Why Eat Whole Grains?
March 19, 2012
In recent years, grains, even whole grains, have been vilified with the popularity of the low carb/paleo diet movement. The trouble is, sometimes after a few months of feeling great on low carb diets (the so called “honeymoon period”), unpleasant symptoms sometimes emerge that get better when the person begins introducing grains again.
So what’s the truth? Why should we eat whole grains? You have probably heard about the healthful benefits of these superfoods. All the information can be overwhelming, though, and it helps to have some practical advice and information regarding whole grains, nature’s superfoods.
Why Eat Whole Grains?
What Is a “Whole Grain”?
Beginning with the basics, whole grains are unrefined, which means they are in their complete state. When a grain is refined, it is separated out into its basic components, and the bran and germ are discarded. What’s left is basically the starchy inside of the grain, which is quite similar to sugar (since it’s the plant’s energy supply). Whole grains retain the bran, germ, and every other part of the grain; the whole kernels are just ground up.
Examples of whole grains include whole wheat, millet, quinoa, brown rice, and corn. Here are some ideas on how to prepare and enjoy these superfoods.
* Whole wheat – Besides baking whole-wheat baked goods, you can actually cook wheat berries (the whole grain before it is ground into flour) and eat them as a hot cereal. Cracked or bulgur wheat can be made into tabouleh and other dishes.
* Millet – You may be familiar with this tiny, round, yellow grain in birdseed. But you can buy it for human consumption, too, at most health stores and some grocery stores. Millet cooks into a soft, fluffy dish that you can use like you would rice or coarse cornmeal.
* Brown rice – Chewy in texture, brown rice makes a fine stand-in for just about any recipe calling for white rice. It just takes longer to cook. Brown rice can also be used as a filler for homemade veggie protein burgers.
* Corn – While many people treat corn like a vegetable, it is a grain, and popcorn is a popular and tasty whole-grain snack. Other ways to enjoy whole corn are in polenta, made with whole-grain corn meal, and whole corn kernels can be mixed into all sorts of recipes.
Health Benefits of Whole Grains
The health benefits of whole grains are extensive. For one thing, whole grains have all the vitamins and minerals intact, especially if they are in their whole form and not ground into flour. The whole grain contains important nutrients such as vitamin E, B vitamins, protein, and healthful fats.
Because the bran and germ are still present in whole grains, the fiber content is much greater than in refined grains. Increased fiber helps slow the absorption of whole grains, which may help prevent blood sugar spikes and crashes. Also, fiber is well-known as a healthy part of the diet, helping digestion and maybe even protecting against diseases of the heart and digestive organs.
You may find that soaking your grains before eating greatly improves digestibility and many people believe actually increases the healthful aspects, making nutrients easier to absorb. More information on this can be found in the book Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
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Eggplant Recipes
March 17, 2012
photo credit: nociveglia
Many of us have no idea what to do with eggplants. The deep purple color and shiny skin are attractive, but what exactly to do with this funny-shaped vegetable?
First, let’s take a look at the healthful properties of eggplant.
Eggplants are in season from August to October, and are relatively easy to grow in a home garden. They are related to tomatoes, and are not unlike tomatoes in their growth habit. Nutrients in eggplants include:
* Dietary fiber
* Manganese
* Potassium
* Folate
* Vitamin K
* Vitamin B6
* Copper
* Tryptophan
Eggplants’ flavor is pretty neutral, which makes it a casserole-friendly vegetable (it tends to take on the flavors of what surrounds it). Here are some recipe ideas for including this healthful veggie in your diet.
Eggplant Recipes
1. Dip (3 servings)
Known as baba ganoush, eggplant dip is a well-known food for those who eat Mediterranean and Middle Eastern foods. Serve this creamy dip with pita wedges.
Ingredients:
* 1 medium eggplant
* 2 tablespoons olive oil
* 1 1/2 teaspoons each of cumin and paprika
* 1 tablespoon tahini
* 2 tablespoons lemon juice
* 2 garlic cloves, “bashed” and peeled (“Bash” garlic by placing it under the flat side of a knife and giving the sideways knife blade a good smack with your hand)
* 1 teaspoon minced fresh parsley
* Kosher salt to taste
Roast eggplant by pricking it with a fork and placing it on a foil-lined cookie sheet. Bake at 450 degrees F for about 20 minutes.
