Whole Grains: A Step to Preventing Chronic Diseases

Claire Zak  |  5/24/2018 4:46:55 PM

Whole Grains: A Step to Preventing Chronic Diseases

“Make at least half of your grains whole grains!” is the MyPlate suggestion for the grains food group. Grains foods are any foods made from wheat, rice, oats, cornmeal, barley or any other cereal grain. So things like bread, popcorn, pasta or cereal would be a grain food. A grain has three parts: the bran, the endosperm and the germ. Whole grain foods use all three parts of the grain and refined grain foods (like white bread) are made with only the endosperm. The problem here is that the germ and bran are the parts of a grain that have nutrients that are beneficial to our health. Especially in preventing chronic diseases.

The nutrients that are found in whole grains include fiber, B vitamins and minerals such as iron and magnesium. Fiber, specifically, helps to improve cholesterol levels and overall heart health, which can lead to preventing heart disease. Other chronic diseases that can be prevented by eating whole grains include diabetes and some types of cancer.

Try making these easy and delicious Banana Berry Muffins that are great for on-the-go breakfasts. Made with whole-grain flour!

Ingredients

non-stick cooking spray

4 tablespoons applesauce

1/4 cup sugar

2 tablespoons egg mix

2 ripe bananas

2 tablespoons water

1/4 cup all-purpose flour

1/4 cup whole wheat flour

1/4 cup quick cooking oats

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 cup blueberries or strawberries (fresh or frozen)

Directions

1. Preheat oven to 350 degrees F. Spray a 12-cup muffin pan with non-stick cooking spray.

2. In a medium-size bowl, combine applesauce, sugar, egg mix, banana, and water. Mix well.

3. In a large bowl mix flours, oats, baking powder, baking soda, and salt.

4. Add the applesauce mixture to the bowl with the dry ingredients; mix just until the batter is moist.

5. Gently add berries into the mixture.

6. Fill each muffin cup about 3/4 full of batter.

7. Bake for 25-30 minutes until lightly brown. 8. Cool for 10 minutes and remove from pan.

Sources:

https://whatscooking.fns.usda.gov/recipes/food-distribution-fdd/banana-berry-muffins

LSU AgCenter “Let’s Eat for the Health of It” curriculum for youth.

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