BY DANA JACOBI
FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH
The cereal, bread and pasta
sections of supermarkets make it apparent that food companies
are investing in helping us eat more whole-grain wheat. The aim
is to consume three ounces or more of whole grains a day, as
recommended by the government last year. Based on the benefits
of the nutrients they contain particularly fiber, vitamin
E and iron whole grains have been linked to reducing the
risk of heart disease and certain cancers.
Cereals and breads are two
of the most common ways people can eat wheat as a whole grain,
thanks to many good-tasting choices. Whole-wheat pasta is more
challenging because its taste and texture is noticeably different
from the refined-grain version, and its cooking time differs
as well. AICRs The New American Plate Cookbook: Recipes
for a Healthy Weight and a Healthy Life gives tips in the introduction
to the chapter on grains, such as pairing whole-grain pasta with
sauces that have a bold, assertive flavor, like a well-seasoned,
family-style spaghetti sauce. But the cookbook also
includes elegant recipes for whole-wheat pasta, including Fettuccine
with Figs and Chiles, and another pairing the pasta with a citrus
sauce. (You can also find suggestions in The Recipe Corner
at AICRs website: www.aicr.org).
Most challenging is replacing
white flour with whole-wheat in cooking and baking. Start with
a simple first step, like using whole-wheat flour for foods that
are breaded or floured before sautéeing. This Baked Trout
recipe shows how comfortably it replaces all-purpose flour to
coat the fish. Your family many not even notice a difference,
despite the delicate flavor of the trout. Next, replace part
of the flour in baked goods with whole-wheat, gradually increasing
the amount to a point that tastes comfortable.
Here is an experiment you might
want to try. Buy whole-wheat pastry flour, bread flour, and,
if you find it, white whole-wheat flour. (Made from a strain
of wheat that is naturally white, it tastes mild because it lacks
the substance in the bran that turns other wheat varieties red,
and which has the strong flavor many people dislike.) Use each
to coat a different piece of fish and notice the difference after
Whole-wheat pastry or white
whole-wheat flour can be partially substituted for all-purpose
flour in many breads, quick breads and desserts. For recipes
that do this, check out AICRs cookbook or recipes on its
Trout - Makes 4 servings.
- Canola cooking spray
- 1 Tbsp. (or more, if needed)
- 1 tsp. onion powder
- 1 tsp. freshly-grated lemon
- 4 trout fillets, 5-6 oz. each
- 2 Tbsp. chopped flatleaf parsley,
- 1 lemon, cut into 8 thin slices
Preheat the oven to 375 degrees.
Coat a baking sheet with cooking spray and set aside.
In a paper or plastic bag,
combine the flour, onion powder, and lemon zest by shaking the
well-shut bag. One by one, add pieces of trout and shake to lightly
coat the fish with the mixture.
Arrange the trout on the prepared
baking sheet. Coat the top of the fish with canola or olive oil
Bake, uncovered, until the
fish is opaque white at the thickest point, about 20 minutes.
Using a wide pancake turner, transfer each fillet to a warm dinner
plate and sprinkle with some of the parsley. Place 2 lemon slices
on each fillet, and serve.
216 calories, 9 g.
total fat (2 g. saturated fat), 1 g. carbohydrate, 30 g. protein,
less than 1 g. dietary fiber, 74 mg. sodium.
is written for the
American Institute for Cancer Research (AICR) by Dana Jacobi,
author of The Joy of Soy and recipe creator for AICRs Stopping
Cancer Before It Starts.
AICRs Nutrition Hotline is a free service that allows you
to ask a registered dietitian questions about diet, nutrition
and cancer. Access it on-line at www.aicr.org or by phone at (1-800-843-8114)
Monday-Friday, 9 a.m. to 5 p.m. ET. The American Institute for
Cancer Research is the only major cancer charity focusing exclusively
on the link between diet, nutrition and cancer. The Institute
provides a range of education programs that help millions of
Americans learn to make changes for lower cancer risk. AICR also
supports innovative research in cancer prevention and treatment
at universities, hospitals and research centers across the U.S.
The Institute has provided more than $77 million in funding for
research in diet, nutrition and cancer. AICRs Web address
AICR is a member of the World Cancer Research Fund International.