Recipe: Bulgur Salad with Raisins and Pumpkin Seeds and The Benefits of Eating Whole Grains

GOING WITH THE GRAIN
Source: American Institute for Cancer Research

As the low-carb diet craze subsides, it's time to reconsider the grain.

Grain products, such as bread, pasta, rice and cereal, offer many vital nutrients. But, for maximum nutrition and health protection, they should be whole grains.

New research reported by the American Institute for Cancer Research (AICR) shows that whole grains have powerful antioxidants - cancer-fighting agents - that have gone undocumented for years. Whole grains, the study found, exhibit a level of anti-cancer activity that is equal to, and sometimes greater than, the level known to occur in vegetables and fruits.

AICR recommends giving whole grains a prominent place at the table. The New American Plate approach to eating, created by AICR, fills at least 2/3 of the plate with a variety of plant-based foods - whole grains, fruits, vegetables and beans - and leaves the remaining 1/3 (or less) of the plate for animal protein. This plate, according to AICR, reflects the best available advice on lowering risk for cancer, heart disease, stroke and other diseases. At the same time, the New American Plate remodels meals so they are higher in fiber and lower in fat and calories than the traditional American meal.

Nutrient-rich whole grains include bulgur, brown rice, whole-wheat bread and pasta, barley and quinoa. A grain of whole wheat is composed of three parts: endosperm, bran and germ. When wheat - or any grain - is refined, the bran and germ - which contains most of the nutrients and fiber - are removed.

Whole grains, as well as other plant-based foods, also contain antioxidants and phytochemicals, natural substances that protect our health from serious diseases like cancer. Different foods contain different phytochemicals, so it is important to eat a variety of these foods for good health.

Adding whole grains to meals is not difficult. Some simple adjustments in shopping and cooking can help. Use whole-wheat pasta, ask for brown rice at Asian restaurants, eat bread that is 100 percent whole grain and, for breakfasts, check that your cereal is either 100 percent or a high proportion of whole grains.

This salad of bulgur, chickpeas, apples, raisins and pumpkin seeds in a lemony dressing is a good way to start including more whole grains in your meals.

BULGUR SALAD WITH RAISINS AND PUMPKIN SEEDS

1 cup bulgur wheat
2 cups boiling water
1 large celery rib, finely chopped
1 medium green bell pepper, finely chopped
1 can (15 oz.) canned chickpeas, rinsed and drained or 1/2 cup crumbled feta cheese (optional)
1/2 Granny Smith apple, finely chopped
1 cup loosely-packed parsley, chopped
1/3 cup raisins
Juice of 1 small lemon
2 tsp. extra virgin olive oil
Salt and freshly ground black pepper, to taste
3 Tbsp. toasted pumpkin seeds, coarsely chopped
Place bulgur in a large bowl. Carefully add water. Let stand until bulgur is tender, about 20 minutes. Drain well in strainer, pressing gently to remove excess moisture. Transfer bulgur to a dry serving bowl.

Add celery, bell pepper, chickpeas or cheese (if desired), apple, parsley and raisins. Stir to combine. In a separate bowl, mix together lemon juice and oil, then add to the salad while tossing ingredients with fork to evenly distribute the dressing. Season to taste with salt and pepper. Just before serving, toss with pumpkin seeds.

Makes 4 servings