Ins!
groatg
ifyou've triedquinoa
never ormillet, yourchance,
here's
It'sthemostdelicious-and togetthe
nutritious-way
recommended a dayof wholegrains
threeservings
B Y J T S S I C AG C L D B O G T N H A R L A N T P H O I O G R A P H B
Our ancestorswere no strangersto whole
grains.If you could step back in time and join
them for &nner, you'd ffnd your plate Iilled
with steaming,chewy porridge and heary,
dark breads.In fact, in rnanyparts ofthe
world, white rice and bleachedflour are far
lesscommon than barley,millet and quinoa.
Whole grainsare the entire seedof a plant,
including the fiber- and antioxidant-richbran
and germ, which contain protein and miner-
als. In the 1800s,millers in Europe and the
United Statesdiscoveredhow to remove the
bran and the genn from a kernel ofgrain, and
wealthier householdsbeganbaking bread
with this pricier by-product, yielding a loaf
that was lighter and whiter. Seeingtheir rich
neighborsenjoyrngdelicatewhite bread,
horne bakersstarted to abandonthe more
rustic traditional grains and flours in favor of
reffned white flour and rice as they became
more readily available.Cheap as they may be
today,the popularity of refined grain is never-
thelessa factor in our nation'shigh rates of
obesity,heart diseaseand diabetes.
Thanks in part to what we've learned about
the health benefits of whole grains,that trend
is reversing.(The charmsof Wonder Bread
can't compete with the allure of an artisanal
seven-grainloaf from the local bakery.)The
international nouvelle cuisine rnovementhas
alsohelped Americansrediscoversome of the
Y Y P A U LG O D W I N
more unusual grains,like millet and bulgur,
which are more flavorful, have a more satisfr-
ing texture and are more visually interesting
than white rice or pasta.And in cold winter
months, thesewarming, {illing grainswill give
you more lasting enerry and keep you satis-
ffed longer throughout the day.
Even better are the benefftsyour body will
reap from a diet high in whole grains.Grains
are rich in ffber, antioxidants,vitamins B and
E, magnesiumand iron, and eating them will
help you reduce your risk for a number of
health problems,including heart disease,
stroke and type 2 diabetes.Certain grains,
such as millet, quinoa, spelt and wild and
Japonicarice are alkaline,meaningthey can
restore the pH balanceon the cellular level
and reduce inflammation,which causes
chronic pain and can lead to more seriousdis-
easeslike cancer,arthritis urd Alzheimer's.
And becausethey're lower on the glycemic
index, they can help regulateinsulin levels
and prornoteweight loss.
Experiment with v:rrietiesyou've never
tasted,such as amaranth,Kamut, millet, farro
or spelt. To reduce the fear factor,we've
included a glossaryof terms plus coohng tips
to give you some ideasfor preparing these
wholesomefoods. But be warned' Once you
start experimentingwith ancient whole grains,
you may never eat white rice again! >
p i l a t e s s t y l e . c o m N o v e m b e r / D e c e m b e r2 0 0 6

