Why Organic ?
No only are these poisons carcinogenic but many of these toxins are now known to mimic oestrogen in our bodies causing hormonal havoc. Oestrogen dominance is the result with symptoms ranging from infertility, poor brain function, increased problems with menopause, peri-menopause, PMS and osteoporosis. Because the hormones are disrupted to such an extent there is now and increase in auto-immune disease and cancer. To see more go to Natural Progesterone Therapy.
Organic farmers, in addition to using fertilizers and maintaining a good growing environment, use natural methods to combat pests. Whether it’s a meat or a vegetable, organic food is, by definition, chemical- and additive-free.
For example, where a non-organic farmer might use a pesticide to kill off apple maggots in an orchard, an organic farmer will likely make the apples less appealing to the maggots by using garlic barriers, which will drive the maggots away, or by introducing other insects that won’t harm the apples but will eat the maggots. Where conventional farmers can plant high-yielding crops year after year in the same field (due to their “scientific” practices), organic farmers need to give the land a rest every few seasons in order to give the soil time to rebuild its nutrient supply.
Why eat organic food?
Die-hard organic food connoisseurs swear that organic food just tastes better. Ask them why, and they’ll start rattling off a number of different reasons, but the first one would probably be that instead of tasting any possible chemical residue, they taste the full flavor of the food. An organic apple might seem less appealing than a big, shiny, non-organic apple, but the conventional apple is often coated with artificial wax to make it look more tempting. When you don’t have to chew through this waxen barrier, you get to enjoy the pure taste of the apple.
Organic food tends to be higher in vitamin and nutrient content and in the case of organic meat, the animals fated to end up on your plate are fed an organic diet and are never injected with antibiotics or growth hormones.
Organic food connoisseurs are also eating their way out of some cancer risks. According to the U.S. Environmental Protection Agency (EPA), 60% of herbicides (weed killer), 90% of fungicides (mushroom and fungus killer) and 30% of insecticides (pest poison) contain carcinogenic chemicals, which are linked to cancer. Pesticide use has also been linked to birth defects and genetic mutations.
Why is organic food more expensive?For a farmer, going organic isn’t just a matter of throwing a ”Save the Earth” sticker on the back of the truck and driving around town. There are strict rules that have to be followed in order to get the coveted ”organic” certification. The process is expensive, and can require multiple inspections of all the areas of the farm to make sure the entire operation is chemical-free. Also, organic food costs are higher because organic farmers are ineligible for some of the subsidies that their chemical-squirting colleagues can receive and meat farmers must give their animals organic feed, which can be as much as double the price of conventional feed.
Organic food proponents counter the claim that organic food is too expensive by pointing to the fact that the small price you pay upfront outweighs the cost of the potential ailments incurred by ingesting chemical-laden food. If the higher up-front cost means you can’t go full-bore organic, try implementing a few staples. Rice, peppers, corn, peaches, and potatoes are some of the foods notorious for carrying pesticides, which means you should consider their organic counterparts. Can’t afford organic meat? Try switching to organic milk; it’s free of the antibiotics and growth hormones that conventional cows are injected with to keep their milk flowing. Other pundits would add organic eggs and apples to this list.
ORGANIC NATION
There’s a reason why some farmers refuse to go organic: through the use of chemicals, their crops (or their animals) get bigger faster, giving the farmers a bigger bang for their proverbial buck. And given that the success of a farming season can rely on uncontrollable variables, like what the weather decides to do, some farmers need the mental cushion that the chemicals give them. But the consumer has the final say, and as we can see with the growing organic section at our neighborhood grocery stores, organic food isn’t a passing fad. The next time you’re in the grocery store, take a look down the organic aisle, and you’ll see a wide variety of people perusing the shelves. Some of them probably haven’t even heard of Phish.
Why Superfoods ?
Superfoods are a category of foods found in nature, they are superior sources of essential nutrients - nutrients we need but can't make ourselves. We all may be adding more salads and vegetables to our diets, but concern for the quality of foods grown on mineral depleted soils makes superfoods popular. They are nutritionally more potent then regular foods and are wonderful food sources of anti-oxidants for healthy healing. Superfoods are nutrient dense and calorie sparse.
Superfoods can be divided into 5 main groups
GREEN SUPERFOODS
Greens are good, Green Superfoods are even better! Green superfoods have the highest concentrations of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. They contain a wide array of beneficial substances including proteins, protective photo-chemicals and healthy bacteria helping you to build cleaner muscles and tissues, aid your digestive system function and more effectively protect you against disease and illness.
