Cholesterol lowering benefits of Oats,Quinoa, Kamut, Millett

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Cholesterol-lowering benefits of Oats,Quinoa,Kamut,Millett

JoAnn Guest

Sep 20, 2006 09:58 PDT

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Kamut

(Triticum polonicum)

 

Kamut is a large golden durum wheat relative with a rich delicious

flavor. Due to several curious twists of fate, this ancient wheat

was saved while thousands of irreplaceable wheat varieties were lost

in the 1940s.

 

Six thousand years ago kamut was an important grain in the Nile

region. For three millennia it thrived until the conquering Greeks

displaced it with their favorite wheat, a red durum. However in some

isolated fields, generations of farmers so valued kamut's unique

flavor that they continued to grow it.

 

Thirty six kernels of this giant wheat were given to a Montana

airman stationed in Portugal in 1949. He was told they had been " ...

gathered from a stone box in an excavated tomb near Dahshur, Egypt. "

The airman mailed the seed to his wheat farming father, who grew

them out and showed them off at the county fair as `King Tut's

wheat'. The story of these grains being preserved since the time of

the pyramids makes a good story, but story it is. All seeds have a

limited life span due to their fragile fatty acids.

 

The grain was not as high a producer as modern hybrid wheat and so

soon it went to cattle feed and was forgotten until 1977 when

organic farmer Bob Quinn remembered seeing King Tut's wheat at the

fair in his youth. Mr. Quinn ferreted out a single pint of the giant

wheat, named the grain

kamut, which means wheat in Egyptian, and it is available today as a

whole grain flour and in products such as EDEN Pasta.

 

Not known or grown in Egypt today, this priceless artifact survives

in Montana fields unscathed by contemporary " breeding techniques " .

 

Kamut is delicious cooked whole. When ground it makes rich flavored

bread, pasta, and baked goods. Of the varieties of whole grain

wheat, kamut is unique in that it is less chewy so it may be

substituted for softer grains like brown rice in salads, pilafs and

stuffing. Kamut is richer tasting than most grain.

 

Because it is an " heirloom food " , many people with wheat allergies

can enjoy it in good health.

 

Basic Kamut

Makes about 3 cups

 

1 cup kamut

1 3/4 cups water or unsalted stock

 

Wash kamut and drain well. Heat a thin saucepan or wok over high

heat.

Add the kamut and after the first grain pops, stir constantly for 3

minutes or until it turns a darker shade. Set aside. Place water or

stock in a medium saucepan over high heat. Bring to a boil. When

boiling, add kamut. If the kamut is still hot, add slowly to prevent

sputtering. Return to the boil. Cover and reduce heat to a simmer.

Simmer for 50 to 60 minutes or until the liquid is absorbed and the

grains are tender but still a bit chewy. Remove from heat and allow

to steam, covered, for 10 minutes. Serve hot as a cereal or side

dish or use in soup, stew, pilaf or salad.

 

 

 

Millet

(Paniccum miliaceum)

 

Millet is the round yellow tan seed that's a little smaller than a

peppercorn. Removing millet's outer hull reveals a golden nubbin of

grain that can enhance any meal with its mildly sweet flavor

reminiscent of corn and almonds.

 

Millet may be soft like a polenta or light like a pilaf.

 

It is a most adaptable cereal grain and one that's especially valued

by people who are allergic to common grains.

 

Our table millet refers to a variety named proso that originated in

northern China over 5000 years ago. Elsewhere millet is a generic

term for at least five different small and unrelated cereal grains.

 

Millet was introduced by the Mongols into the Mediterranean and is

frequently referred to in the New Testament. Into the Middle Ages

millet was a dominant crop because it was easier to grow than wheat.

Reliance upon millet lessened as higher volume wheat varieties

appeared in the west and as higher volume rice varieties appeared in

Asia. In impoverished areas of Africa, Asia, and India millet is

still relied upon.

 

In traditional medicine millet is strengthening for the kidneys and

good for those with digestive irregularities except in the cases of

extreme diarrhea.

 

It is believed to be good for blood sugar imbalances including

diabetes and yeast type infections.

 

Due to its alkaline nature, millet may help balance overacid

conditions. It is also believed to help prevent miscarriage.

 

A European remedy for giving relief from rheumatic

and some arthritic pains is to apply a poultice of hot millet

porridge to the affected area.

 

In Ayurvedic medicine millet reduces kapha.

 

Millet is high in protein and has significantly more iron and

silicon than other cereal grains. It is gluten free and very rich in

amino acids, phosphorous and B vitamins.

 

Due to its high alkaline ash content, millet is the easiest grain

to digest. This unusual makeup allows millet to be cooked without

salt and yet be alkaline rather than acidic.

