Connect with us

Recipes with Whole Wheat Pasta

15 Healthiest Whole Grains – Best Whole Grain Foods

Published

on

Carbohydrates get a negative reputation because so many people reach for the wrong ones: refined carbohydrates in white bread, sweets, Cookies, sugary cereals and all sorts of other goodies and drinks. However, according to a 2019 study published in the Lancet, low intake of whole grains is actually the leading dietary risk factor for death and disease in the US.

By including these healthy grains in your diet, you can avoid health problems like heart disease, diabetes, colon cancer, and possibly asthma and Alzheimer’s. On the other hand, consuming too many refined carbohydrates is associated with negative outcomes, such as a higher risk of ticker problems.

“Whole grains are an important part of any nutritious diet,” says Stefani Sassos, MS, RDN, the registered nutritionist for the Good Housekeeping Institute Control. Start slow and keep it simple by swapping out some refined carbohydrates in your diet for 100% whole grains. “

These 15 grains are worth placing at the top of your shopping list.

full grain

Pam WalkerGetty Images

This is pretty easy as long as you don’t let food marketers fool you. It’s easy to find in bread and pasta products, but make sure the label says “100% Whole Wheat Bread”. Terms like “multigrain” and “wheat” do not fit. When buying a whole grain product, pay attention to the ingredients and make sure the whole grain product is at the top of the list. Each serving should contain at least 2 or 3 grams of fiber.

Whole grain oats

Breakfast: oatmeal with bananas, blueberries, chia seeds and almonds

wmaster890Getty Images

Oats are particularly rich in avenanthramide, an antioxidant that protects the heart. When you buy this whole grain, it doesn’t matter whether you see the word “whole” or not, as it does with wheat products. Oats in the ingredients list means that the product is made from whole oats.

However, when buying flavored oatmeal, avoid those that contain high fructose corn syrup. Better yet, stick with the unsweetened variety and mix in some fruit or a hint of honey or maple syrup.

Brown rice

Side view of cooked brown rice

vm2002Getty Images

If you choose white rice rather than brown rice, around 75% of its nutrients – including almost all of the antioxidants, magnesium, phosphorus, and B vitamins found in healthy bran and germs – will remain in the bottom of the grinding chamber. If possible, opt for brown rice, which contains brown aromatic varieties like basmati and jasmine. It gets even more exotic with red and black rice, both of which are considered whole grain products and are rich in antioxidants. Although wild rice is technically a grass, it’s also considered whole grain and is high in B vitamins like niacin and folic acid.

Whole rye

Freshly baked rye bread

sasapanchenkoGetty Images

According to nutritional research by the nonprofit The Organic Center, rye has more nutrients per 100-calorie serving than any other whole grain. It has four times more fiber than standard whole grains and provides you with almost 50% of your recommended daily amount of iron. One problem: most rye and pumpernickel breads in grocery stores are made with refined flours. Be persistent and look for “whole rye” at the top of the ingredient list for the healthy benefits.

Freekeh

Close up of broken freekeh grain with spoon

BWFolsomGetty Images

This Arabic grain is a low-carbohydrate form of ancient wheat that contains up to four times more fiber than brown rice. Freekeh kernels are harvested young and then roasted. They contain more vitamins and minerals such as immune-boosting selenium than other types of grain. Once in your stomach, Freekeh acts as a prebiotic, stimulating the growth of healthy bacteria that aid digestion. (This is different from a probiotic, which is a beneficial live bacterium that you consume). Look for it in Middle Eastern markets, health food stores, and Amazon.

Whole grain barley

barley

portishead1Getty Images

People who regularly ate half a cup of whole barley during a five-week USDA study saw a decrease in their cholesterol levels of nearly 10% compared to those who did without it. Try adding raisins or dried apricots to fast-boiling barley and serving them as a side dish. Just make sure it’s whole grain barley, not “mother of pearl” which means the bran and germ have been removed.

