GOING AGAINST THE GRAIN?

     It seems I am long overdue on having the discussion.  No, I don't mean the birds and the bees, I mean lets talk about grains.  It seems like grains have moved right on up there with vaccinations, politics, and veganism on the controvery scale. 

     As it currently stands, I personally feel better when I avoid grains, but I do still serve baked goods, breads, and other grain based foods to my family.  My husband and kids love their bread, and to be totally honest, grains make the groceries stretch a lot further which is good news for my growing family (and I can do without struggles at meal times!)

     That being said, I make it a priority to only serve my family grains that have been fermented, soaked, or sprouted.  This is because grains, beans, nuts and seeds contain anti-nutrients called phytates that are extremely difficult to digest unless prepared in these ways.  Phytic acid binds important minerals which prevent your body from absorbing them.  Consumption of high levels of phytates contributes to poor bone health and tooth decay, lowered metabolism, and is a contributor to anemia.   Traditional cultures around the world knew the benefits of properly preparing grains, and it's time we start following in their wise footsteps.

Did you know?

Sourdough Bread:

- before the 1950's most bakeries ran two shifts of workers because the dough was fermented throughout the night with a long, slow natural fermentation process.  Corporate bakers today increase profits by producing fast loaves (3 hours from start to finish) using yeast

- now basic sourdough bread is only found in home kitchens and artisan bread bakeries

- poorly prepared and improperly digested wheat is the chief contributor to the current plague of "gluten-intolerance", obesity, diabetes, candida, and many allergenic conditions

- only when wheat gluten is fermented is it healthy for human consumption
- whole grain sourdough breads contain 18 amino acids, complex carbohydrates, B vitamins, iron, zinc, selenium, magnesium, and maltase

- fermentation breaks down the bran and releases nutrients and neutralizes physic acid by 90%

- sourdough bread rates 68 on the glycemic index as opposed to 100 by other breads

Sprouted Grains:

- sprouting results in increased digestibility because the starches are transformed into simple sugars 

- enzyme inhibitors are neutralized so your body more readily absorbs minerals like calcium, magnesium, iron, copper, and zinc

- anti-oxidants and vitamins are increased when grains are sprouted

Soaking Grains:

- soaking grains or flours in an acidic medium at room temperature also activates phytase with helps to release important vitamins, as well as making grains, seeds, and beans more digestible.  Phytic acid is reduced by soaking as well.

  Last night I put a bowl of rolled oats out to soak in some water with a splash of apple cider vinegar.  My son loves oatmeal, so every now and then I make it for him for breakfast.  When I do, I always make a bit extra so I can make these delicious Porridge Muffins.  My husband likes them too because they are a very transportable breakfast for early mornings before work.  Not only are they made with soaked oats, but I also use sprouted spelt flour.

TODAY'S TWEETABLE: "And I can do without hassles at mealtimes!" @KeepingItRealNL

PORRIDGE MUFFINS

2 cups leftover organic oatmeal porridge

2 organic eggs

2 Tbsp organic butter or coconut oil, melted

1 cup organic milk

10 Tbsp organic coconut sugar

4 Tbsp baking powder (GMO and aluminum free)

3 cups organic sprouted spelt flour

1 cup extras (blueberries, chocolate chips, nuts, cranberries)

pinch of sea salt

Method:  Preheat oven to 400*F.  Grease a muffin tin with coconut oil.  Combine the porridge, eggs, oil, sugar, and milk in a large bowl.  Stir until well combined.  Sift in the flour, salt,  and baking powder.  Fold in the extras.  Fill muffin tins to overflowing, then bake for 20 minutes.  Allow to rest in pan for 10 minutes before turning out.

PRINT RECIPE

How To Soak Whole Grain Flour

1.  If soaking flour for recipes like Pancakes, Muffins, or Quick Breads, add the liquids (water, oils, sweetener) and flour together in a bowl with 1 Tbsp of acidic medium (lemon juice, buttermilk, kefir, apple cider vinegar, lemon, whey) for every 1 cup of liquid used.

2.  Cover and allow to soak overnight.

3.  Proceed with the recipe in the morning by adding remaining ingredients (eggs, milk, etc) and cook as directed.

4.  If soaking flour for Yeasted Breads, add flour and water together while reserving 1/2 cup of the water for dissolving yeast, and add 1 Tbsp of vinegar or kefir for every 1 cup of water added, as well as any sweeteners and oils.  Cover and allow to soak for 8-12 hours.  After soaking add the reserved water to the yeast with a tsp of honey and proceed with recipe.

How to Soak Whole Grains

1. Place the grains into a glass bowl or measuring cup and cover completely with warm water.  For every 1 cup of liquid add 1 Tbsp of acidic medium (lemon juice, buttermilk, kefir, apple cider vinegar, lemon, whey).  All grains with the exception of brown rice, buckwheat, and millet need to be soaked for 12-24 hours.  Buckwheat, brown rice, and millet have low levels of physic acid and only need to be soaked for 7 hours.

2.  Place the bowl on the counter and allow to sit in a warm place for required time.

3.  Drain the grains and rinse - proceed with recipe.  Please note that many soaked grains will take less time to cook that un-soaked grains.

Soaking Legumes

1. Take 2 cups of beans and put them in large bowl and cover with water.  Stir in 2 Tbsp of apple cider vinegar, whey, or lemon juice and allow to sit on your counter for 12-24 hours.

2.  After soaking, drain and rinse the beans.  Fill a large pot with beans and water and bring to a boil, skimming away foam that forms.  

