Hello everyone! Happy Tuesday and welcome to a brand new series all about the Goodness of Grains! Thanks for stopping by and I hope you enjoy this introduction!
Grains have been the staple food of many cultures for thousands of years for a good reason. Grains are loaded with protein, fiber, vitamins and minerals. They are extremely versatile, relatively inexpensive, and easy to cook. Use them in soups, salads, side dishes, main dishes and now, even desserts. Their nutty flavor and hearty texture make them a perfect base for breakfast cereals, pasta, and baked goods. Grains should be whole, and flours should be made from whole grains. The risk of diabetes, heart disease, and stroke can be reduced through the simple practice of substituting whole grains for refined grains. Refined foods such as white flour and white rice are stripped of the fiber and nutrients that whole grains still possess. The first word on the label needs to be “whole”. Do not be fooled by artificial brown or caramel coloring. And now, some uniquely different and interesting grain varieties including amaranth, quinoa, and spelt have joined the familiar wheat, corn, and oats in health food store bins.
Grains are not all in the same botanical family. True grains, which include wheat, rice, oats, rye, millet, corn, triticale, and barley, belong in the grass family. Amaranth, quinoa, buckwheat and others are in different families; however, all grain kernels have a similar makeup. Another thing grains have in common is the types of nutrients they supply. Chief among them are fiber and complex carbohydrates.
Whole grains provide both soluble and insoluble fiber. Insoluble fiber, concentrated in the bran, is typically removed in the milling process. Soluble fiber, in all grains, lowers blood cholesterol and is though to reduce hearth disease risk. Insoluble fiber prevents constipation. It can also aid in weight loss by giving the dieter a sense of being full with less food.
Grains are an excellent source of complex carbohydrates which can help curb the appetite. Carbohydrates are fuel for the body’s vital energy needs. They provide energy in a time-release fashion to ensure a steady blood sugar level. High-carbohydrate foods are not fattening. Carbohydrates have less than half the calories found in fat. Research shows that women who eat carbohydrates recover more quickly than those who do not, and that carbohydrates, due to complex chemical reactions in the brain, act as a tranquilizer and are beneficial for people with seasonal adaptive disorder and depression.
In addition to fiber, carbohydrates and high concentrations of protein, whole grains contain essential vitamins and minerals, including B vitamins, vitamin E, folate, calcium, selenium, iron, magnesium, and zinc. Combined with legumes and vegetables, whole grains provide complete nourishment!!
Grains are available already boxed, in cellophane bags, or in bulk from bins. When buying prepackaged grains, make sure the package is tightly sealed. Check the freshness date also. When buying bulk grains it is a good idea to shop at stores that have a high turnover to ensure the freshest supply. Rather than stocking up, buy small amounts often. It is important that the bins be emptied before new stock is added, Grains should be dry, clean of debris and chaff and fresh smelling. It is best to buy grains that have been refrigerated. Though they have a comparatively long shelf life, whole grains can spoil. Their natural oils become rancid. Insects and mold can attack them also. Keep them in containers that can be closed tightly. If stored in a cool dry place, they will keep for about a month. Grains stored in the fridge in moisture proof containers have a longer life, up to five months. Most grains that are frozen will keep almost forever. The two exceptions would be oats and oat bran, whose high fat content make them more susceptible to turn rancid after two to three months.
RECIPES:
FRUIT OATMEAL COOKIES. Take 8 cups oats, 6 cups of whole wheat flour, 2 1/2 cups date sugar or other dry sweetener, 1 1/2 teaspoons ginger, 1 teaspoon baking powder, 1 teaspoon cinnamon, 4 eggs or egg replacement, 3 cups honey or maple syrup, 2 cups of Canola oil, 1 1/2 cup of frozen apple juice concentrate, 2 teaspoons pure vanilla extract, 1 cup of chopped dried fruit of choice (apples, apricots), 2 cups of chopped nuts of choice (optional). Preheat the oven to 350 degrees. In a large mixing bowl, combine the dry ingredients. In a separate bowl, mix together the wet ingredients. Fold the dry mixture into the wet. Fold in fruit and nuts, if desired. Drop by full tablespoons on an oiled cookie sheet and press down slightly with the bottom of a drinking glass. Bake for twelve to eighteen minutes. VARIATIONS: Apple cider juice from a health food store is good to use in place of the apple juice concentrate. Or substitute any favorite fruit juice. This recipe is fun to play with! Add nuts, carob chips, peanut butter chips or any kind of chopped dried fruit. A good idea for the holidays: Divide the dough into half or thirds and mix in different ingredients for an assortment of cookies!
DOUBLE CRANBERRY SCONES. Take 1 1/2 cups of whole wheat pastry flour, 1 cup of oat flour, 2 teaspoons of baking powder, 1 teaspoon ground cinnamon, 1/2 teaspoon sea salt, 3 tablespoons sweetened dried cranberries, 1/2 cup of fresh or frozen cranberries, 1/2 cup of refrigerated coconut milk, 1 teaspoon of apple cider vinegar, 1/2 cup of sucanat, 3 tablespoons plain yogurt, 2 tablespoons neutral flavored oil, 1 tablespoon of orange zest, and 1 teaspoon pure vanilla extract. Preheat the oven to 375 degrees. Line a baking sheet with parchment paper or silicone baking mat. Whisk together the flours, baking powder, cinnamon, and salt. Stir in the dried and fresh cranberries. Whisk together the milk, vinegar, Sucanat, yogurt, oil, zest, and vanilla in a small bowl. Pour the wet ingredients into the dry ingredients and stir to combine. Do not overmix. Spoon a scant 1/2 cup of dough onto the baking sheet. Repeat with the remaining dough placing the scones 3 inches apart. Bake for 15 to 18 minutes, until golden. Cool on a wire rack.
COCONUT SPICE GRANOLA. This spicy granola will make your whole house smell like pumpkin pie! Take 3 cups of old-fashioned rolled oats, 1 cup of walnut halves, 1 1/2 cups of unsweetened flaked coconut, 1 teaspoon of cinnamon, 1/2 teaspoon ginger, 1/4 teaspoon allspice, 1/8 teaspoon ground nutmeg, pinch of ground cloves, 2 tablespoons of molasses, 1/2 cup of brown rice syrup, 1/4 cup of water, pinch of sea salt, 2 tablespoons of melted coconut oil, 1/3 cup of chopped dates (optional). Preheat the oven to 325 degrees. Line a 12 x 17 inch rimmed baking sheet with parchment paper. Combine the oats, walnuts, coconut, and spices in a large bowl. Combine the molasses, brown rice syrup, water and salt and oil in a medium size bowl. Pour the molasses mixture over the oat mixture and stir to coat. Transfer to the prepared sheet. Make sure the preparation is spread evenly so that it bakes evenly. Bake for 10 minutes remove from the oven and stir. Bake for another 10 minutes, until deep golden brown. Remove from the oven and let cool on the sheet, stirring occasionally. Stir the dates into the granola if using. Let cool completely before stirring! This granola will keep for up to 2 weeks stored in an airtight container, at room temperature or in the fridge. Variation: Pecan halves make a great substitute if you are not fond of walnuts.
Have a wonderful rest of the week! Stay safe and well. If you are like me, you are looking forward to fall temps! Next week I will have Part One of our Goodness of Grains Series and I will feature barley, buckwheat and corn!
“Life is like a camera. You focus on what’s important, capture the good times, develop from the negative, and if things don’t work out take another shot.”
Lemon and Rosemary 