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Recipes with Whole Wheat Pasta

Buckwheat Nutrition | Buckwheat Flour

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It goes without saying that we need carbohydrates in our diet to fuel our miles. It’s difficult to go long distances and increase those inclines with protein and fat alone. But why settle for just rice and spaghetti – and bore your taste buds – when there are plenty of other grains that can deliciously and nutritiously replenish your carbohydrate supplies for your next big chase?

Take buckwheat, for example. Whole grains have been around for ages, but save for the occasional pile of buckwheat pancakes or crepes, they’re not the most common source of carbohydrates. But maybe it’s time for a change.

“Just like changing your runs, it’s always important to eat a variety of foods – including a variety of grains – to make sure you’re getting as many different nutrients as possible,” says sports dieter and runner Jennifer O ‘ Donnell-Giles, MS, RDN, CSSD, tells Runner’s World.

Read on to find out if buckwheat should actually have a special place in a runner’s food-hungry heart and something that goes with every meal for a nutritious boost.

No matter what you want to improve in your running life, you can find it with Runner’s World +!

Buckwheat nutrition

When it comes to good nutrition, this cereal definitely doesn’t go beyond the money. A 1/4 cup serving of uncooked buckwheat contains the following:

  • 146 calories
  • 6 g protein
  • 1 g fat
  • 0 g saturated fat
  • 31 g of carbohydrates
  • 4 grams of fiber
  • 0 g of sugar
  • 1 mg iron
  • 98 mg magnesium

    Almost 85 percent of the calories in buckwheat come from carbohydrates, which can be beneficial to a runner.

    “Carbohydrates are the main source of fuel for running. Because buckwheat is a great source of carbohydrates, we can eat it during training and racing to get what is needed,” says O’Donnell-Giles. “It’s also a great option for replenishing glycogen stores after training or running.”

    Despite its high carbohydrate counts, buckwheat is relatively low on the glycemic index (GI) scale – a measure of how quickly a food increases blood sugar after a meal – because compounds in buckwheat bran can help mitigate an increase after consumption in blood sugar. Because of this, there are no unhealthy blood sugar spikes like with sugary foods. Overall, this can make buckwheat a good carbohydrate option for people with type 2 diabetes or for other people looking to improve their blood sugar levels.

    It is noteworthy that buckwheat contains a fixed amount of fiber. Only about 5 percent of people in the United States meet the Institute of Medicine’s recommended daily goal of 25 grams for women and 38 grams for men. This leads to population-wide deficiencies in nutrients that help fight heart disease, lower the risk of various types of cancer (including the colon and lungs), and can positively alter our gut microbiome, which is home to bacteria that can convert fiber into byproducts like short-chain ones Fatty acids that are critical to human health.

    “The fiber in buckwheat can also help regulate blood sugar levels and slow digestion so we feel full,” says O’Donnell-Giles.

    Interestingly, if you think ahead when cooking buckwheat and let it cool in the refrigerator before consuming, this will increase the resistant starch content. (A similar process occurs with potatoes and rice.)

    “Resistant starch, along with soluble and insoluble materials, is considered the third type of fiber that bacteria in the gut can ferment to improve gut health,” says O’Donnell-Giles.

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    Buckwheat contains a number of micronutrients useful for runners trying to meet their nutritional needs, including B vitamins, phosphorus, iron, magnesium, copper, and manganese – many of which are higher than common grains like wheat and rice. O’Donnell-Giles explains that it makes buckwheat a nutrient-dense food, as every calorie it contains provides vital nutrients that our bodies can use to get healthier, stronger, and faster.

    Buckwheat is rich in various antioxidants, including rutin and proanthocyanidins, which are responsible for some of its health benefits. It may even contain more antioxidant firepower than other whole grains like barley, wheat, and oats. The antioxidant rutin in buckwheat, in particular, may have some powerful anti-cancer properties, although more research is needed on this topic.

    “Runners need more antioxidants than non-runners because of all of the cardiovascular activities we do. This leads to oxidative damage [a harmful chemical process] at the cellular level, ”says O’Donnell-Giles. “Foods with antioxidant properties reduce the damage caused by this process.”

