The Mighty Miniature Teff Grain

Teff is an ancient grain, believed to have originated in Ethiopia between 4000 BC and 1000BC. The classic use of teff flour by Ethiopians is injera, a fermented flat bread. Today, teff is widely cultivated and used in South Africa, Ethiopia, India, and Australia. Teff is high in calcium, iron, and protein and has a good mineral profile of phosphorus, magnesium, copper, zinc, boron, and thiamin. The amino acid composition is excellent, including all 8 essential amino acids along with a high lysine level. Due to its small size, teff boasts the highest fiber content of any other grain. 


Sources for this article:

"Chemical composition of teff (Eragrostis tef) compared with that of wheat, barley and grain sorghum", Melak H. Mengesha, Economic Botany, Volume 20, Number 3, 1966, 268-273

"Tef. Lost Crops of Africa", National Academies Press, 2008, 222.

"The orgin and evolution of Eragrostis tef (Poaceae) and related polyploids", American Journal of Botany, 2003, 116-122

www.nutritiondata.com


Nutrition Notes: Incredible Goji Berries

Goji berries, sometimes referred to as wolf berries, are small reddish fruit grown in the Himalayan foothills. They are high in calcium, potassium, and iron. Goji berries are also an excellent source of vitamin C, beta-carotene, and zeaxanthin, making them one of the richest plant based sources for these nutrients. These powerful berries have been shown to support eye health while reducing cardiovascular disease, inflammation, and cancer. Goji berries have been celebrated for centuries in Asia as a promotor of  anti-aging and longevity due to their high antioxidant content.

Sources for this article:

Gan L, Hua Zhang S, Liang Yang X, Bi Xu H (April 2004). "Immunomodulation and antitumor activity by a polysaccharide-protein complex from Lycium barbarum". Int. Immunopharmacol. 4 (4): 563–9.

Weller P, Breithaupt DE (November 2003). "Identification and quantification of zeaxanthin esters in plants using liquid chromatography-mass spectrometry". J. Agric. Food Chem. 51 (24): 7044–9.

Gan L, Hua Zhang S, Liang Yang X, Bi Xu H (April 2004). "Immunomodulation and antitumor activity by a polysaccharide-protein complex from Lycium barbarum". Int. Immunopharmacol. 4 (4): 563–9.

SCW Sze, J. Song, RCC Chang, KY Zhang, RNS Wong, Y Tong (2008). "Research advances on the anti-aging profile of Fructus lycii: an ancient Chinese herbal medicine", Journal of Complementary & Intergrative Medicine, v 5 n. 1

Cooking School: Flaxseed Egg Substitute

A large, metal, egg-shaped tea ball works wonderfully here. Simply place whole flaxseed in the ball, close, and simmer with water. This helps to ease the straining process at the end. Or, for added fiber and texture, no need to strain the flax seeds at all.

Yield: 1 cup

Technique:

2 tablespoons whole flaxseed
1 1/2 cup water

In a small saucepan, combine flaxseed and water. Bring to a boil and reduce heat to a simmer. Cook mixture uncovered until water is reduced by one-half cup, approximately 20 minutes. Remove from heat and strain seeds from mixture, saving the thick, clear gel. Refrigerate unused portion in a tightly sealed container for up to a week.

Gorgonzola-Apple Quesadilla with Walnuts and Caramelized Shallots

Apple season has arrived and I always look forward to all the unique, locally grown varieties. The focus is on crisp, slightly tart apples; if you have a favorite, use it. Leave the skin on since it lends extra nutrition and color.

As with most quesadilla, this comes together quickly and effortlessly; just the thing for a busy weekday supper. If you are not a Gorgonzola fan or if you have children, a mild white cheddar is a pleasant alternative. Have a bit of creative fun as the possibilities and combinations are limitless.

Cooking School: Caramelized Onions and Shallots



Caramelizing onions or shallots significantly reduces the volume by about half, so plan accordingly.

Sweet yellow onions or shallots
butter
white wine

Remove top and bottom off onion or shallot along with the papery skin. Slice into thin half-rounds. Over medium heat, melt butter in a heavy skillet and add onions or shallots; stir to coat well. Cover and cook for 15 minutes until tender. Reduce heat to low and continue to cook uncovered for 25 minutes, stirring occasionally to allow for even browning. Remove from heat and stir in 1-2 tablespoons of water or white wine to deglaze pan.

Nutrition Notes: Sweet Benefits of Coconut Sugar

Coconut nectar is produced by slicing the bud off the flowering part of the coconut and collecting the sap (nectar) into containers. Coconut sugar crystals are created by kettle boiling the sap or by using low-temperature vacuum evaporation. Amazingly, coconut palm trees can produce fruit and nectar for up to 70 years. 

According to Bruce Fife, ND, Director of the Coconut Research Center and author of "Coconut Cures":

"A farmer can plant a coconut tree as a child and have it produce his entire life. Coconuts are always in season as they produce year round. Artificial fertilizers and pesticides are rarely ever used. Small farmers, who are the major producers, can't afford chemicals and prefer to let nature take its course. Rotting coconut husks and fronds are used as a natural fertilizer. For these reasons, coconut nectar and fruit production are very environmentally friendly."

