For those who want Extra Fiber

Pumpkin Barley Oat Streusel Muffins

Barley flour can be purchased in some supermarkets, specialty and health food stores. Rather than trying the recipes developed by www.hamiltonsbarley.com, who provided the flour, I tested the recommended substitution - 1 cup (250 ml) barley flour for equal parts flour - on a favourite recipe. These muffins, originally from my book The Enlightened Eater's Whole Foods Guide, have the double whammy of fibre from both barley and oats.


Streusel:
1/4 cup oats (any variety, uncooked) 50 ml
1 tbsp firmly packed brown sugar 15 ml
1 tbsp soft margarine, melted 15 ml
Pinch pumpkin pie spice Pinch
Muffins:
1-1/2 cups barley flour 375 ml
1 cup oats (any variety, uncooked) 250 ml
3/4 cup firmly packed brown sugar 175 ml
2 tbsp coarsely chopped nuts 25 ml
1 tbsp baking powder 15 ml
1-1/2 tsp pumpkin pie spice 7 ml
1/2 tsp baking soda 2 ml
1/4 tsp salt 1 ml
1 cup canned or cooked pumpkin 250 ml
3/4 cup skim or 1% milk 175 ml
1/3 cup vegetable oil 75 ml
1 egg, lightly beaten 1




Line 12 medium muffin cups with paper baking cups or lightly grease bottoms only.

Streusel: In small bowl, combine oats, brown sugar, margarine and pumpkin pie spice. Mix well and set aside.

Muffins: In large bowl, combine barley flour, oats, brown sugar, nuts, baking powder, pumpkin pie spice, baking soda and salt; mix well. In separate bowl, combine pumpkin, milk, oil and egg. Add to dry mixture and mix just until dry ingredients are moistened. Fill muffin cups almost full.

Sprinkle streusel evenly over batter, patting gently. Bake in 400 F (200 C) oven for 22 to 25 minutes or until golden brown. Let muffins stand a few minutes; remove from pan. Serve warm. Makes 12 muffins


Per muffin nutritional information: calories: 220; protein: 5 g; fat: 8 g; saturated fat: 1 g; carbohydrate: 34 g; dietary fibre: 4 g; sodium: 78 mg.


Rosie Schwartz is a Toronto-based consulting dietitian and is the author of The Enlightened Eater's Whole Foods Guide: Harvest the Power of Phyto Foods (Viking Canada).

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Go with the grain

Article By: Rosie Schwartz

Carb phobia is finally letting up. And in its aftermath is the recognition that not all carbohydrate-rich foods are created equal. While white bread and other refined grain products aren't making a comeback on the menus of the health conscious, whole grains are another story. Late in 2004, a conference in New Orleans whose theme was Whole Grains Go Mainstream presented a wide array of scientific studies trumpeting the health benefits of these foods. The event, organized by the Whole Grains Council, a consortium of the Oldways Preservation Trust and grain millers, manufacturers, scientists and chefs, featured educational sessions, along with culinary demonstrations and tastings.

But sorting through various grain products to come up with the most healthful option is not always an easy task. A glance at the labels on some breads reveals where some of this confusion may originate. Names containing words such as oats, multi-grain and 12-grain abound on packages. But a reading of their ingredient lists provides the real story. Ingredients are listed in descending order by amount, so if enriched wheat flour is listed as the first ingredient, it means white flour is the number 1 ingredient. Instead, choose those breads where the word "whole" appears first.

Whole grains are made up of the entire kernel of the grain - the bran, the germ and the endosperm. When grains are refined, both the nutrient-rich bran and germ are removed, leaving only the endosperm. But the bran and germ are the nutritional powerhouse behind the benefits provided by whole grains. Not only do they contain vitamins, minerals and fibre but also an assortment of other disease-fighting compounds.

Among the health perks outlined at the conference were links between eating whole grains and a decreased risk of heart disease, stroke, certain cancers and diabetes, with the dividend of easier waist management. Studies show that barley is a top-notch source of soluble fibre - the type that helps regulate blood sugar readings and decrease blood cholesterol levels. But barley also contains compounds called tocotrienols, which have been shown to decrease cholesterol production in a similar manner to some of the popular cholesterol-lowering drugs.

In the battle against weight gain, two major studies conducted at Harvard University show that people who consume whole grain products are less likely to experience weight gain over the years. The latest study followed more than 27,000 men over an eight-year period and found that those who consumed the most whole grains gained the least amount of weight. The other investigation, on more than 74,000 women, showed similar results. But this study went a step further by demonstrating that consuming refined grains was associated with weight gain. The researchers suggested that it was not just the fibre at work, making you feel fuller and more satisfied, but a mix of as yet unidentified compounds that may boost metabolic rates or calorie-burning capacity.

Whole grain products are associated with lower levels of insulin. Insulin resistance, a condition where the body is less sensitive to insulin's effects, can lead to type 2 diabetes. A recent study of more than 2,000 people, conducted at the U.S. Agriculture Research Service, suggests that consuming three or more servings of whole grain foods daily could decrease the likelihood of developing metabolic syndrome, a condition marked by a combination of abdominal obesity; insulin resistance and poor blood sugar control; high blood pressure; low HDL (the "good" cholesterol); and high blood fats. This cluster of risk factors boosts the chances of developing heart disease and type 2 diabetes.

And if these studies are not enough to increase your whole grain consumption, consider these facts: whole grains are also chock full of antioxidants, in some cases proving a richer source than fruits and vegetables. Whole grains outrank refined ones when it comes to other nutrients as well. For instance, whole grain flour has more than six times the magnesium and four times the potassium of white flour. Both of these minerals are important players in maintaining healthy blood pressure readings. And don't forget the role grains play in maintaining bowel regularity.

For those that are geting up in years Whole Grain is a very important Food Group.

Check with your Doctor before making a big change in your everyday Diet