5 ways to make whole-grains tastier

Abysmal US nutrition statistic:  

Ninety-three percent of Americans fail to eat the recommended amount of whole-grains, a measly 3 ounces everyday (1).  This is according to a 2007 Economic Research Report published by the USDA.

Not surprising as Americans are also deficient in fiber (2), fruit and veggies (3) and whole plant foods.  No matter what type of diet you're on, Americans need to eat more fruits, veggies, whole-grains and beans.  Period.

But back to whole-grains.  What are they and how can you make them taste good?

Whole-grains are grains that still have 100% of their original nutrients and edible parts.  You could literally cut whole-grains down in the field, bring them into your kitchen, clean off the inedible parts, cook them in a pot and eat them.  Or, you could grind 100% whole-grains into flour and then use it to make bread or pasta.

The whole-grains that aren't turned into flour are called intact whole grains.  All of their original nutrients and edible parts are still packaged the same way in your kitchen as they were in the field.  

Examples of intact whole-grains include oats, whole wheat, quinoa, brown or wild rice, popcorn, buckwheat, rye and barley.  

Intact whole-grains are less calorie dense than whole-grain flours because intact whole-grains absorb water or liquid into themselves as they cook.  This makes intact whole-grains more filling than flours without adding extra calories (when using water).  Plus, your body has to work a little harder to digest intact whole grains, which provides you an a longer, more sustained amount of energy.  Flour products (even 100% whole-grain ones) absorb more quickly because they've been slightly pre-digested for you... a machine has ground up the grain instead of your gastrointestinal tract.  

Now the question becomes, how can you eat intact whole-grains and have them taste good? Well, why not just buy them pre-seasoned in a box and not have to worry about it?

Your grains will be healthier if you "doctor them up" yourself instead of buying them pre-seasoned in the grocery store.  Why?  Because food producers generally add fat, sugar and salt to make things taste better.  Buy the grains plain and then you dress them up.

5 Ways to Make Intact Whole-Grains Tastier

1.  Cook in them veg stock.

Cook quinoa or brown rice in veg stock.  Not only does it make the grain more flavorful, but it adds a beautiful golden color to the grain as well.

Brown rice cooked in vegetable stock with spices.

Be sure to keep the liquid to grain ratio the same when cooking.  You can make half of your liquid veg stock or all of it veg stock as long as the overall liquid to grain ratio is correct.

Buy veg stock or broth in the store, or make it yourself.  Here's my husband's, Chef Erik Hoffman (Trisha's Healthy Table Executive Chef) vegetable stock recipe.

2.  Cook whole-grains in coconut milk.

Whether it's quinoa, rice for a curry or with oats in the morning, adding coconut milk will add a lot of flavor to grains.  Coconut milk is almost all fat though, so I try to use a small amount of coconut milk and mix it with water when adding it to my grains.

Need a recipe?  Try our coconut infused quinoa.

3.  Cook in plant milk.

This is especially great for breakfast grains.  You can add almond milk or any plant milk to raw oats or cooked rice or quinoa in the morning and pop it in the microwave for a yummy morning start.  Then, add fruit, raisins or dates and cinnamon and you're good to go. 

4.  Add spices.

When you're not relying on fat and sugar to add flavor to your whole-grains, spices are where it's at for intense flavor.  If you don't know what spices taste good with what grains, google it! Google knows everything.  

Or, you can buy pre-blended spice mixes so you don't have to guess what spices compliment other spices.  For example, buy taco spice mix, cajun or Italian spice mixes.  Add a heavy sprinkle to your pot when you add the grains to your liquid.

5.  Add herbs.

Herbs also flavor food while adding a mega-boost of nutrition, just like spices.  Certain herbs can be added during the cooking process, while other should be added just before eating.  

Soft herbs (think of delicate leaves) such as basil, parsley and cilantro, should be added once the cooking is finished and then mixed in, or added to whole-grains as an edible garnish or topping.  

Hard herbs are thicker and usually have a tough stem.  Rosemary, thyme, bay leaf, lemongrass and lavender are great examples.  Add these herbs while cooking for a robust flavor profile.

Take Control Now

Which of these tips will you try in your kitchen to make whole-grains tastier?  Have a different go-to method to share?  I'd love to hear it.