Green superfoods are extremely rich in chlorophyll - the pigment that gives plants their green color. The molecular structure of chlorophyll is very similar to that of human blood and studies show that when this is consumed, the production of hemoglobin in blood is increased. Higher amounts of hemoglobin in the bloodstream means more oxygen-rich blood, the first and most important element that cells need to thrive.
Wheat grass - Wheat grass is the sprouted grass of a wheat seed. Unlike the whole grain, because it has been sprouted, it no longer contains gluten or other common allergic agents. Wheat grass is super alkalizing and is excellent for promoting healthy blood. It normalizes the thyroid gland to stimulate metabolism thus assisting digestion and promoting weight loss due also to its high enzyme content and cleansing effect.
Barley grass - Barley grass has 11 times more calcium than cows milk, 5 times more iron than spinach and 7 times more Vitamin C and bio-flavonoids than orange juice. It contains significant amounts of Vitamin B12 which is very important in a vegetarian diet. Barley grass juice has anti-viral activities and neutralizes heavy metals such as mercury in the blood.
Wild blue-green algae - Algae was the first form of life on Earth and its power is immense. Wild blue-green algae is a phyto-plankton and contains virtually every nutrient. With a 60% protein content and a more complete amino acid profile than beef or soy beans. It contains one of the best known food sources of beta carotene, B vitamins and chlorophyll. It has been shown to improve brain function and memory, strengthen the immune system and help with viruses, colds and flu.
Spirulina - Spirulina is a cultivated micro-algae which has been consumed for thousands of years by the indigenous peoples in Mexico and Africa. It is one of the highest know protein sources on Earth and contains 70% complete protein, towering over steak which consists of only 25% protein once cooked. Studies have shown that spirulina can help control blood sugar levels and cravings thus making it a key food for diabetics, and can be used to assist in weight loss and as a general nutritional supplement.
Chlorella - Chlorella is a fresh water algae and like its other algae cousins contains a complete protein profile, all the B vitamins, vitamin C and E and many minerals. It is amazing for the immune system and for reducing cholesterol and preventing the hardening of the arteries, a precursor to heart attacks and strokes.
Green leafy vegetables - Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys. Try any of the following: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.
BEE SUPERFOODSThe Egyptians wrote about it back in 5500 B.C., the Indians used it for their religious ceremonies in 1000 B.C. and even the Babylonians have been noted to use it in their medicinal practices. The western world actually discovered the benefits of bee superfoods by accident during an investigation of native Russian Beekeepers who regularly lived past 100 years of age who ate raw honey, rich in bee pollen, every day.
Royal Jelly - Royal Jelly is a milk like secretion from the head glands of the worker bees. The queen bee lives almost exclusively on royal jelly and she lives around 40 times longer than the rest of the bees. Royal Jelly is a powerhouse of nutrients containing every nutrient necessary to support life. It is the worlds richest source of pantothenic acid (also known as Vitamin B5), which is known to combat stress, fatigue and insomnia and is a vital nutrient for healthy skin and hair.
Bee Pollen - Bee pollen is collected by bees from flowering plants and formed into granules. Bee pollen is the most complete food found in nature and has five to seven times more protein than beef. It is especially beneficial for the extra nutritional and energy needs of athletes and those recovering from illness. It is a natural antidote for fighting allergies particulary hayfever and sinusitus. Research shows that pollen counteracts the signs of aging and increases both mental and physical capability.
Propolis - Propolis is the substance that bees coat the walls of their hives with and bee hives have often been referred to as the most antiseptic places in nature. The powerful antibiotic properties of propolis can help protect humans from bacteria and can strengthen our immune system. Propolis works against viruses, something that antibiotics cannot do. Research shows that taking propolis during the high risk 'cold and flu' season reduces colds, coughing and inflammation of the mouth, tonsils and throat.
SEAWEED SUPERFOODSSeaweeds are the most nutritionally dense plants on the planet as they have access to all the nutrients in the ocean. They can contain up to 10 times more calcium than milk and eight times as much as beef. The chemical composition of seaweeds is so close to human blood plasma, that perhaps their greatest benefit is regulating and purifying our blood system. They help to alkalize our blood, neutralizing the over-acid effects of our modern diet and protect us from a wide array of toxic elements in the environment, including heavy metals, pollutants and radiation by-products converting them to harmless salts that the body can eliminate.
