Whole Grains versus Refined Grains

It seems like “whole grain” is the buzz-phrase these days, with everything from cookies to pasta making healthful claims based on their inclusion of whole grains. What makes a grain “whole?” And is it really that different from refined grain? The answer to the latter question is most definitely yes.

The Structure of the Grain Kernel

First, let’s take a look at the nature of a grain kernel. It is composed of four layers: the hull, bran, germ, and endosperm.
The hull is the outer layer, and is generally considered inedible. It encloses the grain in its own sealed package, which accounts for whole grains’ excellent keeping quality.

The bran layers are where the fiber and B vitamins reside. Fiber is vital to intestinal health – its bulk prevents and treats constipation, and decreases the chances of developing disorders such as hemorrhoids and even cancer. Foods high in fiber make you feel more full, and regulate blood sugar by slowing absorption of the food. Fiber consumption is important to cardiovascular health, too. Studies have shown that consuming bran lowers blood cholesterol.

The germ of the grain houses the oils, vitamins, minerals, and protein. This is where the important antioxidant vitamin E is found. This vitamin aids circulation, promotes reproductive health, and is good for the skin. It is worth noting that freezing grains, whole or ground, destroys vitamin E.

A grain’s endosperm is the very inner part of the kernel, and is the grain’s starchy source of complex carbohydrates. This is where the grain’s sugar is found – it is the endosperm that is broken down in the body and converted to glucose, the body’s essential energy source.

Now that we have dissected the grain kernel, it is evident that the whole kernel is a powerful nutritional package. When a grain is refined, much of that nutrition is lost.

How Grain Is Refined

When a grain is put through the refining process, the bran and germ layers are stripped of, and what remains (the endosperm) is ground and pulverized into what we know as white flour. Often, the flour is chemically bleached to give it a more uniform color. Then, the flour is often “enriched” by having some of the vitamins that were removed in the refining process put back in.

Remember that the endosperm is the kernel’s source of sugar. Eating white flour is much like eating white sugar – it is absorbed quickly by the body without any fiber and protein to slow it down, and its lack of substance and nutrients means it does not promote intestinal or cardiovascular health. Consumption of refined grains has been implicated in health problems such as heart disease, diabetes, and obesity (to name a few).

There is no question that whole grain is nutritionally superior to refined grain.

If you like this blog, you may want to subscribe to my RSS feed. Thanks for visiting!

Win the Battle against Weeds – Naturally

You don’t have to pour hazardous chemicals onto your yard or garden to kill weeds. Using natural weed killers means the weeds, not you, get poisoned! Here are some ideas of how to rid your yard of weeds without the health risks associated with synthetic weed killers.

1. Salt – Pour about 1/4 teaspoon of table salt at the base of the weed(s). This is enough to kill the weed, but the amount is small enough that water will dilute it sufficiently rather than carrying it to plants you want to keep. This is also effective for gravel driveways. You can sprinkle more copious amounts here, as long as the driveway is not situated so that salty run-off would kill wanted plants.

2. Plastic bags – This is a great way to use (or re-use) black plastic bags. Lay the bags over the weeds and weight them down with rocks, heavy sticks, bricks, etc. After about two weeks, remove the plastic to reveal nearly bare earth.

3. Boiling water – Easy and cheap, pouring boiling water onto weeds is effective. It is so effective, in fact, that you need to be careful not to get the boiling water on any plants you want to keep, including grass.

4. Vinegar – White or cider vinegar can be used directly on weeds, poured over the leaves and into the ground. You can also put it in a spray bottle and add 1/4 teaspoon of essential oil of clove and/or cinnamon per quart. The clove/cinnamon vinegar solution is especially effective against poison ivy.

Whether using vinegar plain or with the oils, you will need to re-apply it every week to ten days for awhile. Vinegar kills only the weed’s aerial parts, and repeated applications are needed to exhaust the weed’s resources so that the root gives out and dies, too.

5. Newspaper – Like the plastic bags mentioned above, newspaper can be laid over weeds and weighted down. Use a full “section” of newspaper so that it is thick. This deprives the weeds of light and air, and the newspaper is biodegradable.

6. Vodka – Vodka works as a weed killer. Mix about 3 tablespoons of it with 2 cups of water in a spray bottle. Spray the leaves well with this solution, and the alcohol will dry out the leaves.

