All Grain is good for
the Food of Man
Health
Benefits Associated with Whole Grains
In April 2010, the American Society for
Nutrition brought together researchers to review the evidence regarding the
health benefits associated with whole grains. Current scientific evidence
indicates that whole grains play an important role in lowering the risk of
chronic diseases, such as coronary heart disease, diabetes, and cancer, and
also contribute to body weight management and gastrointestinal health. The
findings were published as a supplement to The Journal of Nutrition in May 2011
Antioxidants,
Vitamins and Minerals
Consumers are increasingly
aware that fruits and vegetables contain disease-fighting phytochemicals and
antioxidants, but they do not realize whole grains are often an even better
source of these key nutrients. Moreover, whole grains have some valuable
antioxidants not found in fruits and vegetables, as well as B vitamins, vitamin
E, magnesium, iron and fiber.
Breakfast
Cereal: Most Americans consume an
over-abundance of sugar, not just in desserts but also via processed foods,
like breakfast cereals that contain simple carbohydrates, which our bodies treat
like sugar when they enter the bloodstream. Too much sugar in the diet can lead
to obesity - which can be a cause for Type 2 diabetes - and also takes some
blame for suppressing the immune system and playing a role in depression, even
Alzheimer’s. Cereal is not the breakfast of champions. If you miss the crunch,
start making your own granola packed with nuts and seeds, which provide healthy
fats and protein, without the excess sugar and added trans-fats found in
store-bought varieties.
Healthy breakfast
options:
Whole
grain cereal: oatmeal, wheat berries, buckwheat, mixed grains (experiment
to favorite combinations). Toppings: Cinnamon, flax meal, nuts and seeds,
coconut, seasonal fruit(berries, peaches or grated apples). In the off season,
top with applesauce or dried fruits: raisins, cranberries, chopped dates or
dried cherries.
Mixed Grain Cereal:
In rice cooker put 3 cups total any combination of grains( buckwheat, brown
rice, millet, oat groats, sesame seeds),
2 tsp. vanilla, 2 tsp. cinnamon, ½ tsp. sea salt, 4 cups water. Cook on brown
rice setting. Can start just before going to bed (since rice cooker finishes
and stays on warm) or start in the morning(takes about 1 hour). Make a large
batch. Stores up to one week in refrigerator. Reheat as needed. Top with dried
fruit/nuts and seeds and milk of your choice.
Mixed Nuts and Seeds: Pumpkin and sunflower
seeds, sliced almonds. Can also add chopped pecans, walnuts
Dried Fruit Mixture: Raisins (Golden and
Thompson seedless), craisins, dried bing cherries, blueberries. (Minimize the
expensive things they will eat a lot of so they won’t eat it up too quickly)
Easy Granola: Recipe found at Pillars of Light Blog under the recipes tab: http://pillarsoflight.blogspot.com/p/recipes-to-share.html
(Works best if you make it overnight). Makes delicious yogurt, fruit, granola layers parfaits.
(Works best if you make it overnight). Makes delicious yogurt, fruit, granola layers parfaits.
Blender Pancakes: Try substituting brown rice kernels for wheat kernels.
Using brown rice makes them lighter and crepe like.
Whole Grain Blender
Pancakes
1 cup milk or buttermilk
1 cup brown rice OR wheat berries
2 eggs
1 Tblsp
honey
¼ c. oil
½ tsp. salt
½ tsp. baking soda
2 tsp.
baking powder
Combine milk and whole grain in a blender. Blend on high
speed for 3-4 minutes until whole grain kernels are ground fine. Reduce blender
speed and add the rest of the ingredients and blend for 1-2 more minutes. Pour
¼ c. at a time on lightly greased hot griddle.
Buckwheat Cereal-gluten free
1/2
Buckwheat groats
1 C unsweetened almond milk or milk of your choice
1 tsp honey
favorite fresh or frozen fruit topping.
Cinnamon if desired
Directions:
1. Pour milk and buckwheat together stir in honey. Let soak overnight in the fridge.
2. Pour desired amount into a bowl and add fruit of your choosing. Sprinkle on cinnamon
if desired. Enjoy some Buckwheat today!
1 C unsweetened almond milk or milk of your choice
1 tsp honey
favorite fresh or frozen fruit topping.
