. Eating three or more one-ounce servings of whole-grains may lower your cholesterol and risks of some chronic diseases, as well as help manage your weight.
I was especially impressed, however, by possible benefits to children. Kids need an array of foods to get the nutrients they require to grow, do well in school and even to run and play. Yet many are choosy eaters and resist anything not on their short list. The good news is that their fun-to-eat foods, like spaghetti, mac and cheese, burgers and pizza can be made with whole–grains. I was delighted by the conference display of so many new and delicious versions of pasta, burger buns, pita pockets, pizza crusts and English muffins now available in supermarkets.
But when shopping, be sure you’re getting the real deal. Look for “whole” before the type of grain such as whole-wheat flour, whole-grain barley or the words “cracked” or “crushed.” Or simply look for the gold and black Whole Grain Stamp on the package.
You may find the cost of whole-grain foods to be slightly higher and feel you can’t squeeze them into an already tight budget. But if you weigh the advantage of two to three times more nutrients than the refined grain version, the added value makes whole grains a better buy. Look for manufacturer’s coupons and discount offers in newspapers, market flyers and online.
I have more information to pass along later on how to make sure your child’s school lunch program rates a gold star in nutrition.
The entire family can enjoy the following tasty, little burgers.
MINI TURKEY BURGERS
Makes 4 servings (8 burgers)
1 pound ground turkey
½ cup shredded zucchini or carrot
1 small scallion, chopped (optional)
1 teaspoon salt (optional)
½ teaspoon ground black pepper
8 small whole-wheat or multi-grain rolls, split
Baby spinach leaves, lettuce or watercress
2 small tomatoes, sliced thin
Optional condiments and toppings
In mixing bowl, gently stir to combine the turkey, zucchini, scallion and seasonings (to avoid toughness, do not overmix). Shape into 8 small patties. Arrange burgers on greased broiler pan or in grill pan. Broil or grill until cooked through, about 3 to 4 minutes per side. Spread condiment on bottom half of each roll. Top each with a patty, greens, tomato slice and top half of roll. Delicious served with sweet potato fries.