Sep. 16--Whole grains are good.

That simple statement bombards us daily -- on bread and cereal packages, in newspaper and magazine articles, on television ads, in doctors' and nutritionists' advice for healthy eating.

But why are they good, you might wonder. And beyond brown rice or whole-wheat bread, what are they?

Whole or minimally processed grains are good because they contain a wealth of vitamins, minerals, antioxidants and fiber. They've been shown to help lower the incidence of cancer, heart disease and diabetes, and that fiber -- your grandma might have called it "roughage" -- can help reduce cholesterol if consumed on a regular basis.

Whole grains range from the familiar wheat -- also kamut, spelt, emmer and the wheat-rye hybrid, triticale -- to barley, corn and popcorn, millet, oats, rice, rye, sorghum and wild rice (not true rice at all, but the seeds of an aquatic grass). Amaranth, buckwheat and quinoa are used in similar ways but aren't true grains because they aren't members of the grass family. Incorporating more whole grains and foods made with whole grains into the diet is an easy and often inexpensive way to go "green" and eat organic food, says Cassie Knowlton, registered dietitian for the local Women Infants Children nutrition program.

"It's a matter of changing how we think and stepping out there and trying something new that's good for your health. I think people are changing their attitudes."

Knowlton says she "absolutely" recommends eating more whole-grain foods to her WIC clients and notes that the USDA recently changed the WIC food package for the first time in 30 years. That change involved adding whole-grain foods -- a choice between whole-grain bread, brown rice and corn tortillas -- to the foods that can be purchased with WIC vouchers.

"The clients have taken to it pretty well. They're excited to get new foods. We've explained that whole grains have more vitamins and minerals and high levels of antioxidants as well.

"It's been proven that whole grains are healthier than their white

counterparts."

Knowlton says at least half of the grain products a person eats during a day should be whole-grain; or, on a daily basis, a person should have three or more servings of whole-grain food. A serving is equal to one slice of bread or 1 cup of cereal or cup of rice.

And she says it's important to pay attention to labels when buying these foods. The words "high fiber" on a package are good, but don't necessarily mean the product is made from whole grain. Look for the words "100 percent whole wheat" on the package or an ingredient label that has "whole wheat" as the first ingredient listed when you're buying a wheat product such as bread.

The WIC program includes a nutrition-education component and Knowlton says she suggests ways that clients can get more whole grains into their diets, and ways they can substitute whole-grain foods for less healthful ones; for example, a whole-wheat tortilla spread with peanut butter and topped with sliced bananas is a much better snack than a packaged snack cake, she says.

WIC is funded by federal grants and serves pregnant and postpartum women, their infants and children younger than 5.

Sources for information about whole grains include the Whole Grains Council (www.wholegrainscouncil.org); the Mayo Clinic (www.mayoclinic.com/health,whole-grains); and

www.mypyramid.gov -- click on "grain group" under the heading Inside the Pyramid.

maryp@chieftain.com

RECIPES

WHOLE WHEAT SANDWICH BREAD

1 1/2 cups (12 ounces) lukewarm water

2 tablespoons (1 ounce) butter or vegetable oil

1 1/2 teaspoons salt

2 tablespoons (1 1/4 ounces) sugar

1/2 cup (2 1/2 ounces) Baker's Special Dry Milk or nonfat dry milk

2 1/2 cups (10 1/2 ounces) King Arthur 100 percent Organic White Whole Wheat Flour or Whole Wheat Flour

1 cup (4 1/2 ounces) Hi-maize Natural Fiber; or substitute whole wheat flour for the Hi-maize 2 teaspoons instant yeast

Note: Reduce the water by 2 tablespoons if you're baking this bread in the summer, when there's more humidity in the air.

Combine all of the ingredients, and mix and knead -- by hand, mixer or bread machine -- until you've made a smooth, fairly stiff (but not dry) dough. Place it in a lightly greased bowl, cover the bowl, and allow it to rise for 60 to 90 minutes, until it's expanded a bit. It won't have doubled in size, but should feel puffy when you squeeze it.

Lightly grease a 9-by-5-inch loaf pan. Gently shape the dough into a smooth log; there's no need to punch it down, just stretch and round it to fit into the pan. Place it in the pan, smooth side up, cover the pan, and allow the loaf to rise for about 30 to 45 minutes, till it crowns over the rim of the pan by an inch or so. Towards the end of the rising time, preheat the oven to 375 degrees.

Bake the bread for 35 to 40 minutes, until the center registers 190 degrees on an instant-read thermometer. Remove it from the oven, and turn it out of the pan onto a rack. Allow the bread to cool completely before slicing.

Yield: 1 loaf.

- Recipe from King Arthur Flour; courtesy of Whole Grains Council

BULGUR AND BLACK BEAN SALAD WITH GRILLED CORN AND CHILES

2-3 Anaheim chiles (Poblano chiles for a more piquant taste)

1 ear of corn, shucked and washed

1 tomato, sliced in half crosswise

6-7 sliced green onions

1 (15 ounce) can black beans, rinsed and drained

2 tablespoons cilantro, chopped

1 cup No. 3 coarse bulgur

3 tablespoons olive oil

1/2 teaspoon salt

3 tablespoons white wine vinegar

1 2/4 cups water

Fresh ground black pepper

Light a fire in the charcoal grill or preheat a gas grill to medium-high. When the fire is hot, lay the chiles, corn and tomato on the rack. Cover and grill, turning them occasionally. Leave corn on the grill until light charred marks are evenly distributed, about 8 to 10 minutes. Remove tomato when it is softened and lightly charred on the edges, about 5 minutes. Set them aside to cool.