Cinnamon if desired
Directions:
1. Pour milk and buckwheat together stir in honey. Let soak overnight in the fridge.
2. Pour desired amount into a bowl and add fruit of your choosing. Sprinkle on cinnamon
if desired. Enjoy some Buckwheat today!
Morning Muffins
3
C whole Grain flour ( can mixture spelt, kamut, and buckwheat)
1
T baking powder
1/2
tsp baking soda
1/2
tsp salt
1
tsp cinnamon
1/2
tsp allspice
6
T coconut oil
3/4
C honey or other sweetener
2
eggs
1
tsp vanilla
1
C milk
1
ripe banana mashed
1
C grated carrots
1
to 1 1/2 C pineapple tidbits (drained)
Directions:
1.
Measure and pour into a bowl all the dry ingredients. Stir together with a wire
whisk and set aside.
2.
In a mixing bowl beat the softened coconut oil and then beat in the sugar till
creamy. Beat for a couple minutes. Beat in the eggs one at a time and then the
vanilla.
3.
Then beat in the milk and bananas. Stir in the dry in
ingredients.
4.
Stir in the carrots and pineapples.
5.
Pour into greased muffin pans. Bake 375 for 12-to 25 min. depending on the size
of your muffins.
6.
Remove from the pan while still warm. Store extras in airtight container.
Lunch
Wraps: Whole grain tortillas filled with
humus and veggies or lean meat, cheese, grated carrots, chopped tomatoes,
purple onions, cucumbers, spinach, lettuce. Can also drizzle vegetables with
Italian Dressing.
Whole Grain Tortilla
Shells
2 cups fresh ground whole grain flour
½ tsp. sea salt
¾ c warm water OR if making spinach wraps, use ¾ c
spinach/basil puree
¼ c extra virgin olive oil
Mix together well. Divide on cookie sheet in 6-8 equal
parts. Let sit for 1+ hrs. Press and cook in flatbread maker.
Flatbread makers can be found on Amazon.com (put on your
Christmas wish list)
Whole Grain Bread with lean meats and lots of
veggies, sprouts etc.
Whole Wheat Bread -by hand
2 Tbsp yeast
4 cups warm water
1 Tblsp salt
¼ cup honey
4 cups warm water
1 Tblsp salt
¼ cup honey
½ c ground flax meal
(opt)
8 cups whole wheat flour
1-2 cups sprouted whole wheat (optional)
¼ cup extra virgin olive oil
8 cups whole wheat flour
1-2 cups sprouted whole wheat (optional)
¼ cup extra virgin olive oil
¼ cup honey (yes
that’s right, you add more)-helps to continue to feed the yeast
1-2 cups whole wheat flour- add gradually (you may only need 1 cup)
Add yeast in 4 cups warm water. Add salt, honey and 8cups of flour to yeast mixture. Mix together until smooth (will be a very thick batter). Cover with a warm moist towel. Let rise until light and bubbly--about one hour.
To this mixture oil and remaining flour. Mix thoroughly--gradually add more flour (1 to 2 more cups) until dough becomes manageable to knead on counter. Dough should be soft and tacky (not sticky and not stiff or dry). When it reaches this point, knead for about 10 minutes.
Put dough back into bowl and cover. Let rise another hour until double in size. Punch down and form into loaves. Put into greased loaf pans and let rise until doubled. Back at 350 degrees F for 30 minutes. Remove from pans and brush tops with butter for soft crust
1-2 cups whole wheat flour- add gradually (you may only need 1 cup)
Add yeast in 4 cups warm water. Add salt, honey and 8cups of flour to yeast mixture. Mix together until smooth (will be a very thick batter). Cover with a warm moist towel. Let rise until light and bubbly--about one hour.
To this mixture oil and remaining flour. Mix thoroughly--gradually add more flour (1 to 2 more cups) until dough becomes manageable to knead on counter. Dough should be soft and tacky (not sticky and not stiff or dry). When it reaches this point, knead for about 10 minutes.
Put dough back into bowl and cover. Let rise another hour until double in size. Punch down and form into loaves. Put into greased loaf pans and let rise until doubled. Back at 350 degrees F for 30 minutes. Remove from pans and brush tops with butter for soft crust
Dinner
Popcorn: Grind
into cornmeal and use in your favorite cornbread recipe. Serve with Chilies and
Soups.
