Grain Challenge - March: Quinoa

March's Grain of the Month is Quinoa. High in the Andes, the quinoa harvest starts in late March, when farmers gather together for celebrations like the two-day Harvest Festival near the salt flats of Uyuni – a gathering of representatives from 4,000 family farms. By celebrating quinoa in March, we're honoring these timeless traditions, with information about this unique "mother grain."

QUINOA AT A GLANCE

"While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom."

That was the pronouncement of researcher Philip White, in an obscure 1955 article on "Edible Seed Products of the Andes Mountains." While very few people may have read White's original article, in the last few years his words have been repeated on countless websites and in articles in newspapers and magazines, as quinoa has been rediscovered.

Quinoa (Chenopodium quinoa, or goosefoot) is in fact not technically a cereal grain at all, but is instead what we call a "pseudo-cereal" – our name for foods that are cooked and eaten like grains and have a similar nutrient profile. Botanically, quinoa is related to beets, chard and spinach, and in fact the leaves can be eaten as well as the grains. It's a testimonial to how far quinoa has come in the last five years, that most people now know it's pronounced KEEN-wah, not kwin-OH-a.

Kañiwa (Chenopodium pallidicaule, also in the goosefoot family) is a cousin of quinoa. Unlike quinoa, kañiwa (pronounced kah-nyee-wah) is not coated in bitter saponins that must first be rinsed away. 

Quinoa grows on magenta stalks three to nine feet tall, with large seedheads that can be almost any color, from red, purple and orange to green, black or yellow. The seedheads are prolific: a half pound of seed can plant a full acre, yielding 1200-2000 pounds of new seeds per acre. Since nutrient-rich quinoa is also drought resistant, and grows well on poor soils without irrigation or fertilizer, it's been designated a "super crop" by the United Nations, for its potential to feed the hungry poor of the world. 

Over 120 different varieties of quinoa are known, but the most commonly cultivated and commercialized are white (sometimes known as yellow or ivory) quinoa, red quinoa, and black quinoa. Quinoa flakes and quinoa flour are increasingly available, usually at health food stores.  

Sacred to the Incas, quinoa was referred to by them as chisaya mama, or the mother of all grains. Legend has it that each year, the Incan emperor would sow the first quinoa seeds, with much solemn ceremony. Although it's estimated that Bolivians in the Lake Titicaca area began to cultivate quinoa at least five thousand years ago, quinoa came close to disappearing after 1532. That's when Francisco Pizarro, the Spanish explorer, destroyed the quinoa fields to undermine the Incan culture, built as it was on ceremonies that almost all involved quinoa. Only small pockets of wild quinoa at high altitudes survived, and quinoa was largely forgotten until its "rediscovery" by the outside world in the 1970s.

Today, an amazing range of products are made with quinoa, from breakfast cereals to beverages. Quinoa pasta is popular among those following a gluten-free diet, and the grain is a favorite ingredient in granolas, breads, and crackers. Home bakers can try "ancient grain" blends or cook with quinoa flakes and flours. In the restaurant world, the National Restaurant Association named quinoa as the hottest trend in side dishes in its 2010 "What's Hot" survey of chefs. And the ultimate: we were even served up with quinoa shampoo at a major hotel chain not long ago!

Although scores of varieties of quinoa exist in the Andes, three are most widely cultivated and available: white, red, and black.  This illustrated list will help you recognize them.

	Quinoa Plants Growing in the Field This is what quinoa plants look like, growing in the high altitudes of mountainous regions.
	Quinoa or White Quinoa This is the most common kind of quinoa available in stores, so you'll often see it just called quinoa. Sometimes it's also called ivory quinoa.
	Red Quinoa Cooks report that red quinoa holds its shape after cooking a bit better than white quinoa, making it more suitable for cold salads or other recipes where a distinct grain is especially desirable.
	Black Quinoa A bit earthier and sweeter than white quinoa, black quinoa keeps its striking black color when cooked.
	Quinoa Flakes As with rolled oats or barley flakes, quinoa flakes are created by steam-rolling the whole grain kernel. Flaked grains always cook faster than whole kernels (groats) but since quinoa is already a quick-cooking grain, these flakes make a great instant breakfast.
	Quinoa Flour Okay, all flours look pretty similar, so you'll have to trust us – this is quinoa flour.