 

Millet flour is a starchy flour that is similar in texture to rice

flour. It yields a dry, delicate crumb with a pale yellow color.

Fresh millet flour has a distinctive sweet flavor. When old it is

bitter and should be discarded.

Millet flour is sold in health food stores, but since it turns

rancid and bitter quite rapidly it is best to grind it as

needed in a spice grinder or grain mill.

 

Because millet has no gluten,

its flour is best used in small amounts with wheat or barley flour

for cookies and cakes. For sauces and some cookies and flat breads,

it may be used alone.

 

Whole cooked millet is a light fluffy pilaf with a mild nutty

flavor. Increase the liquid to 3 cups for a smooth, mashed potato

like texture. Millet can be eaten alone as a cereal or side dish or

cooked in combination with other grains in bread, soup, and even in

desserts.

 

It is a superior grain for stuffing vegetables or poultry. Whole

soaked millet adds delicious crunch when added to wheat bread.

 

As millet has a more fragile shelf life than the other grains,

purchase it in small quantities preferably from a natural food

store. Store millet in a cool pantry if you live in a dry cool

climate or refrigerate if you live in a warm damp environment.

Millet with an acrid harsh aftertaste is rancid and should be

discarded.

 

(Moderators' Note: Millet has the exact same healthy componenets

that give " apricot pits " (laetrile)it's healthy benefits.)

 

 

Basic Millet

Makes about 4 cups

 

1 cup millet

2 1/4 cups boiling water or stock

1/4 teaspoon EDEN Sea Salt

 

Place millet in a heavy saucepan over medium heat. Toast, stirring

constantly, for about 5 minutes or until millet it is lightly

aromatic and begins to pop.

 

Reduce heat if necessary to prevent scorching. When

millet is toasted remove from heat. Pour into a strainer and rinse

under running water for 15 seconds or until the water runs clear.

Shake out excess water and add millet to boiling, seasoned water.

 

Return to the boil, cover, and simmer for about 20 minutes or until

all water is absorbed. Turn off heat and let stand covered for 5

minutes. Fluff millet with a fork and serve immediately with any

gravy, sauce, topping, or condiment. With moistened hands, form

leftover millet into small cakes, season and pan fry.

 

 

 

Oats

(Avena sativa)

 

How your oats turn out depends upon what kind you use and how you

prepare them. The important thing is to start with quality oats,

cook them to your taste, and then enjoy frequently. Fresh oats have

a sweet pecan like flavor and are deeply nourishing.

 

Cultivated oats are native to northern central Asia but found a

permanent home in the British Isles and other cold damp climates.

That oats were the Celt's staple grain is reflected by the number of

their oat dishes including aran isenach, bannock, broonie, atholl

brose, farl, skirilie, sowans, haver, struan micheil, hodgils and

kaaka. In the U.S. oats are grown primarily in the Midwest.

 

Oats were the first food permitted by the U.S. Food and Drug

Administration to be labeled as a benefit in helping to prevent

heart disease by reducing cholesterol.

 

In traditional medicine oats support the entire system to move from

imbalance to a state of healthy balance.

 

Oats are believed to restore the nervous and reproductive system,

help stabilize blood sugar, regulate the thyroid and digestive

systems, and reduce the craving for cigarettes. Because of their

relatively high fat content oats can impart stamina and warmth,

making them excellent cold weather fare.

 

In Ayurvedic medicine cooked oats reduce kapha and pitta,

and dry oats aggravate vatta.

 

Oats contain the highest percentage of sodium and fat (unsaturated)

of any grain, and also an antioxidant which delays rancidity. They

are high in protein with an amino acid content similar to wheat.

 

They also contain B vitamins, calcium and fiber.

 

Only the outer husk is removed

during milling, so oat products retain more of their original

nutrients than do refined wheat products.

 

Because of their antioxidant properties, oats have long been used to

extend the shelf life of baked goods and to provide a delicate sweet

flavor. Whole or steel cut oats are tasty in pilafs, stuffing,

casseroles, and porridge.

 

Steel cut oats are a flavorful substitute for bulgur, rice, couscous

or pasta in a grain salad.

 

Besides the obvious hot cereal dish, rolled oats thicken soups and

add excellent texture to breads, cookies, muffins, pancakes and

waffles. They are also the primary ingredient in muesli and granola.

 

Unlike other grains, oats must be steamed before their two inedible

outer hulls can be removed. As with other grains the more processed

an oat is, the more its flavor and

nutrients are compromised.