Buckwheat

Bake healthy buckwheat crpe

BeornbjornGetty Images

Many people with celiac disease can tolerate this whole grain along with quinoa, amaranth, and sorghum. And it’s one of the best grain-based magnesium sources, a miracle mineral that does everything from relieving PMS symptoms to improving nerve function; and manganese, which boosts brain performance. And hooray for that – a great excuse to enjoy a good buckwheat pancake!

bulgur

Bulgur on a dark background.  Vegetarian oriental food.

Gaus-NataliyaGetty Images

For all practical purposes, bulgur is considered whole grain, although processing can remove up to 5% of its bran. It’s so good for you, but we’re putting it on the list. The grain that tabbouleh salad is made from is a great source of iron and magnesium. The fiber and protein powerhouse (one cup contains nearly 75% of the fiber you need for the day and 25% of the protein you should be consuming) can be used in salads or soups. Plus, it cooks in just a few minutes.

Andean millet

cooked quinoa

tycoon751Getty Images

While technically a seed and not a grain, this age-old South American concentrate is full of protein than any other grain, and every uncooked cup of the stuff (about three servings) contains 522 milligrams of omega-3 fatty acids. Your family will likely enjoy its light, nutty flavor at the dining table for a change of pace. And it holds up well, making it an easy lunch to prepare for work or school.

Whole grain couscous

Couscous with tomatoes and basil

arianaramaGetty Images

Most of the couscous you see in stores is pasta made from refined wheat flour. So, when looking for the healthiest couscous, look for the whole grain variety that is easiest to find in health food stores. If you skip the refined version and go for the whole grain type, you’ll get 5 extra grams of fiber per serving.

Corn

Sweet corn

BRETT STEVENSGetty Images

Corn can be very healthy for you when whole. Whole grain corn is a good source of B vitamins, magnesium, and phosphorus, and is also believed to promote healthy intestinal flora that can fight off diabetes, heart disease, and chronic inflammation. Yellow corn is also rich in antioxidants.

The easiest way to eat it? Popcorn. You can buy the kernels and microwave them with a paper bag, or do it the old-fashioned way on the stove.

Amaranth

popped organic amaranth on wooden spoon and in bowl

Westend61Getty Images

This grain is a protein winner: according to the Whole Grains Council, it contains all nine essential amino acids, making it a complete protein. It has a lot of magnesium and phosphorus; It can also be anti-inflammatory and is safe for people with celiac disease. Amaranth can be added to soups, cooked to a pulp, or popped like popcorn!

Sorghum

healthiest grains

marekuliaszGetty Images

This cereal is much more popular in other parts of the world outside the US, but is gaining popularity here in part because it is gluten-free. Sorghum is also rich in antioxidants and phytochemicals (which can help control cholesterol levels), as well as manganese, a mineral that is critical to a healthy metabolism. Like amaranth, sorghum can be popped like popcorn; It’s also a great base for a grain bowl.

Spelt

healthiest grains of Farro

bhofack2Getty Images

Farro, an ancient wheat grain with a nutty flavor, is high in fiber and is a healthy source of iron and magnesium. A quarter cup of cereal contains 6 grams of protein; Although it’s low in gluten, it’s not completely gluten-free, so it’s not a good choice for people with celiac disease. Try adding some cooked farro to a salad or using it as a base for a fish or meat dish.

Teff

healthiest grains

Goddard_PhotographyGetty Images

Technically, teff is a seed, but is considered part of the grain family. It’s also gluten-free and found in many gluten-free products. Try baking breads, muffins, or cakes with teff flour for its sweet and nutty taste.


Leah Zerbe is the online editor for Rodale News, where she covers the food system and environmental health issues.

This content is created and maintained by a third party and is imported onto this page so that users can provide their email addresses. You may find more information on this and similar content at piano.io

Recipes with Whole Wheat Pasta

17 vegan pie recipes that are practically perfect

Published

on

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).

* * *

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.

Continue Reading

Recipes with Whole Wheat Pasta

Gujarati chef Helly Raichura on challenging Indian cuisine stereotypes

Published

on

— 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

Continue Reading

Recipes with Whole Wheat Pasta

Healthier Ingredient Swaps for Desserts: Tips and Recipes

Published

on

We include products that we believe will be useful to our readers. If you buy from links on this page, we may earn a small commission. Here is our process.

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.

Continue Reading

Trending

Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.