    While buckwheat cannot be considered a protein heavyweight – 6 grams in a 1/4 cup serving – it does contain a full arsenal of essential amino acids and therefore can be considered one of those rare grains that is called a complete protein acts.

    “All of the essential amino acids ensure adequate regeneration and help rebuild muscles after the most efficient workouts,” says O’Donnell-Giles. “When we have all nine essential amino acids in one food, we don’t have to worry about combing food to balance amino acids. It’s one stop shopping. ”

    Remember that the fiber and tannins found in buckwheat decrease protein digestibility than animal products like beef and dairy products.

    Some brands sell sprouted buckwheat products like flour, which O’Donnell-Giles says can increase protein, fiber, and antioxidant levels. How much of a nutritional improvement these offer, however, has yet to be determined.

    And despite its name, buckwheat is not related to wheat and is therefore gluten-free. That makes it a food option for people with celiac disease or non-celiac gluten sensitivity. Note that not all soba noodles made from buckwheat are gluten-free, as many brands also contain some wheat flour.

    4 Buckwheat Products To Add To Your Diet

    Organic whole grain raw buckwheat groats

    Bob’s red mill
    amazon.com

    $ 17.31

    Organic creamy buckwheat muesli

    Organic creamy buckwheat muesli

    Bob’s red mill
    amazon.com

    $ 26.99

    Sprouted buckwheat flour (light)

    Sprouted buckwheat flour (light)

    Anita is organic
    anitasorganic.com

    $ 604.00

    Sprouted buckwheat crunch

    Sprouted buckwheat crunch

    Lil Bucks
    lovelilbucks.com

    $ 6.99

    How to incorporate buckwheat into your meals

    These soft seeds have a mild, grassy taste that tastes nuttier when toasted (called kasha). Buckwheat can be used in place of other grains like wheat berries, bulgur, rice, and spelled using a similar cooking method.

    Rinse the buckwheat, then boil it in a 1: 2 ratio of water with a few pinches of salt until the seeds are tender (about 20 minutes). Raw buckwheat groats (grains) produce more individual, fluffy grains when cooked than kasha, but kasha takes about half as long to cook.

    Enjoy the prepared grains as a simple side dish or use them to add bulk to salads, grain bowls, soups, stews, chilli and vegetarian burgers. Since kasha becomes more gelatinous when cooked in a liquid, you can try serving it as a transition to your morning oatmeal. Some people use raw buckwheat groats to add a crispy texture to yogurt, granola, steamed vegetables, and mashed soups.

    Buckwheat flour can be used in pancakes, waffles, cookies, and many gluten-free baked goods to add a whole grain punch. Soba noodles are a delicious substitute for spaghetti recipes. They’re also commonly used in cold pasta salads, which can make a great post-start recovery meal.

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Recipes with Whole Wheat Pasta

Bipartisan effort renders assistance to Afghan allies

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VERNON COUNTY – Vernon County’s Republican and Democratic parties recently completed a successful bipartisan initiative to collect needed supplies for the Afghan refugees housed at Fort McCoy. A total of 13 pallets of donated materials were collected at the Vernon County Highway Shop, with the last pallet being delivered just before the New Year.

“It was a fantastic accomplishment,” said Vernon County Chief Executive Justin Running of his county’s effort. “On the ground, we saw more and more that people are fed up with the partisan divisions and fighting that we have seen in recent years. We all have so much in common, and efforts like this remind us that what we have in common really is far greater than our differences.”

Running said the best thing about the initiative is that it’s easy to get everyone to agree to work together.

Due to the earlier than originally planned resettlement of refugees from the base, the fundraiser was canceled at the end of December. Any remaining donations received after the end of the campaign will now be redirected to CouleeCap, Bethel Buttik Food Pantry, Salvation Army, Goodwill and other outlets to help local families in need.

companies helped

The non-partisan nature of the effort also made it easy for local businesses to get involved. Businesses like the Nelson Ag Center, Southwest Sanitation, Cashton Farm Supply and Proline Printing, along with countless other local businesses, came forward to help.

According to Tim Hundt of Congressman Ron Kind’s office, Dan Kanis of the Nelson Ag Center provided a truck with a platform lift, pallet jack and driver to transport the donation pallets to Fort McCoy. Southwest Sanitation provided bins that were used to collect supplies. Cashton Farm Supply provided pallets from their Westby egg grading plant and Proline Printing printed posters for the effort free of charge.