HEALTH BENEFITS OF QUINOA

Quinoa is known as an "ancient grain," but to most scientific researchers, it's a new kid on the block. While the existing research on quinoa pales next to well-studied grains like oats or barley, the pace of quinoa research is picking up, and presenting some intriguing preliminary data.

• Quinoa is a more nutritious option for gluten free diets.
• Quinoa may be useful in reducing the risk for diabetes.
• Quinoa helps you feel fuller longer.

It's not surprising that quinoa supports good health, as it's one of the only plant foods that's a complete protein, offering all the essential amino acids in a healthy balance. Not only is the protein complete, but quinoa grains have an usually high ratio of protein to carbohydrate, since the germ makes up about 60% of the grain. (For comparison, wheat germ comprises less than 3% of a wheat kernel.) Quinoa is also highest of all the whole grains in potassium, which helps control blood pressure.

What's more, quinoa is gluten free, which makes it extremely useful to the celiac community and to others who may be sensitive to more common grains such as wheat – or even to all grains in the grass family.

COOKING TIPS AND RECIPES FOR QUINOA

Quinoa has quickly become a favorite of whole grain cooks, because its tiny grains are ready to eat in just 15 minutes!  You can tell when it's done, because you'll see that little white tail– the germ of the kernel – sticking out. Like couscous, quinoa benefits from a quick fluff with a fork just before serving.

Quinoa has a subtle nutty taste that marries well with all kinds of ingredients. But make sure you rinse it well before cooking: quinoa grows with a bitter coating, called saponin, that fends off pests and makes quinoa easy to grow without chemical pesticides. While most quinoa sold today has had this bitter coating removed, an extra rinse is a good idea to remove any residue.

Cooks can choose from ivory, red, or black quinoa; from sprouted quinoa; from Arzu (a blend of buckwheat, quinoa, beans, and spices); or from quinoa flakes or flour, as a starting point for cooking.

Replacing Refined Sugars with Natural Sugars One Step At a Time

I decided last year to stop buying white sugar. Why? Well, I'm not the greatest cook yet, so I'm trying new recipes regularly; but I found that it was too easy for me to use white sugar in things instead of finding substitutes...because I had it on hand. So when I ran out of it one day last year, I decided that was my last day to have it in my house...at least for an experiment.  It has now been about nine months that we have been white-sugar-free in our house.  Do you want to take the challenge? You don't have to go cold turkey, but here is some info to help you make the switch from white sugar to better alternatives. This is an article from westonaprice.com, and for more details on which sweeteners to choose, see our post about your options Replacing Refined Sugars with Natural Sugars One Step At a Time

