Whole grains an important part of a healthy diet - Scranton Times-Tribune

September is whole grains month so it's a good time to focus on incorporating more whole grains into your diet.

It is recommended that at least half of all the grains eaten be whole grains. Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Eating diets with high amounts of whole grains may help achieve significant weight loss, and also reduce the risk of chronic diseases such as diabetes and cardiovascular disease.

Whole grains contain the entire grain kernel -- the bran, germ and endosperm. There are many kinds of whole grains including whole wheat, oats, bulgur, whole rye, whole grain cornmeal, popcorn, brown rice and wild rice. When shopping, look at the food package and label to determine if the produce is a whole grain food. Check to see if the first ingredient listed on the label had the word "whole" in front of the grain. Multigrain, stone-ground, seven-grain or bran are usually not whole-grain foods. Food color is not always a good indicator of whole grain. Bread can be brown due to molasses or other added ingredients.

Here are some tips to help increase your intake of whole grains from the University of Nebraska Lincoln Extension:

- Use whole-grain breads for sandwiches, try brown rice stuffing in baked green peppers or tomatoes, or put whole-wheat macaroni in macaroni and cheese.

- Make meatloaf with whole grain bread or cracker crumbs.

- Use whole grains in mixed dishes, such as barley in vegetable soup or stews, and bulgur wheat in casseroles or stir-fries.

- Substitute whole wheat or oat flour for up to half of the flour in pancakes, waffles, muffins and other flour-based recipes. More leavening may be needed.

- Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish or veal cutlets.

- Try an unsweetened, whole-grain ready-to-eat cereal as croutons in a salad.

- Snack on ready-to-eat, whole-grain cereals. Or try 100 percent whole-grain snack crackers. Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter.

- When making cookies or other baked treats, add whole-grain flour or oatmeal. Up to 1/3 of the flour can be replaced with quick or old-fashioned oats.

This taco-rice skillet recipe features whole grain brown rice.

Makes 4 servings

1 pound ground beef (about 2 cups, cooked)

2 cups instant brown rice, uncooked

2 cups water

1 medium tomato, chopped

1 package taco seasoning mix*

1/2 cup shredded cheese

Brown ground beef in a large skillet, rinse with hot water and drain.

Add rice, water, tomato, and taco seasoning mix; stir until well blended. Bring to a boil. Sprinkle with cheese; cover. Remove from heat. Let stand 5 minutes.

Serve topped with shredded lettuce and other taco toppings, if desired.

*Make your own taco seasoning mix using these ingredients: 1 teaspoon salt, 1 teaspoon chili powder, 1/2 teaspoon cornstarch, 1/2 teaspoon crushed dried red pepper, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder, and 1/4 teaspoon dried oregano leaves.

KAREN THOMAS is a family and consumer sciences educator for Penn State Extension in Lackawanna County.