Eat whole grains, stay full

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October 28, 2009

NEWS-SUN PRESS SERVICES

Shedding a few pounds often boils down to doing battle with hunger. If you want to win, whole grains make great allies.

Besides having more complex flavors than their processed counterparts, whole grains also are rich in healthy nutrients and dietary fiber. And high-fiber foods provide greater volume and take longer for your body to digest.

ASPARAGUS QUINOA SALAD

Servings: 6

• 1 cup uncooked quinoa

• 12 spears asparagus, tough ends removed, cut into 1-inch pieces

• 1/2 cup pitted Kalamata olives, thinly sliced

• 1 large tomato, seeded and cut into 1/2-inch dice

• 1 teaspoon grated lemon zest

• 3 tablespoons lemon juice

• 1 tablespoon olive oil

• Salt and ground black pepper, to taste

• 4 ounces crumbled feta cheese

Cook the quinoa according to package directions.

Meanwhile, in a medium saucepan bring 1/2 inch of water to a boil. Add the asparagus and blanch until barely tender, about 3 minutes. Drain the asparagus and rinse under cold running water for 1 minute to cool.

In a large bowl, stir together the cooked quinoa, asparagus, olives, tomato and lemon zest.

In a small bowl, whisk together the lemon juice and olive oil, then pour over the quinoa mixture. Toss to coat. Season with salt and pepper, then serve topped with the feta cheese.

Nutrition information per serving (values are rounded to the nearest whole number): 221 calories; 95 calories from fat; 11 g fat (4 g saturated; 0 g trans fats); 17 mg cholesterol; 25 g carbohydrate; 8 g protein; 3 g fiber; 567 mg sodium.

Which is to say, you feel full longer.

Good choices include whole-wheat pasta, whole-grain breads, oatmeal and whole-grain cereals.

Other whole grains such as barley, wheat berries and bulgur work well in side dishes, pilafs and salads. Look for them in the natural food markets or in the natural food section of larger supermarkets.

Another whole grain that has been gaining in popularity is quinoa (pronounced KEEN-wah), a mild-flavored South American grain.

Quinoa is lower in carbohydrates than most grains and is an excellent source of protein. It also is a good choice for anyone on a gluten-free diet. Look for it alongside the rice and other grains.

Nutty, chewy quinoa is a satisfying alternative for pasta in this delicious and filling asparagus quinoa salad from "College Vegetarian Cooking: Feed Yourself and Your Friends."

If the quinoa you buy isn't labeled as prewashed, be sure to rinse the grains before cooking to wash away the bitter resin that defends the plant against insects. The healthy plate