107 Multi-Grain Cereals/Pilaf 174
Benefits One great thing about the increased concern with healthy eating is that there are products available to make it easier. One of the best things you can do for your health is simply to eat a greater variety of foods, including grains. If you don’t have time to cook multiple grains for every meal, there are prepared products that include several grains in every bite. Look for them in health food stores as well as the supermarket. Multi-grain products are a way to try out unfamiliar grains, get the benefits of several grains at once, add a variety of tastes to your day, and give you more satisfaction per chew, since they are so high in fiber. nutritional composition One-half cup of cooked multi-grain pilaf provides 170 calories, 30 g carbohydrate, 6 g protein, 3 g fat, 6 g dietary fiber, 2 mg calcium, and 1.4 mg iron.
Bringing It Home Choose higher-fiber multi-grain products—5 or more grams of dietary fiber per serving—to help you feel satisfied longer. If you prefer one of the lower-fiber blends, you can add a tablespoon of ground flaxseed to increase the fiber. Livit Recipe
Veggie Pilaf 2 cups buckwheat Pinch of salt ½ cup whole peanuts 2 tablespoons water 2 teaspoons toasted sesame oil ½ red bell pepper, seeded and diced 2 small cloves garlic, diced 2 sprigs fresh cilantro, coarsely chopped 1 small red onion, diced 2 tablespoons low-sodium soy sauce ¼ teaspoon cumin 1 tablespoon brown rice vinegar ¼ teaspoon coriander 1 teaspoon grated fresh ginger root ⅓ cup raisins ½ teaspoon crushed red chili flakes 1 small carrot, scrubbed and sliced into 1 teaspoon sugar or evaporated matchsticks cane juice crystals ½ cup diced red cabbage
• Cook the buckwheat according to the directions on the package and set aside. • Dry toast the peanuts in a small skillet until golden brown. Remove from heat and set aside. • Heat the oil in a large skillet. Add the garlic and onion, and sauté until they are limp. Add the cumin, coriander, raisins, carrots, cabbage, salt, and water. Stir well. Reduce heat, cover, and simmer for 3 minutes. Remove from heat. G