The average American now consumes 175 pounds of sugar per year! That's 46 teaspoons a day! If we pretend that sugar actually had some benefits, eating one-half pound every day would not seem like such a bad idea. But the truth is that sugar has absolutely no nutritional value whatsoever. Not only does it totally lack nutrients, but when you eat sugar it actually robs your body of nutrients-- vitamins, minerals and even enzymes. Sure sugar may be temporarily pleasing to the taste buds, but the rest of the body suffers for it. The sad thing is that most people are not aware of the devastating effects that excess sugar consumption has on the body. The cartoon illustrates a typical day for many Americans and how the standard American diet affects our health, especially the way we think and feel. Panel 1. Who has time for breakfast? Eating a typical high carb breakfast or skipping it all together can have a major impact on the rest of your day. Here's why: Blood sugar (glucose) is the fuel for every single cell in your body. So naturally you want your fuel supply to be constant all day long. Eating balanced meals at regular intervals throughout the day is necessary to maintain this balance. Breakfast is important because it lays the foundation for the rest of the day. Typical breakfast foods--cold cereal, bagels, donuts, pancakes, waffles, or even oatmeal with sugar, fruit, toast with jam, and fruit juice--are all high in sugars and simple carbohydrates which cause the blood sugar to spike up and then crash. Panel 2. The morning crash The "crash" actually has a medical word for it--hypoglycemia. It is a state of low blood sugar, not actually a disease. When your blood sugar drops too low (after eating a high sugar, high carb meal) or stays too low (after eating nothing at all) many symptoms can occur. The first symptoms to set in are usually mental difficulties, because the brain requires a lot of fuel to do its job. So you may have trouble concentrating or processing information, being forgetful, or feeling mentally dull. Other symptoms include anxiety, feeling overwhelmed, irritable (especially when hungry), depression, crying spells, addictive behavior and cravings for sweets or starches. And, of course, if your fuel supply drops too low, fatigue will obviously be a factor. Many people rely on caffeine to pick themselves up when they crash, creating a "tired-wired" feeling. Many are not aware that the caffeine creates further problems by weakening the adrenal glands which produce hormones that help your body deal with stress. Panel 3. Lunch on the go It's common for many people to rush through lunch, grabbing something quick and convenient, basically whatever it takes to make the hungry feeling go away. Convenience foods are high in refined carbohydrates, which not only perpetuate the up-and-down cycle of the blood sugar roller coaster, but also weaken the immune system. Studies have shown that the ingestion of 100-gram portions of carbohydrates, such as glucose, fructose, sucrose, honey, and orange juice, all significantly reduced the ability of neutrophils to engulf and destroy bacteria. These effects started less that 30 minutes after ingestion and lasted for over five hours.1 Eating sugar throughout the day is a constant assault on the immune system. Even if you don't think you eat a lot of sugar, you'd be surprised at how quickly 100 grams can add up. Just 10 gum drops, three pancakes with syrup, four pretzel rods and a pop, or even a "healthy" meal like oatmeal with raisins, a banana, and a glass of orange juice, are all well over 100 grams each! Panel 4. The afternoon crash Ever feel that slump in the middle of the afternoon? You know, when you're so exhausted the only thing you can think about is taking a nap. This is the time when most people go in search of some caffeine and sugar to pick themselves up quickly--especially at work because falling asleep at your desk doesn't go over really well with your boss! The problem with the quick "pick-me-up" is that in no time your blood sugar crashes down again. "What goes up quickly, comes down quickly" applies to your blood sugar as well as other things in life! These "pick-me-up" convenient snack foods are high in refined carbohydrates, such as white flour and white sugar, which rob the body of enzymes, minerals and vitamins, especially B vitamins. B vitamins are essential for proper brain and nervous system function. A deficiency in B vitamins includes symptoms like depression, anxiety, panic attacks, heart palpitations, and muscle weakness and tenderness, to name a few. Panel 5. Who feels like cooking dinner? I'm sure at one time or another, possibly every day of your life, you have felt like the woman in our cartoon; let's call her Suzie. Suzie has deprived her body of the proper nutrients and fuel it needs to do its job. It's no wonder that she, just like millions of other Americans, feels so exhausted by the end of the day. So when she comes home from work, taking the time to prepare a nourishing meal for herself and her family is probably the last thing on her mind. The problem is that now Suzie's poor eating habits--and all the problems caused by poor eating habits--are being passed on to her children. So after loading up on a convenient high-carb meal, Suzie, as well as the rest of the family, is likely to experience symptoms of low blood sugar, creating an evening full of mood swings, tension and chaos. Panel 6. Why can't I sleep? At the end of a long day of exhausting your body with a poor diet, sleep couldn't come soon enough. But for those who have sugar-handling problems, falling asleep and staying asleep can be quite a challenge. The purpose of sleep is to heal and repair, and the body requires fuel for this work. So if your body doesn't have enough fuel to do its job, chances are you'll find yourself just lying there in bed, unable to fall into a deep sleep no matter how exhausted you may feel. If staying asleep is the problem, you've simply run out of fuel, so you find yourself staring at the clock at 2:57 A.M. unable to go back to sleep. Not only does a lack of sleep further weaken your immune system, but it also causes an even deeper level of fatigue, weakness, anxiety and nervousness. This is an example of what can occur during a typical day in the life of an American who eats the standard American diet. And this is just one day. Over time, this pattern can seriously affect the way that we think and feel, and ultimately our overall health. It's much easier to enjoy life when you're healthy! Before we can build good health, we have to stop doing the things that destroy