County Seat Laundry co-owner Laura Patten was another business owner who came forward to help with the effort. Supplies were collected at the store, and many people learned of the effort when they saw a poster while doing laundry.

“People were eager to find a way to help and relieved to find a way for their donations,” Patten said. “I’ve heard many comments that people were very excited about this bipartisan effort, and I’ve expressed a sense of gratitude that there are still opportunities to come together as a community and show a normal sense of neighborhood.”

Patten originally planned to offer free laundry for gently used items to be donated, but had to switch when it was revealed it would only be accepting new items. She pointed out that her company has an ongoing fundraising account that provides free laundry to community residents who have experienced tragedy or fallen through hard times.

to do the right thing

Tim Hundt of Congressman Ron Kind’s office thanked local businesses for their help and for stepping up from both county political parties to lead the effort together.

“One of the reasons this became bipartisan was that some companies were wary of working with just one party. Some companies have had bad experiences with the whole mask controversy, and that was really the reason for the move to make this a bipartisan effort,” Hundt explained. “When we told the companies it was non-partisan, the positive feedback was incredible. Efforts like this give people hope that we can unite on something good, put our differences aside, and just do the right thing to help people who were willing to risk their lives for us.”

Vernon County Republican Party leader Roger Call echoed Hundt’s views.

“It was just the right thing at the right time,” Call said. “We reported on the campaign on our party website and encouraged our members to consider participating.”

Vernon County Democratic Party leader Wade Lawler agreed with Running and Call.

“The reality is that we would have accomplished less if our two political parties had not worked together in this effort,” Lawler said. “By working bipartisanically, we were able to make a greater impact.”

Volunteers Kathy Sullivan and Kristina Reser-Jaynes provided some of the essential backbone at the collection and sorting facility. Members of the Viroqua Lions Club were also instrumental in coordinating pickups from some of the remote fundraising locations.

“The effort really took off when it became bipartisan and we took politics out of the effort,” Reser-Jaynes commented. “Putting aside our differences to come together in a joint effort was very refreshing and allowed for much camaraderie and great conversations.”

Save our allies

In August 2021, all eyes were on Afghanistan as the United States withdrew troops and evacuated Afghan allies from the country. US forces deployed to Afghanistan for 20 years, from 2001 to 2021, and the withdrawal marked the end of one of the longest wars in the country’s history.

As a result of the withdrawal, the US airlifted tens of thousands of Afghans facing reprisals from the Taliban, who had taken control of the country, and large numbers of these refugees were housed at Fort McCoy in Monroe County. 45 percent of the population housed there were under 18 years old. Their needs were immense, and the citizens’ efforts resulted in the collection and delivery of large numbers of donations of clothing, school supplies, and personal hygiene items.

Originally coordinated by Team Rubicon, private sector relief efforts at Fort McCoy were later transferred to the non-profit organization Save Our Allies. The US Army is not allowed to accept donations from the public, so organizations like this stepped in to fill the gap.

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Recipes with Whole Wheat Pasta

2 Ways to Make Whole Roasted Sweet Potatoes for a Healthy Meal

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We grew up eating toast at my house. Whether it was sweet wheat dusted with cinnamon or sourdough loaded with avocado, toast was a breakfast staple every morning. And as one of four kids, I can see why – it’s quick, easy and never disappoints even the pickiest of eaters. But now that I’m gluten-free, I’m struggling to find alternatives to toast that are just as convenient in the morning. When I discovered whole roasted sweet potatoes, I was quickly hooked. Hear me, it might sound like substituting veggies for bread, but I’ve found that sweet potatoes make the perfect base for a hearty and vegetarian breakfast that helps stabilize blood sugar, prevent cravings, and those mid-day meals to avoid feeling tired and sluggish.

Plus, sweet potatoes are super high in fiber, beta-carotene, and vitamin A. During these cold-weather months, I always jump at the opportunity to incorporate this nutrient-dense root vegetable into my meals. Whether you have an intolerance or not, Whole Roasted Sweet Potatoes are the perfect nutrient-dense and gluten-free alternative to change up your weekly mealtime!

