Celebrate the Season with Noah's Pudding

The story behind this sweet porridge is also a sweet one. It's the celebratory "soup" Noah's family put together after the flood when they landed near the mountains of Turkey. The ingredients were those left in supplies after a year on the ark- grains, dried fruit and nuts. In Armenia, this "Anoush Abour" is served as a festive dish during the holidays. The wheat berries are a symbol of abundance.

So, here's my Christmas porridge, made with those wheat berries and nuts, fruit and pomegranates. I've enjoyed mine for breakfast warmed and eaten with Greek Yogurt. It's a good pre-fitness class meal.

Noah's Pudding 

(2 1/2 cups-7 servings)

Combine sugar and orange juice in a small saucepan. Heat and stir to dissolve sugar. Add fruit, nuts and wheat berries.

1/2 cup sugar

1/4 cup orange juice

1 cup pomegranate arils 

1/4 cup raisins

1 apple, diced

1/4 cup walnuts

1 cup cooked wheat berries

Barley's Not Exclusive to Beer Making

When was the last time you ate barley? Farm animals likely filled up on barley grain this Thanksgiving. We humans are more likely to have enjoyed the malted version in beer or whiskey. 

Whole grain barley is highly nutritious. It's high in soluble fiber and antioxidants, good for heart health and blood sugar regulation. Pearled barley has most of the outer bran removed. Hulled barley preserves the nutrient rich outer layer.

Farmers can grow the hulless variety, making it easier to harvest. Barley has a short growing season and thrives in less than desirable conditions, in poor soil or drought.conditions.    

Black barley, originally from Ethiopia, is now grown in the United States and provides a brilliant glossy contrast to the vegetables and seafood found in this Black Bean Bouillabaisse. 

 

Here's barley in laminated biscuits, made with half whole grain barley flour and half all purpose flour.

I am enjoying barley in this after Thanksgiving soup:

Turkey Barley Soup

(5 servings)

Saute onion, carrots and celery in olive oil for 5 minutes.

1/4 cup onion, diced

1 carrot, diced

1 stalk celery, diced

2 teaspoon olive oil

 

Add garlic and mushrooms, stirring and cooking for 1 minute.

1 garlic clove, minced

1/2 cup mushrooms, sliced

 

Add tomato paste. Cook and stir another minute.

1 tablespoon tomato paste

 

Add turkey stock, diced turkey, cooked barley and spinach. Bring to a boil. Lower heat and simmer for another ten minutes.

2 cups turkey stock*

1 cup roasted turkey, diced

1/4 cup (dry measure) barley, cooked

1 cup spinach, sliced

 

*My stock was made with raw turkey drumsticks (skin removed), 1 tablespoon soy sauce and 2 tablespoons Shaoxing cooking wine. For spices, I added 1 cinnamon stick, 1 anise star and a small spice basket of licorice powder and cardamon. I strained the mixture and refrigerated, then discarded the fatty layer prior to making the soup. Because some of the powdered spices fell to the bottom of the broth, I strained the broth prior to soup cooking.

  

 

 

Stop Planning, Start Cooking

Jose Andres feeds millions in the midst of disasters. I admire him most for giving people jobs.

Speaking at the Food and Nutrition Conference and Expo 2018 Jose said the best thing we can do is give people jobs. He repeated that mantra at FNCE 2022, stating we need to train  adults to cook from scratch and give them jobs they can be proud of. Chef Andres expanded that challenge to include teaching kids to cook in a kitchen at school.

While he wasn't sold on community gardens he supports buying locally and small community business owners.

Jose encouraged dietitians to reach more people, going beyond the people they work with. "We need to stop planning and start cooking. Embrace adaptation. The recipes of the past are not working-make new recipes."

Why the picture at the top of the page? Jose's favorite recipe is Paella. I'll end with my own adaptation of a similar dish.

Jambalaya

(Serves 6)

Remove seeds, pulp and some of flesh from pie pumpkin.  Rinse seeds.  Roast seeds and pulp at 425 F. for 40 minutes.  Dice pulp.  Store seeds for a snack.
1 pie pumpkin, seeds and pulp removed
Roast shell of pumpkin for 20-30 minutes.

Saute peppers, onion, garlic, fennel and celery in oil for about 10 minutes.  Remove to bowl.
1 tablespoon canola oil
2 small sweet peppers, seeded and diced
2 tablespoon onion, diced
2 garlic cloves, minced
2 tablespoon fennel
1/4 cup celery, diced

Slice sausage and brown.  Set aside.
6 ounce Italian sausage, mild

Remove tail from shrimp.  Remove shells and simmer in water for 10 minutes.  Stir in bouillon cube.
12 ounce jumbo shrimp, in-shell, raw
2 cups water
1 not-chicken bouillon cube, low sodium
Saute shrimp for 3 minutes on one side, then 2 minutes on other side.  Set aside.

