The Scoop on Whole Grains

8/3/2019 The Scoop on Whole Grains

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The Scoop On Whole Grains

Judy Banks, Holistic Health Coach, AADP Certified


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Table of Contents Page

Defining whole grains 3

Whole grains vs. Whole grain products 4

Background & health benefits 5

Description of whole grains 6-9

Quick guide to cooking grains 10-11

All about Quinoa 12

All about Brown Rice 13

Recipes 14-19

A Note from Judy 20

Coupon for August/September 21

Bibliography 22


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Whole Grains

Whole grains are all the rage. So what exactly are they? Whole grains have been a central element of thehuman diet since early civilization. Humans ceased being hunter-gatherers and settled down into farmingcommunities when they were able to cultivate grain crops. People living in these communitieson allcontinentshad lean, strong bodies. In the Americas, corn was the staple grain. In India and Asia, it wasrice. In Africa, people ate sorghum. In the Middle East, they made pita bread, tabouli and couscous. InEurope, corn, millet, wheat, rice, pasta, dark breads and even beer were considered health-providingfoods. In Scotland, oats were a staple food. In Russia, they ate buckwheat or kasha. Very few people wereoverweight.

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber,vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained andhigh-quality energy.

And whats the difference between whole grain and products made with whole grain? Heres how to cutthrough the confusing marketing jargon so you can make an informed choice about grains.

wheat whole grainprocessed enriched product

Defining Whole Grains

A whole grain consists of the entire grain seed of a plant. This seed, also known as the kernel, is made up

of three key parts: the bran, the germ, and the endosperm.

The Bran is the multi-layered outer skin of the kernel that helps to protect the other two parts of

the kernel from sunlight, pests, water, and disease. It contains important antioxidants, iron, zinc,

copper, magnesium, B vitamins, fiber, and phytonutrients.

The Germ is the embryo, which if fertilized by pollen, will sprout into a new plant. It contains B

vitamins, vitamin E, antioxidants, phytonutrients, and unsaturated fats.

The Endosperm is the germ's food supply, which if the grain were allowed to grow would provide

essential energy to the young plant. As the largest portion of the kernel, the endosperm contains

starchy carbohydrates, proteins, and small amounts of vitamins and minerals. It is what remains

in refined grains.


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Whole Grains vs. Whole Grain Products

Whole grains may be eaten whole, cracked, split, flaked, or ground. They can be milled into flour and used to make breads, cereals, pasta, crackers,

and other grain-based foods. Regardless of how the whole grain is handled, a

whole grain food product must deliver approximately the same relativeproportions of bran, germ, and endosperm found in the original grain.

It is important to note that though many whole grain products have a similarnutrient content to that of the unprocessed grain they can have entirely differenteffect on blood sugar and often contain added artificial ingredients, unhealthy fatsand sugar.

Products made with flour can have a similar effect on blood sugar, whether theflour is produced from whole grains or not. Grinding grains into flour increasesthe surface area upon which enzymes work to more quickly convert starch intoglucose. Keeping grains as close to their original form as possible slows thedigestion of starch and a slower digestion is responsible for preventing spikes in

blood sugar.

So, the bottom line is unless you see the word whole in the ingredients, it is not whole

at all. If it says whole on the package, especially on the front of the package, beware!

This is where they get to advertise their product. Made from whole grains may mean

very little when you read the actual ingredients. Processed, refined grains have the

bran and the germ removed- think white bread, white rice, regular pasta. They are

stripped of all their nutrients and they are often enriched since most the key nutrients

have been removed during processing. So even though breakfast cereals, pasta and

bread are often marketed as whole grain, they are processed grain products. Theseproducts are made with whole grain flours, but they are still processed and have less life

energy than the original grain.

Many people are unaware of this and continue to consume products that have the bran

or germ removed and then sprinkle on wheat germ and bran or take fiber supplements

to keep their body moving. It is also very important to keep in mind that processed

grains are digested very rapidly because the fiber is not present to slow down the

absorption. As a result, they provide a quick and short lived source of energy and

unfortunately large insulin spikes which can lead to plummeting energy levels, fat gain,

and overeating due to less satiety.