By the way, this recipe is part of our Plant-Based RE:SET – a new 5-day meal plan coming to your inbox on January 21st! Packed with delicious recipes for breakfast, lunch and dinner, this is a week of meals that will make you feel lighter, brighter and more energetic. Sign up here!

Sweet potato is the perfect breakfast, lunch, or dinner

Although I prefer sweet potatoes for breakfast, they’re a great choice for lunch, dinner, or even as a snack. These recipes are super easy to make and pack a wealth of flavor. After experimenting with different toppings, I ended up with my two favorite combinations. Both sweet and savory, they tick all the boxes — creaminess with just the right amount of crunch. You can put them on or off and add additional flavors you like.

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How to Make the Best Whole Roasted Sweet Potatoes

The key to making the best roasted sweet potatoes is in the roasting. You’ll know your sweet potatoes are done when you take them out of the oven and they feel soft and the skin starts to get a little syrupy. (I like to pierce the top with a fork to make sure it’s perfectly tender). Covering them with foil allows the steam to soften the potato without getting too mushy. It is best to remove the foil and let it cool down a bit before cutting it in half. When I puree the meat, I like to drizzle in a little olive oil and a pinch of sea salt. This adds some extra flavor while providing the ideal smooth base, aka the perfect canvas for your toppings.

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Sweet Potato Two Way

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Sweet Potato Two Way

Topping 1: Whole roasted sweet potatoes with seeds and herbs

This first combo is super filling and full of flavor. I love the velvety texture of the sour cream mixed with the toasted nuts and seeds for an extra crunch.

1. Once the sweet potato is prepared, take a dollop of sour cream and spread it on each half. (For a vegan option, you can opt for plant-based sour cream or even coconut yogurt).
2. It is important that the sweet potato has cooled, otherwise the sour cream will begin to melt.
3. Next, top with your choice of nuts and seeds. My favorite is a combo of toasted pecans, toasted pumpkin seeds, and toasted sesame seeds.
4. Once the nuts are evenly distributed on the potato halves, finish with a sprinkling of fresh herbs. I usually use chopped mint, dill, and chives, but any combination of herbs is just as fresh and delicious.
5. Finally, I always like to add a pinch of salt or a sprinkling of red pepper flakes for an extra kick.

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Sweet Potato Two Way

Topping 2: Whole roasted sweet potato with avocado and onion

Here’s the healthy twist on your classic avocado toast. Avocado toast has been one of my favorite recipes for years, but now I prefer this version as it’s an easy way to get more veggies into my day. The key to perfect avocado toast is mashing the avocado beforehand.

1. Slice the avocado, remove the skin and place in a bowl to mash with a fork. This makes it easier to spread and allows you to mix in any seasonings to enhance the avocado’s flavor.
2. Once you’ve spread the avocado over the sweet potato, add the sliced ​​red onion, cilantro, and salt to taste! I also love adding spices to everything for an extra flavor boost.

As you probably already know, a plant-rich diet is packed with benefits, but I sometimes struggle to find creative plant-centric meals that actually fill me up. With the added protein and fat from nuts, seeds, and avocado, I’m never unsatisfied with these sweet potato toasts. They also take very little time to prepare, especially if you boil the sweet potatoes beforehand and store them in the fridge so they can be easily reheated later. Both recipes are healthy, delicious and never disappoint. Trust me, you will be amazed!

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Recipes with Whole Wheat Pasta

André Leon Talley obituary | Vogue

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André Leon Talley loved the surprisingly similar rituals of two ways of life he knew well: the black community of his childhood in North Carolina, and French couture, with its historical and literary associations.

His remarkable persona and work as fashion editor, adviser and seer were founded on church ladies in their Sunday best, and an encyclopedic knowledge of the history of clothes. Few couturiers knew a fraction of what he did, and the US Vogue editor Anna Wintour, who appointed him her shield – even in heels she stood small beside his 6ft 6in – admitted that he had what she lacked, a deep apprehension of fashion.

Talley, who has died aged 73 of a heart attack, was in the front row of the Paris, and most other, shows for more than four decades, an enthusiastic warm island in an ocean of cool, as well as often the sole black presence . He could photograph, write, arrange shoots, broker ungattable interviews and covers, notably Michelle Obama as first lady, and, most importantly, predict the future based on his passion for the past. Talley’s lofty standards matched Wintour’s own when the Condé Nast empire was at its height in the late 1980s.