 

Choosing Oats

 

WHOLE OATS are similar to long-grain brown rice in color and shape;

and

they take as long to cook as does brown rice. Oat groats are rarely

cooked whole.

 

STEEL CUT OATS are oat groats cut into two or three pieces. Steel

cut

oats cook in less time than whole oats, and have a more pleasing

texture. Also called Scottish or Irish oats.

 

ROLLED OATS are made by flattening whole oats between two rollers.

Less

pressure is used for thick (old fashioned) flakes than quick cooking

rolled oats and because less surface is exposed to air, the thicker

oats

retain more flavor and freshness.

 

INSTANT OATS are best left on the shelf. They are processed into

tiny

particles and have added sugar, salt and flavorings.

 

OAT BRAN is composed of the fibrous outer layers of whole oats. It

is

buff colored and a rich source of water soluble fiber. In the 1980s

two

reputable university studies showed the efficacy of oat bran to

reduce

serum cholesterol levels and reduce the risk of heart disease in

humans.

 

OAT FLOUR is buff colored with a light fine texture and is good to

combine with other flours like wheat, barley, millet or rice. Oats

have

a natural antioxidant that helps keep baked food fresh. To make your

own

oat flour, whir rolled oats in a blender until they are pulverized

to

the desired consistency. For fresher flour grind whole oat groats

using

a flour mill, coffee grinder or spice mill. For 1 cup oat flour use

2/3

cup oat groats or 1 1/2 cups oatmeal. Oats contain very little

gluten,

thus oat flour when not combined with wheat is best in unleavened

flat

breads or waffles.

 

Basic Oatmeal

Makes about 4 cups

 

1 cup rolled oats

2 cups water

Pinch of salt

 

Place oats in a saucepan and dry roast over low heat, stirring

slowly,

until they release a nutty aroma, about 5 minutes. Add water and

salt,

stir and bring to boil, reduce heat to lowest setting and cover.

Cook

for 30 minutes, stir and serve.

 

 

 

Quinoa

(Chenopodium quinoa Willd.)

 

Native to the high altitude valleys of the Andes is the tasty and

versatile grain quinoa (keen' wa). Quinoa was so revered by the

Incas as

their mother grain that the conquering Spanish denigrated it and

forced

the people to grow barley for Spanish style beer. In time quinoa

became

associated with impoverishment.

 

As these indigenous peoples could afford it, they favored the upper

and

middle class foods, pasta and white bread, over what they once

esteemed

as their sacred grain.

 

Fortunately North American interest in quinoa is helping reinstate

the

status of the mother grain in its homeland. Imported quinoa was

first

marketed in the United States in 1984. Today quinoa is available in

restaurants and stores throughout the Americas.

 

A member of the goosefoot family and relative of spinach, quinoa is

a

stately and colorful plant. The plant flourishes under extreme

ecological conditions including high altitude, thin cold air, hot

sun,

radiation, drought, frost and poor soil. Although most quinoa

varieties

grow best at 10,000 feet and above, some varieties grow as low as

sea

level.

 

Quinoa is not a true cereal grain but is used as one. About the size

of

millet, the periphery of each disk shaped grain is bound with a

narrow

germ or embryo. When cooked, the wispy germ separates from the seed

and

its delicate, almost crunchy curlicue makes a great contrast to the

soft

grain.

 

Quinoa is a high energy grain and is easy to digest, making it an

ideal

endurance and fitness food. In traditional medicine quinoa

strengthens

the kidneys and heart, as well as the whole body. Quinoa is thought

to

be drying and therefore good for people with candida type yeast

infections, edema, and overweight conditions. Quinoa is also a

warming

grain, good in cold weather and believed to be good for people who

tend

to be cold. In Ayurvedic medicine quinoa decreases kapha; vatta and

pitta type people may use it in moderation. Because quinoa is a non

cereal grain, it is favored by people with food sensitivities and

allergies to the common grains.

 

The United Nations World Health Organization observes that quinoa is

at

least equal to milk in protein quality. Quinoa has the highest

protein

of any grain (around 16 percent) and unlike other grains, is a

complete

protein with an essential amino acid profile similar to milk. Quinoa

contains more calcium than milk and is high in lysine, an amino acid

that is scarce in the vegetable kingdom. It is also high in

methionine

and cystine, making it complementary to beans which lack in these

amino

acids. Quinoa is a rich and balanced source of many other vital

nutrients, including iron, phosphorous, B vitamins, and vitamin E.

