The United States Department of Agriculture (USDA recommends that at least one half of all grain products consumed be from whole grain sources. Many people mistakenly believe that if the label states the presence of wheat that indicates whole grain. For the purposes of this article we will focus on bread.
| sprouted spelt and chia bread | photo: wattle12 |
I recently received a question from Hope who wanted to know about sprouted flours (specifically spelt) and how to use them.
Sprouted flours are a very healthy way to go. Sprouting essentially deactivates some of the enzymes that can interfere with nutrient absorption. The grains are sprouted, dried at very low heat, and then ground into flour. If you do not own a mill (I like both the Blendtec and WonderMill) you can purchase sprouted flours from a number of different sources.
Sprouted flours can be easily interchanged with traditional flours one for one. There is a difference between the fiber content so if you are switching it for all-purpose flour you'll need to make some adjustments to the moisture content as well as to how long it may take to rise.
Regarding her question about spelt specifically, it is a grain similar to wheat but lower in gluten content. Some people who do not digest wheat well find spelt to be an acceptable alternative. For those who have celiac disease or gluten intolerance, spelt still needs to be avoided as it does contain gluten.
To Your Health Sprouted Flour Company has some delicious looking recipes on their website which specifically call for sprouted flours.
The birds are very messy and tend to throw seeds everywhere when picking through the large feeder. I assume they do this because they are looking for their favorite bits. Having been lazy not weeded very well I found a few large plants growing under the feeder. At first I thought it was corn which was pretty cool. So we left them.
Obviously from these pictures, this is most definitely not corn. I'm not really sure what it is. It doesn't look like my pictures of either amaranth
Unfortunately I don't have the label from the birdseed so I can't even pick it out from there. Wondering if I should harvest it for the birds for winter or if it's edible by humans. Anyone able to identify it?
When I was a little girl my mother used to make something called rice cereal. My brother and I loved it. Leftover white rice in a bowl of hot milk with a huge dollop of butter and a spoonful of sugar on top. It brings back memories of the small kitchen we had when we were young. Sitting at the table with my brother, legs swinging, enjoying this dish which we viewed as a treat.
When my children were growing up I would make the same dish for them. And they loved it just as much. Even now my 16 year old will assemble a bowl if we have the ingredients at hand (which we often do). It was a great way to use up extra rice — filling, tasty, and warming to the tummy. I even served it on occasion to overnight guests. One such guest, a dear friend from my high-school days, exclaimed about this wonderful breakfast, wanting to know where the recipe came from. My answer? My mom. And probably from her mom. I think it was simply a frugal way to use leftovers. But it sure was, and still is, tasty.
Sometimes you have a day where you want comfort food. This morning was one of those days. As I was assembling, and then happily eating, my bowl of comfort I realized that I have changed the recipe. Modified it to be more in line with my healthier eating habits. But it was still just as comforting, warming and satisfying as it ever was. Reflecting on this I realized that the concept of comfort food is a state of mind. Yes it's a comfort to the tummy and makes us feel good; but part of what makes us feel good is the memories associated with that food. Changing the food doesn't change the comfort level as long as the basic concepts are the same.
So I'm making an offer, what are your comfort foods? What do you eat when you feel the need for that emotional lift? Share the recipe and the concept below. If you'd like (and please ask below) I'm happy to make suggestions to help boost the nutrition or health factor while still helping you get that bowl or plate of comfort you are after. Eating well to be well doesn't mean we can't still have comfort.
When I was a little girl my mother used to make something called rice cereal. My brother and I loved it. Leftover white rice in a bowl of hot milk with a huge dollop of butter and a spoonful of sugar on top. When I had children I would make the same dish for them. It was a great way to use up extra rice — filling, tasty, and warming to the tummy. I would even serve it to guests sometimes. One time a friend exclaimed about this wonderful dish, wanting to know where the recipe came from. My answer? My mom. And probably from her mom. I think it was simply a frugal way to use leftovers. But it sure was tasty.
Sometimes you have a day where you want comfort food. This morning was one of those days. As I was assembling, and then happily eating, my bowl of comfort I realized that I have changed the recipe. Modified it to be more in line with my healthier eating habits. But it was still just as comforting, warming and satisfying as it ever was. Reflecting on this I realized that the concept of comfort food is a state of mind. Yes it's a comfort to the tummy and makes us feel good; but part of what makes us feel good is the memories associated with that food. Changing the food doesn't change the comfort level as long as the basic concepts are the same.
So I'm making an offer, what are your comfort foods? What do you eat when you feel the need for that emotional lift? Share the recipe and the concept below. If you'd like (and please ask below) I'm happy to make suggestions to help boost the nutrition or health factor while still helping you get that bowl or plate of comfort you are after. Eating well to be well doesn't mean we can't still have comfort.
Energy bars are a great snack to have in your pantry. They are handy and healthy for after school, wonderful if you need a little something in the afternoon to tide you over until dinner, great for after a workout, and easily portable for on the road. Unfortunately many of the commercial bars are loaded with chemicals and preservatives (which should be avoided as much as possible).
You can bypass the chemicals and preservatives in commercial energy bars if you make them yourself. My favorite way to do this is to start with a batch of my own Great Granola. It's easy to make in your slow cooker, delicious, healthy, and very reasonably priced. The overall cost of these homemade energy bars is typically less than purchasing them in the store.