So its ideal to eat actual whole grains more often than processed grains, whether

theyre made with whole grain flour or not. Whole grains will keep your blood sugar and

energy levels more even than any kind of processed grains


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Background of Grains

Grains have been a vital food source for humans for thousands of years.

Until the last century grains were commonly eaten as whole grains.

Advances in the milling and processing of grains allowed separation and removal of the bran andgerm, resulting in refined flour that consists only of the endosperm.

Refined flour became popular because it produced baked goods with a softer texture andextended freshness.

When a grain is refined, most of the bran and some of the germ is removed, resulting in losses offiber, B vitamins, vitamin E, trace minerals, unsaturated fat, and about 75 percent of thephytochemicals.

In the early 1940s enrichment of refined grain products began and in 1996 fortification of grainproducts was mandated by the FDA.

Compared to refined grains, most whole grains provide more health promoting components whichare not restored through traditional grain enrichment and fortification.

Health benefits of whole grains

The health advantages of whole grains are largely associated with consuming the entire

whole grain in its complete form which includes fiber, vitamins, minerals, essential fatty acids,antioxidants, phytochemicals and other bioactive food components

Studies have found that the whole foods including grains can offers protection against a wide

range of diseases which can be greater than what is seen with any individual component.

Grains can reduces risk heart disease

Grains can reduces risk of gastrointestinal cancers well as several hormone-dependent

cancers

Grains can support gastrointestinal health

Grains can reduce risk of Diabetes

Grains can support weight management through enhanced satiety

Since most of the health-promoting components are found in the germ and bran, whole grains can play

an important role in maintaining good health, not to mention that they are simple, affordable and delicious.


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Descriptions of Whole Grains

Amaranth is actually the seeds of an herb indigenous to the Americas. It is high in fiber and nutrient rich,

with a high concentration of lysine and essential amino acid. Amaranth also contains tocotrienols (a form ofvitamin E) which have cholesterol-lowering activity in humans and contains healthy oil high in linoleic

acid with is important in human nutrition. Cooked amaranth is 90% digestible and because of this ease of

digestion it is well suited for someone with sensitive digestion. Amaranth has a "sticky" texture that

contrasts with the fluffier texture of most grains and care should be taken not to overcook it as it can

become "gummy." Amaranth flavor is mild, sweet, nutty which makes it well suited for sweet porridge.

Barley is a slow cooking versatile cereal grain with a rich nutlike flavor and chewy, consistency. Barleycan be purchased hulled (whole), pearled or as flakes. Pearl barley refers to covered barley that has been

processed to a greater degree than hulled barley by having some of the outer bran coating removed.

Because pearl barley undergoes more processing, some insoluble fiber, trace minerals and micronutrientsmay be lost. This process shortens the cooking time and though it still contains a lot of nutrients, pearl

barley is not considered a complete whole grain. If you have the time, hulled barley (considered whole)

can be used, and you get the full nutritional benefit. Barley contains essential vitamins and minerals and is

an excellent source of dietary fiber as it contains fiber throughout the entire kernel. Also look for barleyflakes which are made from lightly toasted pearled barley rolled into flakes, which are a nice alternative to

oats.

Buckwheatis a distant cousin to rhubarb and is not related to wheat or other grains at all, but it is used likea grain. Buckwheat's beneficial effects are due in part to its rich supply of flavonoids that protect against

disease by extending the action of vitamin C and acting as antioxidants. It is rich in many of the B vitamins

as well as the minerals; phosphorus, magnesium, iron, zinc, copper and manganese. Studies have shownthe nutrients in buckwheat may contribute to blood sugar control. Even though its protein is relatively low

at approximately 11%, the protein buckwheat does contain the eight essential amino acids. If you use half

buckwheat flour with wheat flour, the buckwheat's amino acids will round out the limiting amino acids inyour wheat nicely, giving you a nearly perfect balance of the 8 essential amino acids. In addition to this,

it's a good source of linoleic acid, one of the two essential fatty acids we must have to be healthy.