But the most remarkable results with seaweeds we see is boosting weight loss and deterring cellulite build-up. The high concentration of natural iodine helps to stimulate the thyroid gland so that food fuels are used before they can be turned into fatty deposits. At the same time, the minerals act like electrolytes to break the chemical bond that seals the fat cells allowing trapped wastes to escape. Both by eating sea vegetables or bathing in them helps reduce cellulite and stimulates lymphatic drainage.
Nori - is best known for the seaweed used to make sushi rolls. You can make your own at home, make sure you use the untoasted nori sheets for maximum nutrient content.
Kelp- kelp is available in powder or capsule form for those who feel awkward eating seaweed. It is also the most common seaweed found along the ocean shores. Due to their thick leaves they are perfect for a hot seaweed bath.
Dulse - a red seaweed, available in flakes. There is no need to cook dulse. It is great to use as seasoning on salads, vegetables and soups.
Arame - consists of brown stringy seaweed. Soak in hot water for 5 minutes and it is ready to use.
Wakame - With a sweet flavor makes a great compliment to sandwiches. Soak for 5 minutes in hot water.
Kombu - Used in Japan for centuries as a mineral rich flavour enhancer. Add a strip of kombu when cooking beans making them more digestible and reducing gas. Add a strip of kombu to your sprouts when soaking them to allow them to soak up the minerals.
HERB SUPERFOODSHerbs as nourishment offer the body a whole host of nutrients it may not have received either because of poor diet or environmental deficiencies in the soil or air. Herbs as medicine are essentially body balancers that work with the body functions so that it can heal and regulate itself. Herbs have been used for centuries as part of the wisdoms of natural healing methods. Herbs are best used in their whole form rather than isolating effective plant constituents so-called "active ingredients". Since all body parts and most disease symptoms are interrelated, it is wise to use herbs which can affect each part of the problem.
Nettle - the bowel mover. These plants are best known as stinging nettle plants. However when the nettle leaves are dried and eaten the saliva neutralizes the sting. Nettles are incredibly effective in removing unwanted pounds. A cup of nettle tea in the morning is ideal to get things going in the bowel department. The nettle leaves increase the thyroid function, increase metabolism and releases mucus in the colon allowing for the flushing of excess wastes.
Aloe vera - Aloe vera is a perennial succulent that grows in a wild and seems to do best in tropical and sub-tropical areas. It has been deemed a superfood after research studies identifying its seventy-five healing compounds including natural steroids, antibiotic agents, amino acids, minerals and enzymes. Aloe vera has been used since Egyptian times as a skin moisturizer, and healer for burns, cuts, bruises, acne and eczema. This is mostly due to the high concentration of natural sulphur (MSM) that it contains. Aloe juices alkalizes the digestive tract preventing over-acidity, a common cause of indigestion, acid reflux, heartburn and ulcers.
Echinacea - Echinacea is a household name when it comes to warding off colds and flu. This herb is used as a natural antibiotic and immune system stimulator, helping to build up resistance. The reason for its effectiveness is because of its ability to stimulate the lymph flow in the body. Lymph runs parallel with our bloodstream and carries toxins out of the body. The herb can be taken in liquid or capsule form for 2-3 week periods during "high risk" flu seasons. The tea from this herb has also grown in popularity for treating infections and cancers including skin cancer.
Ginseng- Ginseng is the quintessential herb for handling stress. This ancient healing herb has been used widely throughout Asia as an energizer tonic. This special herb is particularly beneficial when recovering from illness or surgery for its restorative and anti-infection properties. It promotes regeneration from stress and fatigue.
FRUIT and NUT SUPERFOODSFree radicals may sound a little like an extremist terrorist sect evading capture and wreaking havoc across the globe and in fact within the context of your body this would be right. They are, in part, a natural occurrence through metabolism however extra and unnecessary free radical load can be put on our bodies by external factors including pollution, cigarette smoke, radiation, burnt foods, deep fried fats and cooked foods. When enough of these free radicals invade our immune system problems occurs. This is when you need antioxidants to build up the immune system and fight off the free radicals in the form of superfoods or supplements.
Goji Berries - Goji berries are grown on vines in the protected valleys of inner Mongolia and Tibet. These distinctively flavoured red berries are a very rich source of vitamin C, having 500 times more vitamin C per ounce than oranges and actually more than any other fruit. They are a superb source of vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids and 21 trace minerals. Most of all they are an excellent antioxidant making it an ideal natural whole food for reversing aging and protecting against disease.
