MAYONNAISE & GRAIN ALTERNATIVES

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MAYONNAISE ALTERNATIVE

 

INSTEAD OF MAYONNAISE:

 

Jars of SOY-BASED MAYONNAISE are available in many grocery stores and

definitely available in health food markets. Though they do not contain

cholesterol, some may be high in fat. Read the labels and choose wisely, or

make your own low-fat soy mayonnaise in just a few seconds in your food

processor. See recipe below

 

 

GRAIN ALTERNATIVES

 

INSTEAD OF WHITE BREAD:

 

Choose from the multitude of WHOLE-GRAIN BREADS found in health food

markets. You'll be gaining healthy fiber plus more vitamins and minerals

from these natural grains. Look for words like " whole grain wheat flour " and

" 100% whole wheat flour " rather than enriched wheat flour. Seek out

multigrain breads for their wholesome richness in flavor and benefit from

the extra nutrition. When reading the nutritional labels, choose breads that

have at least three grams of fiber per slice. The higher the fiber content,

the better for your health.

 

INSTEAD OF REGULAR DURAM WHEAT PASTA:

 

Experiment with the many WHOLE-GRAIN PASTAS that may be new to you. Health

food markets are the best place to discover pastas made from whole-wheat,

quinoa, spelt, rice, corn, buckwheat, and barley. The whole-grain pastas

have a higher fiber content as well as more vitamins and minerals. You can

use these ALTERNATIVE PASTAS just as you would regular pasta as an entrée,

in salads, and in soups such as minestrone, though you will discover that

the textures have a little " tooth " to them. When using these pastas as

leftovers, in most cases they will need to be rehydrated in boiling water

for a minute or two before adding to hot or cold salads or entrees.

 

INSTEAD OF REFINED GRAIN CEREALS:

 

Explore the myriad of CEREALS made from WHOLE GRAINS. You'll notice the

fiber content will be higher than those made from refined grains. You will

also benefit from a full range of B vitamins lacking in refined grains,

especially folic acid, well known for its importance in preventing birth

defects such as spina bifida.

 

Most HOT CEREALS take no more than five minutes to prepare. Old-fashioned

oatmeal makes a great start to the day, and it's soluble fiber helps to

lower cholesterol. Health food markets have many tasty varieties of

whole-grain cereals to offer such as oats, wheat, buckwheat, barley, rice,

and rye. Look for the words " 100% WHOLE WHEAT " or other grains mentioned in

the ingredient list. When you read the words, " enriched wheat flour, " you'll

know it's not made from whole grain.

 

Discover an amazing variety of nutritious WHOLE GRAIN COLD CEREALS. Grains

that may be new to you might include kamut, quinoa, amaranth, spelt, and

millet. These are often combined with wheat, corn, or oats to bring you an

array of tasty breakfast cereals.

 

INSTEAD OF WHITE RICE:

 

Discover the mosaic of grain varieties with a visit to a health food market.

Many WHOLE GRAINS take no longer to cook than white rice, while some may

require up to one hour.

 

The quick cooking ones, those that cook in 15 to 20 minutes, include

BUCKWHEAT (or kasha), BULGHUR, BARLEY FLAKES, TEFF, AMARANTH and QUINOA.

 

BROWN RICE varieties, from long grain Basmati to the short grain glutinous

rice to the unique Japonica type require about 35 to 45 minutes, as do oat

groats and cracked wheat.

 

Long-cooking grains that require 50 to 60 minutes of cooking include PEARL

BARLEY, WILD RICE, WHEAT BERRIES, SPELT BERRIES, and RYE BERRIES.

 

Comparing the nutritional data of brown rice compared to white rice, brown

rice is the clear winner. Brown rice contains:

 

12% more protein

33% more calcium

67% more vitamin B2 (riboflavin)

5 times more vitamin B1 (thiamine)

3 times more vitamin B3 (niacin)

2 times more potassium and iron

vitamin E (not present at all in white rice)

 

 

 

 

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