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Recipes with Whole Wheat Pasta

Surprising Side Effects of Giving Up Grains, Say Dietitians

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The “whole grain” label is like a golden ticket for nutrition when it comes to healthy foods.

“A whole grain is the entire seed – the bran, the endosperm and the germ. Whole grain products contain important nutrients that, in addition to comprehensive health benefits, contribute to satiety and fullness,” says a registered nutritionist Bonnie Taub-Dix, RDN, Creator of BetterThanDieting.com, Author of Read It Before You Eat It – Taking You From The Label To The Table. “Many foods contain whole grains like oatmeal, whole wheat pasta, and even popcorn.”

But going grain-free has become increasingly popular in recent years, and there can be many reasons someone might give up grain. For example, popular diets like the Paleo Diet and Whole30 Diet require dieters to be grain-free.

“When grains are abandoned, this practice generally arises from a desire to get rid of carbohydrates rather than a medical need to avoid them,” says Taub-Dix.

However, people with certain health problems may need to be grain-free.

“People with food allergies and / or intolerances or congenital metabolic disorders such as phenylketonuria or celiac disease,” says Sandra J. Arevalo, MPH, RDN, CDN, registered nutritionist and national spokesperson for the Academy of Nutrition and Dietetics.

Overall, there can be many positives and negatives when it comes to going grain free. Here are 10 side effects of not eating cereals, according to dietitians. (If you’re reading this because you are making Whole30, don’t miss the ultimate guide to knowing exactly what foods you can and cannot eat on Whole30.)

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A 2016 BMJ study found that cutting out grains can increase your risk of cardiovascular disease.

“This is due to the lack of fiber, which provides essential nutrients for antioxidant cleansing,” says Arevalo. To learn more about what can happen when you aren’t getting enough fiber, check out these 5 main side effects when you are not getting enough fiber, Science says.

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“Whole grain multitasking offers a powerhouse of nutrients such as fiber, B vitamins, folic acid, protein, iron, antioxidants and a lot more,” says Taub-Dix. “Grain fortified grains can balance nutrients that we may not get in our diet from other foods like iron. Foods fortified with iron are especially important for menstruating women.”

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A May 2017 study found that giving up grains can also increase your risk of diabetes.

“The more whole grains you eat, the lower the risk of developing diabetes,” says Arevalo.

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“Giving up cereals, especially whole grains, can lead to constipation, gas and gastrointestinal discomfort,” says Taub-Dix. “If you’re barely eating any grains now, slowly add the high-fiber grains back to your diet, making sure you combine them with liquids like water or tea to minimize side effects. Adding a variety of whole grains really moves.” You – in a good way! “

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Ninety-two percent of participants who took the specific carbohydrate diet (a grain-free diet) said it helped them stay healthy and in remission from IBS. This was the result of an August 2015 study in the Journal of the Academy of Nutrition and Dietetics.

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A March 2017 study found that giving up grains can actually lead to weight gain.

“Not eating enough whole grains can help lower your resting metabolism, thereby lowering the amount of calories we burn,” says Arevalo. (Read More: 26 Worst Habits That Slow Your Metabolism Down, Science Says)

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A meta-analysis of nine studies from October 2018 found that increasing your whole grain intake may actually help reduce inflammation. While the study did not examine the mechanism behind how whole grains can reduce inflammation, the researchers pointed out a few hypotheses: One of them is that whole grains contain phytochemicals that can have anti-inflammatory effects. Another reason is that whole grains contain compounds that are metabolized by the beneficial bacteria in our gut microbiota that produce short chain fatty acids (SCFA) that have been linked to decreased levels of systematic, low level inflammation.

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Skipping whole grains can actually cause your immune system to take a hit.

“Whole grain products make your gut bacteria (the good ones) smile!” Taub-Dix says. “Science has shown that fiber fuels the microbiome and helps us support a healthy immune system.”

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An August 2019 study found that eating whole grains can help prevent breast cancer.