Add sauteed vegetable mix, broth, sausage, diced roasted pumpkin, corn, tomatoes, millet and spices to large kettle.
1 ear of corn, kernels removed
1 cup diced tomatoes
2 teaspoon fresh thyme
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon black pepper
1/2 teaspoon oregano 
1/3 cup millet 
Simmer until most of moisture is absorbed.

Add shrimp to mixture just long enough to heat.

Serve jambalaya in pumpkin shell.

 

Defeat Economic Woes with Whole Grains

There's no denying food prices are rising and supply declining. Yet prices of whole grain berries and flours meet the challenges.

In a price check on Amazon yesterday of 19 whole grains, the average price per serving (1 ounce) was $.32. Brown Rice and Bulgur Wheat were $.15, Quinoa, Millet and Farro $.28 and Teff $.47. The outlier Kernza Wheat-grass, a perennial grain, was $.71.

Amaranth, cornmeal, buckwheat and sorghum all approximated $.31.

Just yesterday the television news reports the prices of wheat and corn will rise as world conflicts persist. The availability of whole grains where you shop will vary. Now may be a good time to diversify grains in the diets to stay atop the market fluctuations.

Here's a quick view of whole grain usage: Whole grains serve as the starting point for grain bowls and stir fries .Cooked whole grains offer unique tastes and textures in both hot and cold foods. They serve as the chewy component in soups. Whole grains can be substituted one for one in these grainy dishes.

Ground into flour, whole grains elevate the nutrient content of a dish. Gluten containing flours form the shape in yeast breads. Non-gluten flours work best in quick breads, muffins, cookies and pancakes. If you're new to gluten free baking it is best to try a tested recipe. Grain packages often have recipes. An internet search of the desired recipe bring links to tested recipes, many with customer ratings. 

• Some whole grains (Amaranth, Buckwheat and Quinoa) afford complete proteins.
• Whole grains better for the environment include Amaranth, Corn, Millet, Sorghum and Teff.
• All but a few whole grains can grow in the United States.
• Corn Grits, Whole Wheat and Buckwheat are grown locally and available at our Morgantown, West Virginia Farmers Market.

Diversifying grains is good for the gut microbiome and the environment. There are so many reasons to try new varieties and choose according to price and market conditions. 

Corn Tortillas

(6 Servings)

 Mix flour and salt. Stir in water to form a dough ball. Cover and let rest 1 hour.

1 cup Masa Harina Corn Flour

1/8 teaspoon salt

3/4 cup hot water

 

Heat 2 individual individual round skillets over medium high heat. 

 

Roll a 2 tablespoon ball of dough into a 1/8th inch thick round. Heat tortilla for 2 minutes in 1 skillet. Flip into the second skillet to heat on the other side for 1 minute.

Repeat with each tortilla.

Masa harina is corn flour made from corn soaked in a lime solution. This process releases the niacin so that it can be absorbed to prevent the disease pellegra. I love the taste and smell of fresh baked tortillas made from the Masa Harina!

 

 

 

 

  

Einkorn Wheat- the Most Ancient of Grains

 

Called "little spelt" in Italy and "little farro" in Germany, Einkorn Wheat is resistant to pests, disease and drought. Able to grown in cold temperatures and poor soil, Einkorn is higher in protein, phosphorus, potassium and beta carotene than other varieties of wheat. Einkorn has never been modified, has less gluten than other wheat and is easier to digest. Why don't we see it on the grocery shelves or listed in ingredients of wheat containing products?  Einkorn berries are hard to hull and have lower yield. Einkorn is homestead friendly but challenging for commercial growers.

Yet there are many reasons to eat Einkorn. The cereal we eat for breakfast, the bread we eat for lunch and the snack we eat later may all be made with the same seed. That's not good for many reasons, especially the health of the gut microbiome. 

The whole berries, soaked overnight in water and cooked in my countertop pressure cooker for 30 minutes, are chewy and nutty, perfect in salads and soups.

 

Dough made with Einkorn flour has less rise potential than modern wheat. Fully hydrating the flour encourages the gluten development. This "sponge method" of yeast bread suggests first mixing 1/2 the flour with warm water and yeast to form a thick batter. After allowing the "sponge" to ferment for 10 minutes to several hours, the rest of the ingredients and flour are added, and allowed to rise.