Leave the chiles on the grill until they are charred all over -- about 8 minutes. Place the hot chiles

in a plastic bag to steam until they are cool enough to touch.

In a medium saucepan, bring 1 cups of water to a boil. Add the bulgur and salt, cover, reduce the heat to low, and cook until the bulgur has absorbed all the water. This will take about 5 minutes. Remove from the heat and let stand, covered, while preparing vegetables.

Remove the corn from the cob. Rub away the burned skin of the chiles and chop fine. Dice the tomato. Add all these vegetables to a large salad bowl. Add the bulgur, beans, green onions, olive oil and vinegar. Season with a generous grinding of black pepper.

Toss all ingredients and set aside for 30 minutes. Serve at room temperature. Garnish with a slice of avocado and/or spoonful of salsa.

Makes 8 servings. Nutrition facts per serving: 194 calories, 6g fat., 0mg cholesterol, 29g carbohydrates, 7g protein.

- Recipe from Sunnyland Mills; adapted from www.healthwell.com; courtesy of Whole Grains Council

WILD RICE CRAB CAKES

1 package (8 ounces) crab, shredded

1/4 cup each sliced green onion and finely chopped red pepper

6 tablespoons mayonnaise

1/2 cup finely shredded Parmesan cheese

2 eggs, lightly beaten

1 1/2 cups cooked wild rice

1 teaspoon minced garlic

1 tablespoon lemon juice

2 tablespoons finely chopped cilantro

1/4 teaspoon each red cayenne pepper and salt

1/2 cup canola oil

In a large bowl, combine all ingredients except oil. Shape mixture into 10 patties; refrigerate 1 hour. In large pan, heat oil over medium heat. Cook crab cakes until brown.

Makes 4 to 5 servings.

- Recipe from Minnesota Cultivated Wild Rice Council

GOLDEN PUMPKIN PIE CRUST

2/3 cup (2 1/4 ounces) old-fashioned or quick rolled oats, ground for 30 seconds in a food processor

1/3 cup (1 1/2 ounces) King Arthur whole wheat flour, traditional or white whole wheat

1/3 cup (1 1/2 ounces) King Arthur Unbleached All-Purpose Flour

2 tablespoons (1 ounce) brown sugar, firmly packed

3/4 teaspoon ground cinnamon

1/4 teaspoon salt

6 tablespoons (3 ounces) cold unsalted butter, cut into small cubes

3 to 4 tablespoons (1 1/2 to 2 ounces) cold milk or half-and-half

FILLING

Scant 2 cups (15-ounce can) pureed pumpkin

3 large eggs

1 cup (8 ounces) half-and-half or light cream

3/4 cup (9 ounces) honey

1 tablespoon (1/2 ounce) melted butter

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1/2 teaspoon salt

2 teaspoons dark or spiced rum, optional

To make the crust: In a medium-sized bowl, whisk together the oats, flours, sugar, cinnamon and salt. Cut the butter into small cubes and work it into the dry ingredients (using your fingers, a pastry blender or fork, or a mixer) until the dough is unevenly crumbly. Sprinkle in the milk, continuing to mix until the dough is cohesive. Grab a handful; if it holds together willingly, and doesn't seem at all dry or crumbly, you've added enough liquid.

Shape the dough into a disk. Roll its edges along a floured work surface (as though the disk were a wheel), in order to smooth them out. Pat the disk till it is about 1 inch thick, wrap it in plastic wrap, and refrigerate overnight, or for up to 3 days.

Remove the dough from the refrigerator. Allow it to warm a bit and become flexible, 15 to 30 minutes. Flour your work surface, and roll the dough into a 12-inch circle. It may crack a bit around the edge; that's OK. Just patch the crust once it's in the pan. Transfer the dough to a regular (not deep-dish) 9-inch pie pan that's at least 1 inches deep. Trim and crimp the edges. Place the crust in the refrigerator to chill while you prepare the filling. Preheat the oven to 425 degrees.

To make the filling: In a large bowl, mix together all of the filling ingredients until smooth.

To assemble and bake the pie: Remove the crust from the refrigerator. Pour in the filling. Cover the edge of the crust with aluminum foil. Place the pie on the bottom rack of the oven, and bake it for 15 minutes. Reduce the oven temperature to 350 degrees, move the pie to the middle rack, and bake for an additional 35 minutes, or until the temperature at the center is at least 170 degrees, and a knife inserted 1 inch from the edge comes out moist, but clean. Remove the pie from the oven, and cool to room temperature (or chill) before serving. Serve with whipped cream, if desired.

Yield: 1 pie, about 8 to 10 servings.

- Recipe from "King Arthur Flour Whole Grain Baking"; courtesy of Whole Grains Council

WHAT'S A WHOLE GRAIN? Grains are the seeds of plants. When whole, they include bran, germ and endosperm, all of which have valuable nutrients.

Bran forms the outer layer of the seed and contains most of the fiber.

Germ is the part of the seed from which the new plant sprouts. It's a concentrated source of nutrients.

Endosperm or kernel accounts for most of the seed and contains just small amounts of vitamins and minerals.

Refined grains have had the bran and germ removed during milling. Vitamins and minerals are added to the milled grain, but the resulting product doesn't have as much of these nutrients as the original whole grain and doesn't contain as much fiber. -- Source:

www.mayoclinic.com

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