Culinary.net : Online Features - Please Pass The Comfort

Please Pass the Comfort
Foods Good for the Body and Soul

Mexican Grilled Cheese Sandwich, Orange-Parsley Hummus, Heart Healthy Italian Bread Salad and Classically Quick Bruschetta

(Family Features) - When one thinks of comfort foods, memories of home cooking usually are top of mind. Whether it is Mom's famous bread pudding, Aunt Pam's delicious Sloppy Joes or the to-die-for stuffing served at the holidays, family recipes can nourish the soul, as well as tantalize the taste buds.

"Certain foods help to define us," said Kathryn Scherb, M.B.A., R.D., a nutritionist and author. "Practically every family has a special dish that is a staple at holiday dinners, religious ceremonies or other gatherings. These family favorites often pass from generation to generation and cross cultures, becoming part of the family identity."

With today's hectic lifestyles, finding the time to plan a casual family dinner while balancing careers, committee meetings and carpools to kids' soccer games can be a challenge. But adding a little comfort to family meals, even quick and simple dishes, can make for a rewarding and healthful experience.

"Dishes with grain foods often are the ultimate feel-good foods," added Scherb. "Kids love them, and moms can rest assured family meals including feel-good grain foods are delicious and nutritious-packed with vitamins and minerals, such as folic acid, which has been proven to help prevent certain birth defects."

"Moms can rest assured family meals including feel-good grain foods are delicious and nutritious-packed with vitamins and minerals, such as folic acid."
-Kathryn Scherb, M.B.A., R.D.

Given the wide variety of wholesome grain foods available at the grocery store, moms not only can serve the dishes that are a hit with the kids, but can also introduce a few new ingredients to add a little spice.

With fun, easy and delicious recipes, like Mexican Grilled Cheese Sandwich, Heart Healthy Italian Bread Salad, Classically Quick Bruschetta and Orange-Parsley Hummus and crackers, mothers can rest easy as they pass the comfort when they pass the plate.

For more recipes, visit www.Wheatfoods.org.

Fast Facts About Folic Acid

Comfort foods made from grains not only touch the soul, they also provide a healthy benefit. Grain foods offer a good source of the B vitamin folic acid, which studies show helps prevent debilitating birth defects of the brain and spine, known as neural tube defects (NTDs). Yet, a 2002 March of Dimes study indicated nearly 70 percent of American women of childbearing age fail to take folic acid on a daily basis.

Along with the benefits to mothers-to-be, studies show folic acid offers a variety of health benefits to adults as well.

Studies suggest folic acid may decrease the risk of heart attacks or stroke by reducing high levels of homocysteine, an amino acid associated with coronary disease.
There is research indicating that folic acid may help decrease the risk of Alzheimer's, Down syndrome and several cancers, including colorectal cancer-the second leading cause of cancer-related deaths in the United States.
Since the U.S. Food and Drug Administration mandated folic acid fortification of enriched grain foods in 1998, the incidence of NTDs has decreased 19 percent.*
Seventy percent of women of reproductive age can meet the daily recommended 400 micrograms of folic acid by eating fortified grain foods.
Folic acid, taken with iron supplements during pregnancy, may reduce the risk of the development of childhood leukemia.

Eating enriched grain foods-including breads, rolls, crackers, bagels and English muffins-is a quick and easy way to get more folic acid. So, for a healthy baby and healthy self, stock the pantry with plenty of your favorite enriched grain foods.

*Source: the Journal of the American Medical Association, June, 2001

Mexican Grilled Cheese Sandwich
Delicious served with your favorite salsa!

Butter-flavored cooking spray
8 slices (1 ounce) 50% reduced-fat hot pepper jalapeño cheese
8 slices white sandwich bread
8 lean deli ham slices (optional)
Salsa

Heat griddle to medium-high heat. Place 2 slices cheese (and ham, if using) on each of 4 bread slices; top with remaining bread slices. Spray both sides of sandwich with cooking spray. Cook on both sides until golden brown. Serve with salsa.

Yield: 4 servings

Approximate Nutritional Analysis (per serving, without ham): 345 calories; 14 g fat; 28 g carbohydrates; 25 g protein; 1 g fiber; 1243 mg sodium; 47 mg cholesterol; 80 mcg folate

Orange-Parsley Hummus

1/3 cup fresh parsley leaves
1 teaspoon minced garlic
1 can garbanzo beans (15 ounces), rinsed and drained
1/4 cup fresh orange juice
2 tablespoons tahini (sesame seed paste)
1 1/2 tablespoons rice wine vinegar
1 teaspoon low-sodium soy sauce
1 teaspoon Dijon mustard
1/4 teaspoon ground cumin
1/8 teaspoon ground pepper

With food processor on, drop parsley through chute; process until minced. Add all remaining ingredients and process until smooth. Refrigerate 1-2 hours before serving. Serve with favorite crackers.

Yield: 1 1/2 cups (serving size-2 tablespoons)

Approximate Nutritional Analysis (per serving): 63 calories; 2 g fat; 2 g protein; 10 g carbohydrates; 0 g cholesterol; 125 mg sodium; 2 g fiber; 109 mcg folate

Heart Healthy Italian Bread Salad

Seasoned Bread Cubes
1 1/2 teaspoons garlic powder
1 teaspoon dried oregano
Small loaf Italian or sourdough bread, cubed
Olive oil-flavored cooking spray

Dressing
1/2 cup reduced-fat mayonnaise
1/4 cup reduced-fat chicken broth
1 hard-boiled egg
2 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon minced garlic
1/2 teaspoon Dijon mustard
1/2 teaspoon Worcestershire sauce
Cracked pepper to taste

Place in blender and blend until smooth.

Salad
Large head of Romaine lettuce, torn
Small jar roasted red peppers packed in water, drained and diced
1/4 cup freshly grated Parmesan cheese

Preheat oven to 350°F. Mix together garlic powder and oregano and add to a bowl with cubed bread; lightly toss. Place bread cubes in single layer on baking sheet. Lightly spray bread with olive oil-flavored cooking spray. Bake until croutons are golden brown.

In large salad bowl, toss together Romaine, peppers, dressing and croutons. Sprinkle salad with Parmesan cheese. Serve.

Yield: 4 servings

Approximate Nutritional Analysis (per serving): 386 calories; 14 g fat; 52 g carbohydrates; 13 g protein; 65 mg cholesterol; 1597 mg sodium; 5 g fiber; 58 mcg folate

Classically Quick Bruschetta

Small container grape tomatoes, diced, drained
2-3 garlic cloves, finely minced
2-3 tablespoons fresh basil, minced
16 slices baguette bread
1-2 tablespoons extra virgin olive oil (try flavored oils, such as pepperito)
2-3 tablespoons balsamic vinegar
2 tablespoons freshly grated Parmesan cheese

Gently mix together tomatoes, garlic and basil. Lightly toast bread in moderate oven (approximately 300°F). Meanwhile, whisk together olive oil and balsamic vinegar and toss with tomato mixture. Serve tomato mixture on top of toasted bread. Sprinkle with freshly grated Parmesan cheese.

Yield: 16 pieces (1 serving = 4 pieces)

Approximate Nutritional Analysis (per serving): 62 calories; 6 g fat; 4 g carbohydrates; 1 g protein; 0 mg cholesterol; 8 mg sodium; 1 g fiber; 37 mcg folate

SOURCE: American Bakers Association