Raw Cacao- For this nut we could easily dedicate a whole page, if not a book. A word of warning before we start however, most cocoa powder and commercial chocolate is processed via the "Dutch method" meaning it is subjected to scorching temperatures of up to 150°C with the additional aid of solvents, thus destroying most of the nutrients and antioxidants. Be sure to attain certified organic raw cacao in a powder, nib or whole bean form as the temperature will have never been allowed to exceed 40°C thus allowing all the heat-sensitive vitamins, minerals and antioxidants to remain intact. Raw cacao beans contain possibly the world's most concentrated source of antioxidants found in any food. They also extremely high in magnesium which has been found to be the most common deficient major mineral even following a balanced diet. For those concerned with not getting enough iron it should be pleasing to know that one small 28 gram serving of raw cacao beans gives 314% of the recommended daily allowance of iron. And if that is not enough raw cacao beans have an antioxidant (ORAC) score of 95,500. To put that into perspective, that is 14 times more flavonoids (antioxidants) than red wine and 21 times more than green tea.
Maca - Maca powder is from the Maca root, a flavorful ancient superfood from Peru. Maca has been cultivated for at least 2000 years and was consumed by Inca warriors to increase strength and endurance. It is a highly nutritious food that has been used traditionally to gain energy, promote sexual desire, support fertility and enhance immune system function. It continues today to be a significant staple food and medicinal plant for the Peruvian people and is now widely available around the world as a whole food supplement.
Acai - Acai berries have long been a part of the staple diet of the tribes in the Amazon. With the appearance of a purple grape and taste of a tropical berry it has been shown to have powerful antioxidant properties thanks to a high level of anthocyanins, pigments also found in red wine. The ORAC rating of acai is 1,027. Make sure to look for the freeze dried acai fruit in which the nutrients are kept intact or when buying the juice look for a brand that has not been pasteurized or heated in any way.
Coconuts - Young coconuts are one of the highest sources of electrolytes in nature. Electrolytes are ionized salts in our cells, that transport energy throughout the body. Coconut water is a much better alternative to commercial sports drinks laden with artificial sugars and colors. The molecular structure of coconut water is identical to human blood plasma, which means that it is immediately recognized by the body and put to good use. Drinking the juice from a young coconut is like giving your body an instant blood transfusion. In fact this was common practice during World War II in the Pacific, where both sides in the conflict regularly used coconut water, siphoned directly from the coconut, to give emergency transfusions to wounded soldiers.
Coconut oil- Coconut oil's saturated fat is of the medium-chain fatty acid variety, which are digested more easily and utilized differently by the body than other saturated fats (such as butter, meat and eggs). Whereas other saturated fats are stored in the body's cells, the medium chain fatty acids in coconut oil are sent directly to the liver where they are immediately converted into energy. Coconut oil will actually speed up metabolism so your body will burn more calories in a day which will contribute to weight loss. Coconut oil supports healthy metabolic function and is a revered anti-bacterial, anti-viral and anti-fungal agent. Pacific islanders deem coconut oil to be the cure-all gift from nature for all illness.
Noni - This fruit has been used by Polynesian islanders as a regenerative medicine for more than 1500 years. Research documents that the noni fruit has astounding anti-bacterial properties, even against E-coli. It has anti-tumor activity, anti-inflammatory properties, is effective as a pain reliever, generates cell repair and strengthens the immune system. Noni contains a multitude of vitamins, minerals, enzymes and phytonutrients. Many believe that the synergistic effect of the multi-spectrum nutrients is what gives it its potency. It has been proven beneficial for colds and flu's, digestive disorders, skin disorders, pain relief, headaches, infections and more. For best results look for a freeze-dried product that uses only the whole fruit or when buying the juice look for a brand that does not use pasteurizing.
Why Wholegrains ?
Why Wholegrains
Hailed as the "staff of life" for their historical importance to human survival, grains are an essential part of a healthy diet. Also called cereals, grains are the seeds of grasses, which are cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.
All types of grains are good sources of complex carbohydrates, various vitamins and minerals, and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.
Whole grains vs. refined grains
A slice of commercially prepared white bread has 66 calories, 1.9 grams protein and 0.6 grams fiber. A slice of whole-wheat bread has 69 calories and provides 3.6 grams protein and 1.9 grams fiber. It isn't hard to see which one is the better nutritional bet.
Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, high-fiber foods also tend to make you feel full longer.
Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber naturally.