 

Quinoa flour is an excellent gluten free wheat flour alternative. It

has

a rather strong flavor and so is best used in combination with other

flours or in strongly flavored baked goods or quick breads. Whole

quinoa

is so easy and quick to cook that it becomes a favorite staple of

everyone once tried. Substitute quinoa freely for rice, millet or

couscous in any recipe. It is delicious alone or as an ingredient in

soup, pilafs and casseroles. For an upscale `rice' pudding

substitute

quinoa for the rice.

 

Basic Quinoa

Makes about 4 cups

 

1 cup quinoa

2 cups water (plus more to wash)

 

Wash quinoa well before cooking to remove the bitter saponin that

coats

it. Place 1 cup of quinoa in a bowl, add water to cover and using

the

palms of your hands, lightly scrub for about 10 seconds. Strain out

the

washing water and repeat this process. Pour all of the quinoa into

the

strainer and run fresh water over for 5 to 10 seconds, or until the

water runs clear. Place washed quinoa in 2 cups of boiling water,

cover,

reduce heat, and simmer for about 12 minutes or until the liquid is

absorbed. Allow to steam, covered, for 5 to 10 minutes. Fluff with a

fork and serve.

 

 

 

Rice

(Oryza sativa)

 

Rice is the staple for six out of every ten people in the world.

Although wheat is a close second, rice has an advantage for third

world

peoples. It can go straight from the field into the pot and is

primarily

eaten intact while wheat is first ground in tiny particles.

 

Macrobiotic teacher Michio Kushi observes that eating a whole rather

than fragmented grain supports a holistic life view. In the west our

staple, wheat, is usually fragmented and similarly our philosophical

and

scientific outlook is also usually specialized rather than holistic,

tending to dissect rather than observe. Along these lines, it is

notable

that in the U.S. the alternative medicine movement sprang from the

natural foods movement, which celebrates brown rice as an important

staple.

 

Rice has been cultivated in Asia since 7500 BC. There are countless

rice

varieties. Most are buff colored when whole and unrefined, and some

are

red, brown, amber or black. When the colored and tough bran layer is

removed, the result is white rice which requires less cooking time.

Some

of the darker colored specialty rice varieties are partially refined

(scarified) which leaves some of their bright color and reduces

cooking

time.

 

The four main rice varieties, which may be any color, are determined

by

the proportion of their starches amylase and amylopectin. Long grain

rice has kernels that are up to five times longer than they are

wide. It

cooks up dry and fluffy because it contains the least amylopectin.

Medium grain is up to three times longer than it is wide, and is a

bit

stickier than long grain. Short grain is fat, almost round, and more

sticky. But the stickiest, and the one with the most amylopectin, is

the

opaque glutinous or sweet rice that cooks into a dense sticky mass.

 

Rice may be precooked and sold as parboiled (converted) or instant

rice

as a convenience food. Each is nutritionally inferior to cooking it

yourself from the whole grain.

 

In traditional medicine rice builds energy (ki), nourishes the

blood,

promotes good digestion, quenches thirst, relieves mental

depression,

and alleviates diarrhea caused by spleen deficiency. Brown rice is

superior to refined rice because it is higher in nutrients and

overall

far more nourishing. However, people with a challenged digestive

system

or a fiery temperament (pitta in Ayurvedic medicine) may find white

rice

easier to digest than brown rice. White rice is more cooling and is

believed to help rid the body of heat. Sweet or glutinous rice is

more

warming than regular rice and is believed to strengthen the kidneys,

spleen, and stomach. Though it is called glutinous rice, people with

gluten sensitivities can enjoy sweet rice. Glutinous rice does not

contain the peptide gluten found in wheat and some other grains.

 

Rice is high in carbohydrates, low in fat, and low in sodium. Brown

rice

is highest of all grains in B vitamins. It contains iron, vitamin E,

amino acids, fiber, and linoleic acid. Short grain brown rice

contains

less protein but more minerals, and is heartier and more

strengthening

than long grain. By law white rice is artificially enriched with

iron,

thiamin and niacin.

 

You can enjoy rice every day and never get bored. The more it's

chewed,

the more delicious it becomes. Most other grains are processed into

less

energizing flours or flakes. Rice goes with any meal or dish, from

soup

to comforting desserts like rice pudding. Worldwide, rice is

featured

with beans for satisfying and wholesome protein rich meals.

 

Short grain rice holds moisture better than does long grain and so

yields a stickier, more substantial dish that historically is

preferred

in colder regions. Light and fluffy long grain is preferred in

warmer

climates. Brown rice requires longer cooking, more chewing, and

yields a

more filling dish than does white rice. Sweet rice is used to make

the

traditional Japanese dishes amasake and mochi. In Thailand and some

regions of China, a black variety of sticky rice is popular.

