From The Recipe Box: July 2010

Class One– Why use whole grains, differences in grains, and their benefits.

Benefits of using whole grains:
    Disease prevention with fiber and nutrients not loss by man’s tampering with grain the way God made it. Generally, not always, cheaper to bake your own. If you have access to a mill, or good blender, whole grains store longer than flours. Whole grains and flours are more flavorful and more filling.

Five Differences
    Statistics show that “more people enjoy eating than any other activity.” There are five dietary changes between economically poor countries and rich countries and it shows in the type of “diseases”. In my great-grandparent’s day it was infectious diseases and accidents that caused the most deaths.
        1.    Starch consumption falls as people become economically developed. Most of the starch in our diet has been depleted of nutrients.
        2.    As a country develops the people take fiber out of their diets.
        3.    Fat in the diet increases. We eat almost four times the fat as people groups who are exempt from the “Western Diseases” we want to avoid.
        4.    Sugar intake increases. We eat the average of two pounds of sugar per week. This includes prepared foods. Check the next can of vegetables, even beans you buy. {See if food pantry has some items. 20oz. Mountain Dew is 1/3 sugar–3/8 cup}
        5.     Increase in salt. We eat ten times as much salt as our distant ancestors ate.
    I will share about different grains and how increasing our intake of grains will benefit us by reversing some of these trends in our diet.

Importance of grains
    According to the USDA pyramid we need 6-11 servings of grains each day. God designed grain as one of the most complete foods. When the whole grain is ground into flour and baked, the resulting bread fulfills the functions for which God intended it. If the grain is coarsely ground, the bread will have a rough texture. (Graham) If the grain is finely ground, the bread will have a smooth texture. In either case, whole-wheat bread will have a brownish tint to it. The desire to eliminate the dark color and rough texture has motivated bakers over the centuries to search for ways to get smoother, softer, whiter bread.
    When steel rolling mills were introduced in America in 1874 for the purpose of producing white flour, the grain was crushed rather than ground. The germ and bran were flattened and then sifted out, leaving only the starch (endosperm) for white flour. Thus white bread for the multitudes was achieved.
    White flour has a longer shelf life. By taking away the germ of the wheat, which contains the oil, and the outer covering, which contains the fiber, the flour also looses 25 vitamins, minerals and proteins. The germ is one of the richest sources of vitamin E, which is necessary for the absorption of vitamin A and for general vitality. Experiments show that a lack of vitamin E can lead to heart disease. “Vitamin enriched bread” does not have all the vitamins added nor are they in the same ratio.

            “In recent years, doctors have become increasingly
        aware of the importance of diet in relation to general health.
        As part of this awareness there has been a great surge of
        interest in the role of fiber or roughage in our food, and its
        possible protection against a large number of diseases which
        are very common in Western Countries today.
            “A striking example of the recognition of fiber’s
        importance is the Health Education Council of Great Britain’s
        1982 conclusion that: ‘All in all, fiber is the single most important
        form of food likely to be lacking in your everyday diet.’ The
        same year, the following quote appeared in a highly authoritative
        document produced by he USA’s National Research Council:
        ‘It is highly likely that the United States will eventually have the
        option of adopting a diet that reduces the incidence of cancer by
        approximately one-third.’” Dr. Denis Burkitt

    Whole grains can be cooked in more ways than just bread. But, whole-grain bread is one of the “fiber-rich” foods that are essential to physical health. A fiber rich diet helps reduce the following “Western Diseases”: constipation, appendicitis, diverticular disease, hiatal hernia, hemorrhoids, varicose veins, heart disease, diabetes, large bowel cancer, and gallstones. According to the National Cancer Institute (1990) diet contributed 35% to sources of cancer, even more than tobacco.

    By combining a grain with beans in your meal you will make a complete protein without the necessity of including a meat or dairy product. This will usually result in a lower fat and lower cost meal. Ex: Refried Beans and Mexican Rice; Bean chili and Cornbread.

