Diet Detective: Grains you might have never heard of or tried, but ...

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Diet Detective: Grains you might have never heard of or tried, butshould Story Discussion Font Size: Default font size Larger font size
BY CHARLES STUART PLATKIN
The Diet Detective | Friday, July 18, 2008 | No comments posted.
This is part of a continuing series on the health benefits ofgrains that you might not have heard of or tried. The first in theseries focuses on bulgur and sorghum.



Bulgur

What It Is: Bulgur is not actually a plant -- it's a Middle Easternway of preparing wheat that maintains almost all the bran and germof the wheat kernel, which is why it's considered a whole grain.

Texture: Pleasant. Soft without being mushy.

Tastes Like: Bulgur has a mild, nutty flavor somewhat between white rice andbrown rice. It's a great "starter grain" for people just branchingout beyond refined grains.

Nutritional Information: (1 cup cooked) 151 calories, 0.44g fat, 33.82g carbs, 8.2g dietaryfiber, 5.61g protein.

Nutrients: (Daily values based on 1 cup cooked) Higher than average in niacin(1.82mg, 9 percent DV, heart health) and fiber (8.2g, 33 percent),magnesium (58mg, 15 percent), iron (1.75mg, 9.7 percent, formshemoglobin in blood), copper (1.37mg, 6.8 percent) and zinc(1.04mg, 6.9 percent, cellular metabolism, immune response).

Health Perks: The fiber is off the charts: 33 percent of the daily value, makingit an excellent source. There are also 98 micrograms of lutein,plus zeaxanthin (important for eye health).

Best Served or Cooked With: "Fine grains are used in such dishes as kibbe, which is a mixtureof bulgur and meat or poultry. The fine grains do well in disheswith meats because they adhere well to the meat. Medium-size grainsare used for various salads and in making tabbouleh. The thirdsize, which is coarser and larger, is best used in pilafs," saysMichael D. Ozner, M.D., author of The Miami Mediterranean Diet(BenBella Books, 2008).

Healthy Recipe:

Classic Tabbouleh

3/4 cup bulgur

1-1/2 cups water

2 cups freshly chopped parsley

3/4 cup chopped scallions, white and green parts

1/2 red bell pepper, diced

1/2 green bell pepper, diced

1/2 cup finely chopped fresh mint

1/2 cup fresh lemon juice

1/2 cup extra-virgin olive oil

Sea salt and freshly ground pepper to taste

3 ripe plum tomatoes, peeled, seeded and diced

1 large cucumber, peeled, seeded and diced

* In a small saucepan, soak bulgur in water for 30 minutes. Drainthrough a sieve and allow to dry thoroughly.

* Place bulgur, parsley, scallions, peppers and mint in a largebowl. Stir well.

* In a separate bowl, whisk together lemon juice and oil.

* Season bulgur mixture with salt and pepper.

* Add lemon mixture to bulgur -- only enough to make salad moist --and toss.

* Fold in tomatoes and cucumber. Cover and chill.

* Serve on a bed of greens.

This salad goes well with toasted, herb-seasoned whole-wheat pitatriangles.

Makes 4-6 servings.

Nutritional information per serving: About 177 calories per serving, 3g protein, 21g total fat, 2gsaturated fat, 19g carbs, 0g cholesterol, 23mg sodium, 4g fiber.

SOURCE: Michael D. Ozner, M.D., author of "The Miami Mediterranean Diet"(BenBella Books, 2008).



Sorghum

What It Is: "Sorghum is now used here in the U.S. as the basis forseveral brands of gluten-free beer, but it also makes wonderfulbaked goods," says Carol Fenster, Ph.D., author of Gluten-FreeQuick & Easy (Avery/Penguin Group, 2007).

Sorghum is an ancient grain that originated in Africa and then wentto India and the Middle East. "Despite its use in Africa as astaple human food, in the U.S. it was mostly used as animal feed.It grows well in hot climates and does not require a rich soil,"says Julie Miller Jones, Ph.D., a professor of nutrition at Collegeof St. Catherine, St. Paul, Minn.

Hard to find in stores, whole-grain sorghum can be ordered directlyfrom a grower at www.twinvalleymills.com , suggests Fenster.

Texture: When cooked, it is very chewy and hearty, much like bulgur.

Tastes Like: Some of the dark varieties have a stronger, more bitter taste. Thelight varieties taste like quinoa or millet or some rice pilafs.However, according to Fenster, "Many gluten-free people think thatthis grain tastes the closest to wheat. It has a mild, slightlyearthy flavor that won't interfere with other foods."

Nutritional Information: (1/4 cup) 163 calories, 1.58g fat, 35.82g carbs, 3g dietary fiber,5.42g protein.

Nutrients: (Daily values based on 1/4 cup) It's a good source of fiber (12percent of daily value) and protein (11 percent). It also contains2.11mg iron (about 12 percent), 138mg phosphorus (14 percent) and168mg potassium (5 percent). Sorghum has heart-healthy vitamin Bs(thiamin 7.5 percent, riboflavin 4 percent and niacin 7 percent).

Health Perks: This is a perfect gluten-free whole grain for those with celiacdisease (those who are allergic to gluten)."Some varieties are veryhigh in antioxidants. It also contains a waxy compound called apolycosinol, which lowers serum cholesterol," says Jones.

Best Served or Cooked With: The whole grains should be soaked overnight to soften them beforecooking in water, says Jones. It makes a wonderful substitute forbulgur or wheat berries, says Fenster, and it can be used likecouscous for a delicious mix of whole grain, vegetables and meat.It can even be eaten like popcorn.

Healthy Recipe:

Slow-Cooker Sorghum Pilaf

Sorghum produces a robust pilaf with lots of texture. For bestresults, have all ingredients at room temperature when you startthe slow cooker.

1 teaspoon extra-virgin olive oil

2 teaspoons dried minced onion

1/2 cup uncooked whole grain sorghum

2 cups gluten-free low-sodium chicken broth, such as SwansonNatural Goodness

1/8 teaspoon salt

1/4 cup grated Parmesan cheese or soy alternative, such as Soyco

* Lightly coat the liner of a slow cooker with cooking spray. Addall ingredients except the Parmesan cheese and stir to blend.

* Cover and, without removing the lid, cook on low for 6 to 8 hoursor until all liquid is absorbed. Stir in Parmesan cheese and serve.

Makes 4 servings.

SOURCE: Carol Fenster, Ph.D., author of "Gluten-Free Quick & Easy"(Avery/Penguin Group, 2007).

The opinions expressed are solely those of the writer. CharlesStuart Platkin is a nutrition and public health advocate, founderof DietDetective.com , the health and fitness network and author of "The DietDetective's Calorie Bargain Bible" (Simon & Schuster, 2007). Signup for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com .