Recipes from SRS Meeting - April 2, 2009

Basic Grain Mix

1 –5 parts Wheat
1 part Oat Groats or rolled oats
1 part Barley
1 part Rye
1 part Brown Rice
1 part Millet
1 part Corn

After grinding store in freezer.

Carrot Cake

1/2 cup oil
3/4 cup Honey
3 cups Grated Carrots
1 tsp Soda
1 tsp Salt
2 tsp Cinnamon
1/2 t sp Nutmeg
1 tsp Vanilla
3 Cups Grain Mix Flour
15 oz can crushed Pineapple
1/2 cup Raisins
1/2 Walnuts (chopped)

Mix together. Bake in a greased 9”13” pan for 60 minutes at 325. Frost cake when cooled with Cream cheese frosting

Bob's Red Mill Bran Flax Muffins

1 1/2 cup unbleached white flour
3/4 cup flaxseed meal
3/4 cup oat bran
1 cup brown sugar
2 tsp. baking soda
1 tsp. baking powder
1/2 tsp salt
2 tsp. cinnamon
1 1/2 cup carrots shredded
2 apples peeled and shredded
1/2 cup raisins
1 cup nuts chopped
3/4 cup soy milk
2 eggs beaten
1 tsp vanilla

Mix together flour, flax meal, oat bran, brown sugar, baking soda, baking powder, ,salt, and cinnamon in a large bowl. Stir in carrots, apples, raisins, and nuts. Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. Do not over mix. Fill muffin cups 3/4 full. Bake at 350*F for 15-20 minutes. Yields 15 medium muffins.

Granola (low fat)

Mix 10 cups rolled oats and bran, wheat germ, etc if desired), 1/2 lb. coconut, and chopped nuts. Mix and heat together: 1 cup honey, 1 cup brown sugar, 1/4 cup water. When hot, add 1 tsp. vanilla. Pour liquid over oat blend, and mix. Bake at 300 degrees in shallow baking pans until lightly browned, stirring a time or two during baking. Add dried fruits if desired. Variation: add one 18 oz. box corn flakes to oats.

Whole Wheat Pizza Crust/Breadsticks

1 teaspoon white sugar
1 1/2 cups warm water (110 degrees F)
1 tablespoon active dry yeast
1 tablespoon olive oil
1 teaspoon salt
3 1/4 cups whole wheat flour ( can use 1 1/4 cups white flour and 2 cups wheat)

In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, Stir in oil and salt, then mix in the flour until dough starts to come together. Knead dough until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Cover loosely with a towel, and let rise until doubled in size, about 1 hour. Roll out dough Bake 500 degrees for 4 minutes and then put the ingredients on and baked it for an additional 6 minutes at 425 degrees. Or until cheese is melted.

Barley Burger Stew

1/4 pound ground beef
1 small onion, chopped
1/4 cup chopped celery
2 1/4 cups tomato juice
1/2 cup water
1/4 cup medium pearl barley
1/2 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon pepper

In a saucepan over medium heat, cook beef, onion and celery until meat is no longer pink; drain. Stir in tomato juice, water, barley, chili powder, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes or until barley is tender.

Cooking Oats (breakfast oatmeal)

Measure water, bring to boil in saucepan. If desired, add ¼ tsp. salt to water. Add oats, stir, return to boil. Cover and simmer until tender. Serve with milk and sugar.

Oats, rolled, quick cooking

1 ½ cups
3 cups water

Simmer 1 min. Let stand, covered, 3 min. Yield 3 cups

Oats, rolled, regular (old fashioned)

1 2/3 cups
3 cups water

Simmer 5-7 min. Let stand, covered, 3 min. Can cook in microwave, but need large container(boils over easily)

Variations: brown sugar/ bananas/peaches, berries, also:
Apple-raisin: cook diced apples, raisins, cinnamon with oats. Opt. evap. milk for some of water.
Pumpkin: add pumpkin puree, opt. replace some water with coconut milk, add flax at end. Raw oats, diced apples, shredded coconut, honey; cooked in microwave until tender

Oatmeal Packets (involve the kids!)

Blend ½ cup oats until powdery. Into each of 10 zippered sandwich bags combine:
¼ cup regular oats ¼ tsp. salt, 2 T. powdered oats.
To use: Empty packet into bowl and add ½ c. boiling water and stir until thick.

Variations: to each packet add:
Apple Cinnamon: 1 T. sugar, ¼ tsp. cinnamon, 2 T. chopped, dried apples
Cinnamon-spice: 1 T. sugar, ¼ tsp. cinnamon, 1/8 tsp. nutmeg
Raisins and brown sugar: 1 T. packed brown sugar, 1 T. raisins
Wheat germ: 2 T. any kind of wheat germ

Whole Wheat Zucchini-Oat Cookies

½ cup margarine
½ tsp. baking soda
¾ cup brown sugar
1 tsp. cinnamon
2 eggs
1 ¼ cup quick oats
1 tsp. vanilla
1 ¼ cup whole wheat flour
2 cups grated zucchini
½ c. coconut
½ c. chocolate chips or raisins

Beat margarine, sugar, egg, and vanilla until fluffy. Mix in zucchini, then dry ingredients. Add raisins or chocolate chips last. Peanuts are also good.

