Monthly Archives: January 2010

what is arrowrroot

What Is Arrowroot: Origins, Health Benefits, And Uses

by baking, gluten free, substitutions

Arrowroot has many uses especially in the powdered form. Its most common use is as a thickener. Often people will use it instead of cornstarch which is especially helpful for those who are allergic to corn. It’s also a gluten free starch so many people who follow a gluten free diet will use it in their recipes.

Where does arrowroot come from?

Arrowroot is a starchy root vegetable similar to cassava, sweet potato, taro, and yams. It is native to the tropical regions of Central America, South America, and the West Indies. Here in the United States, it can be cultivated in parts of Florida, Georgia, and South Carolina. 

In its raw form the arrowroot rhizome is a good source of vitamins A and B6, thiamine, riboflavin, calcium, manganese, folate, phosphorus, iron and potassium. Once it is processed into a powde it loses many of these nutrients, but it does retain its status as a resistant starch which can be good for gut health.

Health benefits of arrowroot

  • Satiety – The resistant starch can help slow your rate of digestion, helping you feel full longer. This can help regulate your appetite which may in turn lead to weight loss.
  • Gluten-free Baking – Arrowroot is gluten free which can be helpful for those with celiac disease. When baking with it, it can add body to nut flours and help hold structure. The flour is easy to digest.
  • Glucose and Lipid Levels – Using arrowroot flour can help keep glucose and lipids within normal limits.
  • Feed Probiotics – Probiotics are important for your overall health. It is important to feed these probiotics to keep them strong and active. Prebiotics are what the probiotics feed on. In one study it was found that arrowroot carbohydrate extracts have been shown to enhance the survival of probiotics in yogurts.
  • Ease Diarrhea – In a small study of individuals who suffer from irritable bowel syndrome, arrowroot was found to reduce abdominal pain and many of the participants felt diarrhea was less of a problem. In the West Indies it is a well-known remedy for diarrhea when boiled in water or milk and seasoned.
  • Gastroprotective Agent – In a rat study, arrowroot starch was shown to provide protection for the stomach lining. It was also shown to decrease the ulcer index. These gastroprotective effects are known to contain carbohydrates and flavonoids that play a role in reducing inflammation. As it is easy to digest, it may be supportive for overall gut health too.

Using arrowrootwhat is arrowroot

If you’re substituting it for cornstarch in a recipe, you’ll want to use twice as much arrowroot as cornstarch. It works very well for fruit pies and fruit cobblers to provide structure and body to the filling. One nice benefit is that using arrowroot does not interfere with the color of your pie or cobbler as it sets clear. 

Arrowroot can also be used in gravies but be aware that extended heat with vigorous boiling will reduce its thickening properties. It should not be boiled and it’s best to add it in the last 10- to 15 minutes before you are ready to serve your dish. 

When it comes to tomato and citrus based foods arrowroot is actually superior to cornstarch for thickening. 

It can also act as a binder to replace egg, gum, flour, or nut proteins when baking.

In conclusion

As you can see, arrowroot is a great substitute for cornstarch and can provide a number of health benefits especially for gut support.  

[expand title="Sources"]

  • Cooke C, Carr I, Abrams K, Mayberry J. Arrowroot as a treatment for diarrhoea in irritable bowel syndrome patients: a pilot study. Arq Gastroenterol. 2000 Jan-Mar;37(1):20-4. doi: 10.1590/s0004-28032000000100005. PMID: 10962623.
  • Deswina, P. and Priadi, D. Development of Arrowroot (Maranta arundinacea L.) as Functional Food Based on Local Resource. 2020 IOP Conf. Ser.: Earth Environ. Sci. 439 012041DOI 10.1088/1755-1315/439/1/012041
  • Guly HR. Medical comforts during the heroic age of Antarctic exploration. Polar Rec (Gr Brit). 2013 Apr;49(2):110-117. doi: 10.1017/S0032247411000799. Epub 2012 Jan 20. PMID: 26366016; PMCID: PMC4563790.
  • Jayampathi, T. and Jayatilake, S. Arrowroot (Maranta arundinacea) Extract Increases the Survival of Probiotic Lactobacillus acidophilus. Journal of Probiotics & Health. May 21, 2018. DOI: 10.4172/2329-8901.1000199.
  • Soepomo, J.L. and Janturan, S.H. The Gastroprotective effects of arrowroot tuber starch (Maranta arundinacea L.) on ethanol-induced gastric damages in rats. Pharmaciana. Vol. 10, No. 1., March 2020, pages 35-42. DOI: 10.12928/pharmaciana.v10il.12318.