Answer by clicking 'comment' below the references.

References

1.  Lin, B-H and Yen, ST, The U.S. Grain Consumption Landscape: Who Eats Grain, in What Form, Where, and How Much?, Economic Research Service, U.S. Department of Agriculture, November 2007.  Accessed online August 2016 at http://www.ers.usda.gov/media/216644/err50_reportsummary_1_.pdf

2.  South Carolina Nutrition, Obesity and Physical Activity and Obesity Fact Sheets for Youth and Adults, 2011.  Department of Health and Environmental Control.  Accessed online, May 2016 at: http://www.scdhec.gov/library/cr-009958.pdf

3.  Mobley, AR et al. Identifying Practical Solutions to Meet America’s Fiber Needs: Proceedings from the Food & Fiber Summit. Nutrients. 2014 Jul; 6(7): 2540–2551.

Why Plants are Better for Your Bones Than Dairy

Since we were children we’ve always heard -- "drink milk, it’s good for your bones."

We’re told this because milk has calcium and our bones need calcium.

And it’s true that our bones need calcium.  But milk and dairy products aren’t the only foods with calcium.  

In fact, there are healthier foods that have calcium (as well as a host of the other vitamins and minerals).

For example,

• 1 cup of garbanzo beans = 80 mg of calcium (1)
• 1 cup of kale = 24 mg of calcium (2)
• 1 cup of broccoli = 43 mg of calcium (3)
• 1 cup of raw carrots = 42mg of calcium (4)
• 1 cup of brown rice = 20 mg of calcium (5)

Even a banana has calcium!

• 1 medium banana = 6 mg of calcium (6)

Well how much calcium is in 1 cup of milk?

• 1 cup of non-fat milk = 299 mg (7)
• 1 cup of almond milk = 451 mg of calcium (8)

You get more calcium from drinking almond milk than from low-fat milk!

As well as having calcium, whole plant foods are smarter and safer choices for these 3 reasons...

1.  Whole plant foods contain fiber; they’re naturally low in calories and fat; contain zero cholesterol and they’re abundant antioxidants and all of the different vitamins and minerals our bones need. 

So with plants, you’ll get more bang for your buck compared to dairy.  You won’t only get calcium, but you’ll get a wealth of regenerative nutrients that are good for your whole body, not just your bones.

2.  Dairy products, on the other hand, don’t have fiber, contain cholesterol are naturally higher in fat, and they’re high in animal protein which negatively affects bones, despite containing calcium.

3.  You don’t need as much calcium as think you think. 

The World Health Organization (WHO) has written extensively on what they the calcium paradox (9).  That is, countries in the world where calcium intake is low, osteoporosis (appropriately defined as hip fracture rate rates) are the lowest in the world and in affluent countries where calcium intake is highest, the rate of hip fractures is highest (9). Countries with the highest calcium intakes have the most osteoporosis and fractures. 

In fact, a study published in the British Medical Journal looking at over 61,000 Swedish women for 19 years, found that people who consumed more than 1,137 mg of calcium per day had higher rates of hip fractures compared to people consuming less calcium (10).

Another study published in the Archives of Pediatrics and Adolescent Medicine, found adolescent girls consuming the most dairy products and calcium had more than double the risk of stress fractures versus the girls consuming less calcium and dairy (11).

In light of this evidence, the WHO states that only 400-500 mg of of calcium are needed to prevent osteoporosis .

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There’s one thing I want you to remember from today’s Take Control Tuesday article and it's this...

Whole plants foods have calcium and you don’t need dairy to fulfill your calcium needs.     

Now it’s time for you to put this information into action because it’s useless if you don’t do anything with it.  

To help you do that, I want you to answer this Take Control Now question and share your comment on my website (below), on YouTube or Facebook.

Take Control Now Question

How can you substitute 1 serving of dairy products with 1 serving of whole plant foods in your diet?  What are your ideas?  

And if you liked this video, which I hope that you did, please 'like' it by clicking the like or thumbs up button and show me some love!