“If your diet doesn’t include whole grains, you are missing an important source of bioactive phytochemicals that are useful in treating each stage of breast cancer,” says Arevalo.

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Some grains, like whole wheat, are sources of gluten: a protein that can cause digestive discomfort in sensitive individuals. A February 2018 study found that people with gluten-related conditions, such as celiac disease and gluten sensitivity, who followed a gluten-free diet and excluded some grain foods, reported fewer symptoms.

If you are considering removing grains from your diet because you believe you may be gluten sensitive, these side effects should be taken into account when science shows you to cut gluten first.

Recipes with Whole Wheat Pasta

17 vegan pie recipes that are practically perfect

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Plant-based desserts are just as important in our repertoire as their buttery, egg-like counterparts. Take those Genius chocolate chip cookies, that fudgy banana brownie cake, that richer mousse, those scotcheroos that’ll stick to your palate. . . in the right sense! They are one of our favorite desserts of all time.

Vegan pies deserve to be in this pantheon too – after all, how could we resist a flaky-crunchy pie filled to the brim with fruit, custard, chocolate, or all of the above? We have put together our 18 best plant-based cakes for our own edification and yours. All you need is a scoop of ice cream (without dairy products).

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Our best vegan cake recipes

1. Perfect vegan cake crust

Before we dive into fruit fillings and creamy puddings, we need to talk about the perfect vegan pie crust. Ours is made with coconut oil (instead of butter or lard or shortening), which makes the crust super flaky and just a little bit sweet.

2. Vegan apple pie

This classic apple number is minimalist (maybe shocking?) – the filling is just apples, sugar, pumpkin pie spice, cornstarch and a pinch of salt. That means it has a lot of apple flavor and you should use the sweetest, tartest fruit of the season.

3.Ginger apple crumble pie (gluten and dairy free)

If you love the idea of ​​the apple pie but are looking for a grain-free rendition in search of a grain-free rendition, your search can stop now. A tender sorghum-based crust and an oat-like crumble loaded with brown sugar accommodate a spicy ginger and apple filling in between.

4. Raw Mini Key Lime Pies

A grain-free, no-bake version of Key Lime Pie that’s perfect for the summer months. The secret of the creamy, dreamy filling? A ripe avocado.

5. Vegan clementine cake

Fluffy coconut whipped cream, juicy clementines and bittersweet orange jam combine to create a sophisticated dessert that can be put together in no time at all. If you’d rather have one larger cake than several small ones (but who can resist those little cuties ?!), you’ll need to adjust the baking time accordingly. Instead of clementines, summer fruits like peaches or plums would also work well here.

6. Rawsome Treats’ summer fruit cake

Cashew nuts work twice in this recipe, creating a nutty crust and creamy filling ready to be topped with your favorite summer fruit.

7. Vegan coconut lime ice cream cake

Velvety coconut milk ice cream, macerated strawberries and a touch of fresh lime sit on a thick, sweet graham cracker crust. As a shortcut (or if you don’t have an ice cream maker – yet!), You can use your favorite dairy-free ice cream instead of rolling your own.

8. Frozen vegan coconut chocolate almond bars

Coconut, chocolate, and almond. . . Tofu? Yes, you will find all four of the components in these frozen cake bars piled high on a sweet and salty graham cracker crust. This dessert tastes like your favorite hilly, blue-coated chocolate bar. . . catch my drift?

9. Raw, vegan pecan cake

Pecan cake like you’ve never eaten before – you don’t even have to turn on the oven (which is a real boon for Thanksgiving!). Medjool dates and coconut oil make a sticky, caramel-like filling that is peppered with whole pecans.

10. Vegan chocolate cake

Graham crackers and silken tofu come to the rescue again, this time with a deliciously rich, custard-like chocolate cake.

11. Vegan Chocolate Peanut Butter Cup Tart

If you’ve been as big a fan of (sadly non-vegan) Reese peanut butter cups as I have been, this recipe is for you. It has a creamy, mousse-like filling and a shiny chocolate ganache backed by a crumbly, cocoa-rich crust.