[/expand]

Tuscan Lentil Stew

Tuscan Lentil Stew

by gluten free, grains, legumes, recipes, tomatoes, vegetables, vegetarian

I love lentils

This recipe is one that I created as sort of an Italian style ratatouille, a French peasant stew. I substituted the lentils for the eggplant to give a protein boost and it's a great variation. Served over polenta with a side of spinach sauteed with garlic, lemon and Italian spices it makes a fabulous meal. So I've decided to call it Tuscan Lentil Stew. Whatever you call it, it sure is delicious! And the leftovers, if there are any, are even better than the original because the flavors continue to mellow and combine even after cooking.

Lentil nutrition

Lentils referred to in Indian cuisine as daal, come in a number of different colors/types. There are the traditional brown lentils that most of us see at the grocery store. You can however also buy red lentils, which have less fiber, the dark French green ones, a yellow lentil, and a type called Masoor which are brown on the outside but red on the inside. When combining lentils with a grain, such as rice, you get a complete protein as all of the essential amino acids are present.

Lentils are tasty little legumes which pack a powerful nutrition punch. High in fiber, protein, folate, iron, potassium, folate, and manganese, they are quick-cooking and easy to use in a wide variety of dishes and cuisines. They don't require lots of soaking and can be quickly prepared and ready for a dish without too much effort.

 
Tuscan Lentil Stew
Save Recipe
Print
Ingredients
  1. 1 C. lentils rinsed and picked over
  2. 1 onion chopped small
  3. 3 cloves garlic minced
  4. 3 zucchini cut into 1/2" slices
  5. 1 bell pepper diced
  6. 3 tomatoes diced
  7. 1 1/2 t. Italian herbs
  8. 1/2 t. red pepper flakes
  9. 2 T. olive oil
  10. 2 1/2 C. vegetable stock
Instructions
  1. In a stockpot heat olive oil and saute onion and garlic until onion is starting to soften
  2. Add the herbs and bell pepper and saute one more minute
  3. Add remaining ingredients and simmer on med-low until lentils are done, about 30 minutes
  4. You may need another 1/2 C. of stock
  5. Salt to taste
Notes
  1. Delicious served over polenta and topped with fresh grated parmesan cheese
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 
Easy Polenta
Save Recipe
Print
Ingredients
  1. 1 C. cornmeal (I prefer fresh ground but you can use store bought, be sure it's organic corn)
  2. 1 tsp. salt
  3. 3 C. water
Instructions
  1. Bring water and salt to a boil
  2. Reduce water to a simmer
  3. Very slowly add cornmeal (this is important to avoid lumps)
  4. Cook approximately 20 minutes until mixture thickens
  5. Remove from heat and pour into a pie plate (for triangles) or a cake pan (for squares)
  6. Let polenta set for 10-15 minutes
  7. cut and serve
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
 

Updates for Tuscan Lentil Stew

This continues to be one of my most popular recipes. I love when I hear back from readers who make my recipes.  Here are some of the comments I've received
 
Claire writes, “Tonight I invited my girl friend over for dinner and used your recipe to cook the lentil dish . I added a lot of Italian seasoning and ground basil and the aroma when the stew was simmering was just fantastic. Both my friend and I enjoyed the flavor as well. She needed to add some salt to it as I didn't put salt. But for me this dish is so flavorful, even without salt I didn't feel like it was missing anything (plus the chicken stock already contains sodium). I like the combination of the colors, textures, and flavors of the Italian seasoning, tomatoes, onions, and lentils, which really works! We served it over brown rice and it was great!