Choosing whole grains
Eat whole-grain versions — rather than refined grains — as often as possible. Whole-grain versions of rice, bread, cereal, flour and pasta can be found at any grocery store. Many whole-grain foods come ready to eat. These include a variety of breads, pastas and ready-to-eat cereals.
Examples of whole grains include:
- Barley
- Brown rice
- Buckwheat
- Bulgur (cracked wheat)
- Millet
- Oatmeal
- Popcorn
- Whole-wheat bread, pasta or crackers
- Wild rice
When in doubt, check the label. Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list. Try to choose items with at least 3 grams of dietary fiber per serving.
Whole grains: Hearty options for a healthy diet
Can white bread really be whole wheat?
Yes. Although white whole-wheat bread looks and tastes like white bread, it has the same nutritional benefits as regular whole-wheat or whole-grain bread. White whole-wheat bread is made with an albino variety of wheat, which is lighter in color and has a sweeter, milder flavor. Regular whole-wheat bread is made with red wheat, which is dark in color and has a slightly bitter taste. White whole wheat also has a softer texture, because it goes through an extra processing step.
Ways to enjoy more whole grains
Try these tips for adding more whole grains to your meals and snacks:
- Enjoy breakfasts that include high-fiber cereals, such as bran flakes, shredded wheat or oatmeal.
- Substitute whole-wheat toast or whole-grain bagels for plain bagels. Substitute low-fat, bran muffins for pastries.
- Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.
- Replace white rice with kasha, brown rice, wild rice or bulgur.
- Feature wild rice or barley in soups, stews, casseroles and salads.
- Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
- Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.
As they've been for centuries, grains remain the staff of life forming the basis for many healthy meals and snacks. Eating a variety of whole grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting.
Barley. Barley, a type of whole grain, originated in Ethiopia and Southeast Asia, where it has been cultivated for more than 10,000 years. Barley was used by ancient civilizations as a food for humans and animals, as well as to make alcoholic beverages. In addition, barley water has been used for various medicinal purposes since ancient times.
Barley contains high levels of dietary fiber and selenium (a type of antioxidants). Recent studies showed that a diet high in beta-glucan from barley helps lower blood LDL cholesterol (the bad cholesterol). Barley may also help stabilize blood glucose levels, which may benefit people with diabetes. A study published in the American Journal of Clinical Nutrition in 2004 reported a 6 percent and 8 percent reduction in LDL cholesterol following consumption of diets containing barley with 3 grams and 6 grams of beta-glucan soluble fiber, respectively.
Brown Rice. Brown rice is simply white rice that has not had the brown-colored bran covering removed. So brown rice is considered a whole grain. Why remove the bran? Because most people prefer white rice since it is fluffier and cooks faster than brown.
Since brown rice still has the bran intact, it has more fiber than white rice. One cup of brown rice has 3 1/2 grams of fiber while the same amount of white rice has less than one gram of fiber. We all need from 25 to 38 grams of fiber in our diet every day.
Brown rice also contains nutrients like magnesium, manganese, and zinc. White rice has reduced levels of these nutrients, but is often fortified with iron, and some B vitamins.
Brown rice is the rice of choice. It still contains the nutrients that make it valuable as food. Once most of the several layers are removed from the grain of rice, the remaining product is white rice and is not much more than a bit of starch. The most nutritious layer, the one containing fats has been removed. This allows for the manufacturing process to put before the public rice with a long shelf life. Therefore, in the United States it is a law that white rice be "enriched with vitamins B1 and B2 and iron"
The nutrients in one cup of brown rice:
Vitamins: The essential vitamins, B1, or Thiamine, needed for growth and carbohydrate metabolism; B6, and Minerals: The trace mineral manganese, that helps maintain a healthy nervous system and is important in enzyme reactions, and is thought to be necessary for bone metabolism and needed for the body to produce cholesterol. Brown rice is also a good source of fiber and selenium. Fiber is necessary to keep the intestines in good working order. Selenium is thought to fight against colon cancer.
Percentage of daily requirements and other health benefits:
One cup of cooked brown rice supplies 14% for fiber; Selenium, 27.3%; manganese88.0%. Another health benefit is magnesium and brown rice is a good source is thought to be useful in preventing asthma attacks, keeping high blood pressure lowered and reducing the possibility of a heart attack and stroke and is not necessary for healthy bones.