Although Wintour said Talley sent her handwritten notes about his experiences with race, so “it was always bubbling under the surface”, he avoided the subject publicly, concentrating on his unique personal status in fashion.

Only in interviews publicizing his second memoir, The Chiffon Trenches (2020), written after Wintour had discarded him from Vogue without a word, did he describe her as “a colonial broad”, on whose watch Condé Nast had remained undiversified into the 21st century . He felt he had been exploited as an exotic, and sometimes as an ambassador for a black milieu; always the first to be bumped from a guest list. The released anger energized his last years.

Anna Wintour and Andre Leon Talley in 2013. Photographer Andrew Kelly/Reuters

He had been creating identity and an unrepeatable career path since his childhood in Durham, North Carolina. Born in Washington to Alma (nee Davis) and William Talley, who had gone there to work as government clerks, from the age of two months he grew up in the Durham house of his grandmother Bennie Davis, for 50 years a cleaner at nearby Duke University.

She encouraged the boy to read and gave him his own shocking-pink painted study, while his father sent a set of encyclopedias. At nine he discovered Vogue in the public library and later walked to a newsstand on the white side of town after Sunday church to buy it.

After Diana Vreeland arrived as editor in 1963, Vogue became Talley’s portal to a better planet. He read every caption, recognized the Beautiful People’s names, especially the French ones: he had been a Francophile since hearing Julia Child say “Bon appetit!” on her TV cooking show. He and Bennie took pleasure in clothes, and yearly boarded a bus to Washington or New York to buy the best that could be afforded. He read Flaubert’s Madame Bovary on one trip, intending to teach French in high school.

But his world widened, as he went on from North Carolina Central University on a scholarship to Brown University, Rhode Island, where he wrote a master’s thesis about black women in 19th-century French art and literature, and was picked up socially by wealthy white students from Rhode Island School of Design; he wrote for their college mag. They were his entree to New York, and, with a letter of introduction from one of their parents, to an unpaid internship in 1974 at the Metropolitan Museum Costume Institute, where Vreeland curated extraordinary exhibitions. She noticed his creative input, summoned him to her office, wrote “ANDRE – THE HELPER” on her pad, and ordered him to stay by her side to show’s end.

He recognized her resemblance to Bennie, the same perfect clothes ritually maintained and tissue-paper-packed, the gloves, hard work and discipline. Vreeland found him a receptionist job on Andy Warhol’s Interview magazine, where he was taken out on the town by the Factory entourage, and did thorough research before talking to Karl Lagerfeld. The designer was the first of many to dress Talley, tossing him custom-made shirts with matching mufflers at the end of the interview.

Another Talley teen hero, John Fairfield of Women’s Wear Daily, recruited him and in 1978 sent him as bureau chief to Paris. The French could be hostile – a PR executive mocked him as “Queen Kong” – and there were imbroglios over favored couturiers. Talley eventually left to freelance.

In 1983, he moved into as news editor at US Vogue, under the command of Grace Mirabella, just as Wintour became his creative editor. When she was appointed editor in 1988, Talley took her old job, both a novelty – male, gay, African American – and a link with Vreeland. In 1998, he was appointed editor-at-large.

That title was somewhat unfortunate: after Bennie’s death, Talley comfort-ate the food he associated with her kitchen, and his tall slenderness consolidated into girth beneath wonderful robes and capes sewn for him by major designers. Wintour and his pastor at the Abyssinian Baptist Church of Harlem persuaded Talley to book in for repeated clinic stays, but the struggle with weight never abated. His belief in the power of pageantry to elevate lives, in careful selection, upkeep, and tissue paper, had fallen out of fashion, and in 2013, Vogue discarded him.

There was no personal life to return to in his borrowed home in unchic White Plains, New York, nor had he got much money. Many fashion-world friendships ended in silence. He confessed that, though proudly gay, he had avoided sex since childhood abuse. As a true dandy, like those in favorite novels by Balzac and Baudelaire, his real romance had always been with the clothes.

André Leon Talley, fashion editor, born 16 October 1948; died 18 January 2022

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