Whole Grains, by Claire Criscuolo, RN

When the "Fat Police" were in vogue their disciples came in claiming to eschew all fats and my response was always "What about essential fatty acids?" Oddly enough, the diet rage to follow the fat-free diet obsession was the high protein, and incredibly high- fat diet craze that also encouraged an extremely low consumption of carbohydrates. It was completely impossible for me to begin to understand how cholesterol levels wouldn't jump through the sky if you followed such a diet, not to mention, I think it's a boring way to go through life. Besides, the only way I'd ever give up eating carbohydrates is perhaps as a sacrifice for Lent!

We need carbohydrates, or should I say good carbohydrates, for energy and as part of a healthful and interesting diet each and every day. By good carbohydrates, I am referring to whole grains such as wheat, corn, rice, oats, barley, quinoa, and rye, rather than highly processed grains. Whole grains are a good source for B vitamins, and Vitamin E, fiber, protein, important minerals such as iron and magnesium, and healthful fats, all important nutrients for good health. Studies show that diets that include whole grains can reduce the risk of heart disease, stroke, some cancers, diabetes, and obesity.

Whole grains contain all three parts of the entire seed; the bran, the germ, and the endosperm. Each part has value. The bran, or the outer layer contains rich antioxidants, B vitamins, and fiber and protects the kernel from disease, the germ is the embryo, and also contains B vitamins, a little protein, minerals, and healthful fats, and when fertilized by pollen, it will sprout another plant, while the endosperm contains carbohydrates, protein, vitamins and minerals, and fiber, and provides the germ with its food supply.

Unfortunately, since back in the 19th century, many manufacturers have "refined" the whole grain to remove the outer bran and germ layers to make the whole grain cook in less time, make it more tender, and to give the grain a more mild flavor.

This is how we ended up with white rice, white bread, bleached white flour, and other unfortunate ingredients that we now know are best to avoid, or at least not rely on for all of our carbohydrate needs. Brown rice, wheat bread, and unbleached and whole wheat flour, whole oats, and other whole grains taste much more interesting and they are a better choice for a balanced diet. And, pasta made from semolina flour, durum wheat, is a good source of carbohydrates, too. The recommendation by the health professionals is to eat 3-5 servings (about 300 grams) of whole grains a day. A serving size is one half cup of oatmeal, quinoa, or brown rice, or one cup of pasta. Forty five to sixty percent of your daily calories should be from carbohydrates, 25-30 from fats, and 15-20 percent from protein. Again, look for good sources of these important basics. Choose fresh fruits and vegetables, whole grains, and beans, along with low-fat dairy products that include yogurt for a diet that is rich in vitamins, fiber, and minerals, and the needed protein and carbohydrates a body needs for good health. Remember, when you are drinking sodas and eating candy, cakes, and other desserts, these are empty calories, with little if any nutritional value, so don't waste too many calories on them. Look for 100% whole wheat or barley, or other grain when reading ingredients listed on package labels or you're not getting the whole grain.

Here are three of my favorite recipes using whole grains for salads. They are perfect as a side dish for your next cookout or bring one along for a picnic on the town green while you enjoy a concert or a flick.

Chimichurri Quinoa Salad, by Claire Criscuolo, RN

Quinoa is one of the oldest grains known, it's a complete protein, something unusual for a grain, gluten free, and has an interesting nutty flavor. It originated in the Andes and we can thank the Inca's for sharing this beautiful grain with the world. Chimichurri is a richly flavored sauce that is most popular in Argentina, generally served alongside with their meats, but I love it as a dressing for salads, as a dip, and for basting tofu before roasting.

Serves 6

• salt
• 1 Cup quinoa
• 2 Cloves garlic
• ½ Bunch cilantro
• ½ Bunch Italian flat leaf parsley
• 3 Tablespoons fresh oregano
• 1/4 to ½ teaspoon crushed red pepper flakes
• 1 Tablespoon white wine vinegar
• 2 Tablespoons freshly squeezed lemon juice, from about ½ lemon
• 3 Tablespoons freshly squeezed orange juice, from about ½ orange (drink the remaining)
• 3 Tablespoons extra virgin olive oil pepper to taste
• 1 Large broccoli crown, florets separated into small pieces
• 1 Medium carrot, diced
• 1 Small sweet onion, Vidalia or other, diced
• 1/4 Pound organic baby spinach or other local greens
• 6 Grape or cherry tomatoes, halved

Bring two cups of lightly salted water to a boil in a medium covered pot over high heat. Reduce the heat to low-medium, add the quinoa. Cover and cook at a simmer for about 25 minutes, until the water is absorbed and the quinoa is just tender. Turn the quinoa into a large bowl, and using two forks, toss the quinoa to fluff it and separate the grains. Set aside to cool, occasionally tossing the quinoa to facilitate cooling. Meanwhile, prepare the chimichurri. Place the garlic, cilantro, parsley, oregano, pepper flakes, vinegar, lemon and orange juices into the bowl of a food processor fitted with a metal blade. Cover and process for about 20 seconds until finely minced. With the motor running, add the olive oil, salt and pepper to taste. Taste for seasonings. When the quinoa is cooled to room temperature, add the broccoli, the diced carrot, onion, spinach, and tomatoes. Using two wooden spoons, toss to combine. Add the chimichurri and toss well to coat. Taste for seasonings. Serve at room temperature or refrigerate for up to two days. Toss again just before serving.