it--eliminating white sugar is a great start! The following program will help you replace refined sugar with natural sugars, one step at a time. Step 1. Eliminate all sugar drinks Avoid all sodas, powdered drinks, sports drinks and fruit juices (basically anything in a can, bottle or drink box). Instead, drink plenty of clean water (reverse osmosis filtration is best). It can be flavored with juice of lemon, orange, or essential oils like cinnamon, tangerine or peppermint. Also, herb teas make tasty drinks and come in many delicious flavors (but avoid those with added "flavorings"). Try serving tea chilled and add a pinch of stevia (a natural low-calorie sweetener available at health food stores). If you have access to some sour lacto-fermented drinks or are willing to make them, these would be great. Step 2. Limit sugar foods to three times per week Even if you don't think you eat a lot of sweets, you might be surprised at how quickly they can add up without your even knowing, especially if you have a habit of "unconscious grazing." Use this step to help you pay close attention to the foods you put in your body. Food journaling can be quite helpful for some people. Most important, pay attention to how you feel after eating sweets. Once you have given up the habit of eating sweets on a daily basis, it is common to experience symptoms like nausea, headache, fatigue, or dizziness after indulging in sweets. After giving up sweets for a while, many people say that they don't even taste that good anymore. Step 3. Make a habit of eating at least three good meals per day One of the best ways to overcome cravings for sweets is to eat balanced meals at regular intervals throughout the day. To build a balanced meal, begin with a protein (complete protein is anything from an animal), include a natural source of carbohydrates (veggies, legumes, properly prepared whole grains, or fruits), and don't forget the good fats (butter, lard, tallow, coconut, oil, palm oil, and olive oil). Don't be afraid to eat lots of good fat at every meal. Fats slow down the entry of sugar into the blood stream and prevent those morning and afternoon crashes. If your breakfast, lunch and dinner are filled with nutritious, high-fat foods, you probably won't even think about snack foods between meals. Step 4. Replace refined sugars with natural sugars Get in the habit of reading labels and avoid products made with white sugar, corn syrup, high fructose corn syrup, sucrose, dextrose, fructose, and ALL artificial sweeteners. Instead use natural sweeteners, including pure maple syrup, molasses, stevia, Rapadura (dehydrated cane sugar juice) or raw unfiltered honey. Many health food stores offer products made with natural sweeteners, like cookies and ice cream, and even licorice, although it is better to make your own. Use this step to help you become acquainted with all the natural alternatives to replace refined sugar products. Step 5. Limit natural sweets to three times per week Blood sugar imbalances occur after eating too many sweets, even the natural ones! So it's important to limit even the natural sweets in your diet. And remember, the best way to prevent sweets from causing a major crash in blood sugar is to avoid eating them by themselves. Instead include dessert as part of a balanced meal. A steak with some steamed veggies, a salad topped with olive oil-based dressing, and a couple of natural cookies made with butter and eggs would be a healthy and balanced way to include dessert. Avoid having dessert with a meal that is high in carbohydrates like pasta, bread, or rice. Eliminating refined sugar can be quite a challenging step, but the incredible impact it will have on your overall health and well-being is definitely worth it! Set a target date for accomplishing each step and be sure to complete one step before moving on to the next one. Be patient with yourself through this process. Many times people try to quit sugar "cold turkey," but end up dreaming about it all day long until eventually they binge on sweets. Then they are right back on the blood-sugar roller coaster. The goal is to stabilize your blood sugar by eating balanced meals at regular intervals throughout the day so that you no longer crave sweets. True success comes when you do eat sweets and they no longer taste good, better yet, they give you a headache, make you nauseous, tired, dizzy and depressed! Sidebar How to Stabilize Your Blood Sugar Blood sugar (glucose) is the fuel for every single cell in your body. Eating balanced meals at regular intervals throughout the day is the most important thing we can do to keep our fuel supply stable. In order to know how to balance a meal, it is necessary to understand how different foods burn. I like to use a simple campfire analogy to explain this to clients. Food burns a lot like a nice campfire. Fats are like the big log in the fire that burns for a long time. Fats are slow-burning fuels that help to stabilize blood sugar and allow you to go between meals without feeling so hungry. Fats also send a signal to your brain to tell you when you're satisfied, so you know when to stop eating. This explains why people on lowfat diets are so hungry all the time. Eating fats at every meal helps to control your appetite. The best fats for consumption are butter, lard, tallow, coconut oil, palm oil or olive oil. Good fats should be included with every meal. Protein is like the teepee which provides the support and structure for the campfire. Protein is the building block for every single cell in the body. It's what the body uses to heal and repair. Protein also supplies the body with amino acids which help to stabilize blood sugar and reduce cravings for carbohydrates. Complete protein comes from animal sources and should be the base of every meal. Carbohydrates are quick burning fuels which are like the kindling in the campfire. Carbohydrates that are high in fiber burn a little slower, like little twigs. The processed carbohydrates like white bread, sugared cereals, candy, cakes, cookies, crackers, pasta, and bagels burn up more quickly, like leaves and paper. And what would happen if you threw a bunch of twigs, leaves, and paper in a pile and lit them on fire? You'd get a huge blaze and then it would burn out quickly. The same thing happens when you eat a meal of nothing but carbohydrates, even the natural ones like fruits, vegetables and whole grains. So to keep your blood sugar stable, think of building a nice campfire at each meal. Start with your protein teepee, add some natural carbohydrate kindling, and be sure to include your big fat log to keep your fire burning strong!