Fiber     Fiber is the skeleton of all plants. The plant cell walls. In general, the nourishment is inside; the fiber is in the wall. Fiber is concentrated in the outer coats of grains–wheat, barley, or corn. Chemically fiber is partly of cellulose, and non-cellulose polysaccharides and a little bit of non-carbohydrate material.

    Fiber is the part of the plant food which is not absorbed during its passage through the small bowel. All other nutrients, as well as sugar, fat, and protein are absorbed in the small bowel.

    Substitute whole grain products for refined products. If it doesn’t say 100% whole wheat/grain, it isn’t. Many whole wheat products are bleached/unbleached wheat flour with coloring. Watch out for high hidden fat content in processed foods. Leave skins on vegetables and fruits. Why peel the carrots going into a carrot cake? apples into an apple pie or muffins? Potato skins do contain compounds called glycoalkoloids that can cause headaches diarrhea, and nausea in some people, but the incidence is very rare when eating a usual serving of potatoes. The presence of one of these glycoalkoloids called solanine is developed from chlorophyll build-up in potatoes that have been exposed to light for a time. These potatoes will have a greenish cast. Use this greenish cast as the “red light” on eating the skins. Otherwise, wash well, cut out any bad spots and budding eyes, and enjoy the highly nutritious skins. Try adding 4 medium carrots to 4-6 potatoes for you next batch of mashed potatoes.

    Fiber is divided into soluble and insoluble. Some foods have both, some have mostly one or the other. Both forms combat constipation by softening and enlarging the stool.

    Soluble: Substances that dissolve and thicken in water to form gels. Beans, oatmeal, barley, broccoli, and citrus fruits all contain soluble fiber, and oat bran is a rich source. Tends to slow passage of material through the digestive tract. Helpful to lower blood cholesterol, decrease fat absorption, and moderate wide swings in blood sugar levels.

    Insoluble: Roughage, woody or structural parts of plants, such as fruit and vegetable skins and outer coatings, bran of wheat kernels. Insoluble fiber tends to speed passage of material through the digestive tract. Helpful in softening stools, regulating bowel movements through the colon, reducing colon cancer risk, and reducing the risk of diverticulosis and appendicitis.

    Increase fiber in the diet gradually. Too much, too fast will cause gas, cramps, diarrhea, and discouragement. If you tend to cramp or have an uneasy stomach when eating a high fiber food–your overall diet is very low in fiber.

    Drink lots of water–fiber, especially soluble, absorbs large amounts of water; a high-fiber diet can actually constipate if not accompanied by plenty of fluid. Body weight divided in half = number of ounces per day. Adequate water consumption will also help keep hunger down and contribute to proper weight.

Types or differences in Grain Varieties:
    Kernel = Berries. How whole grain flours act in baking depends mostly on their gluten content. Which we will discuss and classify the grains by gluten next class.

Corn–The America’s contribution to grains. Commonly available in the following forms:
    Dent corn is field corn used for cornmeal. Most commonly degerminated. Stoneground is not degermed. (Degermed is like white flour, has lost much of its nutrients.)
    Popcorn
    Sweet corn, we eat on the cob, canned, and frozen
    Masa, parched corn with lime used in Mexican tortillas
    Blue corn (Hopi corn), sweeter and milder than yellow corn, is used in pancakes, tortillas, and corn chips.
    Corn is especially high in magnesium and yellow corn is the only grain that contains Vitamin A.
Oats–Most Americans eat oats as oatmeal or in cereal for breakfast. To produce rolled oats: husked grains are partially cooked by passing them through a steam chamber, the partially cooked grains are flattened by heated rollers, the flattened grains are dried. Rolled oat flakes retain virtually all the nutritional value of the original grains. If you look at an old fashioned flake you can see the rib of the whole grain down the center of it. Quick oats are flatter than old fashioned and have been steel cut before rolling. Scotch oatmeal uses oat groats, groats are stone-cut rather than steel cut. All forms of oats provide valuable whole grain nutrition. Oats provide: high amount of grain protein and fat, rich in iron, phosphorus, inositol, grain with highest B-1, fair source of B-2 and E, and contain silicon, valuable to healthy hair, skin, eyes, and nails.