Buckwheat contains no gluten and can thus be eaten by people with gluten allergies. It is a unique

triangular shape and in order to be edible, the outer hull must be removed. Buckwheat is sold either

unroasted or roasted, the latter called "kasha. Unroasted buckwheat has a soft, subtle flavor, while roastedbuckwheat has more of an earthy, nutty taste. Its color ranges from tannish-pink to brown. Buckwheat can

be used in the same way as other grains to make pilafs, casseroles, stuffing, or a satisfying porridge.

Farrois an ancient grain that originated in the Middle East. It is also known as emmer, which is known as the mothergrain to most modern varieties of wheat. It is primarily grown in Northern Italy, and closely related to spelt, einkorn,

barley, and wheat berries and is rich in fiber, magnesium, and vitamins A, B, C and E. When cooked it has a firm,

chewy texture and a nutty taste, making it ideal for soups, sauces, gravies and salads. Because farro has low gluten

content, it can often be tolerated by those with wheat allergies. It is easily digestible into carbohydrates for energy.


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Kamutis an ancient Egyptian wheat that is rich and buttery with a great, chewy texture and is easily

digested. The new cereal is an ancient relative of modern durum wheat, two to three times the size ofcommon wheat with 2040% more protein, higher in lipids, amino acids, vitamins and minerals. It can be

substituted for common wheat. Because of its higher percentage of lipids, which produce more energy than

carbohydrates, Kamut brand has been described as a "high energy grain." Unlike conventional wheat this

grain is "untouched" by modern plant breeding programs. Look for Kamut flakes, which can be used like

oatmeal.

Milletis tiny in size and round in shape and can vary in color from white to gray to yellow to red. The mostwidely available form of millet found in stores is the pearled, hulled type. Millet is a good source of the

minerals phosphorus, manganese, and magnesium. It has a good balance of essential amino acids. It is a

mild and easily digestible grain whose consistency varies depending upon cooking method. It can be

creamy like mashed potatoes or fluffy like rice. The flavor of millet often benefits from pre-toasting, easilydone in a skillet which brings forth a nutty flavor and tints the grains a range from deep yellows and light

browns. Additionally, millet is a gluten free grain and it retains its alkaline properties after being cooked.

*Millet contains goitrogens, naturally-occurring substances in certain foods that can interfere with the

functioning of the thyroid gland. Individuals with already existing and untreated thyroid problems may

want to avoid millet for this reason.

Oatscontain large amounts of soluble fiber resulting in slower digestion and an extended sensation offullness. Oats are considered a cleansing grain. They not only cleanse your intestinal tract but your blood

as well. Oats contain an excellent balance of amino acids. Its proteins are almost in perfect proportion to

the bodys needs. High in lysine oats can bring balance to your protein needs without the need of mixing

foods. Oats contain high levels of complex carbohydrates which have been linked to reducing the risk ofcancer and diabetes. One type of soluble fiber, beta-glucans, has proven to help lower cholesterol. Oats lack

many of the prolamines found in wheat; however, oats do contain avenin. Avenin is a prolamine that is

toxic to the intestinal submucosa and can trigger a reaction in some people with celiac disease. Although

oats do contain avenin, there are several studies suggesting that oats can be a part of a gluten free diet if it is

pure.

Rolled oats are a good source of B vitamins and minerals, including calcium, phosphorus and iron.

Steel cut oats are steamed and cut whole oat groats (a.k.a. hulled grains). Theyre chewy and make for adense hot cereal.

Oat bran is the outer casing of the oat. Its consumption is believed to lower LDL ("bad") cholesterol, andpossibly to reduce the risk of heart disease.


