Healthy Mama Magazine Issue 1 - July 2014 | Page 47

friend or foe?
T

here are a few things you need to consider before choosing to eat grains.

The modern, crossbred wheat grain that has been introduced into today’s diet shows little resemblance to the wild einkorn
variety that our Neolithic ancestors consumed (albeit rarely). If you do choose to include grains in your meals, be sure to
enjoy them in moderation. Think of the grain as a side dish rathern than the main event. This becomes second nature when
you begin to incorporate foods that are nutrient rich and higher in fat and protein. These foods help to keep you fuller for
longer, meaning you are more likely to lose and maintain weight, have more energy and feel better overall.

Read the: ‘Step-by-step process
on how to prepare grains’

Choosing your grains wisely
BREAD
Choose a sourdough or sprouted bread made with
ancient grains such as spelt, kamut or amaranth.
Remember to avoid modern wheat, so anything
that is white bread, or even most “brown” breads
are only going to fill you, not fuel you.

FOR BAKING
Sprouted flour is your best choice. Sprouted flour
has been made from seeds (wheat, kamut, spelt
etc.) that have been germinated, or sprouted. Going
through this process destroys the phytic acid in the
seed, which allows it to provide nutrients rather
than inhibiting them. Additionally, there are many
grain free options when it comes to choosing baked
goods. Both coconut and blanched almond flour
can replace wheat flours, these can be used for
both bread and cakes.

GRAINS LOW IN NUTRITION
Any refined grains such as white flour, rice,
bread, flour tortillas, noodles, pasta, ready to
eat breakfast cereals, couscous, crackers.

From the G-team...x
SPAGHETTI SQUASH - This is a hit with our kids.
The long stringy zucchini or squash strands look
just like pasta and can be used in a similar way.
Just use a grater and the long side of the zucchini
to create long strands of pasta.
CHICKPEAS - You can use them whole, serve them
warm in stews or cold in salads (after soaking and
cooking) and you can mill them (uncooked) and
use the flour to make everything from pancakes to
pakoras.
CHIA SEEDS - Packing a nutritional punch these
little seeds are best soaked before adding to anything from smoothies, sauces and juices.

Choosing delicious
NUTRITIOUS alternatives

Any grain, seed, nut or legume needs to go through a simple
preparation process to neutralise the phytic acid so that the nutrients
can be absorbed by the body. Check out the ‘Step by step process on
how to prepare grains’. Here are some scrumptious alternatives to
add to your repertoire.
BROWN RICE has a sweet, nutty flavor making it perfect for both sweet and
savoury dishes.
BUCKWHEAT often mistaken for a grain is actually a part of
the rhubarb family. Its flour can be used to make pancakes,
muffins, cakes and bread. Its groats are great for porridge or
to use when making homemade muesli.

I just love
this name!

FREEKEH is a grain which can be prepared much like
rice and has four times as much protein and brown rice.

KAMUT is quite versatile and has a delicious buttery, sweet flavor. You can
find it cracked, rolled, flaked, and ground as a flour.
MILLET is a gluten free seed that has a mild taste making it
versatile to cook with. It can be toasted then cooked much like
rice for a fluffy, nutritious side dish or prepared as a creamy
porridge perfect for breakfast.
OAT is a gluten free grain, although, people with gluten intolerances need to be sure that they choose a brand that has not
been handled around gluten containing grains. Oats are great in
baked good and of course as a wintery warm porridge.
QUINOA is gluten free, high in protein and considered by some
as a superfood. Great for salads, cook together with brown rice but
also great in sweeter dishes such as porridge served with fruit. You
can even use it either cooked or as a flour in cakes and muffins. The
year 2013 just passed, was the official year of quinoa - hear more
about this superfood here.
SPELT is an ancient form of wheat so it still contains some gluten but some
people with wheat intolerances are still able to enjoy it. Can be used as a
flour or substituted for wheat flour in recipes and gives a wonderful rustic
flavor to dough, cakes and pies.
SORGHUM is a very versatile gluten free grain. It can be used as a
flour in baked goods, cooked into a porridge or popped as popcorn.
There are thirty different variants of sorghum, one of which is used
to make molasses.

yum!

MAG
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