Coconut sugar also has a low glycemic index of 35. Low glycemic foods are important to overall health since they do not create rapid spikes in blood glucose levels. Increased blood glucose triggers beta-cells of the pancreas to increase insulin. When insulin production becomes excessive, this can set the stage for diabetes mellitus, hypoglycemia, and insulin restistance. 

When a high glycemic food is consumed, excess insulin is secreted and blood glucose levels drop lower over the next few hours than if a low glycemic food had been consumed. This explains why eating high glycemic foods contributes to weight gain and obesity since hunger returns sooner and one eats more with less overall satiety. 

High dietary glycemic loads are also linked with increased serum levels of C-reative protein, a marker for inflammation that is an accurate predictor of heart disease. 

Several studies in Canada, France, and Italy found that consumption of high
glycemic foods increased the risk of breast cancer while a US study showed an increase in colorectal cancer. Higher glycemic loads were also related to a significant increase in gallbladder disease.

In addition to being environmentally friendly and low glycemic, coconut sugar is a nutritious sweetener; high in potassium, magnesium, iron, boron, zinc, sulfur, and copper.


Sources for this Article:

http://en.wikipedia.org/wiki/Vacuum_evaporation

http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html

Ludwig DS. Dietary glycemic index and the regulation of body weight. Lipids. 2003;38(2):117-121.  
Tsai CJ, Leitzmann MF, Willett WC, Giovannucci EL. Dietary carbohydrates and glycaemic load and the incidence of symptomatic gall stone disease in men. Gut. 2005;54(6):823-828
Tsai CJ, Leitzmann MF, Willett WC, Giovannucci EL. Glycemic load, glycemic index, and carbohydrate intake in relation to risk of cholecystectomy in women. Gastroenterology. 2005;129(1):105-112
Comparison of the Elemental Content of 3 Sources of Edible Sugar-  
Analyzed by PCA-TAL, Sept. 11, 2000.  (MI Secretaria et al, 2003) in parts per million (ppm or mg/li). 



Autumn Yam, Collard, and Tofu Sauté with Ginger-Cilantro Pesto

The weather has turned crisp in this neck of the woods, hinting autumn is on its way. A little shocking, actually, as just last week the temperatures hit close to 100ºF. Instead of cooking up a dish of simple collards with a bit of olive oil as I had intended, the sweet potatoes, tofu, and cilantro in the refrigerator caught my eye. Before I knew it, I was involved in a full-fledged cooking session. This recipe has overtones of Thai flavor, but with a twist of Western sensibility. 

The highlight here is the ginger-cilantro pesto. Ginger for a bit of warming kick and cilantro for its healthful qualities. Cilantro is abundant in antioxidants, a wonderful heavy metal detoxifier, and a plentiful source of cleansing chlorophyl. Also, super-nutritious sunflower seeds are used instead of the traditional pine nuts. Sunflower seeds are a great source of vitamins E, B1, B5, and folate as well as minerals such as copper, manganese, potassium, magnesium, iron, phosphorus, selenium, calcium and zinc. These mighty seeds are also a fantastic source of dietary fiber, linoleic acid, and cholesterol-lowering phytosterols.

The orange brightness of the yams against the more subdued green collards is embellished nicely with the tofu. Personally, I like the colors of cooking to accent one another so the pesto is tossed lightly with the greens; the yams and tofu are used as a crowning touch. 


Ginger-Cilantro Pesto
1  clove garlic, crushed
2  tablespoons chopped ginger
1  teaspoon sea salt 
1/4  cup raw sunflower seeds
1  cups chopped cilantro, loosely packed
1/4  cup coconut oil, melted

In the bowl of a food processor, pulse the garlic, ginger, salt and sunflower seeds six times. Add cilantro and pulse about nine times until mixture forms a coarse paste. Transfer to a medium bowl and combine with coconut oil. 


Yam, Collard, and Tofu Sauté
2  medium yams, peeled and sliced into 1/4-inch thick rounds
2  tablespoons coconut oil
1/2  cup water
1  14-oz package of extra-firm tofu, sliced into 1-inch cubes
4   tablespoons lime juice
1  teaspoon sea salt
1  tablespoon extra-virgin olive oil
6  collard leaves, sliced in 1-inch wide ribbons
3  green onions, thin slice
1/4  cup coconut milk
1  tablespoon red pepper flakes

In a large covered skillet over medium heat, sauté yams with water and 1 tablespoon coconut oil for 8 minutes or until just tender. Remove from heat and transfer to a small mixing bowl. Next, sauté tofu over medium heat with remaining coconut oil for 3 minutes on each side until lightly browned. Add to yams and toss lightly with lime juice and salt. Sauté collards with olive oil and green onions for 5 minutes. Stir in cilantro pesto and coconut milk. Remove from heat and place collards on serving plate. Top with yams, tofu, and red pepper flakes. Bon appétit.