It's Whole Grains Time for Life Long Learners

Whole Grains Sampling Day has become a tradition among life long learners locally. Today's event focused on brunch. Today's participants enjoyed porridge, waffles, parfaits, salads and cookies.

Guests sampled 9 different whole grains today. Most folks have only tried a handful of whole grains in their entire lives. Guests were asked what new whole grain they'd make at home and Millet was the most selected grain. Winners of a drawing received prizes from a local grower of buckwheat, wheat, corn (grits and popcorn).

The grains enjoyed with links for recipes is here:

Millet Porridge  http://cindyshealthymeals.blogspot.com/2024/11/diversify-your-grains-with-millet.html

Amaranth, Oat and Brown Rice Waffle http://cindyshealthymeals.blogspot.com/2025/03/try-new-recipe-every-week.html 

Teff Parfait http://cindyshealthymeals.blogspot.com/2024/11/try-teff-parfait-for-breakfast.html
 

Millet, Amaranth and Teff are C4 Grains . The C4 grains have reduced environmental impact. They are more water efficient and climate tolerant. Amaranth is a complete protein. Teff has 2X the iron of other grains and 3X the calcium.

 

Freekah Salad http://cindyshealthymeals.blogspot.com/2024/11/fire-roasted-freekeh-adds-flavor-to.html

Freekah is a smoky bulgur. Bulgur has more fiber than quinoa, oats, millet, buckwheat and corn.

Ezekiel Cookies http://cindyshealthymeals.blogspot.com/2025/01/ezekiel-cookies.html  

Ezekiel flour has 4 grains (spelt, wheat, barley, millet) and 4 beans.

 

 

Try a New Recipe Every Week

 

The 3 whole grains in my waffle-amaranth, oat and brown rice are non gluten flours that do not produce the firm structure that normal loaves of wheat bread do. Gluten free flours work best in smaller pans. This 5 inch mini waffle baker was perfect for this batter. 

Amaranth, Oat and Brown Rice Waffles 

(4-5 inch round waffles)

Mix flours, baking powder and salt. Set aside.

2 Tablespoon 2 teaspoon Amaranth Flour 

2 Tablespoon 2 teaspoon Oat Flour

1/4 cup Brown Rice Flour 

1 teaspoon baking powder 

1/8 teaspoon salt

Beat egg and evaporated milk using whip attachment of mixer about 5 minutes. 

1 egg 

1/2 cup evaporated skim milk

Add sugar, vanilla and butter.

1 1/2 teaspoon sugar 

1 teaspoon vanilla

1 tablespoon melted butter

Stir in dry ingredients.

Pour heaping 2 ounce ladle of batter into greased waffle maker. Close lid and bake 10 minutes. Remove to wire rack to cool.

Mine is served with fresh pear slices cooked for 10 minutes in apple juice with cinnamon and nutmeg.

Connect With Whole Grains

 

There is no better way to connect with whole grains than cooking and grinding at home. I know what the seed looks like, where it grows and how it is harvested. I know where to buy the seeds. I’ve made many things with each. I’ve cooked most whole grains, then ground to make into breads, pasta and sides. Perhaps the best connection I’ve made is with the farmer who grows them.

In 2007, the cafeteria I managed received a whole grains award for healthcare. Retired now for 10 years, I cook and ground most whole grains to create a nutrient dense recipe. Diversity of grains and nutrients is my challenge.

Next year marks my 50th year Academy of Nutrition and Dietetics’ membership. While the health care community has done a good job encouraging a variety of fruits and vegetables in diets, I’m sorry to say that the same cannot be said with whole grains. In the early 1970’s, I promoted whole grains crackers as a choice whole grain. Then the push was cold cereals containing whole grains and later oatmeal. On into the 21st century rice was encouraged in recipes (hope it was brown!) I was happy when the popularity of quinoa brought down the consumer price significantly. Yet there are many more gluten free and gluten containing whole grains to choose. The lack of choices in the individual dietitian’s toolbox astounds me. After 50 years, has this contributed to the existing autoimmune diseases?

Every week, I try something new in a recipe, usually inclusive of whole grains. Here’s a recent recipe. It was really good the first day, not so thereafter. Next time, I’ll make less and perhaps strain the yogurt.

Barley Muesli 

(4 cups)

Boil water. Add grain, reduce heat and simmer until barley is tender and slightly chewy. This can take up to 1 hour. You may need to add water to continue cooking. 

1 cup hulled barley 

3 cups water

Drain.

Whisk together spice, milk and yogurt. Stir in barley, apples, dates and seeds.

1 1/4 cups nonfat milk

1 1/4 cup plain nonfat Greek yogurt 

3/4 teaspoon pumpkin pie spice

2 unpeeled apples, grated 

1/4 cup diced dates

1 Tablespoon sunflower seeds

Garnish with colorful fruit. 

Ezekiel Cookies

Ezekiel flour is a complete protein mix of four grains and four beans. The Biblical prophet Ezekiel was able to survive for almost a year on this bread and water.

Ezekiel Flour

(Makes 2 1/4 cups)

1 cup 2 tablespoon whole wheat flour

1/2 cup 2 tablespoon spelt flour

2 tablespoons barley flour

2 tablespoon bean flour 

2 tablespoons millet, ground in a spice mill or seed grinder

2 tablespoon lentils, ground in a spice mill or seed grinder

 

This flour mix is good in batter breads, muffin and cookie recipes. The flour has less gluten than all wheat flours and does not hold its shape well without the pan. Use the paddle blade of the mixer and do not kneed as long as an all wheat dough.

 

Ezekiel Cookies

(28 Cookies) 

Combine flour, oats, flaxseed meal, baking powder, baking soda and salt.

1 1/4 cup Ezekiel flour

1/2 cup rolled oats

1/4 cup flaxseed meal

1/2 teaspoon baking powder

1/2 teaspoon baking soda

1/8 teaspoon salt

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

1/2 cup butter, softened

1/4 cup brown sugar

1/4 cup sugar

1 egg

1/2 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.

3/4 cup unsweetened coconut

3/4 cup dark chocolate chips (60% cacao)

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