Healthy Diet for May 14 – Whole in One

What comes to mind when you think of whole grains? Fiber? A single whole-grain food provides a whole array of health benefits.

Today’s research is exploring how whole grains, eaten regularly in higher amounts, may offer these benefits: (1) reduce the chances of type 2 diabetes or at least help manage it by improving insulin’s action; (2) lower total and LDL- (bad) cholesterol; (3) help protect you from some cancers, especially colorectal cancer, since fiber helps “sweep” your intestine; and (4) help with weight control, since high fiber foods help you feel full longer after eating.

For the “whole” benefit, make at least three of your day’s grain-product servings whole grain: whole-grain breads, brown rice, bulgur wheat, whole-grain barley, or hominy.

Tabouli

• 1 cup dry bulgur
• 2 cups boiling water
• 3 tomatoes, seeded and chopped
• 1 bunch green onions, chopped
• 1 green pepper, chopped
• 1 cucumber, diced
• 1 bunch parsley, chopped (about 1 cup
• 1⁄4 cup chopped mint, optional
• Dressing
• 1⁄3 cup vegetable or olive oil
• 1⁄3 cup lemon juice
• 1 teaspoon salt
• 1⁄2 teaspoon pepper

Add bulgur to water; cover and let stand 30 minutes. Drain away any remaining liquid. Mix vegetables and herbs with bulgur. For dressing, combine oil, lemon juice, salt, and pepper; combine with the bulgur mixture. Refrigerate at least 2 hours before serving. Serves 8.