Apr 27, 2010
Adapted from a Care2 article by Mel, selected from Natural Solutions magazine by Matthew Kadey, RD
WHAT IS ALMOND FLOUR GOOD FOR?
Bone-Building, Cholesterol levels, Reduces the risk of Lung Cancer
WHAT'S IN ALMOND FLOUR?
-- Calcium (1/2-cup serving has 12% RDA), Vitamin E, and Monounsaturated Fat
WHERE CAN ALMOND FLOUR BE USED?
-- recipes for Shortbread, Biscotti, Cookies, Piecrusts,
Fruit Crisps, Scones, and flourless Cakes
-- add 1/3 cup to Bread recipes for a heartier texture
-- dredge fish, chicken, or pork before panfrying
To make almond flour, grind blanched almonds to a fine powder in a coffee grinder or food processor. N.B. don’t overgrind as almond flour can quickly become 'almond butter'.
WHAT'S IN RICE FLOUR?
Brown rice flour contains Potassium, Calcium, Iron, B Vitamins, Fibre, Protein, and Vitamin B6
WHAT'S RICE FLOUR GOOD FOR?
Vitamin B6 can reduce the risk of colorectal cancer by half
WHERE CAN RICE FLOUR BE USED?
-- mix into bean burgers
-- recipes for Muffins, Breads, Pizza Crust, Crackers and Pasta
-- to thicken gravies and sauces (gradually add while stirring over low heat until it reaches desired thickness)
Made from finely milled broken rice-kernel hulls, has a milder taste than most gluten-free flours.
WHAT'S IN HEMPSEED FLOUR?
-- Protein, Fibre, Essential Amino Acids, Alpha-linolenic acid, Omega-3 fatty acid
WHAT'S HEMPSEED FLOUR GOOD FOR?
-- reduces the risk of heart attack
-- protein supply for vegetarians
-- cholesterol levels
WHERE CAN HEMPSEED FLOUR BE USED?
-- recipes for pancakes, waffles, energy bars, oatmeal biscuits, and nut breads.
N.B. too much of this flour can produce a gritty texture...experiment e.g. using 1:3 ratio with other flours.
WHAT'S IN TEFF FLOUR?
WHAT'S TEFF FLOUR GOOD FOR?
-- oxygen delivery to cells
-- memory and learning
WHERE CAN TEFF FLOUR BE USED?
-- make injera, a traditional sourdough-like flatbread (Ethiopia)
-- blend into brownies, chocolate cupcakes, waffles, quick breads, muffins, and gingerbread cookies. In recipes for these foods, substitute teff for as much as a third of the called-for flour.
Sweet, malty flavour, darker colour, teff should be limited to darker foods,” says Fenster. (Read: No white cakes.)
WHAT'S IN QUINOA FLOUR?
-- contains all essential Amino Acids, Fibre, Zinc, Folate, Iron
-– 40% of the RDI of Magnesium in 1/2 cup
WHAT'S QUINOA FLOUR GOOD FOR?
-- lower risk of developing type 2 diabetes
-- regarded as a source of strength by the Incas
WHERE CAN QUINOA FLOUR BE USED?
-- recipes for banana bread, shortcake, crumbs and carrot muffins
Quinoa's robust, nutty flavour can overpower baked items so start by substituting the flour for no more than a quarter of the total volume of flour called for in a recipe.
Baking Tips for Gluten-Free Flours
Gluten contributes important qualities such as structure and rise to baked and cooked foods, so simply replacing white or wheat flour cup for cup with a gluten-free alternative is not recommended. To avoid frustration, “start with recipes designed for gluten-free cooking until you get the feel for how they work,” says Marlisa Brown, RD, author of Gluten-Free, Hassle Free (Demos Health, 2009). When you become familiar with gluten-free flours’ characteristics, take the next step and experiment with a store-bought gluten-free flour blend, such as Bob’s Red Mill Gluten Free All Purpose Baking Flour. You can also make your own blend by following Brown’s simple recipe: Combine 1/2 cup brown-rice flour with 1 1/2 cups sorghum flour, 1 1/2 cups potato starch or cornstarch, 1 cup tapioca flour, and 1/2 cup high-protein flour, like quinoa, hempseed, or almond. Use the blends, cup for cup, in any recipe that calls for traditional flour.
How to Buy and Store Specialty Flours
1. Buy in bulk bags to limit cross-contamination with gluten flours. Visit busy natural foods stores where there’s plenty of foot traffic to ensure frequent product turnover.