While I got good results the first time, I was unable to repeat the success with yeast breads.

Einkorn flour worked great in this quick bread.

Einkorn Banana Bread

1-8 inch loaf

In bowl of electric mixer, beat sugar and buttery until fluffy.

1/4 cup brown sugar

5 Tablespoon buttery spread

 

Add egg and beat 2 minutes.

1 egg

 

In a separate bowl, combine flour, soda and salt.

1 1/2 cup whole grain Einkorn flour

1 teaspoon baking soda

1/8 teaspoon salt

 

Mash bananas in food processor.

354 grams mashed bananas (about 3 medium bananas)

1 teaspoon vanilla

 

Alternately add dry flour mix to mixing bowl with mashed bananas and vanilla, beginning and ending with flour. Mix only until combined.

 

Pour in 8 1/2 X 4 inch loaf pan greased with olive oil spray.

Bake at 335F. 45-50 minutes until pick inserted into loaf comes out clean.

 

Cool 10 minutes in pan.  

 

Amaranth Earns An A

Amaranth grain is quick cooking, adaptable in recipes and affordable.  Like other whole grains, it's a good source of fiber, vitamins and minerals. Amaranth is a "complete" protein with the essential amino acid lysine not found in many grains. It's among a group of "C4 grains" that has reduced environmental impact and it's found on all continents.

I'd love to see more folks eat amaranth so that the grocery stores would carry it or local farmers would grow it.

Amaranth seed resembles quinoa. The cooking method is similar.

On stove top, mix 3 parts liquid to 2 parts grain. Bring to a boil. Lower heat and simmer for 20 minutes. 

Ground into flour, this gluten free grain makes a pretty pancake. Mixed with other gluten free grains, it's good for waffles.

I like the creaminess of amaranth in porridge.  It's good in soups and grain bowls. Amaranth's a fine substitute for corn in cheesy grits.

Here's a simple amaranth sauce perfect for summer yogurt parfaits. This parfait has cold sauce poured over Greek yogurt with a spoon of peanut butter and sliced bananas. It made for a filling and delightful breakfast.

Amaranth Parfait Sauce

(Serves 2)

Bring water to a boil.

6 tablespoon water

 

Stir in amaranth. Reduce heat, cover and simmer for 20 minutes.

1/4 cup amaranth

 

Stir in honey, orange juice, orange zest and cardamon. Store overnight in refrigerator.

1 Tablespoon honey

1 Tablespoon orange juice

1/4 teaspoon cardamon

Orange Zest from 1 orange

  

 

Hybrid-Sourdough Pitas

 

Adding commercial yeast with my sourdough starter in homemade breads gives us the softer, fluffier products we enjoy. The 3 year old starter enhances the flavor and keeping qualities while contributing digestive benefits.

The recipe is based on one from  Laura Norris Running.

Pita Bread

(8 Pitas)

In bowl of electric mixer with dough hook in place, mix together water, yeast and honey. Let sit for 20 minutes.

6 ounces warm water (100 degrees F)

2 teaspoon dry yeast

1/2 teaspoon honey

 

Add sourdough starter and flour. Beat on high speed 2 minutes, scraping down sides of bowl.

1/2 cup sourdough starter 

2 cups whole wheat flour

 

Add salt and oil. Beat on high speed 2 minutes, scraping down sides of bowl.

1/2 teaspoon salt

2 tablespoons olive oil

 

With mixer running on low speed, slowly add all purpose flour, a tablespoon at a time. Mix 6-8 minutes more until dough leaves side of bowl.

1/2 cup all purpose flour

 

Turn dough into bowl greased with olive oil spread. Cover and let rise 45 minutes.

 

Preheat oven to 425 F. Place a baking stone on top rack of oven. 

 

Punch dough down. Divide into 8 balls. On floured surface, roll each ball to 1/4 inch thickness (1/8 inch for flat breads). Transfer to parchment paper. Carefully transfer the rolled pita doughs on paper to the preheated oven onto the bakers stone. (I do this using an inverted baking pan). 

 

 

 

Bake for 8 minutes. Turn oven to broil and brown 1-2 minutes (checking frequently).

 

  

   

More Food in Jars

 

To-go or for show-meals, sides or snacks packed in jars are convenient and visual.

We first found jars useful for picnics. Meals, salads and desserts served in different size jars were personal and convenient for packing. Packed with the dressing or sauce on the bottom, a salad or meal can be shaken or inverted onto a plate for eating.

 

Individual desserts and parfaits can fit into small jars.

This pumpkin bread for two was baked in a 1 cup jar.