Curried Brown Rice Salad , by Claire Criscuolo, RN

Use either traditional brown rice or for a nice change, try Basmati brown rice for a rich, nutty flavor in a most aromatic rice. Serves 6

• 1 Cup organic apple juice
• 1 Cup tap water salt and pepper to taste
• ½ Teaspoon turmeric
• 1 Tablespoon curry powder
• 1/4 Teaspoon cinnamon
• 1 Cup organic brown rice
• 2 Cups corn kernels, cut from about
• 2 ears of corn Dressing:
• 2 Cloves garlic
• 1" Piece peeled fresh ginger, coarsely chopped
• 1/4 Cup freshly squeezed orange juice, from about ½ orange
• 3 Tablespoons peanut oil or pumpkin seed oil
• 1 Teaspoon curry powder
• a Pinch of cayenne
• salt and pepper to taste

1/4 Cup organic raisins 1 Small red onion, cut into thin rings, separated 2 Small organic bell peppers, 1 each red and yellow, or other, seeded and diced

Measure the apple juice, water, salt and pepper, turmeric, one tablespoon curry powder, the cinnamon, and brown rice into a medium sized pot. Cover and bring to a boil over high heat. As soon as it reaches a boil, reduce the heat to low-medium and simmer for about 18 minutes, until the liquid is nearly absorbed, then stir in the corn kernels. Cover and continue cooking for about 3 minutes, until the rice and the corn are tender. Remove from the heat and turn into a large bowl. Using two wooden spoons, toss to cool down a bit. Set aside to cool for about 15 minutes, occasionally tossing to facilitate cooling. Meanwhile, prepare the dressing. Measure the garlic, ginger, and the orange juice into the bowl of a food processor fitted with a metal blade. Cover and process for about 20 seconds until smooth and creamy looking. With the motor running, add the oil, curry powder, cayenne, salt and pepper to taste. Set aside. Add the raisins, onion, and bell peppers to the cooled rice and corn. Using two wooden spoons, toss to combine. Add the dressing and toss well to coat the salad. Taste for seasonings. Serve at room temperature or refrigerate for up to two days. Toss again just before serving.

Fancy Pants Pasta Salad, by Claire Criscuolo, RN

Kathleen, a favorite manager of ours, always comes up with fun names for her dishes; like "Top Notch, and Fancy Pants. Whenever a recipe has "fancy" ingredients she refers to the dish as Fancy Pants. Saffron is expensive, incredibly flavorful, and indeed fancy.

Serves 8

• salt
• 1 Pound organic Italian pasta, like Bionaturae gobbetti or other shape whole durum wheat pasta
• 2 Cups fresh green peas, or frozen, defrosted
• 1 12 ounce can organic chic peas, drained
• 4 Local plum tomatoes, cut into wedges
• 1/4 Pound local, baby arugula
• 1 Pinch saffron, found in the spice section of the supermarket
• 1/4 Cup hot tap water
• 1 Clove garlic
• 1 Small red bell pepper, seeded and coarsely chopped
• 2 Tablespoons fresh tarragon
• 6 Grape or cherry tomatoes
• 1/4 Cup extra virgin olive oil
• 2 Tablespoons freshly squeezed lemon juice, from about ½ lemon sea
• salt and pepper to taste

Bring 8 quarts of lightly salted water to a boil in a large covered pot over high heat. Cook the pasta according to package directions until al dente or to your preference. If using fresh peas, add the peas to the pasta during the last two minutes of cooking. Drain the pasta and the peas, then rinse it under cold water to stop the cooking, and drain it again. Turn the drained pasta and peas into a large bowl. Add the defrosted peas if using frozen, the chic peas, plum tomatoes, and the arugula. Using two wooden spoons, toss to combine. Set aside. Place the pinch of saffron into a small bowl. Add the hot water and set aside. Place the garlic clove into the bowl of a food processor fitted with a metal blade. Add the bell pepper, tarragon, and the grape tomatoes. Cover and process for about 20 seconds until finely minced. Add the saffron with the hot water, using a rubber spatula to scrape every expensive drop, then with the motor running, add the olive oil, lemon juice, sea salt and pepper to taste. Process for about 10 seconds until well blended. Taste for seasonings. Turn this mixture over the pasta salad, using a rubber spatula to scrape the processor bowl. Using two wooden spoons, toss to coat the salad and to combine. Taste for seasonings. Serve at room temperature or refrigerate for up to two days. Toss again just before serving.