Other reasons to eat brown rice:
If all of the above good things (compliments of the two web sites mentioned in sources) that can be gleaned from a cup of rice is not enough, how about these random thoughts. Rice is filling. A bowl of rice and two vegetables and a small piece of chicken, or some other meat source, will keep you hungry free for up to four hours. And, with or without the meat source, it won't break the bank. The best reason, by far, if you are one of the naturalists' that insist that good eating is superior to taking vitamin and mineral supplements, is simply that, you are getting a good supply of these.
Special requirements for brown rice:
Brown rice must be used when the package is open. The fatty oils still contained in the unpolished rice will begin to go bad' when exposed to oxygen. You cannot put it in a canister as you can polished rice and expect to keep it for several weeks. And expect to pay a little more and read carefully the cooking directions. There may be some time difference.
Buckwheat. A nutritional uniqueness of buckwheat is the quality of protein it contains. The proteins in buckwheat are the best known source of high biological value proteins in the plant kingdom. Buckwheat contains all essential amino acids (eight proteins that the body cannot manufacture) in good proportions, making it closer to being a "complete" protein than any other plant source, even soybeans. Buckwheat is composed of 75% "complex" carbohydrates. You've undoubtedly heard the recommendation that we should eat fewer "empty calorie" sugar carbohydrates and eat more "complex" starches. Recent dietary goals for the United States specifically call for increasing carbohydrate consumption to 55-60% of our total calorie intake. Only 8-9% of these carbohydrate calories should come from sugar or "simple" carbohydrates. That leaves considerable space for complex carbohydrates like buckwheat that satisfy our appetites and fuel our cells. For people who struggle with wheat allergies and gluten intolerance, buckwheat is ideal. It has plenty of protein and B vitamins and is rich in phosphorus, potassium, iron, and calcium.
Bulgar. Bulgur for human consumption is usually sold parboiled, dried and de-branned. Bulgur is sometimes confused with cracked wheat, which is crushed wheat grain that has not been parboiled. Although traditionally de-branned, whole-grain, high-fiber bulgur and cracked wheat can be found in natural food stores. Bulgur is a common ingredient in Turkish, Middle Eastern, Indian and Mediterranean dishes. It has a light, nutty flavor.
Bulgur can be used in pilafs, soups, bakery goods, or as stuffing. It is also a main ingredient in tabbouleh salad and kibbeh. Its high nutritional value makes it a good substitute for rice or couscous. In Indian cuisine, bulgur or daliya is also used as a cereal with milk and sugar.
In Turkey, it is prepared as pilaf in chicken stock, with or without sauteed noodles, or cooked with tomatoes, onions and red pepper. A variety of mezes and main dishes are also prepared with bulgur such as çiğ köfte, içli köfte, kısır and ezogelin soup. In Cyprus it is used to make koupes (also known as bulgur koftesi), a variety of kibbeh. It also forms the base of a soup, tarhana, which is made with yogurt to which hellim/halloumi has been added.
Nutrition facts
Bulgur is more nutritious than rice and couscous, because it contains more fiber, more vitamins and minerals, and has a better glycemic index than white rice or couscous. Bulgur has a glycemic index of 46.
Millet. The millets are a group of small-seeded species of cereal crops or grains, widely grown around the world for food and fodder. They do not form a taxonomic group, but rather a functional or agronomic one. Their essential similarities are that they are small-seeded grasses grown in difficult production environments such as those at risk of drought. They have been in cultivation in East Asia for the last 10,000 years
The protein content in millet is very close to that of wheat; both provide about 11% protein by weight.
Millets are rich in B vitamins, especially niacin, B6 and acid, calcium, iron, potassium, magnesium, and zinc. Millets contain no gluten, so they are not suitable for raised bread. When combined with wheat, (or xanthan gum for those who have coeliac disease), they can be used for raised bread. Alone, they are suited for flatbread.