Here's overnight oats with yogurt and fruit.

I loved serving the side salad with layers of Jobs Tears (a millet) for a class on Whole Grains Sampling Day.

Each jar lid was labeled with the Whole Grains Council logo.

The "Jarcuterie" activity at the West Virginia Academy of Nutrition and Dietetics Conference was such a fun participatory event. We were given snack jars to assemble with choice of vegetables, fruit, cheeses and nuts. This was a great idea for the young, encouraging dairy, vegetable and fruit consumption and making a healthy snack or meal. I did not photograph my creation, rather ate as I created. The fun umbrellas, edible straws and tiny shaped cutters would prove fun for young and old.

(Photo courtesy of Sharon Maynard).
 

Pumpkin Bread with Chocolate & Walnuts

(6 servings) (3-8 ounce mason jars) 

Beat egg and sugar in mixing bowl.
1 egg
5 tablespoon sugar

Mix dry ingredients.  Stir in chocolate and walnuts.
6 tablespoons all purpose flour
6 tablespoons whole wheat pastry flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1/2 teaspoon cinnamon
1/4 teaspoon cloves
1/4 teaspoon cardamon
1/2 ounce unsweetened chocolate, 100% cacao, ground
2 tablespoons walnuts, ground

Alternately add dry ingredients and applesauce-pumpkin mix to egg-sugar mix.  
1/3 cup unsweetened applesauce
2/3 cup pumpkin

Grease mason jars with an olive oil spray.  Fill 1/2 full with batter (6 tablespoons batter per jar)  Bake at 350 F. for 35 minutes.  Cool on wire rack.

 

Nourishing My Bones

 

Weight bearing exercises, dairy, protein, fruits, vegetables and trace minerals-this prescription is a mouth full. I'll break it down.

There's more! For the young, include weight bearing exercises in the biweekly exercise regime and don't deprive oneself calories. Seniors might need to increase the protein. This senior aims to do that.

Dairy

Dairy foods provide protein and are the primary source of calcium and Vitamin D-essential for bone health. To achieve the 1200 mg of calcium recommendation for my age group, that means eating 4 servings a day. I'll drink my glass of milk with breakfast, lunch and dinner and include a calcium rich food (yogurt or cheese) in a meal or snack. My milk and yogurt are nonfat to balance my calorie needs.

Protein

Bone health specialists recommend rather high protein requirements for my age group-ranging from 1.2 grams-1.8 grams per kg body weight. That's 60-80 grams of protein to meet my daily goal. 4 servings of dairy provide 32 grams of that goal. Vegetables, fruits and whole grains provide another quarter to third of that goal, leaving a balance of 5 ounces of protein. While the protein content of legumes, nuts and some whole grains is good, the serving size averages 1/2 cup to provide the equivalent of 1 ounce of meat. Lean meat, poultry, seafood and eggs will fill at least 1/2 of my protein needs.

Trace Minerals

The trace minerals highlighted by bone health specialists include:

• Magnesium, manganese and copper (found in whole grains, seeds and potatoes)
• Iron and fluoride (found in meats, poultry and seafood)
• Phosphorous (found in dairy, seafood, lentils and poultry)
• Potassium and Vitamin K (found in fruits and vegetables)
  

How does all that information translate into a dietary pattern? 

• For breakfast, lunch and dinner include a high quality protein source, dairy, fruit/vegetable and whole grain source. (1 fruit/vegetable for breakfast, 2 for lunch and dinner)
• Sound familiar? For my generation, that's a school lunch menu. For the recent generations, the My Plate diagram. 
• I'll focus on achieving a 2-3 ounce portion of high quality protein at both lunch and dinner. 
• To maintain and not increase my weight, I'll continue drinking non fat milk. For non-dairy milk connoisseurs, choose plant milks or fortified foods that compare in protein, vitamin D and calcium content. (compare the nutrition facts). Those with a lactose intolerance can choose lactose free milk.                                                                                              
• Vegans may consider the assistance of a licensed and registered dietitian in planning a meal pattern.

PhD and Registered Dietitian Jackie Buell. who spoke at the West Virginia Academy of Nutrition and Dietetics Conference in April, highlighted optimal weight bearing exercises to include deadlifts, overhead presses, back squats and jumping chin-ups with drop landings. I will refer to my fitness instructor in my bi-weekly classes or physical therapists at the local Health Works for the exercises best for me. 

