by Lori Wuellner
The holidays are quickly approaching which means we’ll be enjoying our favorite stuffing, breads and other yummy grain dishes. Did you know you can make your holiday meals healthier by swapping in some whole-grain ingredients?
1. Make simple switches. Use 100 percent whole-wheat bread when making stuffing. Have a turkey sandwich on whole-wheat bread instead of white. Have brown rice instead of white rice as a side dish.
2. Have whole-grain snacks. Try popcorn with a sprinkle of chili powder or garlic powder or give the recipe that follows a try. Try 100 percent whole-wheat crackers.
3. Save some time. Cook extra brown rice or whole-grain barley when you have time. Freeze the rice or barley in meal-sized or recipe-sized amount to serve later as a side dish.
4. Mix it up with whole grains. Add some barley to vegetable soup or stew. Add some bulgur wheat to casseroles or stir-fries.
5. Try whole-wheat versions. When you make a casserole with rice or pasta, use brown rice or whole-wheat macaroni.
6. Bake some whole-grain goodness. Try substituting whole-wheat flour for up to half of the flour in pancake, waffle or muffin batter. Try other types of flour, such as oat or buckwheat.
7. Be a good role model. Set a good example by serving and eating whole grains every day with meals or as snacks.
8. Check the label for fiber. Use the Nutrition Facts label to see the fiber content of foods. “Good” sources of fiber have 10-19 percent of the Daily Value, or 2.5 grams of fiber per serving. An “excellent” source of fiber contains 20% or more of the Daily Value.
9. Know what to look for on the ingredient label. Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for terms such as “whole-wheat,” “oatmeal,” “brown rice,” “bulgur,” “whole-grain barley,” “whole-grain cornmeal,” or “whole oats.”
10. Be a smart shopper. Remember that the color of a food is not an indication that the food is whole grain. Foods labeled as “multi-grain,” “stone-ground,” “cracked wheat,” or “seven-grain” may not contain any whole grain.
(Source: www.ChooseMyPlate.gov)
Power-Packed Popcorn Sports Bars
8 cups (2 quarts) plain popped popcorn (no added butter or salt)
½ cup sliced almonds
½ cup shredded coconut
½ cup dried apricots or raisins
½ cup dried cranberries
½ shelled sunflower seeds
3 Tbsp. butter or margarine
2/3 cup honey
¼ cup brown sugar
2 tsp. vanilla
½ tsp. salt
1. Preheat oven to 300 degrees.
2. Line a 13- by 9-inch pan with foil and spray lightly with cooking spray. Set aside.
3. Place the first six ingredients in a large bowl and gently mix.
4. In a small saucepan, heat butter, honey, brown sugar, vanilla and salt over medium heat.
5. Stir to blend and bring to a boil. Boil two minutes, stirring constantly, then pour over the popcorn mixture.
6. Stir to blend all ingredients and pour into a foil-lined pan.
7. With damp hands, press mixture lightly and evenly into a pan.
8. Bake 30 minutes or until lightly browned.
9. Cook in a pan for at least 3 hours before cutting into 16 evenly sized pieces.
10. Wrap in plastic wrap and store up to two weeks.
Nutrition per bars (for 16 bars)- 190 calories, 10 grams fat, 2 grams protein, 27 grams carbohydrates, 2 grams fiber, 160 milligrams sodium (Source: Popcorn Board, www.popcorn.org) Note: You can swap equal amounts of your favorite dried fruit, nuts or seeds in the recipe. You’ll need a total of 2 ½ cups of nuts, seeds and dried fruit cut in small pieces.
Lori Wuellner is a Wyandotte County Extension agent, Family and Consumer Sciences, K-State Research and Extension, 1216 N. 79th St., Kansas City, Kan. Telephone 913-299-9300, email lwuellne@ksu.edu.
