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

OATMEAL with Apple, Grated Carrot and Goji Berries

My two and a half year old is becoming more of a picky eater.  While I can still occasionally get him to gobble up a plate of broccoli, sometimes it is a real challenge to get him to move past the carbs and protein. I thought I was being pretty clever this morning by grating some carrot into his bowl of oatmeal.  First thing he said was carrot!  and then decided he didn't want oatmeal for breakfast.  I guess I'll have to be a little more devious next time.

OATMEAL with Apple, Grated Carrot and Goji Berries

1 cup organic quick oats

2 cups water

1 organic apple, peeled and sliced

1 small organic carrot, grated

1 Tbsp organic goji berries

dash of organic cinnamon

maple syrup or honey to taste

Method:  Bring pot of water to boil in a small saucepan.  While you wait, prepare the apple and carrot and stir them into the pot.  Add the cinnamon and goji berries.  When water is boiling, stir in the oats, reduce heat and let simmer until nice and thick.  Add more water if necessary.  Drizzle with maple syrup.

Pease Porridge HOT!

This morning was a porridge kind of morning.  

OATMEAL with Fresh Blueberries, Apple and Walnut

1 cup water

1/2 cup organic rolled oats

1 Tbsp local honey

organic blueberries

1 organic apple, peeled and grated

1/4 organic raw walnuts, slightly crushed

Method:  Boil water and stir in oats, reduce heat and cook until thick.  Add more water if necessary.  Drizzle each bowl with some honey, the berries, apple and walnuts.