Whole Grains for Smart Hearts

Warm Peach Bread Pudding

(Family Features) - You can improve your diet deliciously and easily by adding whole grains for big health payoffs. Did you know -

• Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol - important for preventing heart disease and stroke.
• Fiber-rich, whole-grain foods also help you feel full, which may help you manage your weight.
• The outer layer of whole grains (removed in processed foods) contains antioxidants, B vitamins, protein, fiber, minerals and healthy fats.

So, eating more whole-grain, high-fiber foods every day is smart for you and everyone in your family.

Remember to:

• Choose foods such as whole wheat, oats and oatmeal, rye, barley and whole-grain corn. Also include popcorn, brown rice, wild rice, buckwheat, bulgur (cracked wheat), millet and triticale.
• Choose breads and other foods that list whole grains as the first item in the ingredient list.
• Aim for about 25 grams of fiber each day.
  

Go With the (Whole) Grain!

It's difficult, even for dietitians, to determine how many whole grains are in a food just from reading the ingredient list or the Nutrition Facts panel on the label. That's why the American Heart Association added the whole-grain category to its existing Food Certification Program, making it simple to find and select whole-grain foods in the grocery store.

"This simple, new whole-grains certification mark is an easy and reliable tool consumers can use when shopping for foods that can be a part of a heart-healthy diet, said Penny Kris-Etherton, R.D., Ph.D., professor of nutrition at Pennsylvania State University.

In fact, the heart-check mark is the first third-party symbol that requires a whole-grain product to be at least 51 percent whole grain by weight and meet minimum daily dietary fiber content criteria, as well as be low in saturated fat and dietary cholesterol. It's another great way to eat better and decrease the risk of heart disease.

Shop smart. Live well. Look for the heart-check mark!

This simple icon from the American Heart Association takes the guesswork out of heart-healthy shopping. And because it's backed by science, it's reliable.

• Products carrying the heart-check mark have been screened and certified by the American Heart Association to be low in saturated fat and cholesterol for healthy people over age 2.
• Products high in whole grains may also meet the American Heart Association's criteria for being high in whole grains and fiber, as well as being low in saturated fat and cholesterol.

Take it to heart. Make heart-healthy shopping easy. Build a healthy shopping list at heartcheckmark.org. And learn more about reducing cholesterol through healthy lifestyle changes by visiting americanheart.org.

Include whole grains even for dessert! Warm Peach Bread Pudding, made with whole grain bread, tastes heavenly, but wears nothing but a nutritional halo.

Warm Peach Bread Pudding
Serves 4

Vegetable oil spray
4 slices day-old reduced-calorie bread (whole-wheat or multigrain preferred), crust discarded, bread diced into 1/2-inch cubes (about 2 cups)
2/3 cup fresh or frozen peaches, partially thawed, or fresh apple, such as McIntosh, Jonagold or Golden Delicious, peeled, cut into bite-size pieces
Whites of 2 large eggs or 1 large egg
2 to 3 tablespoons firmly packed light brown sugar
12 ounces fat-free evaporated milk
1/2 ounce maple syrup
1/4 ounce dark rum, light rum or bourbon
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
1/8 teaspoon ground ginger (optional)
6 cups water
1/4 cup (about) fresh fruit or 1/4 cup fat-free or light frozen whipped topping, thawed, for garnish (optional)

Heat oven to 325°F. Lightly spray four 5-ounce porcelain ramekins or glass custard cups with vegetable oil spray.

In medium bowl, stir together bread cubes and fruit; spoon into ramekins.

In small bowl, gently whisk together egg whites and brown sugar until well blended. Gently whisk in evaporated milk, maple syrup, rum, vanilla, cinnamon, nutmeg, salt and ginger. Pour as much of mixture as possible into ramekins, making sure the bread cubes are soaked. Refrigerate 10 minutes so bread absorbs liquid.

Meanwhile, pour water into medium saucepan; bring to boil over high heat.

Arrange ramekins in large rectangular pan, such as 13x9x2-inch baking dish, evenly spaced, leaving at least one inch between ramekins. Place pan in oven. Slowly pour hot water into pan until about one-third up sides of ramekins, being careful to keep water out of ramekins.

Bake about 35 minutes, until tip of knife inserted in center comes out almost clean and custard is almost set (it should jiggle slightly in center when gently shaken). Carefully remove ramekins from water bath and wipe dry. Cool on cooling rack 5 minutes. Garnish with fresh fruit or whipped topping.

Nutrition Analysis, per serving: 189 Calories, Total Fat 1.0 g, (Saturated 0.0 g, Polyunsaturated 0.5 g, Monounsaturated 0.0 g), Cholesterol 4 mg, Sodium 332 mg, Carbohydrates 35 g, Dietary Fiber 3 g, Sugars 25 g, Protein 11 g

Dietary Exchanges: 1 1/2 starch, 1 skim milk

This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright (c) 2007 by the American Heart Association. Published by Publications International, Ltd. Available at shoppower.org.

SOURCE: American Heart Association