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Quinoawhich is generally referred to as a grain is actually the seed of a plant that is related to beets, chardand spinach. These amino acid-rich seeds are a good source of manganese, magnesium, iron, copper and

phosphorus as well as the amino acid lysine, which promotes tissue growth and repair and supports the

immune system. The protein in quinoa is considered complete and it includes all of the essential amino acids.

Quinoa grows in a range of shades including reds, browns, and pinks, but the cream colored variety is what isfound in most stores. Always rinse before using to remove the bitter sapornin coating. It can be eaten as

porridge or in soups, salads and stews. Only taking 10-12 minutes to boil until soft (quinoa is the fastest

cooking whole grain). Since quinoa has a low gluten content, it is one of the least allergenic "grains.

Quinoa can be made into flour and can be used to make pasta or mixed with wheat flour to boost thenutritional qualities of bread. *See more on Quinoa on page 12

Rice (Brown)is classified mostly by the size of the grain. Long-grain rice is long and slender. The grains stayseparate and fluffy after cooking, so this is the best choice if you want to serve rice as a side dish, or as abed for sauces. Medium grain rice is shorter and plumper, and works well in paella and risotto. Short-grain

rice is almost round, with moist grains that stick together when cooked. It's the best choice for rice puddingand molded salads. Brown rice retains the bran that surrounds the kernel, making it chewier, nuttier, and

richer in nutrients than white rice. It is not a commonly allergenic food so it is often used in cleansing diets.

Brown rice is an excellent source of manganese. It is also a good source of the minerals selenium and magnesium.

*See more on Brown rice on page 13

Ryeis a high-protein, low-gluten grain, which has slowly digesting complex sugars.

Speltcan be a great alternative for some people who cannot eat wheat. Spelt has a pleasant, mild, nuttyflavor. Whole-grain spelt is an excellent source of riboflavin, a very good source of niacin, a good source

of dietary fiber and zinc, and has up to 25% more protein than regular wheat. What originally brought the

decline in production of spelt in North America is now thought of as a benefit. Spelt has a tough hull, or

husk, that makes it more difficult to process than modern wheat varieties. It is this husk which protects the

kernel from pollutants and insects and helps retain its nutrients and maintain freshness. Unlike wheat, spelthas retained many of its original traits and remains highly nutritious and full of flavor. Use spelt just as you

would wheat, and look for spelt flakes which can be used like rolled oats.

Teffhas an attractive nutrition profile and a mild, nutty malty flavor. This grain is a rich source of calciumand contains high levels of phosphorus, iron, copper, aluminum, barium, and thiamin. A big advantage of

this tiny grain is that the iron from teff is easily absorbed by the body. Teff is high in protein. It is

considered to have an excellent amino acid composition with lysine levels higher than wheat or barley.

Because of this variety, it stimulates the flora of the large intestine. Teff is high in protein, carbohydrates,

and fiber. It contains no gluten, so it is appropriate for those with gluten intolerance. Teff comes in a range

of colors depending on the variety. The white teff is the most popular with a chestnut-like flavor.


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Wheatis a high-protein, chewy grain. The health benefits of wheat depend entirely on the form in which it

is eaten. Modern wheat has changed dramatically over the decades, as it has been bred to be easier grownand harvested to increase yield, and to have a high gluten content for the production of high-volume

commercial baked goods. In its natural unrefined state it is a very good source of dietary fiber and

manganese and as a good source of magnesium. It is important to note that roughly 1% of the population

has celiac diseasea condition that is caused by an adverse immune system reaction to a gluten proteinfound in wheat (and similar proteins found in barley and rye). While the disease is caused by a reaction to

wheat proteins, it is not the same as wheat allergy which is also prevalent.

Bulgur wheat is made by soaking and cooking the whole wheat kernel, drying it and then removing part of

the bran and cracking the remaining kernel into small pieces. Its quick cooking and often used in grain

salads like tabouli.

Wheat berries, also known as hard wheat berries or whole wheat berries, are the entire wheat kernels, except for the

hull. They have a tan to reddish brown color and they are often used in salads or in bread to add a crunchy texture.

