Class Recap

Understanding Whole Grains

If I were stuck on a desert island and could only eat one thing for the rest of my life, I would be torn between pizza, pasta and bread….do croissants count as bread?

I love all things made from real wheat flour! Unfortunately, most flour we see on the grocery store shelf has been so processed that it barely resembles what our ancestors harvested or foraged for. Frankly we’ve manipulated it so much that flours of all kind are now getting a bad rap. The best flour is found from whole grains that are freshly harvested and freshly milled, once wholegrain flour is milled it should be kept cold because it still contains the nutrients, enzymes and fats from the bran and germ, they generally have a more robust, nutty flavor too.

I buy real flour from a couple of small millers that work with many types of organic grains, Community Grains in Ogden Utah and Anson Mills in South Carolina, but there are lots of others – just remember that not all flours are created equally.

Nutrition

Meagan Curell

Whole Grains

There are two types of grains – whole grains and refined grains. Whole grains are superior to refined grains because they are nutrient dense and provide many health benefits. Whole grains consist of:

  • Bran – contains phytonutrients, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, magnesium)
  • Germ – rich in B vitamins, vitamin E, trace minerals, antioxidants, healthy fats
  • Endosperm – contains carbohydrate, protein, and some B vitamins

Refined grains contain only the endosperm! This means that there is significant loss of vitamins, minerals, and antioxidants with refined grains. Optimize your intake of whole grains by choosing foods made with whole wheat flour as opposed to white flour.

Whole grains have been shown in clinical studies to reduce cholesterol and improve heart health. Additionally, whole grains have a lower glycemic index than refined grains, meaning they will be less likely to dramatically increase blood sugar.

Incorporate a variety of whole grain to enhance nutrient benefits, such as buckwheat, quinoa, and barley. To improve digestibility, try sprouting grains. Sprouting is a process that makes nutrients in grains more available to the human body.

Try switching out refined grains for whole grains for these added health benefits, and as always, it’s important to listen to your body, when it comes to the right grains for you.

Recipes

Cavatelli Pomodoro with Parmesan & Basil

Oven Roasted Whole Chicken

Cavatelli Pasta

Arugula & Pear Salad

Pan Roasted Asparagus with Onions & Lemon Zest

Sprouted Grain Salad with Chicories and Ricotta

Cavatelli Pomodoro with Parmesan & Basil

serves: 10

Oven Roasted Whole Chicken

serves: 10

Cavatelli Pasta

serves: 10

Pan Roasted Asparagus with Onions & Lemon Zest

serves: 10

Sprouted Grain Salad with Chicories and Ricotta

serves: 0