Less common picks for whole grains & Tabbouleh recipe

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The following was in a local paper:

Less common picks for that whole grain goodness
By: Carla Haley - Texarkana Gazette

You’re probably familiar with whole-grain options like 100 percent whole-wheat bread, brown rice and oatmeal, but what about some of the less common, more exotic grains? The next time you shop for food, pick up a box or a bag of a whole-grain product that you’ve never tried before.

Bulgur is a staple of Middle Eastern dishes, and consists of kernels that have been steamed, dried and crushed. It has a tender and chewy texture with a nutty taste and cooks quickly.

Quinoa is an ancient, protein-packed grain used in South American cuisine that cooks up light and fluffy, and has a texture compared to that of couscous. It should be rinsed before cooking.

Millet is a staple grain in parts of Africa and Asia. It is rich in vitamins and minerals and is best toasted before boiling. It comes in several varieties and has a bland flavor that is a background to other seasonings.

Buckwheat in its various forms can be found as a breakfast cereal (farina), in Japanese soba noodles, as roasted groats (kasha), and more.

Triticale is a grain that is a hybrid of wheat and rye. It comes in several varieties including whole berry, flakes, and flour.

One over-looked grain is popcorn. Popcorn is a whole grain that can have added fat and salt. Try air-popping your popcorn to avoid these extras. If you’re buying microwave popcorn, look for a lower-fat variety. You may also want to try the snack size bag to help with portion control.

The best way to tell if a product is whole grain is to check the ingredient list on the label. Ideally, you should find the words 100 percent whole wheat, or 100 percent whole grain; at a minimum, whole wheat or whole grain should be the first ingredient. Looking at the product may not reveal if it is whole grain. It may be that color has been added to make it look like a whole grain. So always read the label.

To learn more about reading food labels or incorporating whole grains in your diet, contact me at the University of Arkansas Division of Agriculture in Miller County at 870-779-3609, visit room 215 in the Miller County Courthouse, e-mail me at chaley@uaex.edu. You may also follow me on Facebook.

Tabbouleh is made from bulgur and is a family favorite. It takes only 10 minutes to fix and is ready to eat in 2 hours and 10 minutes. Try this recipe to incorporate more whole grains in your diet.



Tabbouleh

1 cup bulgur

1 2/3 cups boiling water

1/3 cup olive oil

1/3 cup lemon juice

1 cup chopped green onions

1 cup chopped fresh parsley

1/4 cup chopped fresh mint

3 tomatoes, chopped

1 cucumber, peeled, seeded and chopped

1 teaspoon salt

ground black pepper to taste



Combine bulgur and boiling water in a large bowl. Cover, and set aside to soak for 1 hour. Add oil, lemon juice, onions, parsley, mint, tomatoes, and cucumber; toss to combine. Season to taste with salt and black pepper. Cover, and refrigerate for at least 1 hour. Serve cold.

Nutrition information: 8 servings; 163 calories per serving, 9.5 grams total fat, 307 mg sodium, 18.8 grams total carbohydrates, 4.6 grams dietary fiber, 3.3 grams protein.