 

In arid and temperate regions whole grain brown rice stores for a

year

or more in a cool dark place. Store it in a covered container or

tightly

wrapped. If you live in a hot and humid climate you may prefer to

store

rice in the refrigerator or freezer to prevent infestation. Because

the

germ of white rice is removed it may be stored indefinitely. Cover

tightly and store in a cool dark place.

 

Rice flour has a light nutty flavor and adds crispness to breading,

coatings, cookies and crackers. Brown rice flour delivers whole

grain

flavor and nutrition but with a light color. Rice flour is gluten

free

and so is a popular alternative for people who have gluten

sensitivities. Due to its gluten free property however, rice flour

cannot be used alone for bread or leavened products.

 

Basic Brown Rice

Makes about 4 cups

 

1 cup brown rice

2 cups water (plus more for rinsing)

1 teaspoon Eden Sea Salt (optional)

 

Rinse rice well and place in a saucepan with water, salt, and oil

(optional). Cover, bring to a boil, then simmer on low heat until

the

rice is tender, about 1 hour. While some recommend a shorter cooking

time, a full hour yields a superior texture and flavor. Allow to

steam

with the lid on for 5 to 10 minutes. Fluff and serve.

 

 

 

Rye

(Secale cereale)

 

Rye is a close relative to wheat but with darker and more slender

kernels and a rich robust flavor. Consider which ethnic groups

brought

their beloved rye breads to the United States; Germans,

Scandinavians,

Russians and Poles, and it is apparent that this grain survives

frigid

temperatures.

 

While the origin of other grains can be traced to ancestral wild

grasses, rye abruptly appeared at a much later date as a grain field

weed in Asia Minor. It became a European staple throughout the

Middle

Ages. However wheat displaced rye in warmer climates as higher

volume

wheat varieties developed, and because it is easier to make bread

from

wheat than from rye. Rye remained the favorite in frigid northern

soils

and in depleted soils.

 

Rye's strong flavor matches its strong weed like hardiness and its

ability to strengthen muscles, promote energy and endurance. Chinese

medicine regards rye as strengthening to the liver. It is believed

to

reduce damp conditions and thus it is traditionally used to

ameliorate

mucus, candida type problems, tumors and edema. For headaches that

are

implicated by liver imbalance, a rye berry broth or soup often

relieves

a migraine headache.

 

Nutritionally rye is similar to wheat but it contains less gluten.

Of

the common grains, rye has the highest percentage of the amino acid

lysine. It contains eleven B vitamins, vitamin E, protein, iron,

plus

various minerals and trace elements.

 

Whole grain rye flour is a shade darker than whole wheat flour and

is

available primarily in natural food stores. Dark colored

pumpernickel

flour is rye plus an added coloring such as caramel. The rye flour

from

supermarkets is degermed with the dark flour containing more bran.

Rye

flour is mildly sweet and may be combined with another flour to make

quick breads, corn bread, muffins, and waffles. Sour dough rye bread

gains its characteristic sour flavor from the starter, not the rye.

Bread containing rye stays moist longer than an all wheat loaf and

slices thinner. Traditional gingerbread desserts were made of rye

flour.

You'll also find rye in Swedish hardtack crackers.

 

Cracked rye is a good breakfast dish. Flaked rye is used like rolled

oats for a breakfast cereal and in granola. Rye berries are rarely

cooked whole though they are good this way. A few cooked into a pot

of

rice adds nice flavor. Rye berries will store for a year or more

when

tightly wrapped or in a glass storage container, in a cool, dark,

dry

environment. If you live in a humid and hot area, to prevent

infestation

purchase small quantities of rye and use within a few months or else

refrigerate or freeze the grain.

 

Basic Rye

Makes about 3 cups

 

1 cup rye berries, rinsed

2 cups water (plus more for draining)

1/2 teaspoon EDEN Sea Salt

 

Rinse rye well and place it in a saucepan with water, salt, and oil

(optional). Cover, bring to a boil, then simmer on low heat until

the

rye is tender about 1 hour and 15 minutes or until the water is

absorbed. Remove from heat and allow to steam for 5 to 10 minutes,

covered. Fluff with a fork and serve.

 

http://www.edenfoods.com/issues_wholegrain.html

 

Amaranth

(Amaranthus)

 

Amaranth is a most colorful crop. Technically it is not a cereal

grain but a relative of spinach and chard. You may know it as `love

lies bleeding', a gorgeous garden ornamental with vivid foot long

magenta seed heads. One seed head of amaranth contains over 50,000

seeds. The purple or green leaves, when small and tender, are an

excellent pot herb. The seed has an intense earthy and mildly

peppery taste. Compared to amaranth's brilliant reddish purple seed

head, the seed itself is less dramatic in appearance. It is round,

buff or sometimes dark colored and smaller than mustard seed.