They are also an excellent source of dietary fiber.

Cracked wheat refers to wheat berries that have been cracked into small pieces.

Wild riceisnt actually rice. It is an annual aquatic grass, but it is almost always sold as a dried whole grain. Wild rice is high in protein, the amino acid lysine, dietary fiber, and low in fat. Like true rice, it does

not contain gluten. It is also a good source of the minerals potassium and phosphorus and the vitamins

thiamine, riboflavin and niacin. Because commercial, paddy-grown wild rice is harder and denser than

naturally growing wild rice, it must be cooked longer to become soft enough to be eaten. It generally

requires cooking for at least 4560 minutes in a ratio of wild rice to water of approximately 1 to 3. Its

distinctive nutty flavor, hearty texture, and comes in a range of earthy colors


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Quick Guide to Cooking Grains

The quickest way to create great grains is to experiment and find what works for you. Here are basic directions.

1. Measure the grain, check for bugs or unwanted material, and rinse in cold water, using a fine meshstrainer.

2. Optional: soak grains for one to eight hours to soften, increase digestibility and eliminate phyticacid. Drain grains and discard the soaking water.

3. Add grains to recommended amount of water and bring to a boil.

4. A pinch of sea salt may be added to grains to help the cooking process, with the exception ofkamut, amaranth and spelt (salt interferes with their cooking time).

5. Reduce heat, cover and simmer for the suggested amount of time.

1 Cup Grains Water Cooking time Gluten?

Common grains:

Brown rice 2 cups 45-60 minutes no

Buckwheat (aka kasha)* 2 cups 20-30 minutes no

Oats (Whole Groats) 3 cups 75-90 minutes questionable due tocontent, contact, o

contamination

Oatmeal (rolled oats) 2 cups 20-30 minutes questionable due tocontent, contact, o

contamination

Alternative grains:

Amaranth 3 cups 30 minutes no

Barley (pearled) 2-3 cups 60 minutes yes

Barley (hulled) 2-3 cups 90 minutes yes

Bulgur (cracked wheat) 2 cups 20 minutes yes

Cornmeal (aka polenta) 3 cups 20 minutes no

Kamut 3 cups 90 minutes yes

Millet 2 cups 30 minutes no

Quinoa 2 cups 15-20 minutes no

Rye berries 3 cups 2 hours yes

Spelt 3 cups 2 hours yes

Wheat berries 3 cups 60 minutes yesWild rice 4 cups 60 minutes no


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All liquid measures and times are approximate. Cooking length depends on how strong the heat is. Its agood idea, especially for beginners, to lift the lid and check the water level halfway through cooking andtoward the end, making sure there is still enough water to not scorch the grains. Be sure to taste thegrains to see if they are fully cooked or starting to burn.

Cooking larger grains like brown rice, barley and berries in a pressure cooker speeds up cooking timeand creates softer grains.

Cooked grains keep very well. Busy people can prepare larger quantities of grains and simply reheat witha little oil or water later in the week. Also, to keep in mind, roasting grains makes them more alkaline.

*The texture of grains can be changed by boiling the water before adding the grains. This will keep thegrains separated and prevent a mushy consistency. This is the only way to cook kasha. Do not add kashato cold water, as it will not cook properly. For a softer, more porridge-like consistency, boil the grain andliquid together.


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Quinoa

Quinoa (pronounced KEEN-wah) has the highest nutritional profile and cooks the fastest of all grains. It is

an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high

plains of the Andes Mountains in South America. The Incas were able to run such long distances at sucha high altitude because of this powerful grain.