3.  Lower the heat and simmer and cook until beans are soft.

Soaking Nuts and Seeds

1.  Place 4 cups of nuts or seeds in a large bowl and cover with water.  Add 1 Tbsp of sea salt and stir.

2.  Place on a counter and allow to soak overnight or for 7hours.

3.  Deyhydrate for 12-24 hours until crispy.

Interested in sourdough?  Why not try making your own Sourdough Culture & Bread
or Bagels
or Pain au Levain

EARLY MORNING MUFFINS

Grains are getting a bad rap lately.  Gluten free diets are all the rage.  People are starting to eat like our paleolithic ancestors and either eliminating grains altogether, or reducing their consumption drastically.  Over here we tend to travel the middle path and practice conscious consumption of our most favorite of carbohydrates.  As I've mentioned in previous posts, this also means we tend to prepare our grains in ways that makes them healthier and easier for our bodies to digest.  One of my favorite ways to do this is with sourdough culture.  Every couple of weeks I make a batch of sourdough bread for sandwiches and toast, and I feel better knowing that I am transforming ordinary flour into a more nutritious food - lower glycemic index, less gluten, phytic acid free.  

     The amazing thing is, you can pretty much make everything with sourdough culture - pancakes, crepes, hot cross buns, pizza dough, biscuits, and today's favourite, MUFFINS!  We made a batch of these the other day with blueberries and bananas, so I figured we try it out with apples and cinnamon.  My new favourite muffin recipe.  Adapted from the Cultures for Health recipe.

SOURDOUGH APPLE AND CINNAMON MUFFINS

2 cups organic spelt flour (I used half whole grain, half light)

1/2 cup sourdough culture (can be inactive straight from the fridge)

1 cup organic whole milk, preferably unhomogenized or pasteurized

1/2 cup maple syrup or honey

3/4 tsp sea salt

2 organic eggs, beaten

1/4 cup melted organic coconut oil or butter

3/4 tsp baking soda

1 1/2 tsp baking powder, aluminum and GMO free

1 organic apple, peeled and diced

1 1/2 tsp organic ground cinnamon

1/2 cup organic walnuts, chopped

Method: The night before you want to bake the muffins, combine the flour, starter and milk until just combined.  Cover and leave on the kitchen counter to ferment for 7-12 hours.  The next morning preheat oven to 425*.  Combine the maple syrup, salt, and eggs in a bowl.  Beat until combined.  Sprinkle cinnamon, baking soda and powder evenly over fermented dough.  Pour in the liquid mixture, apples, and oil and mix well to combine.  The dough may be a bit stretchier than you are used to.  

Once all the ingredients are mixed in well, divide into 12 muffin cups and bake for 20 minutes or until golden brown.

These muffins store really well and even taste good the next day, unlike some of the muffins I've made.  

MORNING GLORY MUFFINS

My husband and I are sharing a New Year's Resolution that involves making sure he eats out less when he's in town working.  So, for the past week he has been munching his way through a batch of my oatmeal scones for breakfast.  To keep things from going stale, I made him some morning glory muffins today for his morning snacks that are always in his truck on the way into town.  I like this recipe because it sneaks  carrots, apples, nuts and dried fruits into us, and our taste buds are happy about it.  If I know him, he will probably drench these little babies in molasses just like he does the scones........

MORNING GLORY MUFFINS

(makes about 8 jumbo muffins or 16 small muffins)

3 cups organic whole wheat flour

2 tsp GMO and aluminum free baking powder

1 tsp baking soda

2 tsp organic cinnamon, ground

1/2 tsp sea salt

2 organic eggs

3/4 cup local honey

2/3 cup organic whole milk yogurt

1/2 cup organic vegetable oil

2 cups organic carrots (or zucchini or both), shredded

1 cup organic apples, peeled and grated

1/2 cup organic raisins, cranberries, goji berries, or dried cherries

1/2 cup organic nuts or seeds

1/2 cup organic unsweetened shredded coconut 

Method:  Grease or line muffin cups with paper.  Preheat oven to 350*.  In a large bowl, sift together the flour, baking powder, baking soda, and sea salt.  In another bowl, whisk together the eggs, honey, yogurt and oil.  Add wet ingredients to dry ingredients.  Stir in the carrot, apple, dried fruit, coconut and nuts.  Mix until a thick batter forms.  Spoon into prepared muffins cups and bake about 20-25 minutes.

PUMPKIN MUFFINS for Wee Little Pumpkins

Today my son and I attended a Pumpkin Fun Playgroup with a group of moms and wee ones who gather together every week as part of a Waldorf Initiative.  Everyone brought along pumpkins to carve and I thought it would be very tasty to bake some Pumpkin Muffins.  I try to avoid feeding my family refined sugar, and so chose to make a batch of not too sweet muffins using brown rice syrup.  Simple, delicious, vegan, and the best part is there is a load of pumpkin puree in each one!

PUMPKIN MUFFINS

(from "Cooking the Whole Foods Way" by C. Pirello)

1 cup organic pumpkin or squash puree (simply roast a pumpkin, cut in half in the oven for abou 20 minutes until soft, scoop out flesh and puree)

2 cups organic whole wheat pastry flour

2 tsp baking powder

1/4 tsp sea salt

1/2 tsp organic ground ginger

1/4 tsp ground organic cloves

1/4 tsp ground organic cinnamon

1/3 cup soy, rice or whole organic milk

1/4 cup organic vegetable oil

1/2 cup organic brown rice syrup

1/2 cup coarsely chopped organic walnuts (we omitted because of nut allergies in the group)

Method:  Preheat oven to 350*.  Lightly oil one muffin tray.  Sift together the flour, baking powder, salt and spices into a bowl.  Combine cooked pumpkin with milk, oil and rice syrup.  Stir pumpkin mixture into dry ingredients, mixing just until well blended to make a thick, spoonable batter.  Spoon into prepared muffin holes.

     Bake about 20 minutes or until the muffins start to brown slightly and they spring back to the touch.  Cool and serve!