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www.oakvillebeaver.com · OAKVILLE BEAVER Wednesday, November 25, 2009 · 30 Getting the "whole grain" advantage (NC)--Most Canadians do not get enough whole grains in their diet. Nor are they aware of the health advantages of eating whole grains rather than just looking for high fibre foods. What are whole grains? Imagine a kernel of grain, such as a kernel of wheat. As the name implies, when you eat a whole grain, you are eating the whole kernel which has three parts --the endosperm, the bran and the germ. The endosperm makes up about 80% of the kernel and is a source of carbohydrate and protein. The bran provides fibre, vitamins, minerals and phytochemicals and the germ provides vitamins, protein and phytochemicals. Whole grains provide lots more than just fibre. What are some examples of whole grains? Examples of whole grains include whole wheat, whole oats, wholegrain corn, popcorn, brown rice, whole rye, whole-grain barley, bulgur (cracked wheat) and millet. The fibre content of grains can vary greatly. For example, whole wheat provides a lot fibre whereas brown rice provides very little. What are the health advantages of whole grains? Whole grains contain vitamins, minerals and literally hundreds of phytonutrients, including phytoestrogens, antioxidants and phenols. Research shows that a diet rich in whole grains may help reduce the risk of cardiovascular disease and supports the link between whole grains and a decreased risk in overall mortality. What to look for: When choosing whole grain products such as whole grain cereal and bread, look for foods that list one or more whole grains at top of the ingredient list and select those with a higher fibre content more often. Make sure you get the whole grain advantage. You can learn more about whole grains by visiting the whole grain website: www.areyougettingenough.ca. Pantry Pasta with Chicken, Oven Roasted Tomato, Roasted Red Pepper and Almond cream (NC)--This casual around-thecounter dinner is indulgent but worth every calorie. An ideal pantry pasta, these are simple ingredients cooks typically have on hand. Add dried or fresh mushrooms or olives or whatever inspires you from your pantry. Serves 4-6. Active prep time: 20 minutes Ingredients: 2 tbsp (30 mL) butter 1 tbsp (15 mL) olive oil 4 boneless chicken breasts, cut crosswise into ?" strips Salt and pepper to taste 2 shallots, minced 1/2 cup (125 mL) sundried tomatoes, drained and chopped (or 8 plum tomatoes halved and roasted 20 min at 450°F, 230°C) 1/2 cup (125 mL) roasted red peppers, chopped 1/4 cup (50 mL) ground almonds (optional) 1/2 cup (120 mL) white wine 2/3 cup (150 mL) whip cream 1/2 cup almond milk (120 mL) or to desired consistency and taste 1/4 cup (50 mL) fresh basil, chiffonade *(rolled and cut into ribbons) 1 lb (454 g) spaghetti Method: · Bring a large pot of salted water to the boil. · Meanwhile, melt butter and oil in a large sauté pan over medium high heat. Season then brown chicken until light golden and just cooked through about 5 minutes; transfer to a plate. · Add shallots to pan and sauté 1 minute. Add sundried tomatoes, red pepper and ground almonds. Deglaze pan with wine until just evaporated. S Menu s" "Liciou unday g g g y FINE JAPANESE INNOVATIVE CUISINE 379 kerr street oakville 905.842.8988 ADD OUR WINE PAIRING FOR ONLY $15 www.okicuisine.com ting elebra sa C niver 2nd An Mention RECEIVE 15% OFF YOU this ad Dine-in or Take-out. Off ends Dec. 31/09. Not a Book now for your holiday catering and events! oki FINE JAPANESE INNOVATIVE CUISINE 13 Pool Tables Free Pool w/Lunch MON-FRI ONLY WWW.BOSTONMANOR.CA 4460 Fairview · 905-637-1984 Add cream and almond milk, bring to a boil, stir until sauce thickens about 4 minutes. Add basil. Return chicken to the pan and simmer until just heated through. · Cook pasta al dente. Drain, reserve about 1 cup (235 mL) pasta water. Add pasta into sauce and use pasta water if necessary for desired consistency. · Garnish with toasted slivered almonds. Serve immediately. Kitchen notes: Oven roasted tomatoes can be a substitute or addition to this pasta or your favourite pasta, pizza, risotto or salad. Slice plum, roma or campari tomatoes lengthwise, place on cookie sheet , drizzle with olive oil, salt and pepper and roast at 450°F (230°C) for 20 minutes. Towards the end, drizzle with balsamic vinegar if serving on top of greens. Nutritional analysis per serving: Calories: 662 kcals, Fiber 5.1 g, Total Fat: 27g, Cholesterol: 85, Saturated Fat: 8.8 g, Sodium: 469 mg, Monounsaturated Fat: 12.3 g, Calcium: 109 mg, Polyunsaturated Fat: 4.1 g, , Magnesium: 128 mg, Protein: 33 g, Potassium: 661 mg, Carbohydrates: 67 g, Vitamin E: 6.5 mg*, * Total BAR AND LIVE ENTERTAINMENT Great Menu alpha tocopherol Great Food equivalents COMPLEX