Wheat

Pumpkin Kibbeh

Kibbeh are traditionally made with ground meat and fried in oil. This healthier, vegetarian recipe uses a chickpea and spinach filling and a delicious pumpkin and bulgur dough. The balls are also baked instead of fried. Enjoy them as an appetizer or mezze plate, with yogurt sauce and pita.

Chickpea Spinach Pasta Salad

This recipe can be made ahead and served chilled — or enjoyed as soon as it’s ready at room temperature. A very simple and economical recipe, ready in the time it takes to cook the pasta.

Whole Wheat Flatbread Pizza

As fragrant basil, tender squash, and delightfully sweet corn appear in farmers markets and gardens, there is hardly a better time to eat seasonally. Most summer vegetables can hold their own with just a gentle drizzle of olive oil and vinegar. However, on days when you’re craving something...

Blueberry Muffins Oldway

Reminiscent of a New England summer, these blueberry muffins include a mix of whole wheat and oats. They are 100% whole grain.

Whole Grains May Prevent Early Death

Whole grains (like rye, oats, and whole wheat) have a strong history in traditional Scandinavian cuisine, but as in other regions, the food landscape is changing and refined grains have replaced some traditional foods. To see how eating whole grains relates to mortality, researchers analyzed the diets of over 120,000 people in Denmark, Norway, and Sweden.  The scientists found that those who ate the most whole grains had significantly lower risk of death from all causes. When analyzing individual whole grains, the researchers found significantly lower mortality rates in those who ate the most whole grain breakfast cereals, whole grain bread, oats, rye (only statistically significant for men), and whole wheat. These findings support existing evidence that whole grains may contribute to longevity.
British Journal of Nutrition. 2015 July 23:1-16. (Johnsen NF et al.) [Epub ahead of print]

Wheat Berry Salad with Blood Oranges

This is a deliciously fresh and energizing whole grain salad. It is fantastic on its own or with fish, prawns or chicken. Experiment with adding different citrus fruits of your choice.

Med Pasta with Peas

Make this simple weeknight supper in about 15 minutes. To vary the flavor, add some shredded carrots along with the peas.

Zucchini Peanut Muffins

If you’re looking for a change from standard muffin flavors, try this recipe. The muffins have a delicious peanut flavor, and make great use of zucchini. Get your vegetables and nuts in every bite!

fattoush

Fattoush is a classic bread salad from Lebanon, making use of leftover pita (toasted or fried) and mixing it with greens and vegetables.  It belongs to the family of dishes called fatta, which means crushed or crumbs.  

Whole Wheat Can Improve Inflammation and Influence Gut Bacteria

Researchers are increasingly turning to gut bacteria to learn more about complex conditions such as inflammation. To study this relationship, scientists randomized 63 overweight and obese adults to a diet containing either whole grains (in the form of shredded wheat) or refined grains (in the form of white bread and crackers) for 4-8 weeks. In addition to decreased inflammation in the whole grain group (a good thing!), the scientists found that one of the most abundant beneficial plant compounds (ferulic acid) from whole wheat is released and absorbed in the gut, where it is likely metabolized. In line with other studies on how whole grains improve gut health and diversity, the researchers also found that whole-wheat consumption positively influenced bacterial communities in the study participants.
American Journal of Clinical Nutrition. 2015 Feb;101(2):251-61. (Vitaglione P et al.)

Spinach Lamejun

Lamejun (lah·me·june) is very much like a pizza, only with a much thinner crust than that of pizza. The dough is traditionally topped with minced meat and minced vegetables, but we love Ana Sortun’s recipe featuring spinach, yummy haloumi (a semi-hard, unripened brined cheese from Cyprus...

Antioxidants in Whole Wheat Unaffected During Baking

Whole grains are starting to gain recognition as being rich sources of antioxidants, but many wonder if these antioxidants are affected during processing, such as bread baking. To test this theory, scientists at the University of Maryland measured phenolic acid (antioxidant) content in flour, dough, and bread fractions from three whole and refined wheat varieties. As expected, “all phenolic acids measured were more abundant in whole wheat than refined samples.” The researchers also found no significant change in antioxidant levels after the breads were baked. “Thus, the potential phytochemical health benefits of total phenolic acids appear to be preserved during bread baking.”
Journal of Agricultural and Food Chemistry. 2014 Oct 20 [Epub ahead of print] (Lu Y et al.)

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