Brown Rice–is the second most used staple grain in the world. White rice is comparable to white flour, denuded of nutrients. Converted rice is a better option than white. Use brown rice.. Varieties: long grain is fluffier and has a drier texture; medium grain is simply between the long and short; short grain cooks up chewier and stickier, basmati is a long grain rice with an elegant flavor of its own, especially suited to the gourmet meal; sweet rice is very glutinous sticky rice, Japanese use for mochi.
    As a flour, rice lacks gluten so it is not a good baker. It is slightly grainy in texture and can add crispness to crackers and cookies, lighten yeast bread when added to wheat and makes a good thickener in place of white flour.
    In America rice is heavily sprayed, second only to cotton. Seriously consider using organically certified or certified chemical free rice.

Barley–genus, Hordeum
    Pearl Barley–hull and two hard outer layers of the grain are removed. For soups and casseroles, pearl barley is the most palatable form. Nutritionally in the same class as white flour and white rice.
    Whole hulled barley–only the inedible hull and one hard outer layer has been removed leaving most of the nutritional value intact. Makes a good breakfast cereal, use in place of wheat in quick breads, lighten baked goods by replacing 2 tablespoons of each cup of wheat flour with 2 tablespoons of barley flour. High in lysine. It is a non-gas forming grain that is easy to digest. I’ve included a recipe to cook with rice to make pilaf. Exchange equal amounts barley and hard wheat for rice.
Rye–commercial loaves are usually combinations of white flour and light or dark rye flour. Light rye flour is like white flour, denuded of nutrients. An all rye yeast bread loaf makes a very heavy, dense loaf. It is a low-gluten grain. Use in combination with whole wheat flour. Some people don’t care for rye, because of the flavor–often mistakenly, it is the flavor of caraway seed that is added to rye bread.

Millet–little yellow birdseed. It was a staple in China before rice. Millet is actually any of a wide variety of small-seeded hay or cereal grasses. Gluten-free grain and almost no one is allergic to it. Contains a balance of amino acids, more iron and vitamins than any other cereal. In baking use with other grains. Up to 1/5 the amount of wheat flour can be replaced with millet flour successfully. It will seem dry in quick breads alone. You may include a tablespoon or two whole in yeast breads for texture.

Wild Rice–is really an aquatic grass native to northeastern North America. Use in place or with brown rice. There is enough proteins, carbohydrates, and nutrients to sustain a long and healthy life supplemented with little other food. Currently is very expensive. You can mix with other rices.

Triticale–first raised in Sweden in the 1930’s, is the blending of two different grains, wheat and rye. Combines the higher gluten and protein of wheat with the high lysine content of rye. The gluten is soft, necessitating gentle kneading and only one rising of the dough. Using one part triticale to 2 parts of wheat will help. Included flaked in 5/7-grain flaked cereal.

Quinoa (KEEN-wah)–Staple grain from Andes in South America. Cooks quickly. Delicate flavor and gourmet look. Gluten-free. Has high protein and lysine content, making for a more complete amino protein, one of the most nutritious grains. Rinse for 1-2 minutes and then soak overnight, drain, and rinse for 1 minute again. Use in blender waffles/pancakes.

Ways to Use:
    Use no and low gluten grains for quick breads, muffins, pancakes and waffles and desserts. Non-yeast. Most no-gluten grains need to be mixed with another grain. Convert recipes a little at a time. Ex.: Sarah’s Carrot Cake, cocoa/chocolate recipes easy to “hide” whole wheat or barley in.
    Sour-doughs: I pick the grain according to what I’m making.
    Use high-gluten grains for yeast breads. Convert slowly. I will give an example of converting a cake recipe later.

For Class 2 go here.

Freezing, Dehydrating, Canning are all methods to preserve food at its peak for later consumption. None of these methods are hard. Most comprehensive cookbooks will contain a section detailing “how-to.” But the easiest way to learn is to “do it” with someone else.