Grain Challenge - February: Barley

           from www.wholegraincouncil.org

BARLEY AT A GLANCE

How important is barley to civilization? Aside from its use as food, barley is the root of the English measurement system. In 1324 Edward II of England standardized the inch as equal to “three grains of barley, dry and round, placed end to end lengthwise." The foot, the yard, the mile, and all other English measurements followed on. 

Barley is highest in fiber of all the whole grains, with common varieties clocking in at about 17% fiber, and some, such as the variety called Prowashonupana barley (marketed by Conagra asSustagrain), having up to 30% fiber! (For comparison, brown rice contains 3.5% fiber, corn about 7%, oats 10% and wheat about 12%.) While the fiber in most grains is concentrated largely in the outer bran layer, barley's fiber is found throughout the whole grain, which may account for its extraordinarily high levels.

But the goodness of whole grains comes from more than fiber. Whole grain barley is high in antioxidants, vitamins and minerals essential to health, too. However, much of the barley eaten in the U.S. is pearled or pearl barley, which is missing some or all of its bran layer. 

As it grows in the field, most barley has an inedible hull adhering tightly to the grain kernel. The easiest, quickest way to remove this inedible hull is to scrape (pearl) it off without worrying too much about how much bran comes off at the same time. To make sure you're enjoying true whole grain barley, looked for hulled barley (barley where the inedible hull was removed carefully, keeping any bran loss to insignificant levels) or hulless barley (a different variety that grows without a tightly-attached hull).

	Barley, growing in a field This is what barley looks like as it grows in the field. Most barley is what's called "covered barley," which means it has a tough, inedible outer hull around the barley kernel. This covering must be removed before the barley can be eaten. A less common variety, referred to as "naked" barley, has a covering, or hull, that is so loose that it usually falls off during harvesting.
	Hulled Barley (sometimes called Dehulled Barley) Hulled barley is covered barley that has been minimally processed to remove only the tough inedible outer hull. It's challenging to remove the hull carefully so that some of the bran is not lost – but that's what must be done for covered barley to be considered whole grain.  (see Pearl Barley, below)
	Hulless Barley This type of barley has an outer hull that's so loosely attached to the kernel that it generally falls off during harvesting. This cuts down on processing and ensures that all of the bran and germ are retained.
	Barley Grits When barley kernels are cut into several pieces, they become grits. Read the label carefully: grits from hulled or hulless barley are whole grain, but grits created by cutting up pearl barley are not considered whole grain.
	Barley Flakes If barley flakes remind you of oatmeal (rolled oats), it's because they're created the same way, by steaming kernels, rolling them, and drying them. As with barley grits, flakes can be made from whole grain barley or from pearl barley, with only the former considered to be whole grains. Barley flakes cook faster, because they've been lightly steamed and because of their greater surface area.
	Barley Flour Barley flour is used in baked goods and as a thickener for soups, stews and gravies. While it contains gluten, the protein that helps baked goods rise, the type of gluten in barley flour does not promote adequate rising on its own, so barley flour is usually used with wheat flour. Look for whole grain barley flour, ground from hulled or hulless barley, not from pearl barley.
	Pearl Barley (not a whole grain) Pearl barley has been polished, or "pearled" to remove some or all of the outer bran layer along with the hull. If it's lightly pearled, pearl barley will be tan colored (top photo); if it's heavily pearled, barley will be quite white (bottom photo). Most of the barley found in the typical supermarket is pearl barley. Although it is technically a refined grain, it's much healthier than other refined grains because (a) some of the bran may still be present and (b) the fiber in barley is distributed throughout the kernel, and not just in the outer bran layer. Pearl barley cooks more quickly than whole grain barley.
	Quick Pearl Barley (not a whole grain) Quick barley is a type of barley flake that cooks in about 10 minutes, because it has been partially cooked and dried during the flake-rolling process. Although barley flakes can be whole grain and technically it would feasible to create quick whole grain barley (similar to quick oats, which are whole grain), the quick barley commercially available today is made from pearl barley and so is not whole grain.