Seasoned Whole Grain Rice: Cook rice, then add
a drizzle of olive oil, herbs and salt.
Café Rio Rice
In rice cooker combine:
3 cups brown rice
4 cups water
1 Tblsp Olive Oil
½ tsp salt
4 tsp. granulated chicken bullion
4 cloves garlic- minced
½ bunch cilantro-minced
½ onion- minced
1 can diced green chili’s
Simmer until tender.
Whole Grain Pasta- Best way to enjoy: Whole-grain
pasta is easy to combine with other foods, including vegetables, meats, and your
favorite sauces. For a healthier dish, toss cooked pasta with olive oil or a
marinara sauce instead of a high-calorie Alfredo sauce. Better yet use
Christy’s Pistachio Pesto Sauce recipe from the “Herbs and Spices
for Flavor” class post http://runandnotbewearyfallmeeting.blogspot.com/p/herbs-and-spices-for-flavor.html
Snacks
(Remember
whole grain, small amount of healthy fats and low glycemic sweetener)
No Bake Peanut Butter
Chocolate Chip Balls
·
½ cup rolled oats
·
¼ cup almond flour (chop almonds into powder in the blender)
·
¼ cup unsweetened coconut flakes (chopped in blender)
·
2 Tblsp. ground flaxseed
·
2 Tblsp. honey OR agave OR maple syrup
·
¼ cup peanut butter
·
½ tsp. vanilla
·
¼ cup dark chocolate chips
Versatile Healthy
Breakfast Cookies
·
1
¼ c. whole grain flour
·
1/2
teaspoon baking soda
·
1
1/2 teaspoon ground cinnamon
·
1/4
teaspoon salt
·
1
1/2 cup rolled oats
·
1
tablespoons butter
·
1/4
c. peanut butter OR coconut oil OR canola oil
·
1/4
cup honey OR agave OR brown sugar
·
1
egg
·
1/3
cup pureed fruit or vegetable (applesauce, banana, sweet potato, pumpkin or
carrot)
·
1
teaspoon vanilla extract
·
1/2
cup any kind or combo-raisins, craisins,
chopped dates, chocolate chips
·
1/3
cup walnut pieces, lightly toasted in a dry skillet for 2 minutes, until
fragrant and chopped, OR pecans, OR sliced almonds, and OR coconut
Variations: (pumpkin, brown sugar craisins,
and pecans) (peanut butter, honey, banana, chocolate chips) (applesauce, brown
sugar, oil, raisin and walnut) (carrot, brown sugar, oil, walnuts, coconut,
chocolate chips) Find your own favorites.
Preheat oven to 350 degrees F. Whisk together flours,
baking soda, cinnamon and salt in a medium-sized bowl. Combine fat and
sweetener of your choice for about 1 minute. Add egg, fruit or veggie puree and
vanilla and beat an additional 30 seconds. Add flour mixture and beat an
additional 30 seconds. Add oats, dried fruit/chocolate chips and nuts and mix
just until incorporated. Dough will be slightly sticky and less cohesive than
traditional cookie dough. Using between
3 to 4 tablespoons of batter, form a ball and place on greased cookie sheet.
Repeat with remaining batter, leaving about 3 inches between cookies. Wet hands
and use palm of hand to flatten cookies until about 1/4-inch thick. Bake for 11
minutes, until cookies are fragrant but still soft. Let cookies cool slightly,
then transfer to a wire rack to cool completely.
Carrot Cake
½ cup olive OR coconut oil
½ cup honey
15 oz. can crushed pineapple with juice
1 tsp. vanilla
2 tsp. cinnamon
1 tsp. soda
1 tsp. salt
3 c. whole grain flour
3 c. grated carrots
½ cup chopped walnuts-opt.
Mix together and pour into a greased 9x13 pan. Bake 325
degrees for 35-40 min. Glaze while still warm.
Frosting: Mix 4 oz. softened cream cheese, 1/4 cup soft
butter and 1/4 c honey. Spread thinly on cake.
Website for purchasing whole foods
http://www.azurestandard.com
Monthly drop inArlington
for information
Monthly drop in
for information
Price check between Azurestandard.com, Winco, and Costco to find where
the best deals are.
Great Websites for Whole
Grain cooking ideas
http://chefbrad.com (BYU Education
Week Presenter)
