Showing posts with label grains. Show all posts
Showing posts with label grains. Show all posts

Tunisian Pumpkin Soup with Spelt Soda Bread



As the days turn blustery and chill, I could not resist adding this warming recipe to the collection. There is something about a spicy, smooth soup with pumpkin that tends to be especially inspiring during the Fall season. The chipotle pepper lends a bit of smokiness. For those of you who need a more mild version, omit the red pepper flakes. 
A recipe for spelt soda bread follows—the perfect compliment to a steaming bowl of soup. Spelt is a wonderful heirloom grain and is usually well tolerated by those who have a sensitivity to standard wheat.

Nutrition Notes: Shed Excess Weight and Boost Vitality with Rye

Rye is more than a flavorful ingredient in baking; research shows that this humble grain packs a serious nutritional punch. Contributing to cardiovascular health, cancer prevention, and diabetic management, rye is an important addition to the diet. Not only is this grain healthy but it has been found to promote weight control and digestive health when consumed as dark rye bread.

Rye is a grass that is a close relative to wheat and barley. It grows in poor soils and cold conditions which makes it an important staple food for Europeans. In fact, Russia and Poland are the world's largest producers of this grain. Rye flour has a far lower gluten content than wheat and is excellent for use with a sourdough starter.

Rye is  very nutrient dense, supplying high levels of iron, calcium, potassium, zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fiber. Soluble fiber helps one to feel satisfied longer as it slows down the breakdown of carbohydrates and sugars. Rye contains 'fructans' (a type of fructose) as its main sugar source.

Rye has been shown to reduce heart disease and cancer risk while supporting diabetic health. Since rye is an outstanding source of cholesterol lowering soluble fiber, cardiovascular health is enhanced. This nutritious grain is also rich in magnesium which helps control high blood pressure. Another advantage of rye is that it ferments in the gut, producing arabinoxylan, a short chain fatty acid. This supports the immune system by triggering lymphocyte production while balancing blood sugar levels and lowering cholesterol. An article for Green Footsteps states, "Arabinoxylan is thought to act much like beta-glucan from oats. Beta-glucans are responsible for some of the heart-healthy attributes of oats and have a whole bundle of health benefits credited to them."

Rye provides an abundance of lignans, a phytoestrogen that protects breast tissue from the cancer inducing effects of estrogen. Additionally, a study in Finland found that consuming rye bread offers protection against colon cancer. Rye binds to bile acids that may trigger this disease while safely eliminating them from the body. A separate Finnish study also found that consuming high fiber dark rye bread enhances insulin secretion while improving b cell function, which is positive news for diabetics. Moreover, it is a natural cure for constipation and hemorrhoids. For centuries, rye has been used to cleanse the stomach and intestines of impurities and parasites.

Research in Sweden found that rye can help with weight management. Volunteers who consumed rye bread for breakfast felt less hunger throughout the day than those who consumed whole grain wheat bread. Dark rye bread made with rye bran was found to be the most successful in reducing hunger. Researchers are unclear as to why rye suppresses the appetite more than wheat bread since both are excellent sources of fiber. One explanation may be that the fiber in rye bread has an unusually high water binding capacity that expands during digestion and produces a pronounced feeling of fullness.

Take pleasure in the many delicious virtues of whole grain rye and reap bountiful health supporting benefits.


Sources for this article:

"All About Rye Flour, Rye Nutritional Benefits and Rye Production and Uses", Green Footsteps. Retrieved on December 18, 2010 from, http://www.greenfootsteps.com/rye-flour.html

"High-fiber rye bread and insulin secretion and sensitivity in healthy postmenopausal women", Katri S Juntunen, David E Laaksonen, Kaisa S Poutanen, Leo K Niskanen, and Hannu M Mykkanen, February 2003, The American Journal of Clinical Nutrition, Vol. 77, No. 2, 385-391.

"The Tasty Health Benefits of Rye Bread", Kristie Leong MD, September 6, 2009, Associated Content. Retrieved on December 18, 2010 from, http://www.associatedcontent.com/article/2116561/the_tasty_health_benefits_of_rye_bread_pg2.html?cat=5

"Study finds rye bread at breakfast more filling", September 3, 2009, The Los Angeles Times. Retrieved on December 20, 2010 from, http://www.newsday.com/news/health/study-finds-rye-bread-at-breakfast-more-filling-1.1420638

"The Nutritional and Medicinal Uses of Rye Over the Centuries", N. Soltys, May 12, 2009, Associated Content. Retrieved on December 20, 2010 from, http://www.associatedcontent.com/article/1709339 the_nutritional_and_medicinal_uses_pg2.html?cat=37

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


Millet Polenta with Spinach & Aged Gouda

Recently, I was craving something savory and satisfying yet healthy. I love polenta but so many people are sensitive to corn that I wanted to find a good substitute that was gluten free. This recipe is the answer.

Millet, although considered by many a humble grain, is actually a seed and a nutritional champion. It shares the spotlight with buckwheat & quinoa as being one of the few alkaline forming "grains". Millet does not feed candida, is a good source of fiber, and is a fantastic source of magnesium which helps with migraine headaches, constipation and supports heart health.

For a vegan version of this recipe, omit the gouda and mix in two tablespoons of nutritional yeast flakes after the millet is finished cooking. Enjoy!

1 1/2 cups millet*
3 cups water
1 1/2 teaspoons sea salt
1/4 cup neutral flavor coconut oil
3 cloves garlic, crushed
1 teaspoon red pepper flakes
2 cups chopped fresh spinach
1/2 cup shredded aged gouda

Cook millet with salt, oil, garlic and red pepper flakes in 3 cups water over medium-low heat for approximately 55 minutes, covered, until the consistency of a soft porridge. Stir often.

Remove from heat. Stir in fresh spinach and shredded gouda. Spread millet mixture into a 9-inch ceramic quiche pan and cool completely. Cut into 8 wedges and serve.

*Make sure to soak millet for 8-10 hours and rinse before cooking to remove the phytic acid which can make millet hard to digest and can bind to minerals in the system.

Italian Spring Tabbouleh

As spring is beginning to peek through the final days of our brisk Montana winter, fantasies of light, cleansing salads come into the forefront. Even though it is a little early season-wise for tomatoes and cucumbers, one can find a good, local hydroponic heirloom tomato in this neck of the woods with a bit of persistence. And fresh basil to boot.

For those of you unfamiliar with quinoa, think Peruvian superfood. An excellent source of vegetarian protein, this grain is difficult to match. Quinoa makes a fantastic substitute for couscous or cracked wheat, which is shown in the recipe below. Enjoy!

3 cups cooked quinoa*
1/4 cup extra virgin olive oil
3 cloves garlic, crushed
1 teaspoon Himalayan sea salt
1/8 cup white balsamic vinegar or lemon juice
1/2 cup chopped fresh basil
2 heirloom tomatoes, medium chop
1 English cucumber, medium chop

Combine olive oil, garlic, salt, basil, and balsamic vinegar or lemon juice. Add cooked quinoa, tomatoes, and cucumber. Toss gently and serve.

*Rinse quinoa before cooking to remove any bitter oils present.