HEALTH BENEFITS OF BARLEY

In scientific studies, barley has been shown to reduce the risk of many diseases, and to provide important health benefits. Barley offers many of the same healthy vitamins and minerals as other whole grains, but many think its special health benefits stem from the high levels of soluble beta-glucan fiber found in this grain.

According to a recent review in the journal Minerva Med, beta-glucans reduce cholesterol, help control blood sugar, and improve immune system function. New research even indicates that beta-glucans may be radioprotective: they may help our bodies stand up better to chemotherapy, radiation therapy and nuclear emergencies.

• Barley, like all whole grains, reduces blood pressure.
• Eating barley has been shown to lower LDL "bad" cholesterol and may help reduce the risk of heart disease.
• A flood of recent research indicates that barley's ability to control blood sugar may be exceptional, offering an important tool against rising rates of diabetes.
• Barley has more protein than corn, brown rice, millet, sorghum or rye, and is higher in fiber and lower in soluble (starch) carbohydrates than almost all other whole grains.
• Barley may help you feel full longer, and thereby help you control your weight.
• Barley – even pearl barley – may help reduce visceral fat and waist circumference.

How to store

Raw/uncooked barley (pearl barley, whole grain barley kernels, barley flour, barley flakes, barley grits) should be stored in an airtight container in a cool place, preferably in the refrigerator or freezer.  If refrigerated or frozen in an airtight container, raw/uncooked barley may be stored for about 6 months.

Cooked barley (pearl or whole grain kernels) may be stored for a short time prior to using.  Place cooked pearl or whole grain barley kernels in an airtight container and refrigerate or freeze for up to a week.  For best results, bring refrigerated or frozen barley to room temperature before using.

COOKING TIPS

Cooking time: pearled, 45-60 minutes; hulled, 90 minutes

Liquid per cup of grain: 3 cups

How to cook barley: Combine barley and water in a pot and bring to a boil. Reduce heat, cover and simmer until tender.

To cook pearl barley: In medium saucepan with lid, bring 3 cups water to a boil.  Add 1 cup pearl barley and return to boil.  Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed.  Makes about 3 to 3-1/2 cups.

In a crock pot or slow cooker: Place 2-1/2 cups boiling water, 1 cup pearl barley and 1/2 teaspoon salt in crock pot or slow cooker.  Cover and cook on HIGH for approximately 1 hour and 45 minutes.  

To cook whole grain barley kernels:  In medium saucepan with lid, bring 3 cups water to a boil.  Add 1 cup whole grain barley kernels and return to boil.  Reduce heat to low, cover and cook about 50 to 55 minutes.  Makes about 3 cups.  Note: Because whole grain barley retains most of the outer bran layer, the kernels tend to absorb less liquid during the cooking process.  It may be necessary to pour off any remaining liquid after 50 to 55 minutes of cooking time.  Compared to pearl barley, whole grain barley tends to be chewier in texture and produces a more robust flavor.

Using barley flour: Barley flour adds a subtle nutty flavor and fiber to baked goods.  While barley flour contains gluten, the protein that makes baked goods rise, the type of gluten in barley does not promote adequate rising on its own.  So it’s best to use barley flour in combination with all-purpose enriched wheat or whole wheat flour.  As a rule of thumb, barley flour may be substituted for about 1/4 of the total flour used in yeast breads.  For most quick breads, muffins, cookies and bars, barley flour may be substituted for about 1/2 of the total amount of flour used.

Kitchen Tip: freeze and Grate Whole Lemons

Mom sent this info, but unsure of the exact source. its a great idea for using fresh lemon that you freeze. 

How can you use the whole lemon without waste? Simple.. place the washed lemon in the freezer section of your refrigerator. Once the lemon is frozen, get your grater, and shred the whole lemon (no need to peel it) and sprinkle it on top of your foods.  Sprinkle it on your salad, ice cream, soup, cereals, noodles, spaghetti sauce, rice, sushi, fish dishes.... the list is endless.

What's the major advantage of using the whole lemon other than preventing waste and adding new taste to your dishes?  Well, you see lemon peels contain as much as 5 to 10 times more vitamins than the lemon juice itself. And yes, that's what you've been wasting.  But from now on, by following this simple procedure of freezing the whole lemon, then grating it on top of your dishes, you can consume all of those nutrients and get even healthier.  It's also good that lemon peels are health rejuvenators in eradicating toxic elements in the body.

