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Cooking With Whole-Wheat Flour 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. AICR’s 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 AICR’s 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 cooking.

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 AICR’s cookbook or recipes on its website.

Baked Trout - Makes 4 servings.

• Canola cooking spray
• 1 Tbsp. (or more, if needed) whole-wheat flour
• 1 tsp. onion powder
• 1 tsp. freshly-grated lemon zest (optional)
• 4 trout fillets, 5-6 oz. each
• 2 Tbsp. chopped flatleaf parsley, for garnish
• 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 cooking spray.

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.

Per serving: 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.

“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy and recipe creator for AICR’s Stopping Cancer Before It Starts.

AICR’s 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. AICR’s Web address is www.aicr.org. AICR is a member of the World Cancer Research Fund International.

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