As none of the millets are closely related to wheat, they are appropriate foods for those with coeliac disease or other forms of allergies/intolerance of wheat. However, millets are also a mild thyroid peroxidase inhibitor and probably should not be consumed in great quantities by those with thyroid disease
Oats. According to a definition in Samuel Johnson's 1755 Dictionary of the English Language, oats were "a grain which in England is generally given to horses, but which in Scotland supports the people." Since oats are by far the most nutritious of the cereal grasses, it would appear that the Scots were ahead of the rest of us. Today, whole oats are still used as animal fodder. Humans don't usually consume them until after the oats have been cleaned, toasted, hulled and cleaned again, after which time they become oat groats (which still contain most of the original nutrients). Oat groats can be cooked and served as cereal, or prepared in the same manner as rice and used as a side dish or in a dish such as a salad or stuffing. When steamed and flattened with huge rollers, oat groats become regular rolled oats (also called old-fashioned oats). They take about 15 minutes to cook. Quick-cooking rolled oats are groats that have been cut into several pieces before being steamed and rolled into thinner flakes. Though they cook in about 5 minutes, many think the flavor and texture are never quite as satisfying as with regular rolled oats. Old-fashioned oats and quick-cooking oats can usually be interchanged in recipes. Instant oats, however, are not interchangeable because they're made with cut groats that have been precooked and dried before being rolled. This precooking process so softens the oat pieces that, after being combined with a liquid, the mixture can turn baked goods such as muffins or cookies into gooey lumps. Most instant oatmeal is packaged with salt, sugar and other flavorings. Scotch oats or steel-cut oats or Irish oatmeal are all names for groats that have been cut into 2 to 3 pieces and not rolled. They take considerably longer to cook than rolled oats and have a decidedly chewy texture. Oat flour is made from groats that have been ground into powder. It contains no gluten, however, so-for baked goods that need to rise, like yeast breads-must be combined with a flour that does. Oat bran is the outer casing of the oat and is particularly high in soluble fiber, thought to be a leading contender in the fight against high cholesterol. Oat bran, groats, flour and Scotch oats are more likely to be found in natural food stores than supermarkets. Oats are high in vitamin B1 and contain a good amount of vitamins B2 and E.
Why Edible seeds ?
They can add texture, colour, and bursts of flavour to your dishes and beverages. In spite of their tiny size, they provide a wealth of concentrated essential elements that along with adding zest to your cuisine, yield an array of antiseptic and antibiotic substances.
Cleverly hidden from animal predators with casings of hard shells, husks, or sturdy pods, seeds have done a poor job of eluding cooks and doctors since the very beginning of time.
Over the centuries, mankind has devised methods of extracting the tiny pods for both their culinary and medicinal value. Most seeds can be roasted in a shallow tray in a medium oven or dry-roasted in a pan. Keep your eye on them as they burn easily. They should be ready in about 10 minutes (less for sesame seeds, longer for sunflower seeds).
Purchase seeds which are whole and fresh-smelling[they should smell sweetish, or pungent and nutty, and not the least bit bitter!].Avoid varieties which have been previously roasted and salted and have added hydrogenated oils. Store seeds in an airtight container in a cool place as they are liable to rancidity. Your refrigerator or even your freezer will do nicely.
Caraway seeds: One of the oldest spices known to man. They have traditionally been used in the manufacture of liqueurs, rye bread and cakes, as well as sauerkraut. The distinctively flavoured seeds are good for digestion and are reputed to prevent flatulence.
Cardamom seeds: The black aromatic seeds found in cardamom pods lend pungency to curries, pilafs, and desserts. Infused into warm drinks such as coffee (3-4 seeds per cup) and traditional Chai tea, cardamom aids digestion and freshens the breath when chewed.
Cumin seeds: These fragrant seeds are a favourite of Indian and Mexican cuisine where they are most often ground into a powder after dry-roasting. It is an essential ingredient in the traditional Indian spice mixture, Garam Masala and has in fact been grown in that country since ancient times. It was also grown in Egypt, Arabia, and the Mediterranean countries and was used in ancient Rome. Today, its distinctive, warm flavour is appreciated by chefs world-wide.
Fennel and Aniseed: Similar in their licorice-like flavour, both can be used to make refreshing digestive teas. Popular in Mexico and the entire Mediterranean; anise is used in Chinese & Indian cuisine to flavour meat dishes. Fennel is used in Italy to spice game and in France to flavour cheeses. They are both used in the manufacture of liqueurs.[Fennel seeds and teas are often used to control appetite and regulate blood sugar...Also, fennel and anise are great breath fresheners...check outYoga Witch at GreenSpell for more ideas and info!]
Flaxseed: Also called linseed, these nutritious and flavourful seeds are from one of the oldest plant to be cultivated by man. It was grown 4000 to 5000 years ago in Mesopotamia, Assyria, and Egypt where it was used for making linen cloth and for medicine. The Greeks and Romans enjoyed them as food. Prized for their high content of polyunsaturated fatty acids together & Vitamin E. Can be mixed into yogurt or breakfast cereals; added to bread recipes or simply to a glass of fresh juice or water. It is best to grind them in small batches for optimal utilization. Be sure to freeze or refrigerate seeds which have been ground. [In many baked recipes, you can substitute a flax "egg" in place of a regular egg, for a high fibre, vegan alternative. For 1 large "egg", use 1 Tbsp of ground flax seed + 3 Tbsp of water.]