12. No-bake pumpkin pie bars

Another Thanksgiving-ready recipe that doesn’t take up precious oven space. Dates and nuts are our best friends once again.

13. You won’t believe it’s a vegan pumpkin pie

Here’s a vegan pumpkin pie that you probably didn’t even know is vegan. A tender, flaky crust is topped with a thick cashew-based filling that goes wonderfully with pumpkin puree and warming spices.

14. Coconut rum cream cake

Let yourself be carried away to Margaritaville with this delicious coconut cake that happens to be vegan. The Biscoff biscuit crust is the work of the baking king and a few generous tablespoons of dark rum in both the filling and the whipped cream will immediately transport you to the Caribbean island of your choice.

15. Vegan pot pie with herb biscuits

You thought we were just talking about dessert pies, right? No, no, there are also hearty vegan pies for dinner, like this herb pot filled with a mixture of frozen vegetables (don’t judge! You will thank us later if you can easily find this recipe in the dead in winter).

16. Raspberry and white chocolate tartlets with cocoa crust

Instead of using gelatine, recipe developer Amy Chaplin had the super smart idea of ​​using agar-agar flakes for the fruity filling in this vegan cake recipe. The flakes give the berry-chocolate mixture a lot of body and still make it an accessible dessert for everyone.

17. Vegan apricot and cherry galette

OK, it’s not a cake, but it’s not a cake. It’s like every square is a rectangle, but not every rectangle is a square. . . to the right? Ignore the math class and focus on this vegan cake recipe. Or galette. Whatever you want to call it, there is certainly no way to ignore the stunning division of sliced ​​apricot wedges and pitted cherries on a gluten-free crust.

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Gujarati chef Helly Raichura on challenging Indian cuisine stereotypes

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— Discover the convenience of Indian home cooking with Adam D’Sylva, Helly Raichura and Sandeep Pandit on India Unplated, Thursdays at 8 p.m. on SBS Food and streaming on SBS On Demand. Visit the program page for recipes, articles, and more. —

People in the west can limit their experience of Indian cuisine by sticking to popular dishes like butter chicken, tandoori, and tikka masala. But India Unplated’s chef and co-host Helly Raichura is determined to redefine the taste of a plate of Indian food. Her company Enter Via Laundry, based in Victoria, offers curated home dining experiences that combine influences and flavors from different regions of India.

Raichura’s personal food journey began in Ahmedabad, Gujrat, a state in western India, where she belonged to a Vaishnav community.

“The food was the highlight of the day for me,” says Raichura. “When I look back, I feel like we were extremely spoiled and I’m happy that I grew up in a household that celebrated good food.”

Sitting together at dinner was a family tradition and a time to enjoy the delicious food her mother had prepared. Most evenings this included a platter of basic vegetarian Gujarati dishes such as chole bhature, khichdi, and bharthu, followed by a glass of chaas.

“When I was allowed into the kitchen in my early youth, I was given responsibility for the preparations,” recalls Raichura. “Me and my brother helped mom soak rice or dahls or cut vegetables or prepare the dough. We weren’t allowed to cook anything just to watch.”

Over the years, Raichura’s love for cooking grew and she dreamed of a career in catering. However, her parents encouraged her to move abroad to study at the university. This led Raichura to Australia in 2007, where she completed a bachelor’s degree and worked as a personnel consultant for the next ten years.

Raichura’s passion for food stayed strong all these years, and the extra time on her first maternity leave led her to start a small cake business. The excitement about this quickly subsided when she found that customers were more focused on the aesthetics than the taste of their creations. This caused Raichura to look for new ways to express her passion and so Enter Via Laundry was born.

At first, Enter Via Laundry was just a hobby and an opportunity for Raichura to cook for family and friends. She served food from a variety of cuisines, simply trying to recreate the atmosphere of family gatherings and celebrations at home.

