Hi again everyone and happy Saturday! I do hope that your week has been a good one and that you are all well and staying healthy! I hope you are seeing the beautiful colors of fall in your area! Thanks for being back as we dive into Part One of the “Goodness of Grains” series. Tonight we showcase barley, buckwheat and corn.’
Barley has quite a place in history as it has been used as far back as the Stone Age for everything from a form of currency to an ingredient in medicines! Add it to vegetable soups and stews, or use it in cereals and breads. Whole hulled barley, with only the outer husk removed, it the most nutritious!
Barley stimulates the liver and lymphatic system, enhancing the body’s discharge of toxic waste. It also helps to suppress cholesterol in the liver. The beta-glucans in barley work with other soluble fibers to help prevent intestinal absorption of dietary fats and cholesterol. Containing both soluble and insoluble fiber, this grain aids bowel regularity. Barley broth is excellent for those who are ill. Potassium is abundant in unrefined barley. Other key nutrients in barley include fiber, magnesium, vitamin E, the B-complex vitamins, zinc, copper, iron, calcium, protein, potassium, sulfur, and phosphorus. Phytochemicals include lignin and beta-glucans.
Buckwheat is made from the seeds of a plant related to rhubarb. Kasha, or hulled, toasted buckwheat has a nutty flavor and is popular as either whole groats or cracked. Used extensively in Slavic cooking, buckwheat can be enjoyed in pilafs, as a cereal side dish, or as fillings or in the very familiar pancake mix!! Its high rutin content makes buckwheat good for people with arteriosclerosis and for strengthening capillaries and reducing the risk of hemorrhage. (Interesting note: Rutin can also be purchased in pill form.) Buckwheat is a good blood builder and neutralizes acidic waste. It is also beneficial for the kidneys and lowering blood pressure. Buckwheat is an excellent source of protein (which is missing in most grains except millet), fiber, B vitamins, potassium, lysine, phosphorus, vitamin E, calcium, and iron. Phytochemicals include rutin.
Corn is a Northern Hemisphere “original” and is high in carbohydrates. Corn has been a nourishing mainstay for centuries. Though usually thought of as a vegetable, the corn plant is in fact a grass and the kernels themselves are the grain. Cornmeal flour is the basis for traditional Southern breads, such as cornbread and corn pone. It can also be used as breading for baked fish and chicken (my two favorite meal choices that I could literally eat everyday!!!). Corn germ makes a great breading for chicken or dish and is also good added to cereals and toppings. Nutrient-rich, it contains ten times more zinc than wheat germ and has a longer shelf life. Though high in protein, corn itself is not an adequate protein source. It lacks two essential amino acids required to be a complete protein, which is why some food manufacturers fortify corn products with lysine and tryptophan. Replace these missing nutrients by eating corn with legumes or rice. Key nutrients in corn in include protein, fiber, vitamin A, B vitamins, vitamin C, calcium, folate, magnesium, phosphorus, potassium, and iron. Phytochemicals include alpha-carotene, phytosterols, phytic acid.
RECIPES:
Sweet Potato Waffles. Take 10 ounces of 1 inch peeled sweet potato cubes, 1 3/4 cups of refrigerated coconut milk, 1/4 cup of neutral flavored oil, 1/4 cup of pure maple syrup, 2 cups of whole wheat pastry flour, 1/2 cup of barley flour, 1/2 cup of corn flour, 1 tablespoon plus 1 teaspoon of baking powder, 1 teaspoon fine sea salt, 1 1/2 teaspoons ground cinnamon, 1/2 teaspoon ground cloves. Fill a medium-size saucepan halfway with water and bring to a boil over high heat. Add the sweet potato, and decrease the heat to a simmer. Simmer for 10 minutes or until fork-tender. Drain and let cool until the cubes can be handled. Put the potato, milk, oil, and maple syrup in a blender. Process until smooth. Combine the flours, baking powder, salt, cinnamon, and cloves in a medium size bowl. Stir together. Pour the potato mixture into the dry ingredients and stir to combine. The mixture will be thick but should be spreadable. If not stir an additional tablespoon or two of milk. Preheat a waffle iron to high heat. Lightly coat with non stick cooking spray. Spoon 2/3 cup batter onto the waffle iron and cook according to the manufacturer’s instructions. Yield 6 standard waffles.
Sweet Corn and Blueberry Pancakes. Take 3/4 cup plus 1 tablespoon refrigerated coconut milk, 2 tablespoons of vanilla flavored yogurt, 1 tablespoon neutral flavored oil, 1 tablespoon Sucanat, 1 teaspoon pure vanilla extract, 1 cup of whole wheat pastry flour, 2 tablespoons corn flour, 1 tablespoon of baking powder, 1/2 teaspoon ground cinnamon, 1/2 teaspoon fine sea salt, 1/2 cup fresh or frozen blueberries. Whisk together the coconut milk, yogurt, oil, Sucanat, and vanilla in a medium size bowl. Whisk together the flours, baking powder, cinnamon, and salt in a medium size bowl. Add the blueberries and pour the wet ingredients into the dry ingredients. Stir gently to combine. Preheat the oven to 350 degrees. Heat a cast iron skillet over medium heat. Lightly coat with cooking spray. Working in batches, scoop 1/2 cup of batter into the skillet. You will probably only be able to cook 2 pancakes at a time. If you have a griddle, you should be able to cook more. Cook for 4 to 5 minutes until the top bubbles and looks dry on the edges. The bottom should be golden. Turn the pancake over to cook the second side for 4 to 5 minutes or until golden. Place the pancakes on an oven safe platter and keep warm in the oven while cooking the remaining pancakes.
WHOLE GRAIN EXTRAVAGANZA SMOOTHIE. This makes 2 smoothies (12 ounce size). Take 1 1/4 cups of unsweetened almond milk or coconut milk, 1 Gala apple, peeled cored and sliced, 1 ripe banana, peeled sliced and frozen, 3/4 cup of old-fashioned rolled oats, 4 tablespoons nonfat vanilla yogurt, 1 tablespoon flaxseed oil and 6 small ice cubes. Combine all ingredients in a blender and puree until smooth. ENJOY!
Have a fabulous weekend! Stay safe and well. Next week we will have a post about oats, potatoes, and rice and some great new recipes.
“SUCCESS IS NOT FINAL, FAILURE IS NOT FATAL. IT IS THE COURAGE TO CONTINUE THAT COUNTS.”
Lemon and Rosemary 