You will be pleased with the improved flavor of your food over “store-bought.” This is because you can control the condition of the food and what you are putting with it. You don’t need to saturate your dehydrated fruit with sulfur; which is detrimental to the kidneys. Or add food colorings, extra sugars, and chemicals to your frozen and canned foods.

Dehydration actually locks in the most nutrients and is probably the easiest method for many fruits. Wash, pit, and if need be slice and apply a color keeper. (This is a solution that you dip fruit that would turn brown in. You can use lemon juice, pineapple juice, or one of the brands available in the “Canning Section” of the market. The store versions are usually a powdered Vitamin C derivative you mix with water.) Then lay your fruit out on screens or racks to dry. Vegetables you may need to blanch before slicing and dehydrating.

If using the great outdoors cover with cheesecloth to keep the pests off. There are some very good dehydrators available and there are some lousy ones. Look for variable temperature and a fan to help circulate the air. Otherwise you will be constantly opening the dehydrator to turn food and trays. Store your dehydrated foods in freezer bags or glass jars. I keep jerky and fruits in the freezer only bringing out a bit at a time. Veggies I keep in the pantry.

Nutrients in breads are stored in the bran and germ and do not deteriorate with freezing. But vegetable and fruit nutrients are stored in the juice and can deteriorate with freezing. Freezing also seems to break down the cell walls more, causing the produce to be “mushier.” Consider the texture you want when you use the fruit. Frozen peaches work great in a smoothie, but may remind you of overly processed baby food when served alone. Berries are simple to freeze. Stem if needed. Rinse with cold water in a colander. Remove any that should be used immediately or are too soft. Shake off excess water. If strawberries are large you might want to halve or quarter. Lay in single layer on cookie sheet. Place in the freezer for about 2 hours. Once frozen measure into freezer bags, containers, or jars and keep in freezer.

Canning is a process of treating with heat to cause a vacuum sealing of the jar. In the process you are trying to kill any bacteria and toxins that may have contaminated the food. This is why there are precise instructions for different foods. Each type of fruit or vegetable has a different level of acid. This level of acid is the key to how you should process the food. Low-acid foods need to be pressure canned, while high-acid foods may be canned in a water-bath canner or pressure canner. Again you may want to treat fruit that will turn brown with a color keeper.

To can you need canning jars. These are mason type jars made to withstand the pressure and heat of the canning process. They use a lid with some type of seal. Most today use a lid that has a sealing compound already applied. You heat the lids up to soften the sealing compound. Fill clean hot jars with your produce and syrup or water to the head space directed in your instructions. This is to allow for expansion. These may be hot or cold depending on the food. Clean the top, set on the lid, screw on the ring and place in canner. Follow directions for the type of canner for the specific food, size of jar, and your specific altitude.

Some tips I’ve learned from my mom and others:

• Peel pears with a potato peeler. Even a young child can learn to do this job safely.

• Place clean hot jar in a pan to fill. I use a 9 x 13” cake pan. If you slop it is in the pan and not down the side of your stove or cabinets.

• It pays to have a jar lifter. I burnt my fingers many times!

• Prepare as much fruit as you can do up quickly.

• If a jar doesn’t seal, you can reprocess it or put it in the refrigerator to use as soon as possible.

• Use only very-light to light syrup for a more natural fresh fruit flavor. And you don’t need any sugar to freeze.

• Salt is optional for most produce.

• It helps to have at least two people to assembly line prepare the food for canning.

• Consider canning somewhere beside your kitchen. I can in a basement kitchenette. I know of others who use an outdoor kitchen set-up with a camp stove.

• Buy your lids all through the year. Local stores seem to run out during “Canning Season” and cost more. WinCo seems to have the best prices all year long.

From The Recipe Box

Friday, July 23, 2010

Grain/Bread Class 1

Friday, July 9, 2010

Preserving

Friday, July 2, 2010

Picante Sauce