References

1.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Garbanzo beans. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/4771?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=garbanzo+beans

2. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Kale. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/3018?fg=&man=&lfacet=&count=&max=25&sort=&qlookup=kale&offset=&format=Full&new=&measureby=

3. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Broccoli. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/2908?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=broccoli

4.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, carrot. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/2937?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=carrot

5. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Brown rice. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/6456?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=brown+rice

6.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Banana, Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/2208?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=banana

7. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, non-fat milk. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/134

8.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, almond milk. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/4161?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=almond+milk

9.  World Health Organization, Diet and Physical Activity Recommendations, accessed online September, 2014 at: http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_osteo.pdf

10.  Warensjo E, Byberg L, Melhus H, et al. Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study. BMJ. 2011;342:d1473.

11.  Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, Calcium, and Dairy Intakes and Stress Fractures Among Female Adolescents. Arch Pediatr Adolesc Med. Published ahead of print March 5, 2012.

5 Reasons Why Oil is NOT a Health Food

Oil is commonly marketed and advocated as a health food.  However, oil -- even olive oil, can really impede on your health goals.  I always avoid it as do leading health experts.  Here's five reasons why...

1. Oil is very low in nutritional value.

It has no minerals, no fiber, no protein, no carbohydrate and minimal vitamins.  However, it does have a heck of of a lot of calories and fat.

One tablespoon of olive oil is a hefty 120 calories.  Not only is it incredibly calorie dense, it also has 14g of fat in one tablespoon!  And 2g of that fat is saturated which we should avoid.  Olive oil does have trace amounts of vitamin E, vitamin K and phytosterols.  But so what!?  So do other whole foods, like the olives themselves!

For 120 calories of oil, I could eat 1.25 baked sweet potatoes.  I'd also get 0.2g of fat, 5g of fiber, actually feel like I ate something, get calcium, magnesium, Iron, phosphorous, potassium, vitamin C, B vitamins, folate, carotenoids, lycopene, vitamin A, vitamin E, vitamin K, all of the amino acids or protein and much more!

Looking at oil's nutritional profile, it really is nothing but pure liquid fat.

2.  Oil makes you fat.

It’s difficult for most people to lose weight or maintain a healthy weight when oil is a regular part of the diet.  Again, one tablespoon of oil is 120 calories.  I could eat 1.25 medium sweet potatoes for that may calories. 

But which of these foods is going to fill me up more?  The sweet potato of course. 

It has more bulk -- I’ll actually feel it sitting in my stomach; it has more fiber, which also helps us to feel full; and it’s full of nutrition that tells our nutrient receptors in our stomachs that we’ve gotten enough nutrition and it's time to stop eating.

Oil doesn’t do that.  It doesn’t make us feel full.  It just adds 100s of extra calories to your diet.  You’ll eat the same amount or quantity of food in a day whether there’s oil on it or not.  Or, you'll actually eat more because the fat makes it taste better.   

Oil is the most calorie dense food in the planet.  

3.  Oil damages your endothelial cells.

Our endothelial cells are a single layer of cells that line our blood vessels.  Our endothelial cells produce nitric oxide which helps our blood flow throughout our bodies. Oil damages those endothelial cells.  Thankfully, according to Dr. Esselstyn, the endothelial cells begin to heal themselves once you take the damaging foods out of the diet and start to eat a low-fat plant-based diet (1, 2).  Especially with lots of greens!

So start to get the meats, dairy, oils and refined foods out of your body!  Work on getting whole-grains, fruits, vegetables and legumes in your belly to start healing your artery walls ASAP!

4.  Heart disease has been reversed without oil. 

Dr. Esselstyn has successfully reversed severe heart disease with a low-fat, oil-free, plant-based diet.  Dr. Esselstyn eliminated all oils, meat, dairy, high-fat plant foods and refined foods in his patients.  In their place, he prescribed a diet of fruits, vegetables, whole-grains and legumes (3).

5.  Oils don't lower cholesterol.

This is only true if you replace saturated fats like butter and lard with unsaturated fats -- most vegetable oils.

However, if someone like me who doesn’t eat any oils, starts to do so, my cholesterol levels will increase.  

Likewise, if you were to stop eating saturated fats and vegetable oils, your cholesterol would decrease even quicker!  (especially if you're eating a whole foods, plant-based diet).

Take Control Now

How many times each day do you consume oil?  What is one way you can begin to cut oil out of your diet?

Sources: 1, 2, 3.