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Grilled fish isn’t exclusive to the summer months! Enjoy the flavors year-round with a little help from a grill pan. This specific recipe calls for cod, but you can easily substitute mahi-mahi or tilapia if you prefer....

Processing Corn to Remove Bran & Germ Reduces Nutrients

While some processing methods can improve the nutrition of food, some can also detract from it. To see how the nutrients in corn are impacted as corn is processed into cornflakes breakfast cereal, researchers analyzed the nutrient content at 5 points throughout the process (whole kernel, flaked grit, cooked grit, baked grit, and toasted cornflake). The scientists found that a large drop-off in phenolic acid (healthy phytochemicals that have antioxidant properties) occurred after the whole kernel was milled into flaked grits, when the bran and germ were removed. Smaller losses occurred at other points in the processing method as well, but were not as staggering.
Journal of Visualized Experiments. 2018 Jun 16;(136). (Butts-Wilmsmeyer C et al.)

Peanut Caramel Popcorn

Popcorn is a whole grain snack you can feel good about. This recipe makes it just a little bit more decadent with the addition of peanut butter and honey. 

Shrimp Tacos

Whole grains are vehicles for delicious and healthful fish and vegetables all traditional diets. In this recipe, a scrumptious Greek yogurt sauce is paired with griddled shrimp and crunchy slaw on warm whole grain corn tortillas....


Although native to Italy, polenta is widely featured in Afro-Latin American cuisine.  This simple recipe makes the perfect base for flavorful leafy green sautés, vegetables, peas, seafood or sauces. 

Cornmeal Crusted Okra Bites

A healthy spin on the breaded and fried okra popular in the Deep South.  A touch of sweet smoked paprika gives each bite a summery, smoky flavor that kids and adults will love. 


While fruits and vegetables are known as sources of healthy antioxidants and phenolic compounds, research increasingly shows that whole grains contain them too. In this review, researchers analyzed the total phenolic contents, phenolic acid profile and antioxidant activity of several whole grains, including wheat, corn, rice, barley, sorghum, rye, oat and millet. The review shows that whole grains contain a number of phytochemicals (including antioxidants) and significantly exhibit antioxidant activity. Researchers conclude that the consumption of whole grains is considered to have significant health benefits including prevention of chronic diseases such as cardiovascular disease, diabetes, and cancer because of the contribution of phenolic compounds. 
Critical Reviews in Food Science and Nutrition. 2014 July 30. [epub ahead of print] (Van Hung P et al.)

Wild Veggie Tostadas

Tostada is a Spanish word meaning “toasted”. In Mexico and other parts of Latin America, it is the name of different local dishes which are toasted. A common tostada dish in Mexico and the American Southwest tops crispy, flat corn tortillas with beans, vegetables, cheeses, and meats. This...

Corn Bread Sausage Dressing

Made with turkey sausage, herbs, fruit and veggies, this recipe lets you enjoy all the trimmings without the guilt.

Quinoa Corn Soup

Take advantage of super sweet fresh corn when it’s in season and use two large ears.

Black Bean Tortillas

The trick to this recipe is to cook the beans until they are very soft, with just enough cooking liquid left in the pan to render a moist puree. Because the skins need to be left out of the bean puree, the pureeing must be done in a food mill, not a blender.

chicken tostadas

These tostadas can be made with leftover roasted chicken or with a store-bought rotisserie chicken. Skip buying expensive pre-cooked boxed tostadas and try fresh white or yellow corn tortillas (often found in the refrigerated tortillas section, or Latino section of your supermarket—local...


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