Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

We have all been advised that it is in our best interest to consume whole grain foods. Foods made with grains are found at the base of many food pyramids, prompting us to consume 6 to 8 servings each day in the form of bread, cereal, rice, and pasta. Nutritionists have consistently encouraged us to choose those foods that contain whole, rather than refined, grains to meet this healthy living goal.

A whole grain includes a fibrous outer layer called bran, a carbohydrate-rich center endosperm and the seed-like wheat germ. Many grain products, such as wheat, have been highly refined into flours by removing the bran and the wheat germ from the endosperm. Removing the outer bran removes fiber, magnesium and vitamins, while removal of the wheat germ takes more vitamins and unsaturated fats from the grain.

Numerous studies link the consumption of whole grains with protection from cardiovascular disease, cancer, diabetes and high blood pressure. An added benefit for those wanting to lose weight is that consuming whole grains decreases hunger by making you feel full and by curbing blood sugar spikes that trigger a need to eat again.

While we know whole grains are better for us, identifying whole grain foods from food labels is not always easy. When looking for foods made with whole grains, select foods that include the word "whole" first on the label's ingredient list. Examples of this would include Whole Wheat or Whole Rye. Beware that foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.

Other widely available and easy-to-cook whole grains include brown rice, wild rice, oatmeal (not instant), barley, and quinoa. Cooked whole grains will keep in the refrigerator for 2 to 3 days. They also freeze well. Prepare larger batches of grains than is called for in the recipe and freeze individual packages. That way you can pull them out later and add to soups, casseroles and salads without the extra time required to cook them.

Barley cooks up wonderfully and adds valuable nutrients to the meal. Barley is found in the market as either Whole Hulled or Pearl Barley. Whole hulled barley needs to be soaked overnight and then simmered for an hour or more. Pearl Barley is made from grains that are split but still retain at least 50% of their original fiber content. One cup of pearl barley contains 6 grams of fiber, compared to less than 1 gram of fiber in cooked white rice. Pearl Barley does not have to be soaked overnight and cooks in 30-40 minutes.

This recipe for Barley Beef Soup is easy to make and spreads an appetite-arousing aroma throughout the house.



1 medium onion, chopped

3 carrots, sliced

3 celery stalks, sliced

1 tablespoon vegetable oil

1/2 pound lean beef stew meat, cut into 1/2 inch cubes

1 cup pearl or pre-soaked whole hulled barley

1 bay leaf

1 tablespoon dried parsley

1 teaspoon salt

1/4 teaspoon pepper

6 cups low-sodium chicken broth

2 cups water



Heat 1 tablespoon vegetable oil in a 31/2 to 4 quart saucepan over medium high heat. Add the beef and cook, stirring occasionally, for 6-7 minutes or until the beef is browned. Add in all remaining ingredients and heat mixture just to a boil. Reduce heat, cover and simmer on low for 11/2 hours. Makes 12 cups. Leftover soup freezes well.



Victoria Mattson, co-owner of Let's Dish!, provides ready-to-cook meals for pick up or delivery. Phone 360-658-9903 or visit www.letsdish.com.