2. To preserve freshness, don’t mix newly purchased flour with old flour. The average shelf life for unrefrigerated flour is six months.
3. Store flour you can’t use immediately in a tightly sealed container in your refrigerator or freezer, where it can keep for one year. Refrigeration is especially important for flours made from ground whole grains, nuts, or seeds–they have a greater tendency to go rancid because their oils and proteins aren’t stripped away by processing. For everyday access, store small amounts of flour in mason-style jars in a cool, dark place.
4. Placing a bay leaf in flour canisters will help protect against infestation from pantry insects such as weevils. (The bay leaf will not affect flour’s flavor.)
5. When using flour that has been refrigerated or frozen, be sure to bring it back to room temperature before measuring. Cold flour can thwart rising, resulting in a heavier, denser baked item
Carol Fenster, PhD, author of Gluten-Free Quick & Easy (Avery, 2007);
Marlisa Brown, RD, author of Gluten-Free, Hassle Free (Demos Medical Publishing, 2009);
Dec 7, 2009
7 Whole Grains to Add to Your Diet
posted in care2 by Michelle Schoffro Cook(doctor of natural medicine) Dec 3, 2009
Many people simply avoid whole grains because they don’t know what to do with them or how to prepare them. Here are seven whole grains to get you started:
Health benefits: High in both soluble and insoluble fibre so aids bowel regularity; contains 96 calories, 22 grams of carbohydrates, and 3 grams of fibre per half-cup of cooked barley. Unrefined barley is very high in potassium; high in magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus. Use in soups, stews, cereal, salads, pilaf, or ground into flour for baked goods or desserts.
Health benefits: vitamin E (important for healthy immunity, skin, and many essential functions in your body); high in fibre; high in manganese, magnesium, and selenium; contains tryptophan; excellent for those who are gluten-sensitive or celiac.
Use in soups, stews, and pilafs.
SPELT and KAMUT (pronounced ka-moot)
Both are ancient, tasty, and part of the wheat family.
Health benefits: Sometimes people with wheat allergies can tolerate kamut or spelt. Both have higher nutritional value than whole wheat; high in protein. SPELT - high in manganese, magnesium, and copper, B-vitamins [niacin, thiamine, and riboflavin].
Use in making bread and pasta.
Health benefits: stabilizes blood sugar; lowers cholesterol; reduces heart disease risk; good source of manganese, selenium, magnesium, and tryptophan; high in protein and fibre.
Forms: instant, steel-cut, rolled, bran, groats, flakes, and flour. [Best options are underlined.]
Oat flour is an excellent substitute for wheat flour in baking recipes.
QUINOA (pronounced "keen-wah")
Not a true grain, but a herb.
A complete protein; high in iron, magnesium, B-vitamins and fibre.
Health benefits: is a proven aid for migraine sufferers; lessens the risk for heart disease; contains the building blocks for superoxide dismutase-an important antioxidant that helps protect the energy centres of your cells from free radical damage.
Not a true grain, it is a type of aquatic grass seed
Health benefits: High protein, high fibre, low calorie (83 = 1/2cup cooked) An excellent choice for people with CELIAC disease or those on GLUTEN-free or WHEAT-free diets.
Add wild rice to soups, stews, salads, and pilaf; nutty flavour.
N.B. Avoid the many blends of white and wild rice.
COOKING GUIDE FOR WHOLE GRAINS
As for all whole grains, add water and grain in a pot and bring to a boil. Once boiling, reduce to low heat to simmer for the amount of cooking time specified.
For 1 cup of grain
BARLEY (pearled) 3 cups water, 15 mins cooking time
BROWN RICE 2 cups water, 35 to 40 mins cooking time
OATS (quick cooking) 2-3 cups water, 12 to 20 mins cooking time
OATS (rolled) 2-3 cups water, 40 to 50 mins cooking time
QUINOA 2 cups water, 15 mins cooking time
WILD RICE 3 cups water, 50 to 60 mins cooking time
KAMUT and SPELT can be cooked as whole grains but are most commonly used as whole grain flour in breads and other baked goods.
Michelle Schoffro Cook, RNCP, ROHP, DAc, DNM, is a best-selling and six-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, and The 4-Week Ultimate Body Detox Plan. Learn more at: www.TheLifeForceDiet.com.
Dec 7, 2009 11:31am
Content and comments expressed here are the opinions of Care2 users and not necessarily that of Care2.com or its affiliates.
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