 

The Pueblo peoples revered amaranth as their staple since their

earliest history. Farther south where it originated 5000 years ago,

the Aztec regarded amaranth as sacred and used it in religious

rituals. The Aztec emperor Montezuma annually collected 200,000

bushels of amaranth for tax. This tiny seed was preferred over the

Aztec staple corn because amaranth is nutritionally superior to corn.

 

Today amaranth is valued worldwide. The United Nations Food and

Agriculture Organization has fostered amaranth's use since 1967

because wherever it is consumed there is no malnutrition. Amaranth

has more protein than wheat and higher in the amino acid lysine than

other grain sources of protein.

 

Botanists note that amaranth belongs to a remarkable group of

photosynthetic super performers called the C4 group, meaning it is

super efficient in converting soil, sunlight, and water into plant

tissue.

 

Amaranth is higher than milk in protein and calcium including the

supporting calcium cofactors magnesium and silicon. It is an

especially helpful food for nursing or pregnant women, infants,

children, people who do heavy physical labor, and people trying to

gain weight. The seed is appreciated for its remarkable vitality.

Amaranth is especially valued by people with allergies to cereal

grains. In traditional medicine it astringes and dries damp

conditions like edema and yeast overgrowth, benefits congested

lungs, controls bleeding, helps check diarrhea, and helps regulate

menstruation. In Ayurvedic medicine amaranth reduces kapha.

 

Amaranth flour has a distinctive flavor and blends well with other

flours for bread, crackers, and savory dishes. It is gluten free and

not suitable as a wheat replacement in yeasted products.

 

Store whole amaranth in a glass jar in a cool dark cupboard. It will

store for up to a year. If you live in a hot damp environment,

refrigerate amaranth to prevent infestation. If the amaranth

develops an acrid, bitter flavor it has become rancid and should be

discarded.

 

Possibly the easiest way to cultivate an appreciation for amaranth

is to add about a tablespoon to a pot of rice and cook them

together, or use to thicken soup or stew. Try popping amaranth. It

loses its peppery flavor and becomes sweet and crunchy. Heat a thin

pot over high heat (do not use cast iron or a pan with low sides).

The pan must be very hot. When hot, add 2 tablespoons amaranth seeds

and stir continuously until most of the grains have popped and those

that do not pop are a shade or two darker.

 

Basic Amaranth

Makes about 3 cups

 

1 cup amaranth

1 1/2 cups water

1/4 teaspoon EDEN Sea Salt (optional)

1 tablespoon EDEN Extra Virgin Olive Oil (optional)

1 inch piece of EDEN Kombu (optional)

 

Toast amaranth, stirring continuously, until the grain is lightly

aromatic. Place with 1 1/2 cups water or stock in a small saucepan.

Season with sea salt, oil, and kombu (optional). Bring to a boil,

cover and simmer for 20 minutes. Allow to steam for 5 minutes,

covered. Remove kombu if using. Stir amaranth from top to bottom and

serve.

 

 

 

Barley

(Hordeum vulgare)

 

Possibly the oldest cultivated cereal, barley was the standard

currency in Babylonia and the basic measuring unit in Sumeria.

Barley is the most widely adaptable grain on our planet. It grows in

regions as extreme and varied as the frigid Tibetan heights and the

blistering sea level Sahara. Barley remains the staple of the

physically strong peoples of the Himalayan region. In the west it is

most commonly malted for beer.

 

Whole barley is a dark colored grain, larger and plumper than all

others except corn. Its tough hull and bran adhere so tightly to the

grain's starchy core that milling leaves only a small white `pearl'

of barley. Whole barley, which is sometimes available in natural

food stores, has only its outer hull removed. Its vitamin and

mineral content is intact and it is higher in protein, potassium,

calcium, and iron than is pearl barley.

 

Barley has cooling thermal properties and an earthy sweet but

somewhat salty flavor. While whole barley is thought to have

laxative properties (countered by roasting), pearl barley may be

constipating. Barley is believed to strengthen the digestive system,

regulate the stomach and stimulate the appetite. In traditional

medicine it is used to support the intestines and blood, to benefit

the gall bladder and nerves, for hepatitis, for painful urination,

and to reduce tumors, edema, and excessive lactation. Barley is

believed to be an especially good first food for infants and a

treatment for infant indigestion.

 

The most acid of the grains, barley is made more alkaline and

flavorful by toasting it prior to cooking. The thin gruel `barley

water' is a traditional convalescing food of the British. Hulled or

whole barley may help to lower blood serum cholesterol in humans and

contains two to three times the protein of an equal portion of rice.

