March 11 – National Oatmeal-Nut Waffle Day

nPostednon March 11, 2016

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nInwas surprised to discover that today is National Oatmeal-Nut WafflenDay. I mean, Waffle Day, sure – there are special days for allnsorts of food, from apples and cinnamon rollsnto watermelonsnand Welsh rarebit.

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nAndnI knew that there was already a Waffle Day in March. I dug around,nand I found that March 25 is International Waffle Day.

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nSo…whatngives with the incredibly specific Oatmeal-Nut Waffle Day?

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nTodaynis more about making our favorite foods healthier. Addingnwhole grain oats and chopped nuts to waffle batter makes our waffles morennutritious (and, many would say, more delicious as well). Subbing innpeanut butter, fruit, or yogurt for syrup is another way to make waffles healthier.

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nAddingnor substituting whole grains and nuts into other foods, particularlynbaked foods, can increase their nutritional value as well. Going easynon the sugar helps as well.

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nThenwhole scoop on nuts and whole grains…

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nYounprobably know that nuts can be a great part of a healthy diet becausenthey contain protein. But did you know that they also havenunsaturated fats that reduce levels of “bad” cholesterol?
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nTheynalso contain Omega-3 fatty acids, which can help our hearts; fiber,nwhich helps lower cholesterol and may help prevent diabetes; VitaminnE, which can help prevent plaque in our arteries; plant sterols,nwhich help lower cholesterol; and L-arginine, which make artery wallsnmore flexible.

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But do you know what is meant by “whole grains”? And why they are so healthy?

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nMostnplants start out as seeds, and that includes grain plants like wheat, corn, rye, and rice. Seeds of grain plants are sometimes called kernels,nand they are made up of three parts: the bran, the germ, and thenendosperm.

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nAllnthree parts are protected from the outside forces by a husk. You know, outside forces like insects and other pests,ndiseases, and even water and sunlight.

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nThenthree parts of the kernel are all edible. The husk is inedible (itncannot be eaten).

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nThenbran is the outer skin of the edible kernel. The germ is the actualnembryo – the part that could sprout into a new plant if the kernelnwere planted instead of eaten. And the endosperm is the germ’s foodnsupply – the part that would provide energy to the embryo as itngrows into a sprout.

nAsnyou can see in this diagram, the endosperm is the largest part of thenkernel, and it has lots of good stuff in it – carbohydrates,nproteins, and some vitamins and minerals. But the germ has good stuff, too – proteins,nvitamins, minerals, and healthy fats – as does the bran – vitamins, antioxidants, and fiber.

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nManynof the grains we eat are refined – the bran and the germ arenremoved. That eliminates about one-quarter of the protein of thenwhole kernel, and it also reduces other key nutrients.nManufacturers who process grains are able to add back some of thenvitamins and minerals that they eliminate, but whole grainsnare healthier. Whole grains provide more protein, more fiber, andnmany important vitamins and minerals that are not added back. Checknout this graph to see the difference between whole wheat, refinednwheat, and “enriched” wheat flour.

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nHerenis a resource to help you find whole-grain products.

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