Inspired to learn more, Raichura sought guidance from Gaggan Anand, owner of the now-closed, Michelin-starred Gaggan restaurant in Bangkok, and Shaun Quade of Melbourne’s Lûmé. These professional kitchens taught their discipline and the importance of making any course a theatrical experience. They also encouraged them to experiment with new ingredients and challenged their technical skills.

The first dish Raichura tried that defined the future of Enter Via Laundry was Khandvi. These silky so-called crpes made from chickpea flour batter were her favorite childhood snack and something her maternal aunt prepared for special occasions. Raichura was drawn to the level of difficulty required to prepare Khandvi and looked forward to showing a more technical side of Indian cuisine.

Khandvi is now Enter Via Laundry’s signature dish and has helped shape the message of the menu.

“Indian cuisine wasn’t represented the way it should be, so I switched from the cooking I learned to being pure Indian,” she explains. “It was more about doing authentic cooking and showcasing and sharing the heritage, influence and culture of Indian cuisine, rather than just being commercially viable.”

“It was more about being able to cook authentically and presenting and sharing the heritage, influence and culture of Indian cuisine.”

The menu at Enter Via Laundry is constantly evolving, as is Indian cuisine. Raichura uses ancient techniques and recipes and combines them with native Australian products such as lemon myrtle and finger limes.

“At the moment I’m just diving in and enjoying every little bit of learning the history and diversity of national kitchens at home,” she says. “Indian cuisine is so diverse, so varied and can still evolve to give way to many different ingredients and locals.”

Raichura dreams of opening a cooking school where she can pass these age-old techniques and educate people about the rich history of Indian cuisine. Now her children are happy students, and she loves that they are curious to learn about her legacy and interested in keeping these traditions alive.

Do you love the story? Follow writer Melissa Woodley here: Instagram @sporkdiaries.

Photos provided by Helly Raichura

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Healthier Ingredient Swaps for Desserts: Tips and Recipes

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OK, we’re in favor of enjoying the most decadent, slimiest, richest dessert of your dreams in all of its greasy, sugary glory. But don’t indulge yourself often and keep your portion size moderate. Sounds reasonable, doesn’t it? Well, the last two suggestions aren’t easy for everyone, especially those of us with a daily dessert habit. Instead of discipline and willpower, we bring you healthy dessert ideas with some of our favorite ingredient swaps. Then you can not only post your you-know-what on Instagram, but also eat it.

“I try to feel like I’m not missing out when swapping ingredients,” says Sarah Galla, who started the recipe and wellness blog The Nourished Seedling from her Chicago home in 2015. She is a holistic nutritionist, recipe developer, certified yoga teacher and mother of three.

Galla doesn’t like to say no to dessert because she’s on a diet. That approach won’t work. She loves food too much.

“I don’t like restrictions. It makes me want to do it more, ”says Galla. “If I know that it is doing something good, then it will help me. I don’t feel like I’m depriving myself and I get all of these nutritional benefits. “

Galla keeps a jar of ground seeds – pumpkin, sesame, sunflower, chia, or flax – to add to her baked goods or oatmeal for added nutrients.

She trades fruit for vegetables, for example beetroot, which are sweet anyway when roasted. Instead of rapeseed or vegetable oil, she uses avocado and coconut oil. She’s also cutting down on sugar and looking for ways to use more natural sugar from fruits or maple syrup, which has the benefit of added vitamins and minerals.

With sweets, it’s always a good idea to increase the fiber as it will make you feel full and keep your blood sugar levels stable, which prevents the crash and the quick cravings that come back afterwards.

“It’s about balance,” says Galla.

These are some of our (and Galla’s) favorite ingredients in desserts.

The percentage refers to how much cocoa is in the bar of chocolate. Cocoa iron, magnesium, and calcium nutrients are the reason chocolate can be good for you. The lower the percentage, the higher the amount of sugar. And don’t use white chocolate if you can avoid it. White chocolate is simply chocolate that has all antioxidant benefits removed and all negative aspects left. Instead of chocolate chips, you can also make cocoa nibs.

