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The Healthy Family Mealtime Makeover, Issue #001-- Make Half your Grains Whole
October 21, 2005


Welcome! Learn How to Combine Healthy Recipes with Family Fun!


This week we discuss the benefits of eating more whole grains.

There’s no doubt that whole grains are ‘on a roll.’

Yet, Americans aren’t getting enough whole grains. On average, 40 percent of Americans eat no whole grain foods at all!!

P.S. Fall is the perfect season to enjoy whole grains.

Try the easy recipe below:

RECIPE OF THE WEEK

Vermont Morning Scones

Prep time: 20 minutes

Servings: 12 medium scones


2 eggs

1 cup milk

2 teaspoons pure vanilla extract

1/4 cup honey

2 cups Vermont Morning Cereal

2 cups whole wheat flour

1/4 cup of your favorite dried fruit

1 tablespoon baking powder

1 teaspoon salt (or to taste)

12 tablespoons (1 1/2 stick) butter, melted


1. Preheat oven to 350 degrees. Spray large baking sheet with vegetable oil spray and set aside.

2. In medium bowl, beat eggs, add milk, vanilla, honey and whisk again. Stir in cereal and set aside for 10 minutes for cereal to soften. (You can prepare to this point and refrigerate overnight.)

3. In large bowl, stir together flour, dried fruit, baking powder and salt. Stir in melted butter, and then stir in cereal mixture until well mixed.

4. Spoon dough onto baking sheet.

5. Bake for 20-25 minutes or until golden. Remove from baking sheet to cool.

Source: www.vtmorning.com


Enjoying WHOLE GRAINS:

3 steps for success

1. Make half your grains whole.

In the nutrition world, whole grains are “hot” – the right carbs for all the right reasons.

Research has linked eating at least 3-ounces of whole grains per day with healthier weights, slimmer waistlines, less heart disease, and lower blood pressure.

Need help with what’s an ounce of grains?

A 1-ounce serving is about 1 regular slice of bread, about 1 cup of breakfast cereal, or ½ cup of cooked brown rice or whole grain pasta.

2. Read ingredient lists on grain products carefully.

Many food packages, like cereals, tout that they are “made with whole grains.” These words alone do not guarantee that the product is nutrient-rich or health enhancing. Some of these cereals are still nearly half sugar – their number one ingredient.

To get real whole grain goodness for your family, check ingredient lists carefully. Choose products that have a whole grain as the first ingredient on the list. You can also look for products that say 100% whole grain – meaning no refined flour.

3. Explore the wide world of wholesome grains.

Whole wheat, whole oats, brown rice, and popcorn are the most familiar whole grains on American tables. Your taste buds will be glad to learn that there is a whole world of other grains waiting to be enjoyed – from amaranth and barley to quinoa and spelt.

To learn more about different grains, visit www.wholegrainscouncil.org/.

You can read thumbnail sketches of grains from A-to-Z, learn about their health benefits, find general cooking directions for whole grains, and link to hundreds of simple recipes.


What will your family do for healthier MEALTIMES?

 WE will check for whole grains on the ingredient lists of breads and cereals.

 WE will try a new whole grain food (like a bread, cereal, or pasta) weekly.

 WE will try a new whole grain (barley, bulgur, kamut, or spelt) monthly.

Celebrating Healthy Families 2005

Source: www.montanadieteticassociation.org/promo.html



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Thanks for reading and have a great week!

Kindy --Your Family Dietitian


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