Characteristics

Contains all eight amino acids to make it a complete protein

Has a protein content equal to milk

High in B vitamins, iron, zinc, potassium, calcium & vitamin E

Gluten-free; easy to digest

Ideal food for endurance

Strengthens the kidneys, heart, and lungs

Uses

When quinoa is cooked, the outer germ surrounding the seed breaks open to form a crunchy coil while

the inner grain becomes soft and translucent. This double texture makes it delicious, versatile and fun to

eat. To save time, cook a lot of quinoa at once and eat it many times. Quinoa can be reheated with a

splash of soy or nut milk for breakfast porridge; you can add dried fruit, nuts and cinnamon for a sweet

treat. Add finely chopped raw vegetables and dressing for a cooling salad or add chopped cooked root

vegetables for a warming side dish. Store dry, uncooked quinoa in a cool, dry, dark place in a tightly

closed glass jar for up to one year.

Preparation

Before cooking, quinoa must be rinsed to remove the toxic (but naturally occurring) bitter coating, called

saponin. Saponin, when removed from quinoa, produces a soapy solution in water. Quinoa is rinsed

before it is packaged and sold, but it is best to rinse again at home before use. Place quinoa in a grain

strainer and rinse thoroughly with water.


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Brown Rice

Brown rice has all bran layers intact and thus contains all of its naturally present nutrients. These layers of

bran act to protect the grain and to help maintain its fatty acids. Brown rice contains the highest amount of

B vitamins out of all grains. Additionally, it contains iron, vitamin E, amino acids, and linoleic acid. Brown

rice is high in fiber, extremely low in sodium, and is composed of 80% complex carbohydrates. Because

brown rice is a whole food, it takes longer to digest than white rice, providing the body with sustained

energy throughout the day.

Phytic acid is a naturally occurring organic acid in the outer layer or bran. All grains contain phytic acid to

some degree, but brown rice contains a relatively high level. When brown rice with untreated phytic acid

enters the intestines, the phytic acid mixes with calcium, magnesium, copper, iron and zinc. The chemical

reaction that takes place prohibits those minerals from being absorbed and utilized by the body. Some

sources say that eating grains with untreated phytic acid will cause the body to lose bone mass and will

eventually lead to overall mineral deficiency. However, soaking brown rice and other grains will eliminate

the consequences of phytic acid by producing beneficial enzymes and raising the amount of nutrients

present in brown rice. Others believe that un-soaked brown rice is healthier, as it stays in the digestive

system longer than soaked grains, thus providing more energy.

Characteristics

Generates energy

Promotes good digestion

Quenches thirst

Alleviates diarrhea caused by spleen-pancreas deficiency

Relieves mental depression

Buying & Storing

Look for quality brown rice that contains a small amount of green grains. We recommend buying high

quality organic brown rice and storing it in airtight glass jars in a dark cupboard.


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Recipes

Brown Basmati Pilaf

Prep Time: 5 minutes

Cooking Time: 30-40 minutes

Yields: 4 servings

Ingredients:

1 cup brown basmati rice

1/2 cup dried cranberries

1/2 cup walnut pieces

1/2 cup fresh parsley, chopped

2 cups water

pinch of salt

Directions:

1. Rinse rice in fine mesh strainer until the water runs clear.

2. Boil the water and add rice and salt. Cover and reduce heat.

3. After 15 minutes add cranberries and walnuts on top, do not stir.

4. Cook 15-25 more minutes, until all the liquid is absorbed.

5. Remove from heat, add parsley and fluff with fork. Cover and let sit for 3-5 minutes before serving.


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Orange and Walnut Quinoa


Cooking Time: 20 minutes

Yields: 4 servings

Ingredients:

1 1/2 cups dry-roasted quinoa

2 navel oranges, zested

1/2 cup chopped toasted walnuts

2 1/2 cups veggie broth

2 tablespoons flat leaf parsley, chopped

1 tablespoon extra virgin olive oil

Directions:

1. Rinse quinoa in a fine mesh strainer.

2. Combine broth, oil and quinoa, bring to a boil.

3. Cover and lower heat to low, cooking for 12 minutes.

4. Remove from heat and let stand for 5 minutes.

5. Fluff with a fork and toss in orange zest, parsley and toasted walnuts.


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Curried Millet


Cooking Time: 20 minutes

Yields: 4 servings

Ingredients:

1 cup dry-roasted millet

1/2 cup crushed cashews

3 tablespoons pumpkin seeds

1 teaspoon curry powder

1 teaspoon grated ginger

1 teaspoon sea salt

2 cups stock or water

Directions:

1. Boil the stock or water in a pot.

2. Add all the ingredients, bring to a boil, reduce heat to low and simmer for 20-25 minutes, until all

the liquid is absorbed.