Oat Flour

Can make oat flour and substitute for part of wheat flour. Fruit crisp, oatmeal cookies, oat pie crust work well with all wheat flour substituted with oat flour. In products like fruit cookies(pumpkin, banana, etc), muffins, quick breads, oat flour by itself is gummy, dense. Best to use combination of flours (wheat/oat, or oat/rice/bean flour, etc.) Note: rolled oats not ground into flour can be used to substitute a portion of wheat flour in a recipe, just use 2 times rolled oats as wheat flour called for. Oat flour: blend rolled or quick oats(not instant oatmeal) in blender until course flour consistency.

Garbanzo-Oat or Lentil-Oat Waffles

1 cup oats (old fashioned or rolled quick oats)
½ cup garbanzo bean flour, or lentil bean flour: grind dry in VitaMix, or blender (will be coarse)
1 ¼ cup water
1 T oil
2 tsp honey
¼ tsp. salt
½ tsp. baking powder

Grind oats in blender to make flour. Add other ingredients and blend. Let sit for a few minutes, then blend again for a couple seconds. Pour into heated, oiled waffle iron. You may replace the water with one egg.

Note: you can interchange several kinds of lentils (red, brown, etc) or yellow split peas.

See Melissa’s blog for more recipes using oat flour/oats at http://wheatdairyeggnutfree.blogspot.com/

Substutiting with Oat Flour (SRS Meeting - April 2, 2009)

You can make oat flour and substitute it for wheat flour. Fruit crisp, oatmeal cookies, oat pie crust work well with all wheat flour substituted with oat flour. In products like fruit cookies (pumpkin, banana, etc), muffins, quick breads, oat flour by itself is gummy or dense. For these items, it's best to use combination of flours (wheat/oat, or oat/rice/bean flour, etc.).

Rolled oats (not ground) can be used to substitute a portion of wheat flour in a recipe. Use 2 times the rolled oats as wheat flour called for.

Substituting with Flax (SRS Meeting - April 2, 2009)

Egg Substitution

1 T. flaxmeal/ground flax
3 T. warm water

Mix, let stand 10 min. to gel.

or

1 T whole flaxseed
1/2 c water

bring to boil then cook 5-7 minutes on LOW heat, until egg white consistency.

Note: Product will be chewier and less volume. You can use a combination of egg substitutes if desire more volume. See Melissa’s blog for more information.

Replacing Fat

3:1 ratio (add 3 times more flaxseed as the amount of fat you’re replacing). For example, 1 ½ cups flaxseed replaces ½ cup butter. You can substitute all or part of fat, depending on recipe. However, product browns more rapidly if using flaxseed instead of cooking oil

If substituting all of fat in recipe, increase liquid by 75% of the amount of ground flax you are adding, because flaxseed will absorb moisture.

Flour substitution

Many recipes may substitute 1/4 up to 1/3 of the flour with ground flaxseed. For example. Muffins with 2 cups of whole wheat flour would be: 1½ ccups whole wheat flour and ½ cup ground flaxseed.

For lots of recipes and more on flax meal, visit Eggless Cooking, click on the “Egg Substitutes” tab, and select “Flax Seed Meal Recipes.”

Wheat, Barley, Oats & Flax (SRS Meeting - April 2, 2009)

Wheat

• Start the day with whole grains. If you're partial to hot cereals, try old-fashioned or steel-cut oats. If you're a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grain first on the ingredient list.
• Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
• Bag the potatoes. Instead, try brown rice or even "newer" grains like bulgur, wheat berries, millet, or hulled barley with your dinner.
• Pick up some whole wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.
• Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

www.hsph.harvard.edu/nutritionsource/what-should-you-eat/carbohydrates/

Wheat, Why is it so Good?

Wheat is packed with vitamins and minerals. Unfortunately, processing used to produce and refine white flour removes most of the valuable nutrients. Wheat kernels have three main divisions; the bran, the endosperm, and the inner embryo or wheat germ. The bran layer constitutes 14% of the wheat kernel and is removed when producing white flour. The bran is packed with vitamins A, C, and E, calcium, iron, and iodine. The bran also happens to be the best source of dietary fiber which aids in digestion and helps ward off disease. The wheat germ layer is an excellent source of vitamin E, as well as other vitamins and protein. Many important nutrients are removed when layers are separated during processing. For this reason, it makes sense to put whole wheat back into your diet. Pound for pound, wheat is one of the least expensive foods available. And, since grain products will expand in your stomach--satisfying you even if you eat less--using wheat products can help you stretch your budget by elimieliminating the need for store-bought, overpriced, and over-processed goods. If you are concerned that your food storage may be lacking in protein, a good supply of wheat and beans will form a complete protein. Just a half cup of uncooked wheat contains 8 to 10 grams of protein. So, not only will wheat give you the protein needed for muscle growth and repair, but you will have a low-fat complex carbohydrate to give your body the energy it needs to make it through the day.