When cooled, cut the roasted eggplant in half and scoop out the flesh. Place it and the other ingredients into a blender and whiz until it’s a smooth puree. You may need to add additional lemon juice or olive oil to get it to blend properly. When it’s creamy, remove to a bowl and drizzle with additional olive oil and sprinkle with parsley.
2. Eggplant Pasta
Use ziti, penne, or bowties for this dish.
Ingredients:
* 1 eggplant, cut into 1-inch cubes (peeling on)
* 1 large red onion, coarsely chopped
* 2 yellow or orange bell peppers, coarsely chopped
* 1 tablespoon olive oil
* 1/2 teaspoon kosher salt
* 1 jar spaghetti sauce
* 16 ounces pasta
* 1 10-ounce package fresh spinach, chopped
* 1 cup shredded mozzarella cheese
Preheat oven to 450; combine the first 5 ingredients in a bowl, stir, and pour out into a cookie sheet or jellyroll pan. Roast vegetables for 20-30 minutes.
Prepare pasta according to package directions. Mix cooked pasta, vegetables, spaghetti sauce, and spinach in a bowl, then pour into a 3-quart baking dish. Top with cheese. Bake at 400 for 20 to 25 minutes.
Menu Planning Tips for Busy Moms
March 17, 2012
Menu Planning Tips for Busy Moms
The task of planning and preparing meals can get overwhelming. But for moms who are busy – and which ones aren’t?? – planning a weekly menu can seem nearly impossible.
The good news is, you can address this task of meal preparation and make it possible. Here are some tips to help you do that.
Kitchen Organization
Before we get into meal planning specifically, let’s talk organization. One of the things that makes meal preparation difficult and frustrating is hunting down kitchen implements and/or condiments. Get your pantry, spice rack, cabinets and drawers organized so that the things you use most are handy.
This has an added bonus – you’ll know just what’s in your pantry and cabinets, so you lower your risk of letting food go bad before it’s used, and you increase the effectiveness of your grocery list.
The Freezer Is Your Friend
Take advantage of your freezer. If you have a case freezer, all the better. When you cook something freezable, double the amount of the dish and freeze the extra. Preparing more food does not usually take longer; but if it does, as in the case of breads or cookies, then you can freeze the dough or batter to get a head start on next time. So as you plan your meals, keep freezing and the appropriate portions in mind.
Worksheets
Okay, so maybe this seems like overkill; but having a template worksheet that you can fill out weeks in advance will save so much time in the end. Planning does take time, but a lack of planning can waste time. So design your own template or download one from the internet – look for one that has all the days of the week and all the meal categories.
Each week’s list of meals should have a grocery list attached that pertains to that week’s meals. You can do this weeks in advance, or week-by-week. If you like to plan your meals according to coupons and store specials, you might want to do it one week at a time so you can plan your meals according to those sales.
Another word about the worksheets – in addition to having a template for meal planning, it’s a good idea to have a template for your grocery list, too. Arrange it in accordance to your store’s layout to make shopping easy and to help avoid trips back and forth through the aisles.
Fall-Back Recipes
Include several super-easy, fall-back recipes for days when you are just too busy or tired. Make it something that you can cook with your eyes closed – a no-brainer recipe, like pasta with jarred sauce, baked chicken breasts, or hamburgers. Include some of these on your list, or go ahead and plan for a no-brainer once a week.
Remember the Leftovers
As you plan your meals, count on leftovers and incorporate them into your meal planning. Chili for dinner could become chili baked potatoes or taco salad for lunch. Leftover linguine could become a lunchtime pasta salad. Leftover dinner chicken makes great lunchtime chicken salad.
Go easy on yourself – no one can plan every minute or every ingredient! Give it your best shot, and don’t forget to ask others in your household to help out.