3. Fluff with a fork and serve warm.


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Asian Inspired Wild Rice SaladServes 6

Ingredients for Salad

3 cups wild rice, cooked and then cooled

cup of toasted almonds

4 stalks of celery, small diced

cup snow peas, cut into thirds length wise

cup green onions, sliced thin

cup chopped fresh parsley, chopped

cup edamame, defrosted and strained

cup green peas, defrosted and strained

4 cups baby spinach

Ingredients for Dressing

2 tbsp soy sauce or tamari

2 tbsp rice vinegar

1 tbsp maple syrup

3 cloves of garlic, minced

1 teaspoon ginger powder

2 tbsp toasted sesame oil

A pinch of sea salt

Black pepper

Directions:

1. In a large saucepan, bring 4 cups of water to a boil and add 1 cup uncooked wild rice and salt. 2. Reduce the heat, and cover the saucepan. Cook rice for 50 to 60 minutes, until rice is completely

tender. (Rice should butterfly slightly). Drain excess water and let rice cool.3. Toast almonds in a dry skillet on medium high heat for 3-5 minutes, stirring frequently. Let cool.4. Combine all prepared vegetables with wild rice and toasted almonds.5. In a large bowl combine all the ingredients for the dressing in the order listed above, whisking

constantly.6. Add rice mixture to dressing and toss until dressing is fully incorporated.7. Let rest for a few minutes to an hour for the flavors to fully develop.8. Serve at room temperature over a bed of baby spinach.


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Quinoa & Black Bean Salad

Serves 4

Ingredients

cup quinoa, thoroughly rinsed

1 cup of frozen corn

2 scallions, chopped

cup diced tomatoes

cup diced green peppers

1 can black beans, drained & rinsed

cup of chopped cilantro

cup diced celery

cup chopped avocado

*Red onion

Dressing:

3-4 Tbsp olive oil

2 Tbsp balsamic vinegar

1 clove of garlic, minced

Salt & pepper to taste

Cilantro, minced

Directions:1. Combine quinoa and water in medium saucepan. Bring to a boil over high heat. Reduce heat to

medium-low; cover and simmer 15-20 minutes until liquid is absorbed. Place in bowl or plate in afairly thin layer and cool.

2. Mix dressing ingredients.3. Cut up and mix remaining ingredients (*see note about onion). Add cooled quinoa.

4. Add dressing and mix well.

5. Place in refrigerator and cool; it will taste best served cold.

6. If desired serve with lime wedges.

*Regarding onion-If you are serving it right away it is fine to mix the onion in. If you are putting it in

the fridge for a while and you do not want the onion to overcome the flavor of this dish, keep the

onion on the side and either mix it in before serving or serve on the side.


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My Favorite Split Pea Soup with Barley

This soup is very popular in my house. It is a nutritionally powerful meal and it really is a deliciouscomfort food. It takes a bit of work, but it is definitely worth it. It is extremely yummy, I promise.*See note below, if you think you might like to add some meat to the recipe.

Ingredients:

Step One

1/2 cup pearl barley 6 cups of water

Step Two

2 cups split peas (dried) 6 cups water

4 cups vegetable broth or chicken broth ( If you dont have homemade- Pacific brand is great) 1 cup chopped onion 2 cloves garlic, minced 1 tsp. salt 1 tbsp of fresh or 1/4 tsp. dried parsley 1/4 tsp. pepper juice of 1 medium lemon 1 tsp sugar (optional- depending on your taste buds you may be able omit )

Step Three

1 small onion, chopped small 2 cloves of garlic , minced 1 cup diced carrots 1/2 cup diced celery salt and pepper to taste

1. I always make the barley in advance so there is one less pot on the stove and one less thing to do,otherwise it can be a bit overwhelming. Place the barley and water in a large pot over high heat.Allow to boil, then reduce heat to medium low and simmer until most of the water is absorbed,approximately 60-70 minutes. Drain & set aside.