7. Borax – This can be found in the laundry section of your local store, and is a kind of salt. Mix 5 teaspoons of borax with 1 quart of water and use as a spray.

8. Manual removal – While this is hard work, simply removing weeds by pulling them out is very effective. You can also use manual removal in combination with some of the above solutions.

If you are dealing with poison ivy, suit up appropriately and cover your hands, eyes, mouth, and nose before attempting removal, and thoroughly launder your clothes afterward. If you have poison ivy growing up a tree, use a sharp saw (such as a bow saw) to cut the hairy stem in half. From the cut upward, the vine will die.

Remember, do not compost weeds or they will find their way back into your garden.

Vegetarian Easter Feast

Normally, the vegetable dishes at an Easter feast are the sidelights. Make them the main attraction in your vegetarian Easter meal with these recipe ideas.

1. Braided Greek Easter Bread (makes 2 loaves).

Ingredients:
* 2 packages active dry yeast
* 9 cups unbleached, all-purpose flour
* 1 1/2 cups granulated sugar
* 8 tablespoons melted, cooled butter
* 5 eggs
* 1 egg lightly beaten
* 1 teaspoon salt
* 1 tablespoon orange zest
* 1 tablespoon lemon zest
* 2 hardboiled eggs, dyed red
* 2 tablespoons black cumin seeds or poppy seeds
* 2 cups warm milk

Stir yeast and warm milk together in a large bowl until yeast is dissolved. Add 1 cup flour and 1 1/2 cup sugar, stir, cover, and set aside for 1 hour. Then, stir in 1/2 cup water and add the butter and 5 eggs. Stir thoroughly. Combine the remaining 8 cups of flour and salt, and sift into the dough. Add the zests, working them in with a wooden spoon.

Turn out onto a floured surface and knead for about 10 minutes, adding flour as needed. Then let dough rise in a covered, oiled bowl until doubled in bulk (about 2 hours). Then, divide dough into 6 parts of uniform size and roll into ropes about 15 inches long.

Braid 3 strips together, turning the ends under when finished. Repeat with the other 3 strips. At the end of each braid, press one of the dyed eggs. Lay braids on a greased cookie sheet, cover, and let rise again for about an hour. Brush each loaf with beaten egg and sprinkle with cumin or poppy seeds. Bake at 350 for 40-50 minutes.

2. Meatless Meatballs

Serve these tangy, savory vegetarian “meat”-balls in the middle of your meal as a main course.

Mix the following in a bowl:
* 3/4 cup ground walnuts
* 1 1/4 cup crushed soda crackers
* 4 eggs
* 3 1/2 cups grated cheese (cheddar, mozzarella, or Monterey Jack)
* 1 small onion, minced
* 1 1/2 teaspoons sage
* 1/2 teaspoon salt
* 3 tablespoons fresh parsley flakes, or 1 1/2 tablespoons dried
* 2 cloves garlic, peeled and minced

Form into 1″ balls and place in a single layer in a baking dish.

Sauce:

In a saucepan, combine:
* 3/4 cup apricot jam
* 1/4 cup lemon juice
* 1/4 cup oil (such as safflower, canola or olive)
* 1/2 cup ketchup
* 2 tablespoons grated onion
* 2 tablespoons oregano
* 2 tablespoons brown sugar

Bring to a boil and pour over “meat”-balls. Bake at 350 for 1/2 hour.

3. Beans and Greens

Your meal has to have something green! Here is a recipe for greens that is nutritious and quick.

Ingredients:
* Olive oil
* 2 minced garlic cloves
* 2 bunches of greens such as kale, chard, and/or turnip greens
* 2 bunches of broccolini
* 1 teaspoon red pepper flakes
* 1 pint grape or cherry tomatoes
* 1 15-ounce can of cannellini beans, rinsed and drained
* 1/4 cup grated Parmesan cheese

Prepare greens by removing the stems and tearing into pieces. Trim the florets from the broccolini. Heat oil in a large skillet and add the garlic. Sauté for a minute or so, then add the greens, broccolini and red pepper flakes. Add salt to taste, then remove mixture from the skillet and keep warm.

Add some more olive oil to the skillet and sauté the tomatoes about 5 minutes, or until the skins brown and split. Stir in the beans and heat through. Serve the bean mixture over the greens, topping with the cheese.

Next Page »