Thanks for your creativity & recipe. I have always enjoyed reading your posting about nutrition and yummy recipes. Keep up the great work!“

 
Carol wrote in and shared a number of wonderful thoughts:
 
  • Her method for making polenta “I put the mixture into the top of a double boiler and then don't need to keep stirring or even to check it, until it is about ready and it does not scorch if I don't check right on time.” – This is a great idea and I plan to try the double boiler method the next time I make polenta. One of the things that I like most about this method is that it removes the possibility of scorching which can be a problem.
  • “I don’t have any “Italian spice” mix but assume that it would include basil, oregano, parsley and perhaps a bay leaf and or some rosemary I’m really looking forward to trying, tasting then relishing this dish this evening.” – My personal mix, which I use for an Italian style seasoning if I happen to be out of my favorite Penzey's Italian Herb Mix, is 1 tsp oregano + 1 tsp basil + 1/2 tsp thyme + 1/2 tsp rosemary (crushed in a mortar and pestle) + 2 tsp parsley. This makes more than you need for the Tuscan Lentil Stew recipe but is delicious on a lot of things.
  •  
    “I’m eating the stew right now; it is delicious. The lentils (which are a small dark variety) cooked up fine in the half-hour with just a prior rinsing, no soaking needed. I cubed a ball of buffalo mozzarella into the polenta after it cooled for 10 minutes, before transferring it to a round pan to firm up. Now, with the hot stew on top, the cheese melted into the wedge and the topping of freshly grated Parmesan on top give it all an extra, rich fillip. Thank you for sharing this recipe.“ – I love the idea of cubing some mozzarella into the recipe and can see how that would add a tasty texture to the polenta. 
If you're looking for more delicious recipes using lentils:
 
photo courtesy of Claire Wang
 

Banana French Toast

by baking, breakfast, recipes, substitutions, vegetarian

Banana french toast makes a delicious breakfast. It's a great way to use up that last banana or two that is close to the edge if you don't have any more room in your freezer.


I freeze bananas two different ways. Peeled and stored in a ziplock they are great for throwing in to smoothies. The frozen consistency gives a little “slush” to the smoothie. If I'm going to use them for baking I leave them in their peels. That way when they are thawed you can snip the ends and they “goosh” right out.

But we've had our fill of smoothies and banana-baked goods lately. Not wanting to store the last banana I decided to use it up a different way. When they were little my girls used to make banana milk by blending together a banana, a cup of milk, and a splash of vanilla. I did made some and soaked the bread in it (leaving out the egg) to make banana French toast. It was delicious. A nice delicate banana-y flavor and we didn't even miss the egg at all. You could even make this vegan by using almond or rice milk instead of cow's milk. I topped mine with some orange marmalade and it was fabulous.

So if you need another way to use up some bananas give this a try, I think you'll enjoy it.

photo courtesy of commons.wikimedia.org

Local Grain Source

by baking, bread, grains

As many of you know I love to bake. Specifically I love to bake with whole grains. This way my family gets all of the benefit of the grain, the fiber to help slow down the digestion of the starchy endosperm and help stabilize blood sugar, and the germ with all of it's nutrient goodness.

When we moved here I felt fortunate that our local grocery store carried whole grains in the health food section. Unfortunately they recently decided to stop carrying them which left me without a local source. But all of that has changed now thanks to my friend Jinks. Her new website Yummy Bread Kneads is a new local source for whole grains and she'll be sharing some great recipes.

Be sure to check it out.

photo courtesy of Rainer_Zenz | Wikimedia Commons

Apologies

by Uncategorized

I just checked in to my gmail account. I was dismayed to find that somehow when folks emailed me instead of going to my correct email, mdessy@grainsandmore.com, it went to my mostly defunct google email. I think it had something to do with the merger between google and blogger. I have three months worth of email questions to catch up on. If you haven't gotten a response from me and were wondering why I was so worthless at answering questions….there's your answer.

Going through the emails as fast as I can. I'll look into the settings and see how to fix this but in the meantime I'll be more diligent about checking gmail.

As a side note, if you leave a comment on the blog it does go to the correct email, that's really the best way to get in touch. But I'll fix the other.

Be well