Posted Sept 5, 2011
Hey kids, it’s time to start eating more whole grains.
Tell kids that, and you may not get the best response.
But say you want them to eat more popcorn, and they’ll likely dig in.
It’s easier to pack more whole grains into your diet than you may think. Popcorn, for example, when prepared healthfully in an air popper or on the stovetop, is a good whole-grain source.
Sonja Stolfa, registered and licensed dietitian with St. Francis Hospital, said it’s important for kids to eat enough whole grains.
“Especially with the new plate model,” Stolfa said.
The USDA’s recent announcement that the iconic food pyramid will be replaced with the symbol of a plate was seen as a positive move by many dietitians, including Stolfa. The new guidelines recommend that about half of the plate include grains and proteins. Of those grains, the USDA recommends that half be whole grains.
Stolfa would go a step further.
“It’s even better if all or most of those grains are whole grains,” she said. “Studies show people who eat whole grains have lower body fat and better insulin control.”
Whether it’s for a kid’s or an adult’s diet, Stolfa suggests starting slow.
For kids, that might mean making spaghetti with half white noodles and half whole-grain noodles. Or serving half brown rice and half white rice.
“Usually kids will get used to it after a while. It’s older people who have more trouble,” she said.
But both parents and kids need to be on board, said Rene Norman of Nutrition Consultants of Tulsa.
“Parents have to be good role models and eat the grains themselves. Walk the talk,” Norman said.
While adults may be able to curb their need for unhealthy snacks with added protein or fruit, kids often still crave more identifiable crunchy, crispy snacks.
Instead of eliminating those snacks, look for packaged snacks with the whole grains stamp — given by the Whole Grains Council — which you’ll find on products with 8 or more grams per serving of whole grains.
Or, make your own crunchy snacks, like a trail mix made with whole-grain cereal. Norman likes granola made with whole-grain oatmeal.
In her book “Double Delicious,” Jessica Seinfeld writes of the importance, and ease, of adding whole grains to kids’ diets.
She says there’s no need to relearn the way you cook or eat when incorporating whole grains. She suggests adding them to food you’re already making and eating. Meatballs, for example, are just as good with 3/4 cup of ground bran cereal added to the mixture, she said.
It’s the same approach Stolfa takes. When making pancakes and muffins, she substitutes half whole-wheat flour for the all-purpose flour.
Jessica Seinfeld’s recipe is rich in whole grains and has 11 grams of fiber per serving.
Chicken Enchiladas
Serves 6
1 tablespoon olive oil
2 boneless, skinless chicken breasts, cubed (about 3/4 pound)
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1/2 cup sweet potato or carrot puree
1/4 cup fat-free sour cream
1 cup shredded, reduced-fat (2 percent) cheddar cheese or part-skim mozzarella, divided
6 (9-inch) whole-grain or whole-wheat flour tortillas
1/2 cup spinach puree
1/2 cup mild tomato salsa
1. Preheat the oven to 350 degrees. Coat a 9-by-12-inch baking dish with cooking spray. Warm the oil in a large skillet over medium-high heat.
2. Sprinkle the chicken with garlic powder and pepper. Cook the chicken 4 to 5 minutes, stirring occasionally, until it is cooked through and no longer pink in the center. Off the heat, mix the sweet potato or carrot puree, sour cream and half the cheese into the skillet.
3. Fill each tortilla with the chicken mixture, and roll up. Place seam side down in the prepared baking dish. Dot the tops of the enchiladas with spinach puree. Spoon the salsa over the enchiladas, and sprinkle with the remaining cheese.
4. Cover the dish with aluminum foil, and bake until the cheese melts and the filling is hot, 35 to 40 minutes.
It may not scream “whole grains,” but this is a recipe that sneaks some whole grains into a kid-favorite dinner. It comes from Sonja Stolfa.
Easy Chicken Nuggets
Makes 4 servings
3 cups corn cereal
1/2 cup grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon seasoned salt
1/4 teaspoon paprika
1/8 teaspoon garlic powder
3 tablespoons butter, melted
1 tablespoon milk
1 pound boneless skinless chicken breasts, cut into 1-by-1-inch pieces
1. Heat oven to 400 degrees. Line cookie sheet with aluminum foil. Crush cereal. Mix cereal, cheese, salt, seasoned salt, paprika and garlic powder in medium bowl; set aside. Stir together butter and milk in small bowl.
2. Dip chicken into butter mixture, then roll in cereal mixture to coat evenly. Place on cookie sheet. Bake 9 minutes; turn nuggets over. Bake about 8 minutes longer or until coating is light golden brown and chicken is no longer pink in center.
Tabouli is a good whole-grain salad that kids may like more than you think. This recipe comes from the “Whole Grain Gourmet.”
Lebanese Tabouli
1/2 cup bulgur wheat (fine bulgur preferred, if available)
1 1/2 cups minced parsley
1/4 cup minced mint leaves
1/3 cup minced green onion
2 tomatoes, diced
Dressing:
1/4 cup olive oil
1/4 cup lemon juice
1 teaspoon kosher salt
1/4 teaspoon cinnamon
1 clove garlic, crushed
Fresh ground black pepper to taste
1. Rinse bulgur. Pour boiling water to cover bulgur wheat and allow to soak covered for 30 minutes. Drain any excess water. Allow to cool to room temperature.
2. Toss bulgur with the parsley, green onion, mint and tomatoes.
3. Whisk the olive oil, lemon juice, salt, pepper, cinnamon and crushed garlic.
4. Pour the dressing over the bulgur mixture. and toss until well coated. Refrigerate for about an
hour before serving.
5 ways to eat whole grains
1. Add 1/2 cup cooked wild rice or brown rice to canned or homemade soup.
2. When making meatballs, meatloaf or burgers, mix 3/4 cup ground bran cereal or wheat germ into each pound of ground turkey.3. When a recipe calls for all-purpose flour, substitute half of it with whole-wheat flour.
4. Instead of chips and creamy dips, snack on whole-wheat pretzels or whole-grain crackers with hummus, salsa or bean dip.
5. Pop popcorn in an air popper or on the stovetop. Sprinkle with a little grated cheese and salt or spices.
– Source: “Double Delicious”
Natalie Mikles 918-581-8486
natalie.mikles@tulsaworld.com
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