What does it mean to be whole?

Hello Friends,

Today's topic: grains.  But not all grains, only the whole ones.

So you've heard the fodder "eat whole grain," but perhaps you wonder what whole grain really means.  Let me break it down reader's digest for the common American without a biology degree.

A grain has three parts: the bran, germ, and endosperm.

The bran is the outermost layer and it contains the most fiber.  The germ is next and contains vitamins E and B as well as protein.  The fluffy inside is the endosperm and it is comprised of 83% starch.  If all three parts of the grain are present, you have yourself a whole grain.

What is in white?  White bread, white pasta, white crackers?  When the bran and germ (two parts that pack the most nutrients) are removed from the grain and you are left with just the fluffy, starchy endosperm.  This is the component used to make these white products that frequent the American diet.  We strip the nutrients, minerals, vitamins, and protein and give ourselves the leftovers.

So, at the grocery store you pick up a loaf of bread, a box of cereal, a packet of crackers.  The front of the package boasts "Made with Whole Grains," "Multigrain," "Fiber," and "Heart Healthy."  You turn to the nutrition facts.  You find the list of ingredients and recognize some of the following: unbleached flour, enriched flour, wheat flour.  Sounds pretty good doesn't it?  But for every ingredient that doesn't list the word "whole" in front of it... or better yet "100% whole," you have a processed, stripped grain.  Pretty sad if you are eating to give yourself vital nutrients and energy.

Still need convinced?  Here is a list of nutrients that might convince you!
100% Whole Grain Bread has...
97% more vitamin E
78% more fiber
78% more magnesium
82% more vitamin B6
80% more selenium
58% more copper
37% more folacin
...than White Bread.

Summary: Make sure you locate the word WHOLE in the ingredients list in front of each substance that you believe to be a grain.

Tip:  I encourage you to find a favorite local bakery in your area.  My two favorite bakeries (if you are from the Lancaster City/County area) are Ric's Bread and A Loaf of Bread!

Some other recommendations:  Here are a few of my favorite whole grain products.
Food for Life's Ezekiel 4:9
Bob's Red Mill's Hot Cereals
Arrowhead Mills' Cereals and Breakfast Mixes

Resources and More Information:
The Engine 2 Diet by Rip Esselstyn
The Whole Grains Council http://www.wholegrainscouncil.org/ 

Adios!

Quick Black Bean Salad

Another delicious salad for a hot summer day!

Serves 4

2 (16-oz) cans black beans, rinsed and drained
1 large tomato, chopped
1 package of frozen corn (or 1-2 cups fresh sweet corn cut off the cob)
1/2 vidalia onion, chopped
1 can sliced water chestnuts
1 bunch cilantro, chopped
1/2 lime, juice/zest
3 T balsamic vinegar

Mix it all together and serve chilled.  Refrigerating for a little while is nice to let the flavors blend.

So easy and so tasty!

Cucumber Salad

Makes 6 servings

1/4 c vinegar or lemon juice
1 T sugar (or agave, use less because it's sweeter!)
1/2 t sea salt
1/4 t celery seeds
1 large cucumber, thinly sliced
1/3 c thinly sliced red or white onion

Toss all together.  Cover and chill for 4 hours.  This salad will last in the fridge up to 5 days.

Yummmm.

My Favorite Granola Bars

These granola bars make a delicious, healthy snack and they also work as a wonderful pre-, during-, or post-workout super food because they contain a great combination of protein and carbs, as well as other health foods like dates and flax.  You HAVE to try these, even if you think the ingredient list is a little strange for granola bars!

I love No Meat Athlete.  I got this recipe there.  Check 'em out!

375 degrees F

Makes one 8 x 8 pan

1 can chickpeas, rinsed and drained

2 t cinnamon

2 t sugar (or Agave Nectar, follow instructions on container because it's sweeter)

1 1/2 c oatmeal (whole grain steel cut oats are best)

1 c whole grain cereal (I like to use puffed brown rice or puffed kamut, Arrowhead Mills is a good brand but there are certainly others!)

1 c dried fruit, chopped (like dates)

1/2 c natural peanut butter (Crazy Richard's is my favorite, Smuckers is good too!)

1/4 c honey (or Agave)

3 T canola oil

1 T ground flax seed

Mix flax and 1/4 c of water.  Set aside to thicken.

Toss chickpeas, sugar, and 1 t cinnamon.  Bake for 10 minutes.

Bake 10 more minutes. Add oatmeal and bake for 5 minutes, stirring once.  

Stir together peanut butter, honey, oil, and flax paste.  

