Healthy Living: Great Whole Grains

Welcome to the first of many blog posts in our Healthy Living series. Worcester Public Library seeks to promote healthy living in our community through books, displays, and programs. Books and displays on healthy living can be found on the second floor of the Main Library. Our Healthy Living Programs can be found on our Adult Classes and Programs page. This fall, you can look forward to more nutrition classes focused on the Mediterranean Diet, Staying Healthy with Carb Control, and Healthy Holiday Eating, as well as yoga, meditation, and Zumba!

One of our recent programs, Great Whole Grains, was presented by registered dietitian Judy Palken. Attendees enjoyed a well-delivered and informative session about the benefits of whole grains. Judy covered a wealth of information on whole grains including their anatomy, history, recipes, and how they fit into her own diet.

Tips from Judy:

• The less processed a grain is the better
• Eat a variety of whole grains such as oats, brown rice, and 100% whole grain products
• Any whole grain can be eaten as a hot cereal (not just oatmeal) - add fruit, nuts, and seeds
• Cook grains in large batches to be stored in the fridge covered for 3-5 days, or frozen
• 1/2 cup to a 1 cup of cooked grains is a sufficient serving for most of us

Judy Palken, MNS, RD, LDN, explaining the benefits of brown rice vs. white rice

Judy's Reading Recommendation

Nutrition Action Health Letter: A well-researched and informative newsletter located in Periodicals on the third floor of the Main Library

Judy's Recipes

Barley Bake

1/4 cup EVOO   

1 large onion, chopped     

1 pound mushrooms, chopped  

1 cup pearl barley  

Kosher salt  

1/4 tsp black pepper 

2 cups water, or chicken or vegetable broth   

Heat the water or broth in a saucepan.  

Preheat oven to 350 degrees.  

Heat the olive oil in a large pan, and add the chopped onion.  Sauté for about 5 minutes, and add the mushrooms.  Sauté another 5 minutes, stirring occasionally.  Add the barley and brown it lightly, mixing all.  Add a dash of Kosher salt, and the pepper.  

Pour into a casserole dish, then add the hot water or broth - there should be enough to be about 1/2" above the barley mixture.  Cover the casserole with a lid or foil, and bake for about 40 minutes, or until the barley is cooked.  Extra water can be added as it bakes if needed.  When it is done, the liquid will be absorbed, and the barley cooked.  

Serve as a side dish, or under your entrée.  

6 servings   

Quinoa, Orange, and Avocado Salad

1 cup uncooked quinoa 

1/2 sweet onion, diced 

1 stalk celery, diced

1 orange, peeled and cut into small segments   

1/3 cup unsalted sunflower seeds  

2 Tbsp extra virgin olive oil   

1 Tbsp cider vinegar

1/2 avocado, peeled and chopped.  

Cook quinoa using package directions, then cool.  

Add to the quinoa - onion, celery, orange, and sunflower seeds. 

In a small bowl, combine oil and vinegar, mixing well with a fork.  

Add the oil and vinegar to the quinoa mixture, and toss.  

Add the avocado pieces, and mix gently.  

Serves 4  

Information provided by Judy Palken, MNS, RD, LDN
Crystal Clear Nutrition jcpalken@gmail.com

Crystal Clear Nutrition Facebook page; request to join!