Twice a week, year round I join my fitness class friends and leader  for classes filled with weight bearing exercises, dancing, percussion, balance, stretching and more. If it’s over 35 degrees, we’re outside. Colder than that-we go inside Marilla Center. When the pool opens, we’ll be in the pool for water aerobics.Though I can’t flip the tire yet, I know the class has been good for me.

Here are more meals that fit my dietary pattern.

Grilled Cheese on Whole Wheat, Tomato Soup, Grapefruit & Milk

                      

Greek Yogurt, Wheat Berries, Fruit & Nuts

                                                                       

Teff, Shrimp & Vegetables, Fruit & Milk

                                              

Whole Grain Meals with Little Processing

 

I cook the seeds in the instant pot (countertop pressure cooker) for 30 minutes.  1/4 cup of dry grain berries expands 2-3 times to serve 2-3 meals.

These are wheat berries, locally grown in Preston County, WV. I soak them overnight in twice the water, then cook, drain and refrigerate to accompany a simple breakfast or mid day meal.

Here's two. First a breakfast bowl with Greek Yogurt, fruit and nuts. 

That's a healthy plate, with fruit, protein, whole grain and a healthy fat (nuts).

Here's lunch, with vegetables, protein, whole grain and a healthy fat (olives).

The whole grain berries are low cost, less than 20 cents a serving. They're a good source of B vitamins, fiber, iron, protein and minerals. The chewy, nutty and sweet berries afford great tastes and textures in both cold and hot foods (soups, casseroles, stuffings and more).

Research associates a diet rich in whole grains with reduced risk of cardiovascular disease, heart disease, type 2 diabetes and some cancers.

Click here for more information on minimally processed foods. 

A Whole Day for Whole Grains with Life Long Learners

It was a "Whole Day for Whole Grains" when life long learners gathered for a lunch compiled of 7 different whole grains. The menu on this last Wednesday of National Nutrition Month featured:

Sorghum and White Bean Soup over Cheesy Polenta Bites

Ezekiel Flour Cookies

 

Posters and recipes for 10 whole grains lined the walls. These were planned for a larger event in 2020 which cancelled during the COVID stay at home order.

Favorite Whole Grain cookbooks were shared. Take home bags held local grain samples from Davis Brothers Inc. and the Vegetable Garden.

Retired dietitian Cindy Gay and Licensed Dietitian Tiffany Mihaliak greeted and served 16 life long learners. When fed and seated, Cindy shared a PowerPoint presentation reviewing gluten free and gluten containing grains, unique nutrients in each, where grown in the United States, a fascinating fact about each grain and cost per serving .Examples of things to make with each grain were shared. Guests were asked to pick out one new grain to prepare at home.

New this year were 2 grains, Kernza wheat grass, a perennial developed by the Land Institute in Kansas and Fonio, a millet (an ancient grain but one new to the presenter). 

What changed since 2020? The price of quinoa went down. Previously it was one of the highest priced whole grains, second only to wild rice. The cost of quinoa per serving is now about 50 cents-mid range. Interesting in comparing the cost of all the whole grains that the price per serving ranged from a low of 18 cents per serving to a high of 75 cents per serving. This is reasonable compared to other foods in the US grocery cart.

The presenter learned that C4 grains-Amaranth, Corn, Millet, Sorghum and Teff- have reduced environmental impact (Increased photosynthesis, more efficient using nitrogen and water). 

New in the slide show ere cooked cereals made with teff and amaranth and pastas made with farro and teff.

The cookies made with Ezekiel Flour have 5 whole grains. The link for the flour (comprised of 4 whole grains) is above. Adding oats with the flour brings the variety of whole grains to 5. Here is the cookie recipe:

Ezekiel Cookies

(28 Cookies)

Combine flour, oats, flaxseed meal, baking powder, baking soda and salt.
1 ¼ cups Ezekiel flour
½ cup rolled oats
¼ cup flaxseed meal
½ teaspoon baking powder
½ teaspoon baking soda
1/8 teaspoon salt

In a large mixing bowl, cream together butter and sugars. Add egg and vanilla and beat well.

½ cup butter, softened
¼ cup brown sugar
¼ cup sugar
1 egg
½ teaspoon vanilla

Add flour mixture to butter mixture 1 cup at a time, mixing after each addition. Add coconut and chocolate chips. Stir until just combined.
¾ cup unsweetened coconut

¾ cup dark chocolate chips (60% cacao)

Drop by tablespoonful onto parchment paper lined baking sheet. Bake at 350F. for 10-12 minutes. Let cool on baking sheet 1-2 minutes, then transfer to a wire rack to cool further.

 

  

What new grain did the learners plan to cook at home? Amaranth, Sorghum, Teff, Grits were among the choices.