 

Barley cooks into a chewy sustaining dish. Try it plain, combined

with brown rice, cooked with a pot of beans, or cooked with extra

water to make a breakfast porridge. It is especially delicious

cooked risotto style. Barley is a classic soup and stew ingredient

and a pleasant rice substitute.

 

Choosing Barley

 

WHOLE BARLEY has its bran intact and therefore takes more time to

cook. Like brown rice is to white, whole barley is darker, chewier,

and more nutritious than is pearled barley. Whole barley includes

hull less or naked barley heirloom varieties which easily thresh

free from the hull and are an ideal grain for backyard gardeners and

subsistence farmers.

 

PEARLED (or PEARL) BARLEY has had its bran polished off. EDEN

Pearled Barley can be found in natural food stores in the bulk

section (please ask for it by name). It is organically grown and

milled, and has undergone less pearling than commercial pearled

barley, as is indicated by its larger size.

 

SEMI-HULLED BARLEY has been lightly pearled (its tough hull scoured

off). The demand for semi-hulled barley is not large and it is only

sporadically available.

 

BARLEY FLAKES are like rolled oats and make a tasty substitute for

oats in hot breakfast cereal, granola, and muesli.

 

BARLEY GRITS are quick cooking tiny chunks of barely . Use grits as

a hot breakfast cereal and for a barley polenta. The grit size and

therefore its cooking time varies by manufacturer.

 

BARLEY FLOUR is starchy, soft, and has a sweet earthy taste. It

yields a cake like crumb and when baked curiously imparts a grayish

color. Generally no more than 15 percent barley flour is added to a

yeast bread and it imparts a more soft and dense texture. Toasting

barley flour prior to use imparts a rich flavor.

 

BARLEY MALT SUGAR is a buff colored crystalline powder made by

evaporating the water out of barley malt syrup. Malt sugar has been

primarily used for brewing but it is increasingly becoming available

in stores. Malt sugar absorbs moisture easily and then becomes rock

hard. To prevent hardening store it in a closed glass jar.

 

BARLEY MALT SYRUP is sprouted whole barley, roasted and then

extracted to a liquid form - that is if it's real traditional barley

malt syrup. EDEN Barley Malt is one of the best quality natural

sweeteners, and the only one we know of that is not made with

genetically engineered enzymes or other shortcuts. Barley malt's

primary sugars are maltose and thus its impact upon the blood sugar

is more moderate and `slow burning' than refined sugar, maple syrup

or honey. Store barley malt syrup in a glass container in your

refrigerator after opening.

 

Basic Barley

Makes about 3-1/2 cups

 

Barley is a forgiving grain and easy for beginners to work with,

though it may require some experimentation. If it tastes rubbery it

is not cooked, so increase the cooking time and if necessary the

liquid.

 

1 cup barley

3 cups water

1/8 teaspoon EDEN Sea Salt

 

Heat a thin bottomed saucepan or wok over high heat. When hot add

barley and toast, stirring constantly, for about 3 or 4 minutes or

until the grain becomes a shade darker and many of them have popped.

Bring water to a boil in a medium saucepan over high heat. When

boiling stir in toasted barley. Cover and lower heat to a simmer.

Simmer for 50 minutes for whole barley or 45 minutes for pearl

barley or until grain is tender but still chewy. If liquid remains,

drain well. If liquid has been absorbed before barley is tender, add

water, about a tablespoon at a time. Serve as a breakfast cereal

with honey and milk or as a side dish seasoned with EDEN Gomasio or

other savory topping or add to soups and stews.

 

 

 

Buckwheat

(Fagopyrum esculentum)

 

Buckwheat is a hardy rhubarb relative that thrives in cold weather

and can survive and improve challenged soil. Its seed, a small,

three sided buckwheat groat is the shape and rusty color of a

beechnut and thus its Anglo Saxon name was boek (beech) weite

(wheat). Buckwheat originated in Siberia and Manchuria and become

the beloved Russian dietary staple until displaced by wheat in the

20th century. Although buckwheat is not a wheat or a cereal grain,

in the kitchen it is treated as one.

 

Today buckwheat is grown primarily in New York, Pennsylvania, and

across the Canadian frontier. The major uses for buckwheat crops are

as livestock feed or for soil enrichment in planned crop rotation.

 

Of all the grains, buckwheat is the most filling because it takes

the longest to digest and therefore it is often recommended for

helping to stabilize blood sugar.

 

In traditional medicine buckwheat

is believed to build blood, treat varicose veins, relieve frostbite,

relieve chronic diarrhea, and neutralize toxic acidic wastes.

