WEB EXTRA
Tasty True Whole Grain Recipes
Q&A with Doc Wilson, Ph.D.
Genetically, we all have different tastes for food, and sometimes we can “acquire” new and different tastes. With respect to true whole grains, taste is not much of a problem for most people because such grains, though bland, soak up the flavors of the foods that are served with them.
Q: I have tried various true whole grains, but I have failed to find any that really suit my taste buds. Any suggestions?
A: Practically speaking, there are an infinite number of solutions to your “problem.” This is because true whole grains take up the flavors of the sauces and the foods that are served with them. Think of it this way: Literally any dish that you serve with pasta or rice can easily and quickly be adapted for use with any of the true whole grains—or mixtures of different true whole grains. Thus, we can concoct breakfast, lunch, dinner, desert and snack items that are tasty and more healthy than most of the food we see at our local grocery stores!
A convenient way to start with true whole grains is to experiment with, and develop, one or more “mixes” of grains that are tasty, or at least acceptably neutral, prior to combining them with sauces or other foods. The reason for using a mixture of grains is that you get a better balance of (healthier) nutrients this way. Currently, I use a mixture of three grains (wheat, spelt, and quinoa): I add four cups wheat berries + four cups spelt to seven quarts of boiling water. At the 60-minute mark, I add three cups quinoa and boil another 20 minutes. (This is a full batch; you might cook half a batch, or even a quarter of a batch, initially.) This mixture lasts a little more than three weeks when stored immediately in a refrigerator after each use. Experiment with other grains and mixtures of them, such as rye, triticale, sorghum, buckwheat groats, oat groats (much healthier than oatmeal!), amaranth, millet, barley, teff, kamut and the “honorary” grains: the rices (wild, mahogany, black, etc.).
A Delightful Dozen Concept Recipes
Recipe No. 1: For breakfast, use in place of cold cereals, by adding fresh or frozen fruit and nuts of your choice, plus a milk (e.g., low-fat or no fat “regular” milk, rice milk or almond milk), to a cup or more of already cooked whole grains. Typically, I use frozen wild blueberries, walnuts and raisins. Suit your own tastebuds as to quantities and kinds of fruits, nuts, etc.
Recipe No. 2: For breakfast, consider a true whole grain mix in place of toast (which is not a highly healthy food even when it is made from whole grain flour): place one or two eggs on top of a cup or so of cooked true whole grains, mix if desired, cook in your microwave (or broil in your oven) to doneness that fits your preference, add salt/pepper/other spices to taste, and eat. The reason that toast is not so healthy is that digestion (starting with enzymes in your saliva) of the small flour particles that make up bread can produce very high blood sugar levels in diabetics and other genetically susceptible individuals.
Recipe No. 3: To one to two cups of cooked whole grains, add a conventional can of tuna or salmon (or a comparable amount of freshly cooked fish), ¼ cup or so of low-fat mayonnaise, spices (e.g., mustard, hot sauce, cumin, curry, paprika, onions, garlic, hot peppers, etc.) to taste, chopped tomatoes, chopped celery, etc. Serve all of this on a bed of lettuce or spinach if desired.
Recipe No. 4: To whatever quantity of cooked whole grains, add a piping hot mixture of your favorite vegetables that have been cooked in a can of tomato sauce (either pure tomato sauce, or with chopped tomatoes, or a can of each) with seasonings according to your preference.
Recipe No. 5: Make your favorite salad using greens and other vegetables, add a quantity of cold, cooked whole grains, apply your favorite dressing, mix and serve.
Recipe No. 6: Make a fruit smoothie by placing in your blender your desired amount of fresh or frozen fruits, yogurt, a bit of low-fat ice cream, perhaps a small amount of cinnamon, and a good quantity of cold, cooked quinoa. Blend to your desired consistency.
Recipe No. 7: Add ½ to one cup of cooked whole grains (as a thickener and nutrition enhancer) to 1 cup of your favorite soup.
Recipe No. 8: To one to two cups of cooked whole grains, add shrimp that you have stir-fried with a spicy mix of cayenne pepper, curry, cumin, garlic, hot sauce (or other hot spices to taste), soy sauce, chopped jalapeño peppers and water plus corn starch to thicken.
Recipe No. 9: To one to two cups of cooked whole grains, add shrimp that you have stir-fried with a tasty mix of garlic, chopped red bell peppers (you could also include orange, yellow and/or green bell peppers for visual delight), soy sauce and water plus corn starch to thicken.
Recipe No. 10: Follow Recipe No. 8, except substitute crab meat, chicken, pork or fish for the shrimp.
Recipe No. 11: Follow Recipe No. 9, except substitute crab meat, chicken, pork or fish for the shrimp.
Recipe No. 12: Instead of macaroni and cheese, make “true whole grains and cheese” using your favorite true whole grains in place of the pasta. For a spicy “punch,” try adding jalapeño peppers and pimentos and/or other vegetables.
From the above recipes, you get the idea of how to create your own delectable recipes using super healthy true whole grains!
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
About Doc Wilson
 Doc Wilson is a physiologist, biochemist, nutritionist and personal trainer who does personal training and nutritional counseling at Columbia Association. He earned a Ph.D. in physiology and biochemistry from the University of Illinois at Urbana-Champaign. He also holds a Master of Arts in physiology from SUNY at Buffalo, and he conducted a post-doctoral fellowship in biochemistry and physical chemistry at Duke University. He is a past faculty member of the University of Maryland Schools of Medicine (Department of Medicine, Division of Nephrology) and Dentistry (Department of Physiology).
Wilson’s areas of specialization include weight loss and weight control, preventing and reversing type 2 diabetes, preventing and reversing high blood pressure and other cardiovascular diseases, and exercise and nutrition for optimum overall health. His first book, "Total Health in a Nutshell," is slated for publication in the near future.
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