2. Rinse and drain peas in a colander. Then put them in a large soup pot with the next nine ingredients.Bring to a boil, then lower heat to medium low and simmer for 60-75 minutes.

3. While this is cooking, heat the oil in a pan, add the onions and saut until limp & slightly brownedabout 5 minutes. Add carrots, garlic and celery and saut over medium heat for 5 minutes. Removefrom pan & set aside.

4. After split pea mixture is done let it cool a bit & then transfer it to the blender in batches and puree.

Once all of the split pea mixture is pureed, return it to a large pot. Add the barley, sauted carrots,celery, and garlic to the Split Pea mixture. Heat it on medium low until warmed through for about 15minutes.

5. Season soup with salt and pepper to taste.

**Note: Sometimes my kids ask for meat in this soup. When they do, I buy chicken sausage (I likeGreenway Organic brand- the A&P carries it). I cut in up into bite size pieces and saut it in a little bitof olive oil until crispy. I add it in at the end with the sauted veggies.

Makes 10 servings.


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BalanceYourLife.com

Thank you for filling out the survey. I hope you appreciate the

information and recipes provided in The Scoop on Grains.

Remember, every time you make a small change in yourlifestyle you take one more step in the direction of positivechange.

Congratulations on taking that first step!

If you have questions please feel free to contact me @[email protected].

Wishing you Health & Clarity,Judy

September Coupon

Free 30 minute Health Consultation for the first few people completing this

survey. ContactBalance Your Lifeto schedule your conversation today.

This is a limited offer and will only be available until a few time slots

allotted for August/September are filled.

Take the first step today. Could one conversation

change your life?

Valid until 9/15/10
mailto:[email protected]:[email protected]:[email protected]:[email protected]:[email protected]:[email protected]:[email protected]


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BalanceYourLife.com

___________________________________________

September Coupon

Free 30 minute Health Consultation for the first few people completing this

survey. ContactBalance Your Lifeto schedule your conversation today.

This is a limited offer and will only be available until a few time slots

allotted for August/September are filled.

Take the first step today. Could one conversation

change your life?

Valid until 9/15/10
mailto:[email protected]:[email protected]:[email protected]:[email protected]


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References

Colbin, Annemarie. Food and Healing. New York: Ballantine, 1986. Print.

agn, Steve, and John David. Mann.Energetics of Food. Santa Fe, NM (2972 Viaje Pavo Real,Santa Fe 87505): Spiral Sciences, 1990. Print.

Gittleman, Ann Louise., James William. Templeton, and Candelora Versace. Your Body Knows

Best: the Revolutionary Eating Plan That Helps You Achieve Your Optimal Weight and Energy

Level for Life. New York: Pocket, 1996. Print.

Pitchford, Paul.Healing with Whole Foods: Asian Traditions and Modern Nutrition. Berkeley,

CA: North Atlantic, 2002. Print.

"Recipes | Institute for Integrative Nutrition."Institute for Integrative Nutrition | The World's

Largest Nutrition School. N.p., n.d. Web. 04 Aug. 2010.

.

Turner, Kristina. The Self-healing Cookbook: a Macrobiotic Primer for Healing Body, Mind and

Moods with Whole, Natural Foods. Vashon Island, WA: Earthtones, 2002. Print.

Wood, Rebecca Theurer. The Splendid Grain: Robust, Inspired Recipes for Grains with

Vegetables, Fish, Poultry, Meat, and Fruit. New York: W. Morrow & Company, 1997. Print.

The Scoop on Whole Grains

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Transcript of The Scoop on Whole Grains