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.