Whole Grains?

yamikuronue
Bento-ing from: Manchester › UK
Joined: 25 Sep 2009
User offline. Last seen 2 years 50 weeks ago.

I'm supposed to be eating whole grains to help manage my cholesterol, but I can't stand the taste of wheat bread, nor do i particularly like brown rice. So far I've come up with Wheat Thins crackers and an oatmeal recipe I'm hoping will be good for breakfasts (trying it tomorrow morning). Any ideas for bento-friendly recipes where I won't taste the whole grains very strongly?

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rehfilet
Bento-ing from: › Germany
Joined: 11 Aug 2009
User offline. Last seen 3 years 6 weeks ago.
Re: Whole Grains?

hello yamikuronue,
you could throw a handful of cooked grains on a salad, they give fun texture and you won't taste them very much that way..
rehfilet

c-helle
Bento-ing from: Birmingham › Alabama › USA
Joined: 30 Aug 2009
User offline. Last seen 4 years 23 weeks ago.
Re: Whole Grains?

Have you tried bulgar wheat? It cooks in 20 minutes, and it's not so "wheaty" tasting, although it is considered a whole grain. It's great in tabbouleh. It also makes a nice pilaf, esp. if you cook it with dried apricots and slivered almonds. Rehfilet's suggestion is great; you can try barley in a salad with apples and walnuts, and you can try fattoush--a mid-eastern salad made with dry pita bread (you could use whole wheat pita bread). You toss the salad with lemon juice, herbs, extra virgin olive oil, tomatoes and lettuce, along with torn, dry pita bread. It's very good, and you wouldn't have the pronounced taste of the whole wheat bread.

Also, don't overlook grains like millet, quinoa, rye, and others, and even though it's not technically a grain, buckwheat. Millet and quinoa cook rapidly and are mild-tasting and good for you.
Hope this helps.

Oh, lest I forget, there is actually a white wheat that is increasingly available in breads. Look for "whole white wheat" on the label. I used to bake my mom and grandmother fresh bread with whole white wheat, because they, like so many, didn't like the whole wheat taste, but needed to add whole grains to their diet. They really liked it, and you may, as well.

Stephanie
Bento-ing from: San Lorenzo › California › USA
Joined: 15 Jan 2009
User offline. Last seen 4 years 13 weeks ago.
Re: Whole Grains?

All the grains Bento-ing suggested are great options, I would also add barley. The most user friendly of using it is to put it in a soup, but you can also use it on it's own like rice or in a porridge.

For oatmeal there are a ton of different options, when I am in the mood for it I make a big pot of steel cut for the week and use whatever I have on hand for flavor. Some of my favorites are apple cinnamon (unsweetened applesauce and cinnamon), pumpkin (unsweetened puree'd pumpkin with pumpkin pie spices), banana blueberry (mash banana and fresh/frozen blueberries), or simply adding raisins with some cinnamon and nutmeg.

Folly
Bento-ing from: San Francisco
Joined: 5 Jul 2009
User offline. Last seen 1 year 25 weeks ago.
Re: Whole Grains?

Give brown basmati rice a try. I find it lighter and much more satisfying than regular brown rice. You might also try mixing things up in a pilaf or fried rice with lots of vegetables. I keep a bag in the freezer into which I toss different kinds of rice leftover from dinner (e.g., white, haiga, brown basmati, etc.). Whenever I have a sufficient amount, I make fried rice.

Also, give lentils a try, either as a side dish or tossed in soup, curry, stew or spaghetti sauce. It has a lot of fiber, and practically disappears when cooked in dishes with a lot of liquid.

Here's a fiber chart that might be helpful in finding foods to manage your cholesterol. http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html

yamikuronue
Bento-ing from: Manchester › UK
Joined: 25 Sep 2009
User offline. Last seen 2 years 50 weeks ago.
Re: Whole Grains?

The recipe I have uses dried figs, dried cranberries, buttermillk, and water in a crock pot overnight. The power went out last night so I still haven't tried it but if it turns out well I might try some of your ideas

"Stop having the boring tuna; stop having the boring life" - Vince Offer

c-helle
Bento-ing from: Birmingham › Alabama › USA
Joined: 30 Aug 2009
User offline. Last seen 4 years 23 weeks ago.
Re: Whole Grains?

That sounds delicious. You know, you can soak the oatmeal and other ingredients overnight (even if you don't put it in slowcooker) and in the morning, it takes mere minutes to heat up. I've read, too, that such a method makes it easier to digest and more beneficial, too (although I don't know why). I'm wishing I had figs, now; that recipe of yours makes me hungry for breakfast.

You know, one way you might accustom yourself to other grains is to add a few to your slow cooker oatmeal recipe--just a little at a time.