 

 

Buckwheat contains the flavonoid rutin that strengthens capillaries

and blood vessels, increases circulation to the hands and feet, and

may help reduce blood pressure. Rutin is also believed to antidote x

rays and other forms of radiation. In the macrobiotic tradition

buckwheat is considered medicinal for the kidneys. In Chinese

medicine it is considered neutral in thermal properties, and

strengthening to the large intestine, stomach, and spleen. In

Ayurvedic medicine buckwheat reduces kapha. A folk remedy for

abdominal pain due to difficulty with digestion is buckwheat and

turnips cooked together. Buckwheat is not traditionally recommended

for people suffering from extreme heat signs such as high fever,

thirst, high blood pressure, or emotional instability.

 

Buckwheat's most outstanding nutritional characteristic is its high

proportion of all eight essential amino acids and especially lysine

that at 6.1 percent is greater than any of the cereal grains.

Additionally, this grain contains up to 100 percent more calcium

than other grains.

 

Buckwheat is light in texture and quick cooking. It is also light in

flavor unless the groats are pretoasted, then its flavor is strong

and robust. Serve buckwheat as a hot breakfast cereal or a grain

entree, by itself or cooked with other ingredients as a grain pilaf.

The cooked grain may be shaped into burgers or croquettes and pan

fried, grilled or baked.

 

Choosing Buckwheat

 

BUCKWHEAT or buckwheat groats are untoasted, a pale greenish white

and mildly flavored. To bring up the flavor and for maximum

vitality, buy untoasted groats and toast them before cooking.

Buckwheat stored in a closed container in a cool, dark cupboard will

hold for one year.

 

KASHA is buckwheat roasted to a deep reddish brown prior to

packaging. It has an almost scorched flavor. Because it is

pretoasted, kasha becomes stale easily and is best used within six

months. For optimum flavor and energy eat buckwheat and kasha the

day they are cooked. Leftovers may be refrigerated for up to a week.

While cooked buckwheat or kasha can be frozen, this compromises

their texture, flavor, and energetic properties.

 

BUCKWHEAT FLOUR is made from unroasted buckwheat groats rather than

from roasted kasha. It is graded light, medium or dark depending on

the amount of black hull the flour contains. The hull is rich in

lysine, an important amino acid. Buckwheat flour is the primary

ingredient in the most beloved Japanese pasta, soba. Buckwheat flour

is also a favorite addition in crepes, blinis, pancakes and other

quick breads. This flour does not lend itself to yeast bread. To

store, wrap buckwheat flour tightly and refrigerate for several

months or freeze for up to a year.

 

Basic Buckwheat

Makes about 3 1/2 cups

 

1 cup buckwheat groats

2 cups water

1 tablespoon EDEN Sesame Oil (optional)

1/8 teaspoon EDEN Sea Salt

Freshly milled pepper to taste

 

Toast the groats in a saucepan or wok over medium high heat for

about 3 to 4 minutes or until their color turns several shades

darker and they emit a deep fragrance. If you wish stronger flavor

yet reduce the heat and continue to toast for an additional 2 to 3

minutes or until they are deep amber.

 

Place water, sea salt and (optional) oil in a medium saucepan over

high heat. Bring to a boil. When boiling, slowly (to prevent the

water from splattering out) pour in groats. Cover, reduce to a

simmer and cook for 10 minutes or until all the liquid is absorbed.

Remove from heat. Let steam, covered for 5 to 10 minutes with the

lid on. Fluff with a fork and serve.

 

For a power nourishing breakfast, substitute EDENSOY for half or all

of the water to your taste. Add honey or barley malt to taste. To

create a more warming dish, sautee the groats in the oil rather than

dry toasting and/or season with garlic and ginger. Stir 1/4 cup

freshly toasted sunflower seeds or chopped walnuts into the boiling

water. For a crisper texture stir the seeds or nuts into the cooked

buckwheat. Replace water with equal portion vegetable stock.

 

 

 

http://www.edenfoods.com/issues_wholegrain.html

 

 

BARLEY MALT SYRUP is sprouted whole barley, roasted and then

extracted to a liquid form - that is if it's real traditional barley

malt syrup. EDEN Barley Malt is one of the best quality natural

sweeteners, and the only one we know of that is not made with

genetically engineered enzymes or other shortcuts.

 

Barley malt's

primary sugars are maltose and thus its impact upon the blood sugar

is more moderate and `slow burning' than refined sugar, maple syrup

or honey. Store barley malt syrup in a glass container in your

refrigerator after opening.

 

JoAnn Guest

mrsjo-

www.geocities.com/mrsjoguest/Diets