To boost the nutrition of my energy bars I add sesame seeds, which are high in copper, manganese, calcium, magnesium, iron, and zinc. They also add fiber and a great nutty flavor. Another addition is almond butter. Almonds are an alkalizing nut with heart healthy monounsaturated fat. Studies have shown they can limit the rise in blood sugar which normally happens after you eat; they also provide antioxidants. Almond butter can be purchased in a number of grocery stores from the grind-your-own machine, you can make it very easily in a food processor, or you can purchase commercial varieties. If you purchase commercial almond butter look for one with no added oil, sugar, or preservatives.
After making the bars I wrap them individually in wax paper and store them in an airtight container. They keep well although given their popularity I have yet to figure out exactly how long they will last.
Great Granola Energy Bars
makes 16
3 C. granola
3/4 C. sesame seeds
1 C. almond butter
1/2 C. raw honey
Toast sesame seeds lightly in a pan until golden
In a double boiler combine almond butter and honey
Stir together as it begins to soften and melt
When very warm and liquid add in sesame seeds
In a large bowl thoroughly combine granola and honey, almond butter, sesame seeds
Oil a baking pan (I use either grapeseed or walnut oil)
Pour mixture onto pan
Lightly oil your hands and press mixture onto the pan
Allow mixture to cool completely before cutting into bars
Lately I've had several people mention to me that perhaps I need to change the name of my business, Grains&More. Their thinking is that because so many people “can't eat grains anymore” I might want to consider a different moniker.
As I question them further it becomes very apparent that they are talking about those folks who cannot have wheat or who must avoid gluten due to celiac or other gluten-intolerant issues. And I find myself saying the same thing to all of them.
Grains are an important part of our diet. Just because you cannot eat those grains that have gluten in them does not mean you cannot have grains. As a matter of fact, there are more grains that do not have gluten than there are grains that do. The gluten containing grains are wheat, spelt, rye, and barley. The non-glutinous grains are rice, amaranth, teff, quinoa, corn, buckwheat, sorghum, millet, and job's tears. Oats fall into a special category. They do not contain gluten in and of themselves, however they are so frequently grown near, stored with, transported with wheat that they can be contaminated. Therefore many people who cannot consume gluten either look for certified gluten-free oats or avoid them all together.
Just as a reminder, gluten is actually comprised of glutenin and gliadin which are present in the endosperm (or starchy part) of certain grains. They make up most of the protein in the grain. In many cultures the gluten is carefully separated from the grain and used as an important protein component in the diet, sometimes being referred to as seitan. Those grains that are considered gluten-free do not have gliadin in them.
If you cannot eat gluten that does not mean you cannot eat grains. As I've said, they are an important part of the diet, providing fiber as well as beneficial oils from the germ which contain antioxidants and are rich in vitamin E and B.
So in case you were wondering, I'm still Grains&More, I still believe in and promote consuming grains as a part of a healthy diet and I'm not changing my name.
photo courtesy of Fir0002 | Wikimedia Commons
Claire wrote in and asked, “I have a question re: grinding your own flours out of grains, say brown rice flour, garbanzo bean flour, etc. When you do it, do you soak the grains/beans before you grind it? I soak everything over night (my grains, beans and nuts) before I cook it. I learned this from my Natural Chef class as soaking deactivates the phytic acid that acts as enzyme inhibitors and makes it more digestable. Cooking alone helps to some extent, but not as good as soaking. I am just wondering if I do soak it first, do I need an extra step, say, using a dehydrator to dry it before I grind it.
The reason I'd like to get the model Super 5200 from Vitamix, is that in addition to a wet container that's good for processing wet goods, there is an additional dry container that has a special set of blades that are designed for grinding flours. Then it follows that do I need to also get a dehydrator before I can even grind it?”
I'll start by saying that yes there is another container that can grind grains and beans into flours. I use a Wondermill which does a great job and can grind to several different levels of fineness. You cannot grind wet or oily items (flax seeds, wet sprouts, nuts, etc.) in the electric version.
As far as soaking goes there are a few different ways to do it. The first is to soak, dry (either in a dehydrator or in an oven set to very low temp for a long time) and then grind. Another is to sprout, dry and then grind. The picture above shows flour made from sprouted wheat and sprouted spelt; you can see that the texture is no different than if you use the whole grain. The third is to grind your grains into flour and then soak the flour overnight before using it, this is the method that I use most. Any of these methods will work well, it's up to you to determine if you want to use the oven method or purchase a dehydrator.
Using fresh ground flour is an excellent idea because many nutrients are stripped out by commercial processing. Additionally, if you use fresh ground flour you are getting the full benefit of the germ, which is where all of the beneficial oils are. It is important to note that using fresh ground flour may require a modification to your recipe because the extra fiber can retard the rise of gluten (requiring a longer rise time or the addition of leavening agents such as vital wheat gluten, lecithin, ascorbic acid or others) and the moisture content may change as the fiber soaks up more liquid.
There are several excellent books that deal with whole grain flours:
“Even in failure there is success” or words to that effect.
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.
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.
Thanks for your creativity & recipe. I have always enjoyed reading your posting about nutrition and yummy recipes. Keep up the great work!
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I am not a doctor. The information on this website should not be considered medical advice and is not intended to treat, diagnose, prevent or cure any conditions, physical or otherwise. Information provided on this website has not been reviewed or approved by any federal, state, or local agency or healthcare group. Opinions expressed are solely those of the author and do not represent any particular individual or professional group. © 2006-2024 Mira Dessy & The Ingredient Guru. All rights reserved.
