Sea Cliff Nutrition Committee. The Apple People

Sea Cliff Nutrition Committee. The Apple People

Monday, November 22, 2010

More Handouts from our Speaker on Nutrition - Great Grains - Pt 1

If you missed Wed. night's speaker, here the next installment of our handouts:

The magic of whole grains:  Brown rice, red and black rice, wild rice, millet, quinoa, buckwheat, amaranth, corn, wheat berries, rye berries, barley.. These small seeds offer us lasting energy (being complex carbohydrates that breaks down slowly in our body), tons of vitamins (especially vitamin B’s
that are so important for brain function and hormonal balance), fiber and water that help regulate our bowels, a sweetness that satisfies a sweet tooth, and a grounded energy that helps keep our mind focused. They are easy to cook and are extremely versatile. If you’ve got a pot of grain, it is easy to whip a meal together in no time!

Grain  -- How much water for 1 cup grain -- How much time  -- Something great

*Amaranth  -- 3 cups -- 20-25 minutes. Rich in iron, fiber and lots of calcium.

Barley -- 4 cups -- 30-40 minutes. One of the oldest grains. This is great for soups. High in trace minerals manganese and selenium – great anti-inflammatory antioxidants.

*Buckwheat (known as kasha when roasted) -- 2- 2 ½ cups. Add buckwheat to boiling water, not to cold water or the grain will turn to mush. A hearty cold weather fruit seed (related to rhubarb and sorrel), there is no wheat in buckwheat. This is a non-glutinous grain. Very high in magnesium, this is a great food for your heart + circulatory system.

*Corn -- For a natural diuretic, boil corn on the cob with the silks. When cooked, drink the water. 20-25 minutes. High in vitamins A and beta-carotene. It is best eaten soon after harvest as the sugars
turn to starch immediately after harvest.

*Millet -- 2 cups -- 25-30 minutes. Looks like couscous, has a nutty/buttery flavor. This is a very alkalizing grain.

Oats (steel cut) -- 4 cups -- 30-40 minutes Rolled oats have been steamed, cooked and flaked. They absorb liquid easily and cook in 10 minutes. (1 cup rolled oats: 2cups water). Oats help maintain optimal cholesterol levels – great for your heart!

*Quinoa -- 2 cups -- 15-20 minutes. Rinse thoroughly in cold water before cooking. A super food from the Andes. The only grain the world health organization considers a complete protein. Opens into spirals that are great in soup, or as a pilaf.

*Rice (brown, red, black, etc.) -- 2-2 ½ cups -- 35-40 minutes Brown rice is neutral and versatile. It’s especially great for regulating the bowels, clearing the large intestines. Red varieties are nuttier, black are succulent.

Rye berries -- 2 ½ cups. Soak overnight, then cook for 1 hour A hearty grain, great in stews. Like other grains, rye is high in fiber, and helps to maintain healthy blood sugar levels.

Wheat berries -- 3 cup.s Soak overnight, then cook for 2 hours. Are delicious. Very rich in flavor, a
wonderful building food.

*Gluten free.  Gluten is a hot word these days. Gluten sensitivities can cause bloatedness, constipation or diarrhea, a stuffy or a runny nose, fuzzy thinking, headaches, skin trouble, and even joint pain. If you suspect you may be sensitive, the best way to find out is to eliminate the food in question for a week, then eat it first thing in the morning, and see how you feel.

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