w i l d r i c e ,z u i { ' i r , i r i
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Soutlncestem Jlaaon of atnitt rurl
chili pouder liaenup a lrcnfty sutp
that'sperfecton a colclday.
1 lablespoonextra-virgin
cii':eori
'I
mediumyellowanion,ehspped
2 mediurncarrots,sliced ints
if inch pieces
2 stalkscelery sliceeiinto :.:-inchFiece$
1 cup wiid rice.rinsedand drained
32 ouncesvegetalrieor cnickenstock
1 28-ouncecan choppedionatoes
(prese'.reliquid)
eut inlc 1,1-in*h
2 smallzucchinis, cubes
1 1S'auncecan black b)€an$.
rinsed
1 +arcnnnn rr rmin
l{rteaspooirchili powder
salt and peppe.
1. In a l:rrge Dutch oven or heaw pot,
heat olive oil over mediurn heat. Acld
onion, carrots, celerv and rice ancl
saut6, stirring occasionalh',about 7 to
9 rninutes, until onions begin to turn
translucent.
2. Add stockand choppedtornatoes
Barby Risotto with Leeksand
ShiitakeMushrooms
60 November/Decernber 2006 pilatesstyle.com
(in liquid). Bring to a boil, rechrce
heat to lou'turd sirnrner, covered, fbr
30 rnir.rutes.
3. Add zucchini, beirns, curnin and
chili pou,cler. Sirnrner partiallv cor-
erecl trn adclitional 30 to 35 nrinutes,
until rice is cooked and zucchini is
tender but still firrri to the bite.
Seirson rvith sirlt ancl pepper. Scrxe,s6.
,,:'i'.
t r L r i . 1 .
/ ,
; ' " . r' : ' -
I t ! ) ! ,
: ' ; : , . - : i g- t ' . i : i ' , : - l ' . i
r: r,l'i'j ry-;::
ill i-j.-{
\Vltolcsonrc borley awl chercq nutsh-
rootnsnmke a uifttrottsxersion of tlrc
riclt ltulian classic.
32 *unces vegetablest*ek
2 iablespoonsextra-virgin
+live
oil, ciivideci
S ouncesfresh shiitakemLisirroon:s.
slenlr,'redand siiceii intc
Z-inchstrips
1 ie*k, rinsei wsil and finelychopped,
white pad oilly
? nlnvor nrrlir
1;irc,Jps pearleci barley. rinsed
i,: cup lvhite r"'ir')e
lr cup grated P*rnresanchsese
. Lr;p lresn flat.leaf pa:le'/. LhotJp€C
salt and pepper
l. Pour vegetable stock into a srnall
(2-quart) saucepot. Hertt over lorv
lieat, keeping hot.
2. In a nreclium (3-qur,rrt)saut6 pan or
saucepot, herrt I tablespoon olive oil
over rneclium heat. Adcl rnushroorns
r { u i . ii irncl saut6 until thev release their juice
alcl becorne soli rrntl tencler, about 5
to 7 rninutes. Rcrlove trnd set aside.
Wipe arrv rernaining residue {rorn prrn
il necessan'.
3. Heat 1 tablespoon olive oil in pan
o'u'ermecliurn*xv herat.Adcl leeks,
sautd until softened, 3 to 4 nrinutes.
Aclclgnrlic and saut6 I minute rnore.
Acld the btrrlel' and stir to coat rvith
leeks ancl olive oil, I to 2 minrrtes.
4. Add the rvine, stir mirture until the
lirluid is absorbed into tht: barkl.'. Add
stock, l/2 cup at :r time, stirring fre-
quently', rvuiting until rnost of the lirpicl
minnan is absorbecl before adcling urore. The
process should take about 30 minutes.
5. \Vhen the barlef is tender but still
slightly {irrn to the bite (vet r.rot
crunchy), stir in the rnrrshrooms,
Pamresan cheese and parsler,.Season
to taste r'r'ith salt and pepper. (]arlish
u.itl'r n sprinkle of Parnresanancl a
sprig of pnrsler', if desirecl. Sen'es L
fari'*:'.r,;iii: i'i.rffgi,:,j:',j
\ . r, . ' . . .r 1
; :\' .l - , 1 - , , - * "'
"l' ., .i',."''
r iiJ*r-vi lt * i1lr"r*t*.1
Cltery farro, antbined uitlt cluutks of
roa,stedfall aegetablesoul tosserl in rt
t o t1gtJ-.nDeet nmple citl c r d na igrettc,
nvtkeso lrcafty lunch or a ,sub,stantial
sicle dish.
1 i tups farr* iurr!nsedi
5 cups water
salt.pitrsnro'c{rr s(5escning
I lcaspo.:rn
1 flLrtierautsqua$h,p*eleri arri *ut
 into%-inch
cubes
2 mediumcanots,peeledandcut into
%-inchcubes
3 turnips,peeledand cut into
X-inchcubes
1 tablespoonroughlychoppedfresh
thyme(or 1 teaspoondried)
1 tablespoonextra-virginoliveoil
%cup driedcranbenies
pepper

Fordressing:
applecidervinegar
4 tablespoons
2 tablespoonsmaplesyrup
1 tablespoonextra-virginoliveoil
saltand pepperto taste

1. Preheatoven to 45ffF. In a medium

(2- or 3-quart) saucepan,combine farro,
water and 1 teaspoonsalt. Bring to a
boil. Reduceheat to medium-low and
simmer,partially covered,for about 25
to 30 minutes until farro is tender but
still chewy. Drain well.
2. In a borvl, combine butternut squash,
carrots,turnips and thyme. Drizle with
olive oil and tossto coat. Spreadin a single
layer on a rimmed baking sheet(lined with
parchmentpaper if desired)and season
with salt and pepper.Bake for 30 to 4O
minutes,until soft and beginningto brown.
3. Allow farro and roasted vegetables
to cool slightly, then combine in a
large bowl. Add dried cranberries. In a
small bowl, combine apple cider vine-
gar, maple syrup and olive oil. Dnzzle
dressing over farro and roasted veg-
etable mixture, toss to coat, and sea-
son with salt and pepper. Serve warm
or cold.
Note: Feelfree to substihfie any other
root oegetablesfor the squash,catrots
andtumips. Yan can ako replacethe
cranberries with your fonorite dried
frait, atch as raisins, dried chenies
or apricots.
Senses4 for a main course or 6 as
afirst cutrse.
 ,*

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SalmonandLemon-Dill
QuinoaPackets
62 zOC pilatesstyle.com
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bttl .fbrsalnuntat,tl;crlin rlrtrttitttttnttitlt
lctrutttttul dill.
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::r':!;i::' i:ltiar*

