3 cups spelt flour
1 teaspoon cinnamon
1/2 teaspoon sea salt
1/2 cup canola oil or melted extra virgin coconut oil
1/2 cup molasses
1/4 cup honey
2 tablespoons grated fresh ginger
1. Preheat oven to 375°F. Lightly oil a cookie sheet and set aside.
2. Combine the flour, cinnamon, and salt in a large mixing bowl
and set aside.
3. Place the oil, molasses, honey, and ginger in a blender. (If the
ginger is too fibrous, gather it in your hands, squeeze the juice
into the blender, and then discard the grated fibers.) Add to the
flour mixture and stir to form a moist dough.
4. Knead the dough for a minute, then shape into walnut-sized
balls. Place on the cookie sheet about 3/4-inch apart. Flatten gently with a fork.
5. Bake 15 minutes, or until lightly browned. Remove from the oven, and cool at least
10 minutes before serving.
Lasagna with Chèvre, Arugula and Crimini Mushrooms
Lasagna is very versatile. In this version, chèvre stands in for the more commonly used ricotta cheese, and goat cheddar subs for mozzarella.
Other cheeses that melt well, such as goat Gouda, French petite Basque or Spanish Manchego, are good choices, too.
2.Spread 1/2cup of the tomato sauce in the bottom of an 8-inch square baking dish. (You can use one of the lasagna noodles to do
the spreading.) Lay 3 of the noodles over the sauce.
3.Spread the chèvre on top of the noodles, top with another 3 noodles, and cover with mushrooms and arugula.
4.Place the last 3 noodles over the mushrooms and arugula, and press gently. Top with the remaining sauce and grated cheese.
5.Cover with foil or a cookie sheet and bake for 45 minutes, or until the noodles are soft and the lasagna is hot and bubbly.
6.Remove from the oven and let sit about 10 minutes to set. Cut into squares and serve.
For a Change . . .
•Instead of crimini mushrooms and arugula, try a combination of marinated sun-dried tomatoes, fresh or roasted bell peppers, chopped radicchio, sautéed shiitake mush-
rooms, and kale.
•Replace the layer of vegetables with another layer of grated cheese.
•Vary the type of lasagna noodles; use rice, whole wheat, spelt, spinach, or artichoke soy. Even penne or macaroni pasta works well.
•For a Mexican-style version, use jalapeño jack soy cheese instead of chèvre, and salsa in place of tomato sauce.
Leslie Cerier’s cookbook, Gluten-Free Recipes for the Conscious Cook
is on the top 6 list with Michael Pollan’s and Marion Nestle’s…
“As a nutrition and health coach, Mary Porter is frequently asked about books on food and wellness. Here she shares some of her favorites. printed May 2, 2011 on http://forthunt.patch.com/articles/books-to-build-your-wellness-library
In the past few weeks I’ve participated in several wellness fairs which I find both enjoyable and fascinating. People are very curious about what they should be eating; they bring all manner of questions to my table, and some very constructive conversations ensue. One of the things that draws people to my exhibit in the first place are the books I display from my own lending library. That usually leads to a discussion of what other books I recommend reading, so I thought today I’d share some of my favorites with you.
Nestle is my #1 food hero. I love to see her quoted in the media (which she is often) because she is a voice of common sense and trust amid the madness that surrounds nutrition and health policy. What to Eat is something of a bible for people trying to pick through the rhetoric and figure out what they should be putting in their mouths. Nestle’s voice is engaging; her narrative addresses the questions we all have about eating well and offers guidance for each person to make the best and most informed decisions about their approach to food. If you really want to get down and dirty on what the government and food manufacturers are doing with our food supply, check out Nestle’s other book, Food Politics.
Although Pollan’s breakthrough Omnivore’s Dilemma is still a top choice for understanding how this country produces and markets food, I continue to be drawn to the simple message of In Defense of Food – “eat food, not too much, mostly plants.” Pollan uses a wide range of examples to show how we’ve become disconnected with real food and how we can work our way back to eating what our bodies are designed for. I absolutely love his description of imagining what your great-grandmother would think about Go-Gurt. The book is filled with wonderful humor about the ridiculous state of our food system.
Very few of us don’t have a sugar habit to some degree, but the majority of people don’t understand the effect of sugar on our bodies and our brains. Appleton and Jacobs very bluntly unpack the destructive impact our #1 national addiction is having on our health and offer practical steps for weaning yourself off the sweet stuff. For those who want to take their sugar rehab to the next level, The Sugar Addicts Total Recovery Program by Kathleen des Maisons is a top-notch guide. des Maisons is one of the pioneers in the field of sugar addiction treatment and her program is highly effective.
I couldn’t do a column about favorite books without a few cookbooks thrown in. I’m a foodie at heart and cookbooks feed my soul. With more light being shed on the benefits of a plant-based diet, this slim volume is a great primer for those interested in exploring vegan cooking that’s not intimidating. Raymond aims the book at college students who have limited income, resources, kitchen space and equipment, so you need nothing special here to take this journey. Most every ingredient can be found at your regular grocer and preparation is easy. For a compelling argument for going vegan, I suggest reading Skinny Bitch by Rory Freedman and Kim Barnouin. While I personally find the authors’ use of profanity to be gratuitous, I understand why they used their approach to bring attention to their message – which is strongly presented and backed up with good research.