www.beprepared.com

Whole Grains vs Refined Grains

Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time. Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber. Rice, bread, cereal, flour and pasta are all grains or grain products. Eat whole grain versions — rather than refined grains — as often as possible.

www.mayoclinic.com/health/whole-grains/NU00204

Whole Grains

• Barley
• Brown rice
• Buckwheat
• Bulgur (cracked wheat)
• Millet
• Oatmeal
• Popcorn
• Whole-wheat bread, pasta or crackers
• Wild rice

Refined Grains

• Corn flakes
• Couscous
• Enriched macaroni or spaghetti
• Grits
• Pretzels
• White bread (refined)
• White rice

Barley

Unlike many grains which contain fiber only in the outer bran layer, barley contains fiber throughout the entire kernel. So whether it’s whole grain or processed barley products, dietary fiber, including beta-glucan soluble fiber, is available in amounts that have a positive impact on improving blood glucose levels. Barley also helps lower cholesterol. It is a great addition to any diet. It’s easy to include barley in a healthful and delicious diet. Choose barley flakes for a hardy cooked breakfast cereal. Add pearl or whole grain barley kernels to your favorite soups, stews, casseroles and salads. Or use cooked pearl or whole grain barley kernels as a fiber-rich addition to your favorite stir-fry or Chinese take-out entrees.

www.barleyfoods.org/nutrition.html#q1

Oats

The same soluble fiber found in oats that reduces cholesterol can also benefit those who suffer from type 2 diabetes. People who eat oatmeal or oat bran-rich foods experience lower spikes in their blood sugar levels than they could get with a low fiber food like white rice, white bread, or regular pasta. "The soluble fiber slow the rate at which food leaves the stomach and delays the absorption of glucose following a meal." One recent study in the Journal of the American Medical Association found a low intake of cereal fiber to be inversely associated with a risk for diabetes. The authors conclude : "these findings suggest that grains should be consumed in a minimally refined form to reduce the incidence of diabetes mellitus." They also found a significant inverse association with cold breakfast cereals and yogurt and, not surprisingly, a significant positive association with colas, white bread, white rice, french fries, and cooked potatoes. The more you eat of the latter, the greater your risk for diabetes.

If you walk down the cereal aisle in your local grocery store you will probably notice many cereal boxes or instant oatmeal boxes claiming their cholesterol lowering abilities. This is bringing many consumers attention to the power of oats. The specific fiber beta glucan- in oats is the soluble fiber that seems responsible for this benefit. Many studies have shown that in individuals with high cholesterol, consuming just 3 grams of soluble oat fiber per day- or roughly the amount in a bowl of oatmeal can lower total cholesterol by 8 to 23 percent.

Oats' Powerful Phytochemicals

Oats also contain a great source of phytonutrients which help prevent disease. The germ and bran of oats contain a concentrated amount of phytonutrients, including caffeic acid and ferulic acid. Ferulic acid has been the focus of recent research that shows promising evidence of its ability to prevent colon cancer. It has been found to be a powerful antioxidant that is able to scavenge free radicals and protect against oxidative damage. It also seems to have the ability to inhibit the formation of certain cancer-promoting compounds.

www. amberharman.blogspot.com/2007/07/super-food-day-4-oats.html
Pratt, S.G., K. Matthews (2004). SuperFoods Rx Fourteen Foods That Will Change Your Life.
New York, NY: HarperCollins.

Flaxseed: Nutritious and Versatile

Flax seeds offer a lot of nutritional benefits in a small package. Flax seeds have vitamins, minerals and healthy poly-unsaturated fatty acids. A large amount of the essential fatty acids found in flax seed oil are omega 3 essential fatty acids which have been shown to reduce the risk of cardiovascular risk. Flax seeds also provide fiber for healthy digestion and freshly ground flax seed is an excellent source of lignans. Lignans from flax seed can help restore hormonal balance.

www. nutrition.about.com/b/2006/01/24/flax-seed-nutrition.html

Using Flax

• Maximum nutrition: freshly ground. Whole seeds are not digested completely. Pre-ground seeds lose nutrition as they sit.
• Purchase whole, grind with coffee grinder or cereal grinder, or VitaMix Machine.
• Sprinkle on prepared foods, for flavor and nutrition: Oatmeal, granola, yogurt, smoothies, stir-fry, salads, soups, buttered bagel, applesauce
• Baking with flax gives a “Nutty” flavor. Great in waffles, pancakes, bran muffins, breads, oatmeal cookies.
• Use as an egg substitution (See Melissa’s blog at wheatdairyeggnutfree.blogspot.com)
• Excellent “binder,” holds product together.
• Use in waffles, muffins, cookies, quick breads. Try meatloaf, crumb-coated chicken tenders