2 ways whole grains can beat disease

Whole grains are rich in vitamins and nutrients. Each one carries its own illness-fighting powers and when mixed with other powerful foods they can be dynamite for your health. Here are two recipes that accomplish that.

Although intended as a main course, this pilaf could easily serve six to eight people as a side dish. Brown rice is a natural choice for those with celiac disease or wheat gluten allergies. Research is being done  on its potential to reduce the hot flashes of menopause. This recipe takes about an hour to make:

Ingredients:

• 15 ml (1 tbsp) olive oil
• 1 large red onion, finely chopped
• 5 cloves garlic, thinly sliced
• 350 g (12 oz) green cabbage, cut into 2.5 cm (1 in) chunks
• 175 g (3/4 c) brown rice
• 3 ml (3/4 tsp) salt
• 1 can (575 g/19 oz) chickpeas, drained and rinsed
• 250 ml (1 c) canned tomatoes, chopped with their juice
• 175 g (3/4 c) raisins

1. In a pot, heat the oil over medium heat. Add the onion and garlic; cook, stirring frequently, for seven minutes, or until the onion is tender.
2. Stir in the cabbage; cover and cook for five minutes, or until the cabbage begins to wilt.
3. Stir in the brown rice, 500 millilitres (two cups) of water, and the salt; bring to a boil. Reduce to a simmer; cover and cook for 25 minutes, or until the rice is almost done.
4. Stir in the chickpeas, tomatoes and raisins; bring to a boil. Reduce to a simmer; cover and cook for 10 minutes, or until the rice is tender.

Pomegranate molasses — a sweet-sour pomegranate concentrate. If you can't find pomegranate molasses, substitute a mixture of 30 millilitres (two tablespoons) currant jelly and 15 millilitres (one tablespoon) fresh lemon or lime juice. This recipe is rich in ellagic acid, which works with other antioxidants to protect the body from environmental toxins.

Ingredients:

• 250 g (1 c) medium-grain bulgur
• 600 ml (2 1/2 c) boiling water
• 5 ml (1 tsp) grated tangerine or orange zest
• 250 ml (1 c) fresh tangerine or orange juice
• 30 ml (2 tbsp) tomato paste
• 30 ml (2 tbsp) pomegranate molasses
• 30 ml (2 tbsp) olive oil
• 3 ml (3/4 tsp) salt
• 350 g (1 1/2 c) corn kernels
• 150 g (2/3 c) dried cherries
•  150 g (2/3 c) thinly sliced scallions
• 75 g (1/3 c) roasted peanuts, coarsely chopped

1. In a large bowl, combine the bulgur and the boiling water. Let stand for 30 minutes at room temperature. Drain well.
2. While the bulgur soaks, in a large bowl, whisk together the tangerine zest, tangerine juice, tomato paste, pomegranate molasses, oil and salt.
3. Add the drained bulgur to the dressing and fluff with a fork. Add the corn, cherries, scallions and peanuts, tossing to combine. Serve at room temperature or chilled.

Both of these meals are low in fat abut high in fibre and are a healthy way to get your grains.