Gluten intolerance and celiac disease are on the rise, but thankfully there are now many fantastic resources available for those who have to transition to this diet. Released last year, this lovely book offers a great section on understanding and cooking gluten-free grains plus a wide variety of mouth-watering recipes for all courses, including superb baked goods. The cookbook is vegetarian, but for those with gluten intolerance who are still eating meat it offers wonderful alternatives. Gluten-free bakers should check out Pascale Cymbele’s The Allergen-Free Baker’s Book which provides recipes free of gluten, soy, dairy and nuts that taste amazing. A recently made chocolate cake was to-die-for!
Anyone with young kids at home should have this book on their shelf. I recommend it often to parents who feel like they’re making three different meals every night and worry that their kids are only ever going to eat macaroni and cheese. Lair creates beautiful recipes for parents which are then deconstructed to make them palatable for younger family members. The beauty of following these guidelines is that they help you see ways in which other dishes you make can be similarly broken down. What I most appreciate about the book is the opportunity to help your child’s palate mature and become more diverse while mom and dad enjoy a fantastic meal.
Do you have a favorite book on nutrition and cooking? Please share!”
Mary Porter is a nutrition educator and counselor living in the Fort Hunt area. Her company, A Better Plate, works with individuals, corporations and groups teaching the art and practice of nourishment. You can email her at mary@betterplate.com
“Leslie Cerier, author and food industry consultant, also pointed out these ancient grains are also generally organic and GMO-free.”
Read all about ancient grains:
ANCIENT GRAINS
Full Circle
What’s old is new again as artisan bakers and consumers of gluten-free and wellness foods find modern uses for nutrient-packed ancient grains.
BY JENNIFER BARNETT FOX
As consumers grow more versed in the language of whole grains, ancient grains are shaping up as the newest grain frontier. Ancient grains are finding new roles among consumers looking to add variety to their whole-grain consumption or supplement nutrition in gluten-free foods.
But what’s an ancient grain? While no offi cial categorization exists, ancient grains generally include amaranth, teff, quinoa, millet, buckwheat, Kamut and sorghum — all part of the whole-grain family.
Cynthia Harriman of the Whole Grains Council (WGC) joked that ancient grains are, “all the grains that have been so unpopular that no one has bred any new versions over the eons.” In a more serious manner, Ms. Harriman, director of food and nutrition strategies for WGC said ancient grains could be defined as, “all grains that are so marginal they’re not included in the US Department of Agriculture consumption statistics, which would mean anything other than wheat, rye, corn, oats and barley.” WGC’s Web site highlights a new whole grain each month.
For the past two decades, celiac home bakers and gluten-free cookbook authors have used the glutenfree ancient grains to add nutrition and texture to their foods. More recently, restaurateurs and adventurous foodies have embraced ancient grains as replacements for traditional rice and pasta side dishes. But familiarity with the unique attributes of ancient grains has been tenuous and interest in the grains lukewarm. That humdrum opinion is waning with predictions that ancient grains could be the “next big thing.” FIT THE PROFILE. Whole grain, ethnically exotic and nutrient-rich, ancient grains hit all the current food trends, and mainstream consumers are taking notice. Ms. Harriman remarked that the fact consumers are asking for quinoa and other ancient grains by name shows they’re on the consumer radar.
WGC member ConAgra Mills is working to revitalize ancient grains for mainstream manufacturers and artisan consumers with its Ancient Grain flour blends. The company offers amaranth, millet, quinoa, sorghum and teff in gluten-free single-grain flours, standardized or customized multigrain blends or coarse grain and seed inclusions. The company also offers Eagle Mills gluten-free allpurpose multigrain flour.
“Ancient grains aren’t as well known as other whole grains, so many bakers don’t know how to use them. But the knowledge base surrounding these innovative grains is growing,” said Mike Veil, vice-president of marketing, ConAgra Mills, Omaha, NE. “We’re also working to change the perception of ancient grains so that they’re not simply viewed as grains, but flours and, furthermore, blends that can work in any operation or application, particularly mainstream applications.”
Yet the perception of whole grains still remains a challenge, especially among young consumers, according to Project Educate, Act, Thrive at the University of Minnesota, Minneapolis. The research group’s data found that palatability barriers continue to hold consumption of whole grains down, with children eating around 0.6 to 0.7 servings per day, much less than the recommended three servings.
ARTISAN ENHANCED. If bakers like Michel Suas have anything to say about the matter, ancient grains will have a much larger audience in the next evolution of artisan breads. Like many bakers, Mr. Suas, president and founder of San Francisco Baking Institute (SFBI), South San Francisco, CA, previously categorized ancient grains as bad tasting and difficult to work with. On second look, he discovered ancient grains can be used and enjoyed without limitation. “I think ancient grains are coming back to the marketplace because we have more knowledge about the grains,” Mr. Suas said. “Now we are able to produce more consistency, and bakers are seeing the value of the flavor and texture provided by ancient grains.”