If you want to do without eggs, you can still enjoy the cloud-like fluffiness thanks to the bean liquid, also known as aquafaba. Bush’s Beans gave us a recipe for a simple meringue that basically whipped 2 cups of whipped garbanzo bean liquid (this other name for chickpeas) with 1/3 cup of powdered sugar, ½ teaspoon of cinnamon, and 1/8 of a teaspoon of vanilla extract. Use the meringue as usual in any meringue dessert or simply top a spice cake with it.

Galla likes to soak her dried dates, then puree them and use them as sugar. The fruit is quite sugary by nature, but you are also getting more fiber and nutrients like potassium. You never need to add sugar or honey to a smoothie or non-dairy ice cream when you have a frozen banana on hand. Always keep some of them in the freezer, already peeled.

You can use whole wheat flour in a 1 to 1 ratio in some dishes, but it is better to use less whole wheat flour for pastries as it is heavy and won’t flake. It is usually good to swap about ⅓ to ½ of the white flour for whole wheat flour. Then you will get more fiber and nutrients. You can also get more protein and other nutrients by using all sorts of alternative flours, from beans and oats to quinoa and amaranth. (See our beginner’s guide to gluten-free flour.)

Try it in: Whole Wheat Almond Blueberry Muffins

And sometimes instead of some eggs and sugar. You should reduce the liquid in the rest of the recipe, if any, because of the liquid in the applesauce, or use a flour that holds well.

Some recipes call for full-fat or fat-free Greek yogurt, and the ratio is also up for debate, but often it’s a 1 to 1 up to 1 cup ratio. However, due to its thickness, the yogurt must be Greek.

This is such an easy swap for whipped dairy and fillings for people with lactose allergies, vegans, or anyone who wants a more tropical taste. Just chill your can of regular coconut milk and then skim off the heavy coconut cream that solidifies on top. Then beat it with an electric mixer for a few minutes in the same way as heavy milk cream.

Brownies and black bean cookies are a staple at Galla’s home. Take the beans out of a can, rinse and puree. Don’t necessarily make a 1 to 1 ratio with flour, but be sure to cut down on the other liquids in the recipe. “I always pay attention to the consistency,” says Galla.

See how you can incorporate these ideas (and more) into these healthy dessert recipes:

These damp blondies don’t look finished when you take them out of the oven, but resist gratinating. You definitely don’t want dried out blondes. With a little mottled darkness, like a bottle blonde whose roots are showing, but in an intentional ombré way. Style. Get the Recipe for Flourless Chocolate Chip Chickpea Blondies.

This rich, creamy, chocolatey dessert from The cookbook “The Love and Lemons” has so many exchange options. It’s sweetened with maple syrup instead of sugar, uses almond milk instead of milk, dark chocolate instead of semi-sweet or whole milk chocolate, and whipped coconut cream instead of whipped cream. Oh, and of course there is avocado puree to make it fluffy and silky without dairy. Get the Dark Chocolate Avocado Mousse with Coconut Cream recipe.

Like their traditional cousin, these cookies aren’t difficult to make. All you need is a good food processor or blender to puree the almonds and oatmeal, which are then mixed with spelled flour. Instead of butter or other oils, there is coconut oil. Maple syrup and cherry jam sweetened with fruits add their natural sugar. You don’t have to use a cherry. Go with whatever your jam is. Get the Chocolate Cherry Thumbprint Biscuit Recipe.

Cake lovers, rejoice. Eat them in your hand using this recipe that includes a little over 1/4 cup of cane sugar, 1 cup of white flour, and 7 tablespoons of butter. But there are so many more nutrients out there, from the 3/4 cup whole wheat pastry flour to the 1/2 cup golden beets that are great for your liver. Get the recipe for apple, pear and golden beet sales.

This can be a great choice if you have crazy cookie cravings. We would know. It has lots of swaps in one, from applesauce and Greek yogurt to honey and whole wheat flour. There is no sugar, egg, butter, or white flour in this recipe at all – and you get oats, too. Get the Guilt Free Chocolate Chip Cookies Recipe.

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