The docs: Whole grains learn new tricks

Corey Brown and Lily “Tigerlily” Hinton came in first and second at the Bluegrass Nationals BMX competition in Louisville, Kentucky, in the 6-year-olds’ category! Now if they can just do as well in the BX contest. That’s a nutritional challenge that Danish scientists have revealed: They’ve found that whole grains deliver more than vitamins, minerals, protein and fiber. They also contain powerful immune-system boosters called BX (benzoxazinoids) that kids (and adults) need to have in good supply.

So in addition to helping kids avoid excess weight gain, Type 2 diabetes and high blood pressure (up to 30 percent of obese girls and boys have HBP!), eating three servings of whole grains a day -- that’s 1/2 cup cooked brown rice and 1 cup of steel-cut oatmeal -- fights infections! So here are tabletop tricks (that’s also a cool BMX trick) for three unusual grains:

--Millet: Lightly toast 1/2 cup in a small pan until fragrant. Stir in 1 1/2 cups water or orange juice; simmer for 15 minutes.

--Kamut (Egyptian wheat): Soak 1/2 cup overnight in 1 cup water. Drain, rinse and put in a small pot with an inch of water. Bring to boil; then reduce to simmer until water is absorbed and grain is tender.

--Polenta (corn mush): Stir 1/2 cup polenta and 1/4 teaspoon salt into 2 cups boiling water. Then cook at a simmer, stirring often, for 30 minutes. Add more water as needed.

Now just deck them out with spices, herbs and steamed veggies. Yum!

Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.

This story was originally published March 10, 2016 at 1:58 PM with the headline "The docs: Whole grains learn new tricks."