Combine chickpeas, oatmeal, cereal, fruit, and the remaining 1 t cinnamon.  Pour wet ingredients over the top and stir.

Press into a greased 8 x 8 pan.  Really pack it in there.  The harder you press the more likely your bars will stay formed for you instead of crumbling apart when you go to eat them!

Refrigerate until firm.  This recipe makes approximately 24 bars.  I cut them as I eat them.  They are delicious.

Profitez-en!

Potato Corn Chowder

It's sweet corn season!  Here is a great recipe for you to try out with your fresh, local sweet corn!

6 ears or 3 c corn

1/2 c chopped onion (about 1 medium)

1/2 c chopped bell pepper

1 T cooking oil (I like to use extra virgin olive oil or coconut oil)

1 (14-oz) can broth (vegetable or chicken, or you can just use water)

1 c cubed potato (1-2 potatoes, depending on size), peel if desired

4 T flour

1/4 t sea salt and 1/4 t pepper

1 1/2 c milk (or soy milk)

2 T parsley (fresh)

Optional: 2 T cooked bacon pieces

Optional: Any additional veggies you want to throw in, like chopped carrots, squash, or zucchini!

In a large saucepan, cook onion, pepper, and any additional vegetables you wanted to throw in there in hot oil until tender.  Stir in the broth and potato.  Bring to a boil, reduce heat, and simmer (covered) for about 10 minutes.  

Stir in the corn.  Cook, covered, for about 10 minutes or until the potato is tender, stirring occasionally.

Meanwhile, in a small bowl, combine flour, salt, and pepper. Stir milk into the flour mixture.  

Add the milk mixture to the corn mixture in the saucepan.  Cook and stir until slightly thickened and bubbly.  Cook and stir 1 more minute.  Add bacon (if desired).  Heat through.  Garnish with parsley.

YUM!

A Brief History of Why

Maybe you are starting to notice a pattern with my blog.  Hmm, there don't seem to be many recipes featuring meat on this site, not a lot of dairy either.  There are a lot of vegetables, fruits, whole grains, and beans.  Occasionally there are some unhealthy "splurge" options, but in general things look pretty healthy.  You may even notice I use real sugar in my recipes.  Or that I suggest whole wheat flour.

I have loved food for a long time.  As long as I can remember.  So I can't even mark a point where my story begins.  But I can say that while I was in my undergraduate studies in English at Millersville University, I started experimenting more in the kitchen.  When my mom worked late, I enjoyed testing out new recipes on my dad.  There exists a feeling so satisfying upon tasting a savory meal of your own creation.  In those years, I learned to love a gas stove, Dad enjoyed the cooking, it was a win win.

During my time at Millersville, my mom had a bout with cervical pre-cancer which really shook me.  I somehow developed a view that diseases like heart disease, cancer, diabetes, and Alzheimer's were inevitable for the human condition.  I had several relatives that suffered and some even died from such illnesses.  What a morbid outlook.

Towards the end of my years at Millersville, I started to become more active.  I lived an active lifestyle in high school, but ate like your typical unconcerned teenager.  My philosophy at that time: I'm small enough, I work out, the world cannot hurt me. We are talking "eat a full bag of chips, chomp down an extra long slim jim, and wash it all down with kidney-stone-creating Turkey Hill Iced Tea."  Yea.

But alas, I became more active and frequented a nearby gym where I lifted weights, did a little cardio on some machines, and concentrated on my core.  I loved the definition I was getting.

But I remembered my mom, and my grandfather that died before retirement of a heart attack, and my dad's high cholesterol.  And I began to realize that just because I look healthy on the outside doesn't necessarily mean I'm functioning properly on the inside.

I became well acquainted with a co-worker Becky at my library job.  She ate certain foods I never even heard of and tried to lead a healthy lifestyle, always seeking new knowledge in studies and books.  My love of books dates back to who knows when as well, so naturally... I started to read.

And so that is why, friends.  That is why I try to eat right.  Two reasons really.
1. I love food, and
2. What I learned (mostly through books) about the food we eat and how it impacts our bodies.

I hope this day finds you well.  More recipes to come, of course. :)

Chao!

Zucchini and Potato Bake

This is so delicious.

400 degrees F
8x8 baking dish

1-2 zucchinis, quartered into large chunks
2-4 potatoes, cut into large chunks
1 medium bell pepper, chopped (I used half a red and half a green)
1 clove garlic
1/2 c dry whole wheat bread crumbs
1/4 c extra virgin olive oil
paprika, sea salt, and pepper to taste

In a medium baking pan or dish, toss all the ingredients together.

Bake for 1 hour in a preheated oven until lightly browned.  Stir as needed.

Exquisito! Muah!