We had a special treat in the cooking studio when Evelyn Margolin, an Institute of Culinary Education trained chef and Culinary Demonstration Specialist from the Ridgewood, NJ Whole Foods Market demonstrated how to use a variety of whole grains in the diet. She shared ideas for breakfast, lunch and dinner.

Wondering what exactly is a whole grain? And what's all this fuss about whole grains anyway? A grain kernel is basically the seed of a grain plant. All grains consist of three parts: the bran or outer coating which contains fiber, the germ or embryo which contains B vitamins, minerals, protein and fat and the endosperm, the largest portion of the grain kernel that contains mostly carbohydrates. In order for a product to be considered whole grain, it must contain the same amount and all of same proportions of bran, germ and endosperm of the natural grain kernel as when it was harvested. Even if it was processed, it would still be considered whole grain if the missing portions were added back in. Processing removes most of the fiber-rich bran and protein-rich germ. Simply put, whole grains are more nutritious than processed or refined grains.

The three grains Evelyn used were brown rice, wheat berries and pearled barley. Brown rice is processed only enough to remove the inedible outer husk while keeping the bran intact. Wheat berries are the seeds of the wheat plant which also have had the inedible husk removed. They come in several varieties, white or red, hard or soft, winter or spring. Cracked wheat is made when wheat berries are "cracked" apart into smaller pieces which decreases the cooking time but preserves the whole grain nature of kernel. Bulgur takes the process one step further by par-boiling the wheat berry and then cracking it. This reduces the cooking time even further. Barley is the fourth largest grain crop after wheat, rice and corn. Pearled barley technically can't be considered a whole grain because most of the bran has been removed in the polishing process. While whole grain hulled barley is available, it is limited in supply and difficult to find outside of specialty markets.

Pearled barley, brown rice and pre-soaked wheat berries all take about the same amount of time to cook by bringing water or a flavored liquid to a boil, add the grain, and simmer covered for ~40-50 minutes. As a rule of thumb, most grains are cooked using the following ratio: 1 cup of grain to 2- 2 1/2 cups liquid.

The nutritional value of whole grains makes it worth the extra time. They are rich in fiber, folic acid, B-vitamins, Vitamin E and protein. While white rice is often re-fortified with B-vitamins, you can’t get the fiber and protein back. The taste and texture of whole grains are another bonus. The nutty taste and chewy texture make you feel like you’re eating something substantial.

Evelyn discussed tips for incorporating more whole grains in our diets that wont' break the time bank. For example, the brown rice breakfast porridge can be made with left over brown rice from dinner the night before. Once you get that brown rice cooking, it doesn't matter how much you make as increasing the amount doesn't increase the cooking time. Because wheat berries require some soaking time, with a little forethought you can start a whole bunch soaking in a jar or bowl in the refrigerator when you're prepping dinner tonight and use it tomorrow. And once soaked, they can be refrigerated and used over the course of the week in different dishes. Pearled barley takes about 20-30 minutes longer to cook than white rice but if you get it started at the beginning of the meal prep it will be ready in plenty of time.

The 2010 Dietary Guidelines for Americans recommend that all Americans make half or more of their grains whole grains. For those age 9 and up, this means eating 3 to 5 servings or more of whole grains every day. What’s considered a serving? 1/2 cup cooked rice, bulgur, pasta, or cooked cereal, 1 ounce dry pasta, rice or other dry grain, 1 slice bread, 1 small muffin (one ounce), 1 cup ready-to-eat cereal flakes.

I would be remiss to have a discussion about whole grains, especially brown rice without addressing the recent reports on the arsenic content of rice and foods made with rice. Arsenic, found naturally in soil is picked up by all plants grown in soil but rice may be particularly susceptible because it is grown under water. The FDA released preliminary data on arsenic levels in rice and rice products on September 19, 2012. The FDA statement indicated that they are in the process of collecting and analyzing ~ 1200 food samples to fully examine the issue. This data collection and analysis is expected to be completed at the end of 2012. Based on current data and scientific literature the FDA does not have an adequate scientific basis to recommend changes by consumers regarding their consumption of rice and rice products. FDA Commissioner Margaret A. Hamburg, MD stated, “Our advice right now is that consumers should continue to eat a balanced diet that includes a wide variety of grains, not only for good nutrition but to also minimize any potential consequences from consuming any one particular food.” We’ll all have to stay tuned to this one.

Whole Foods Market's motto: Whole Foods, Whole People, Whole Planet emphasizes that their vision reaches far beyond just being a food retailer. They measure their success as a company through customer satisfaction, Team Member excellence and happiness, return on capital investment, improvement in the state of the environment, and local and larger community support. It was a privilege to partner with their organization in the cooking studio at the John Theurer Cancer Center and we are planning future programs.

Breakfast Porridge(Brown Rice)

Serves 1 (From Tracy Flaherty CHHC, CPT, AADP) Ingredients:4 ounces brown rice, cooked1 ounce chopped almonds1 teaspoon almond butter½ cup blueberries or fruit of choice1 teaspoon cinnamon1 teaspoon maple syrup Method:After boiling the rice add all of the ingredients and mix together.

Wheat Berry, Apricot and Arugula SaladServes 4 Ingredients:1 cup wheat berries½ cup sliced shallots½ cup apple juice2 stalks celery thinly sliced1 cup packed arugula1 cup dried apricots (about 24) chopped½ cup toasted sliced almonds

Method:Place wheat berries in a large bowl and cover with several inches of cold water. Let soak 8 hours or overnight. Drain and rinse wheat berries and place in a medium saucepan. Cover by several inches with fresh water and bring to a boil. Reduce heat to medium low, cover and simmer until berries are tender and some break open, about 45 minutes. Drain well. Place wheat berries, shallots, juice, celery, arugula and almonds in a large bowl and toss to combine. Let sit at least 1 hour to blend flavors before serving.

Barley PilafServes 4 Ingredients1 small onion, finely chopped3/4 cup pearled barley2 ½ cups low-salt vegetable broth divided 1 bay leaf1 medium carrot, peeled, finely chopped1/2 red bell pepper, finely chopped1 teaspoon grated lemon peel

Method:Sauté onion in pan using ½ vegetable broth. Add barley; cook 3 minutes, stirring constantly. Add two cups vegetable broth and bay leaf; bring to boil. Reduce heat to low, stir once, and cover. Cook until barley is almost tender, about 40-45 minutes.

Add carrot and bell pepper; cover and cook until vegetables are tender, about 6 minutes. Remove pilaf from heat and stir. Cover and let stand 10 minutes. Discard bay leaf. Season to taste with salt and pepper. Stir in lemon peel and serve.