Page 17 - November

Healthy at Hopkins
Monthly

November 2019
More Fiber. Less Salt.
Keep the Pressure Down.

Seeing the Whole (Grain) Picture

You may have heard the suggestion minutes to pop as much sorghum as
to make half your grains whole possible. Top with nutritional yeast
grains, but many Americans fall or spice mix. Serves 1. Fiber/serving-
short of the Dietary Guidelines for 4.2g, Mg- 79mg.
Americans recommendation. Whole
grains provide us with valuable Chickpea and Bulgur Salad
nutrients that are not present in In a large bowl, combine 1 cup cooked
refined grains, like fiber, healthy fats, bulgur, 1 cup cooked chickpeas,
and magnesium (Mg). Read the label 1 chopped bell pepper, 1 small
to make sure the first ingredient chopped cucumber, 1/3 cup fresh
is “whole” grain or wheat rather parsley, 2 tablespoons lemon juice,
than “enriched.” Enriched grains 2 tablespoons olive oil, 2 teaspoons
are processed, stripped of fiber and minced garlic, 1/4 teaspoon black
nutrients, and B vitamins and iron are pepper, and a dash of sea salt. Stir
added back in afterwards. It is better thoroughly. Serves 2. Fiber/serving-
to choose a food product where the 13.5g, Mg- 48mg.
first ingredient is whole grain!
Banana Millet Porridge
Many lesser known whole grains have Soak 1/4 cup dried millet in water
made their way into the American overnight. Drain and add to medium
mainstream. Expand the variety of saucepan along with 1 cup of milk For more information
whole grains in your diet with these or milk alternative. Heat to a boil, access the Healthy at
three recipes.
then immediately turn to low heat, Hopkins portal through
Popped Sorghum cover, and simmer for 20 minutes. Stir my.jhmi.edu or https://
in 1/4 teaspoon ground cinnamon,
Heat 1-2 teaspoons of heart healthy 1 medium mashed banana, and 1 login.johnshopkins.
oil, such as olive oil, in a large teaspoon nut butter. Serves 1. Fiber/
pot over medium heat. Add 1/4 serving- 20g, Mg- 19mg. edu/healthyathopkins
cup uncooked sorghum and stir
constantly for 1 minute until popping “Whole grains provide us with
slows. Reduce heat to medium-low valuable nutrients that are not
and continue stirring for another 1-2 present in refined grains.”

health.gov | hsph.harvard.edu | wholegrainscouncil.org | https://ndb.nal.usda.gov/ndb
Recipes created by WCS Health Coaches