There are also some excellent multi-grain rolled cereals that cook like oatmeal. One of my favorites has rye, barley, wheat, oats, and spelt. I order it by 25-lb bags from Walton Feeds.

bronwyncarlisle
Moderator
Bento-ing from: Dunedin › New Zealand
Joined: 12 Jan 2009
User offline. Last seen 1 year 26 weeks ago.
Re: Whole Grains?

Fish disguises the taste of a lot of things. I can't remember who it was on the forum who first mentioned salmon and avocado on rice with soy sauce, but it's delicious and I do it with bulghur instead of rice. Bowl of bulghur (your good whole grain), chopped avocado (good fat + vitamins), sliced smoked or raw salmon (good fats and protein), I put in some shredded nori or the seasoned seaweed Koreans have as a snack, and a wee drizzle of soy sauce. Mix and eat. Yummy. Good also with brown rice, or also probably with any other grain.

____________________________________

Bronwyn

My blog is Food and Shoes

yamikuronue
Bento-ing from: Manchester › UK
Joined: 25 Sep 2009
User offline. Last seen 2 years 50 weeks ago.
Re: Whole Grains?

Except that already I only eat fish if I can disguise the fishy taste of it - so using that same taste I don't like to hide the grains won't work >.>

Mm, avocado... I wonder if guac on wheat thins would be good instead of tortilla chips. They have sort of a neutral, salty flavor...

"Stop having the boring tuna; stop having the boring life" - Vince Offer

Stephanie
Bento-ing from: San Lorenzo › California › USA
Joined: 15 Jan 2009
User offline. Last seen 4 years 13 weeks ago.
Re: Whole Grains?

Have you tried dressing up whole grains? I tend to get people to be more open if the healthy food is full of flavor rather than a plain side. I think a whole grain dish like this would be great for a bento, since it reheat well but also is pretty darn good just out of the fridge.

http://justbento.com/forum/whole-grains

another_amanda
Bento-ing from: › USA
Joined: 12 Aug 2009
User offline. Last seen 2 years 51 weeks ago.
Re: Whole Grains?

I agree with dressing up whole grains. Is it the flavor of the brown rice that you don't like, or is it the texture? If it's the flavor, you could try cooking it with chicken/vegetable stock and spices instead of plain water. I've never tried this, but you could look at risotto recipes for ideas. You'd end up with a different texture than a risotto, but you could probably duplicate the flavor.

c-helle
Bento-ing from: Birmingham › Alabama › USA
Joined: 30 Aug 2009
User offline. Last seen 4 years 23 weeks ago.
Re: Whole Grains?

I forgot to mention kibbeh and meat loaf. Bulgar is used in kibbeh (one of my favorite dishes ever), and you can use any number of grains to extend the meat in burgers or meat loaves.

anon.
Re: Whole Grains?

I have a bunch of soba noodles and no idea what to do with it :)
i love soba noodles but i need some ideas to make it more interesting for a winter bento

Annatomic
Re: Whole Grains?

You could try looking for rustic breads at a bakery. If your in the mood to do some baking, bran muffins are always good. Making the muffins yourself gives you the opportunity to add whatever extras you want (wether it be raisins, nuts, dates, cranberries, applesauce, ect.) and you can make them as small or big as you want so that they can fit in your bento :)
On a side note, I never ate wholewheat anything as a kid (except for oatmeal and bran muffins) then I married my hubby who did grow up eating wholewheat. Thats the only kind of bread we buy (lack of a budget for both...I drew the short straw) Anywho, its taken a while, but I'm use to the texture/flavour now and I don't think twice about ordering sandwiches on whole wheat. I guess what I'm getting at, is it does get easier:D

Ixy
Re: Whole Grains?

I found that recipes that include whole grains but have a lot of other strong flavors or ingredients helped me include more into my diet since I'm not a huge fan of the taste of whole grains myself.

This quinoa salad (http://ipixy.wordpress.com/2010/06/23/black-bean-quinoa-salad/) recipe worked well because it had so many other flavors and things going on that it doesn't even taste like a grain based salad to me. Try whole grain pastas too, with a really good flavorful sauce you might not notice the difference at all.

LaLaBomba
Re: Whole Grains?

have you tried triscuit crackers? there are so many combinations of things that you can put on them to mask the whole grainy flavor but still be able to get a good amount of your whole grains for the day. and they have a variety of different flavors too! rosemary and olive oil, sun dried tomato, roasted garlic, garden herb... to name a few.

a few toppings:
-guacamole
-salsa
-avocado and turkey
-cheeses
-cottage cheese with pepper
-ham and cheese
-B&B pickles and cheese (odd but very delicious)
-etc.. etc...

i also have found that if you are making meat balls, instead of the regular bread crumbs, triscuits work very very well!

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