Tasty Tidbits
Why Whole Foods?
Generally speaking, the bran layer of grains and the protective skins of pulses (beans, peas and lentils) not only provide an excellent source of dietary fibre, but also contain many micronutrients (vitamins, minerals, amino acids etc.).
Micronutrients ( vitamins B & E, folic acid, lecithin and antioxidants are also found in the germ (this is where the sprout emerges).
When we only eat the starchy part (endosperm), we are denying our bodies the vital nutrients that Mother Nature intended us to have.
For more detailed information, you can download this newsletter written by Monica Spiller of the Whole Grain Connection. Click here to download WGC Newsletter #7
You will need Adobe Acrobat to view this .pdf file. It can be downloaded here: Acrobat ®
Proper Preparation of Whole Grains & Flours
Some recent research has led me to some startling revelations about the way we prepare & consume whole grains & flours in our ‘post industrialization’ society.
Most people know that you are supposed to soak beans overnight to make them more digestible, but did you know you should do the same with whole grains as well?
In Nourishing Traditions, published by New Trends Publishing Inc. (Washington, DC), authors Sally Fallon and Mary G. Enig, PH.D., explain it this way:
“All grains contain phytic acid (an organic acid in which phosphorus is bound) in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc, in the intestinal tract and block their absorption.”
“Soaking allows enzymes, lactobacilli, and other helpful organisms to break down and neutralize phytic acid. As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains.”
“Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially the B vitamins.”
This preparation method was used extensively by our ancestors and is still in use today by some cultures. Somewhere along the way, perhaps because we have consumed white flour and polished grains for so long, we lost this important knowledge. Now that a lot of us are embracing the “whole grain” revolution, are we really getting the full benefits from our “healthy” choices?
Even if you have been soaking your whole grains, have you thought about doing the same with whole grain flour? Most of us would have to say ‘no’. Think about all the whole wheat products (except the sourdough ones) you’ve eaten in the last year and ask yourself if the flour was “phytic acid neutral” & “enzyme active”?
Once again, the book states:
“Because they are acidic, buttermilk, cultured milk, yoghurt, and whey (as well as lemon juice and vinegar) activate the enzyme phytase, which works to break down phytic acid in the bran of grains. Sour milk products also provide lactic acid and lactobacilli that help break down complex starches, irritating tannins and difficult to digest proteins. .................. This method has the further advantage of so softening whole meal flour that the final product is often indistinguishable from one made with white flour. Bread, muffins and pancakes that have been made with whole wheat flour rise easily with baking soda alone; they do not require baking powder. And they are not characterized by the heaviness that can make whole grain products so unpalatable.”
Could this be why “buttermilk pancakes” became so popular? Nourishing Traditions offers a wide variety of recipes.
Some simple steps to follow:
- use undiluted buttermilk, yoghurt or kefir to soak grains and flours for 12-24 hours at room
temperature.
- as an alternate soaking method: add one tablespoon of whey, lemon juice or vinegar (try apple cider)
for each cup of water and soak overnight.
- always add baking soda and salt after the the grains or flours have been soaked or lacto fermented.
The Casa Retaggio motto rings even truer now:
“By reconnecting with our past, we can ensure a sustainable future!” |