Who knew, right? The surprising benefits of lemon!  In fact, Lemon (Citrus) is reported to kill cancer cells. It is considered also as an anti microbial spectrum against bacterial   infections and fungi, effective against internal parasites and worms, it regulates blood pressure which is too high and an antidepressant, combats stress and nervous disorders. Hence why lemon essential oil is so great to have in you home health cabinet!

Spice Chart

Healthy Orange Julius

4 oranges, peeled
2 cups kefir or yogurt
1 t.  vanilla extract or 1/2 vanilla bean
1/4 cup raw honey
2 cups ice

Blend all together and happy drinking!

This recipe is shared from Jennifer Maybe, who got it from www.riddlelove.com

She's also got other types of smoothies if you'd like to explore healthy breakfast drinks.

Basic Cooked Quinoa Variations

Quinoa can be substituted for rice or any grain in many meals, but here are a few simple ways to cook it for a side dish.

1. Basic cooking instructions
Cook 1 part grain to 2 parts water. Boil and reduce to low for 10 minutes covered. I then typically leave mine covered in a pot for five more minutes, but that isn't necessary per say.

2. Change the liquid medium and seasonings used
I like mine best cooked in chicken broth for typical dinner side dishes, but can do beef or coconut milk too. Sometimes I add seasonings during cooking, but never salt or pepper until the end, because salt actually inhibits some grains from absorbing as we'll.

3. Add variety
I like to use a teaspoon curry powder during cooking (try with coconut milk) and craisins (during cooking for plump, moistness or after..either works). Then top with cashews. This is very couscous feeling and was the first attempt I made cooking quinoa for my moms birthday years ago.

We also make a Mac-quinoa and Cheese baked recipe with milk, cheese, egg that is fairly simple and my 2 year old likes it. We typically add peas or ou could do small broccoli pieces or something. This is a basic casserole dish you can add lots of variety to.

My favorite way is just to cook in chicken broth then add shredded spinach right at the end with the burner off. Then I cover the pot for those last five minutes and let the spinach wilt enough that its warm. Then top with salt and pepper and feta cheese.

Another super simple way is to just cook it plain and add crushed nuts and salt and pepper on it at the end.

And my favorite way to stuff red peppers is cooking quinoa in beef broth after first sautéing onions, garlic, ginger and cumin powder. Then top with cilantro and salt and pepper. (I think I got them all, but check out my stuffed red pepper recipe for sure, in case I missed something).

I do a basic mexican type casserole with it too by adding corn, black beans, salsa, etc.

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But if you cook it plain, then you can save some for a breakfast oatmeal or  for a rice pudding type dessert. At night I sometimes just add milk and raisins and cinnamon and give it to Ethan for a cold dessert. Warm the same thing up for a hot breakfast (add a drop of lemon juice to help with the flavor if you want).

Grain Challenge - January: Oats

This information is from www.wholegraincouncil.org

January has long been celebrated as National Oatmeal Month. (So it's only right we start off the challenge with this familiar grain.

OATS AT A GLANCE

Samuel Johnson's 1755 dictionary defined oats as "A grain, which in England is generally given to horses, but in Scotland appears to support the people." The Scotsman's retort to this was, "That's why England has such good horses, and Scotland has such fine men!"

Oats (Avena sativa) have a sweet flavor that makes them a favorite for breakfast cereals. Unique among the most widely-eaten grains, oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the label, relax: you're virtually guaranteed to be getting whole grain.
In the U.S., most oats are steamed and flattened to produce rolled oats, sold as "old-fashioned" or regular oats, quick oats, and instant oats. The more oats are flattened and steamed, the quicker they cook – and the softer they become. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain. Cooked for about 20-30 minutes, steel-cut oats create a breakfast porridge that delights many people who didn't realize they love oatmeal!