Pine kernels: These seeds come from various pines, chiefly the stone pine of the Mediterranean. They are also known as pignolias or Indian nuts and are an essential ingredient to pesto & caponata.
Poppy seed: Spicy, sweetish blue poppy seeds are popular in breads, bagels, and pastries. The white variety is used in curries. The seeds have been popular with cooks for centuries for their unique flavour and high nutritive value.
Pumpkin seeds: The true giants of the vegetable kingdom, pumpkins are believed to have originated in south Asia. Popularized through pumpkin pie, it is the seeds that contain the true nutrition in the plant. Eaten raw or roasted, the nutty tasting seeds provide a good source of proteins, unsaturated fatty acids, vitamins and minerals. These little flat green seeds are extremely rich in zinc, containing as much as 40- 50 parts per million of this essential mineral. Men and teenage boys especially need zinc for its value against prostate inflammation and cancer. So get munching guys but bypass the salted, oily varieties.
Sesame seeds: Of ancient African or Hindu origin, sesame is now an important crop in the Middle & Far East as well Mexico. These seeds are an excellent source of oil yielding up to 90% polyunsaturated fatty acids as well as several vitamins, minerals and lecithin. The tiny oval seeds range in colour from white to black. They deliver excellent amounts of calcium as does Tahini, a sesame nut-butter. According to Hindu mythology, sesame is a symbol of immortality and the gods of the Assyrians are alleged to have drunk sesame wine to give them the strength to create the world! The sesame seed may be the true seed of creativity. It wont require much of the latter to think up ways of incorporating these crunchy little wonders into chicken, fish, vegetable or rice dishes.
Sunflower seeds: The Spanish conquistadors came to the New World in search of treasure but put little store in the small treasures they took back to Spain in 1504. This is how the little black seed from the golden sunflower made its way into Europe. The Peruvian Indians worshipped the sun and revered the flower because of its resemblance to their god. They are abundant in iron, copper, zinc, as well as many other minerals & contain up to 50% of mostly polyunsaturated oil. They are a rich source of the B-Vitamins as well as an assortment of nutrients nut usually found in the plant kingdom. Their pleasant taste and low caloric value make for excellent snacks, tasty pâtés and nutritious nut butters.
Why beans peas and lentils ?
We do not know the exact relationship between diet and disease however it has become accepted that healthy eating can improve our chances of preventing diseases such as heart disease, strokes and some forms of cancer. Substituting beans, peas and lentils for foods that are high in saturated fats and refined carbohydrates is likely to lower the risk of cardiovascular disease. Research is showing that plant protein helps protect the heart by lowering blood cholesterol levels in many people.
Beans are good for diabetics too because they contain complex carbohydrates and lots of fiber that helps keep blood sugar on an even keel. It is also a good way to add variety to gluten free diets.
New research suggests that muscle soreness after strenuous and prolonged exercise can be reduced by eating foods that contain antioxidants which includes fruit, vegetables and beans. Red kidney beans, pinto and black beans are included in the US Dept of Agriculture's list of the 20 best "muscle-saving" foods.
The beans which our mothers used to make the occasional casserole or soup are not the same as today's beans. The new strains of beans are being grown with thinner skins which shorten the cooking times. Dried beans do NOT have to be soaked overnight - you can use the quick soak method. With the explosion of interest in bean cookery, there is much more rapid turnover in supermarket and bulk food stores, hence beans are fresher and have faster cooking times. The cooking times suggested in many recipe books will produce "bean mush".
Canned beans make it easy for the busy cook to prepare a tasty meal quickly. (Just be sure to rinse them well before using).
There are now many delicious recipes for everything from appetizers, soups, salads, main and side dishes and none are hard on the pocket book.
Another great thing about beans is their flexibility - you don't have to follow a recipe slavishly but can use your available supplies and ingenuity. You can also use them as a meat extender in some of your favorite recipes.
As we continue to eat healthier by cutting fat and not flavor and by eating less meat, there is an increasing emphasis on legumes as an essential part of today's diet. Two recent food pyramids, The Asian an Mediterranean both support this trend by recommending a daily serving of beans, peas and lentils.
Let the bean bonanza begin!