I. Plclrerrto\en to -125"F'.
Placerlrirroir rucl \.7 fi A N i-OSSARY
\\'rltel ir) a nre(liru)l(2<luart) sarrct'piurturcl
anroranth:A stapleof Aztecculture, kir{rrut;Once called"KingTut'swheat"
llinq to a boil. RtLt'e lreitt.ctxt't arr(lsinllller
amaranthis high in proteinand calcium (becauseof its Egyptianorigins),this
urrtillirlrirl is absorlxrl.alxnt l5 rrrinrrtes.
and has a pepperytaste.lt's gluten-free grainhas a sweet,butterytaste and
2. \\'lrcrr rpirioa lrrs alrsorbeclall tlrc u'ater'.
so it's an idealchoicefor thosewith high levelsof proteinand vitaminE. :ir
sprirrklesith graterl lertton peel. lt'rnon jrrict, celiacdisease,
* ; i j ! E i :l t ' s p o p u l a ri n C h i n a ,S o u t h
rlill. \\ith a firlk. genth'flrli
and 2 tul)lespoons
A m e r i c aa n d R u s s i ab, u t i n t h e U . S .
tlte rlrirurar.
nri\ing tll(, dill. lerruurpeel arxl i:arl*:y:Foundin Egyptiantombs,this
b i r d sc o n s u m em o r em i l l e t h a n
jrrict' irrtothe rlrinoir. ancientseed is extremelyhigh in fiber.
h u m a n sd o . l t s d e l i c a t ef l a v o rc a n b e
3. To irssernbletlre pac'kets.plirct a l-crrlr Pearledbarley,which is fastercooking
enhancedby brieflytoastingthe grains
rttorrrr<l
ol cpinoa orr hrrlt of eaclr piec.eo1' than hulledbarley,is not actuallya
beforecooking.
wholegrarn,but its highfiber and iron
alrrrrrirrrrrn
liril or' pirlchnrent. Seitsonboth
levelsstillmake it a betterchoicethan , 1 ., . ' , . . P r o n o u n c eKdE E N - w a ht h. e f a s t -
sidcs ol the sahnon lillets rvith sirlt arxl pep-
totallyrefinedgrains.:i: cookingquinoawas cultivated
by the
per lrtrl plirce orie lillet on eaclr rrroundo1'
Incas.Not a truegrain,this relativeof
rlrirtoir. Splinkle fillt,ts sitlr tlrc rest of tlrt, Swisschardand beetsis a complete
backwheal:A relativeof the rhubarb
dill arrtl cover cach u'ith three rxcrlappine family,buckwheatis neithera grainnor protein,containing
all essential
amrno
slic'esof'lenrorr.Folrl the otlrcr hul{ of the a wheat,but its appearance
and nutri- acids.lt's alsoa good sourceof iron,
alrrrrrirrrrrrr
liril kxrsclv over the lish. crinrp- tionalcontentoftenlandsit in the same magnesium, phosphorus,potassium, zinc
irg u itlr the bottorrr cdge to scirl. category.lt has high levelsof rutin,an copperand riboflavin.
Be sureto wash it
-1.l'lrrc'epackets on rr birking slrt'et anrl c'rxrk antioxidantthat can help keep blood wellto removethe naturalbitterresidue.

at -125"Flirr appnxirnirtclv I0 to L5 rnin- vesselsunblocked,plus protein,magne-

sium,fiberand copper.::: s{:r'rtl'i.r:r:
Whileherein the Statesthis
tttes. Srtlrtrriuis llnislretlu'liert it is oparlre.
hardygrainis oftenusedto makewall-
ScrL:cs1. i:ulg;ur:Bulguris a mild,quick-cooking
boardor packingmaterials,sorghum
wheat productmadeby boiling,drying
(alsocalledmilo)is very versatrle.
aii- lYi-r-i-iii-:[ '-,iil-\ilt
lt can
and then crackingwheatkernels.lt is
be poppedlike popcorn,brewedinto
Youcanfindexciting, grains
unusual inhealth food high in fiber,iron and magnesium.:i:
beer.simmeredinto a porridgeor used
larger
stores, supermarkets
andonline(hOme- f ; * r r o :A l s o c a l l e dE m m e r ,t h i s l t a l i a n i n o a k e dg o o d s .l t ' sg l u t e n - f r e es .o i t ' s
grownharvest.com,
ig0urmet.com,
earthyde- w h e a t v a r i e t yi s t h e b a s e f o r s e m o l i n a f o r t h o s ew i t hc e l i a cd i s e a s e .
suitable
lights.com, Forcooking
bobsedmill.com). times, f l o u r b u t c a n a l s o b e e n j o y e dw h o l e
grain-to-water
ratiosandmoreinfo,visitwhole- f o r i t s s u b t l ef l a v o ra n d c h e w y ::: Note: Not good for those with
grainscouncil.com. texture.:i: celiac disease.

p i l a t e s s t y l e . c o m N o v e r n b e r , / D e c e n b e r2 C C O 63