	Raw Oats, newly harvested This is what oats look like before the kernels (groats) are separated from the hulls and stalks. Admittedly, you won't see them this way in stores, but we thought you'd like to see what they look like fresh from the fields.
	Whole Oat Groats A groat is another name for a grain kernel. Whole oat groats are the result of simply harvesting oats, cleaning them, and removing their inedible hulls. You can most often find these in health food stores. They take the longest to cook.
	Steel Cut Oats If you cut groats into two or three pieces with a sharp metal blade, you get steel cut oats. They cook quicker than oat groats, because water can more easily penetrate the smaller pieces. Steel cut oats are also sometimes called Irish oatmeal.
	Scottish Oatmeal Instead of cutting oats with a steel blade, the Scots traditionally stone-grind them, creating broken bits of varying sizes, which some say results in a creamier porridge than steel-cutting.
	Rolled Oats – regular (old fashioned) Rolled oats (sometimes called old fashioned oats) are created when oat groats are steamed and then rolled into flakes. This process stabilizes the healthy oils in the oats, so they stay fresh longer, and helps the oats cook faster, by creating a greater surface area.
	Rolled Oats – quick or instant If you roll the oat flakes thinner, and/or steam them longer, you create quick oats and ultimately instant oats. The nutrition stays the same (these are all whole grains) but the texture changes – a plus for some people and a drawback for others. The good thing about having so many choices is that everyone can get exactly the taste they like best!
	Oat Flour Oat flour is a whole grain flour that can be used in baking, or for thickening soups and stews.

HEALTH BENEFITS OF OATS

Scores of studies have documented the many health benefits of oats.

• Eating oats helps lower LDL "bad" cholesterol and may help reduce the risk of heart disease.
• Oats help you feel fuller longer, which helps control your weight.
• Oatmeal and oats may help lower blood pressure.
• Oats may help reduce your risk of type 2 diabetes, since their soluble fiber helps control blood sugar.
• Oats help cut the use of laxatives, without the side effects associated with medications.
• Oats are high in beta-glucans, a kind of starch that stimulates the immune system and inhibits tumors. This may help reduce your risk of some cancers.
• Early introduction of oats in children's diets may help reduce their risk of asthma.
• Oats are higher in protein and healthy fats, and lower in carbohydrates than most other whole grains.
• Oats contain more than 20 unique polyphenols called avenanthramides, which have strong anti-oxidant, anti-inflammatory, and anti-itching activity. (Which is increased when taken with vitamin c--so drink some OJ with your morning oats!)

How to store

Oats are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the oats are covered, free from debris, and that the store has a good product turnover so as to ensure its maximal freshness. Smell the oats to make sure that they are fresh. Whether purchasing oats in bulk or in a packaged container, make sure there is no evidence of moisture.

If you purchase prepared oatmeal products such as oatmeal, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.

Store oatmeal in an airtight container in a cool, dry and dark place where they will keep for approximately two months.

COOKING TIPS 

 Although oats do not actually contain gluten, they are generally grown alongside gluten grains such as wheat and barley, which is why many people with gluten intolerance cannot eat them. However, pure, uncontaminated, certified gluten-free oats (which can be ordered online or sometimes found in health food stores) can usually be tolerated by those with celiac disease. In rare cases, a protein called avenin has triggered an immune response similar to that of gluten in some people with celiac disease. Proceed with caution if gluten is an issue for you.

Cooking time: Bran, 5-7 minutes; rolled, 10 minutes; steel-cut, 20-40 minutes; groats, 45-60 minutes

Liquid per cup of grain: Bran and rolled, 2 cups; steel-cut and groats, 3 cups

How to cook oats:  With the exception of whole oat groats, oats are among the only grains that should be stirred while cooking. For oat groats, combine groats with water in a pot, cover and bring to a boil. Reduce heat and simmer for 45-60 minutes until tender. For steel-cut, rolled or oat bran, combine with the appropriate amount of water in a pot and, covered, bring to a boil. Reduce heat, and simmer uncovered for required time, stirring often (stir steel-cut oats less), until desired consistency is reached. Season with milk or soymilk, dried or fresh fruit, your favorite spices and a small amount of low-glycemic sweetener, if you wish. A spoonful of nut butter stirred in before eating also makes a delicious addition. (from drweil.com)

Here are some more tips to get your oats in...

1. Opt for Healthier Instant Oatmeal

2. Make Some Muffins With Oats

3. Substitute Oats for Other Fillers

4. Add Toasted Oats to Other Dishes

5. Thicken Soups and Stews with Oats

6. Cook up a Fruit Crisp

7. Replace up to 1/4 the amt of Flour With Oats

8. Move Over, Chocolate Chip Cookies--try oats and use applesauce instead of the oil

9. 'Oatify' Your Homemade Bread

10. Make your own granola

RECIPES
Steelcut
Overnight Crockpot Oatmeal

Rolled
Heart healthy oat cookies
Baked blueberry oatmeal
PB banana oat squares
Granola