The Mediterranean Diet Pyramid
Whole grains form the foundation of the Mediterranean diet. These complex carbohydrates are low in fat and high in fiber. The grain coating helps to draw impurities from your digestive tract. Whole grains also boast low glycemic indexes, helping to keep your blood sugar even.
Instructions
1. Sample quinoa, a protein-packed South American staple. Opt for spelt, a slightly chewy grain that makes an excellent salad base. Or try whole grain versions of foods that you're already familiar with, such as flax seed pasta or whole wheat couscous. Whole grains are now available in most major supermarkets. You can usually buy them in bulk at food co-ops or in health food stores.
2. Store whole grains in airtight containers, preferably glass, in a cool, dark place. A bay leaf placed in the containers will help stave off pests. During hot, humid months consider storing whole grains in the refrigerator or freezer.
3. Incorporate these fiber powerhouses into your diet. Try sprinkling cooked grains, such as wheat berries, into green salads for extra texture and flavor. Add grains like barley and quinoa to soups. Or puree grains with a small amount of nut butter and your favorite seasonings for a tasty vegetable dip or sandwich spread. You can even make a pie crust out of more malleable cooked grains such as millet and brown rice. Simply spray your pie pan with cooking spray, mix about a cup of cooked millet or brown rice with a small amount of oil (which will act as "glue") and then press the mixture into the pan to form a crust.
4. Be sure to rotate your grains--don't eat the same ones day after day. This will help ensure that you are receiving a spectrum of necessary nutrients. One day, for example, try oatmeal with bananas and berries for breakfast, taboulleh salad made with bulghur for lunch and a lentil burger with side salad of curried kamut and vegetables for dinner. The next day, try flax flakes with raisins and rice milk for breakfast, a peanut butter and jelly sandwich on multi-grain bread for lunch and mushroom and barley soup for dinner.
5. Replace white flour with whole grain flours in baking. If you like the neutral taste of white flour, spelt flour makes a respectable substitute. Using whole wheat pastry flour (as opposed to straight whole wheat flour) will make for lighter, less chewy baked goods. Try creating your own "half and half" flours mixes: half spelt and half rice, or half teff and half buckwheat. Experiment to find combinations you enjoy. Soy flour has the added benefit of serving as an egg substitute, helping you to circumvent even more cholesterol. Use 1 heaping tablespoon of soy flour and 1 tablespoon of water to replace each egg. If you have a high-speed, heavy-duty blender (like a Vita-Mix), you can even make your own whole grain flours by processing a cupful at a time at the highest speed, until they form a fine powder.
Tags: whole grain, whole wheat, brown rice, cooked grains, cooked grains such