This year, SBFI again offered classes on ancient grains for use in both artisan and gluten-free baking. Mr. Suas admitted most of SFBI students arrive with the assumption these grains will only produce bread lacking in flavor and texture. “Forget everything you’ve learned about ancient grains or anything you’ve tasted before,” he continued. “You’ve got to relearn what you know about these grains and reinvent yourself as a baker in order to produce new products.”
STORIED GRAINS. Manufacturers such as Bob’s Red Mill have built their success on a backbone of hearty, wholegrain organic products. The grain purveyor focuses on hard-core enthusiasts, providing grains in whole, flour or blended forms, as well as developing recipes that help consumers get the most from the whole grain’s flavor and nutrition. The company’s heirloom (ancient) grain offerings include quinoa, teff, Kamut grains and amaranth flour.
In addition to the heirloom grains’ hearty nutritional profiles, the company also promotes their storied history. “The culinary crowds are already savvy about grains, and they want new grains, textures and flavors,” said Matt Cox, marketing manager, Bob’s Red Mill. “The heirloom grains have a great narrative that can be traced back to a region, and I think consumers of these grains enjoy a more enlightened, meaningful eating experience because it contains a back-story and narrative.”
Mr. Cox recounted a story about how amaranth, a Mesoamerican grain used ritually by the Aztecs, was banned by the invading Spanish. Viewed as pauper’s food, consumption declined and many South Americans suffered nutritionally. As the US market for amaranth emerged, the stigma attached to the grain was shed and nutrition increased among South Americans who began to eat amaranth again.
NEEDED NUTRITION. Beyond a great story, ancient/heirloom grains have long provided a reliable nutrition option for celiacs and consumers of gluten-free foods. “The beauty of the ancient grains is that you receive all the benefits of whole grains — the germ, bran and endosperm,” said Carol Fenster, who develops gluten-free mixes for Bob’s Red Mill. “All the nutrients are still there, and they are going to digest more slowly as a complex carbohydrate.”
An Italian study in Minerva Med cited the palatability and health benefits from fermenting ancient grains into sourdough-like bread. Researchers found this processing method results in the creation of gamma-aminobutyric acid (GABA),•a substance that, according to the National Institutes of Health, can be important in brain health, especially in guarding against seizures. Leslie Cerier, author and food industry consultant, also pointed out these ancient grains are also generally organic and GMO-free.
Ms. Fenster, a life-long celiac, has relied on the use of sorghum as the main protein flour in recipes. The sorghum flour replaces white rice flour. Once grown primarily as animal feed, food-grade or sweet sorghum is now also bred for use as both a grain and flour. The white sorghum eliminates the bitter tannins of the animal-grade red sorghum. Because of the stronger flavors associated with ancient grains, Ms. Fenster recommended that these flours are always blended with starchier flours to provide lift, aeration and a more mild flavor.
Montina, created from a wild Native American rice grass, is another go-to flour for many gluten-free bakers. The high-protein, high-calcium flour is available flaked and gives foods the appearance of a product made with whole wheat. Mesquite flour is another ancient grain option, although its use is less prevalent. The mesquite pod has strong, cocoa-like properties that make it a good match for spiced products but not for bread.
According to Beth Hillson, president, American Celiac Disease Alliance, the nutritional qualities of ancient grains are especially important for gluten-free consumers who already may be nutrient deficient. “All of the ancient grains have a lot of protein and fiber and are nutritionally balanced,” said Ms. Hillson, editor of Living Without magazine. “Traditionally many flours such as the white rice flour used in the production of gluten-free products have only had carbohydrates. Because the gluten is missing, these ancient grains add back needed protein.” These nutritional qualities become all the more important with a growing prevalence of obesity among gluten-free consumers, according to Ms. Fenster.
This year, Kamut International, a producer of Khorasan wheat, a form of Triticum turanicum, will publish research reporting individuals with wheat-sensitivities can tolerate the Kamut brand of grain. The research funded by the Great Falls, MT, company outlines the differences between ancient and modern wheat at a biochemical and nutritional level. The company is also working with SFBI to develop a line of bread mixes made with the grain.
“We try to keep the old grains message new by reporting the results of research, making more people aware of it and by providing additional ways to use the products,” said Bob Quinn, founder, Kamut International.
INCREASING VISIBILITY. As with any unknown, it pays to do your research. Ancient grain applications will continue to grow, but education about the product, processing differences and their nutritional attributes remains an important consideration. “Take all your knowledge of processing, fermentation and technology and apply it to these ancient grains,” Mr. Suas said. “By understanding the grains and their characteristics, we can create something that’s a pleasure to eat.” •
I am so delighted with my interview; if you missed it, please listen:
Interview with Leslie Cerier, the Organic Gourmet discussing nutrition and ways of food preparation to maximize our health and well being… as we age. http://www.blogtalkradio.com/Feisty-Side-of-Fifty/2009/06/18/Feisty-Side-of-Fifty-Radio
