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Recipes with Whole Wheat Pasta

What Is Teff? | Teff Recipes



For generations, teff – one of the oldest and smallest grains in the world – has been a staple ingredient that Ethiopians have used in their meals. It was first domesticated for food production more than 3,000 years ago and is still the most widely grown plant in Ethiopia (although some of the teff on the market is also grown on American soil).

Fast forward to today, and the growing interest in teff beyond the borders of the East African nation is part of an increasing consumer desire for so-called “old grains” such as farro, quinoa, spelled and amaranth. People became attracted to these grains because they are nutrient-dense and not genetically modified.

The earthy, poppy-seed-sized grain could be the secret sauce that helps Ethiopia regularly put on some of the best runners, including Haile Gebrselassie, two-time Olympic and four-time world champion in the 10,000 meters and winner of numerous marathons and half marathons, as well as Ryan and Sara Hall, who just finished a solo half marathon PR in August.

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So should this grain become a must for every other runner with PR ambitions? Read on to learn why it’s time to add a little teff love to your diet.

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What are the nutritional benefits of teff?

All whole grains – including quinoa, rye, and oats – are nutritious additions to an athlete’s diet. But it’s tiny teff that turns out to be a food giant.

One 1/4 cup serving of teff contains the following:

  • 91 calories
  • 6.5 g protein
  • 35 g of carbohydrates
  • 4 g of fiber
  • 89 mg magnesium
  • 3.6 mg iron
  • 87 mg calcium
  • 0.2 mg of vitamin B6
  • 1.75 mg zinc

    While red meat is the best dietary source of iron, it is not the only source. Endurance athletes have become aware of teff because, unlike most grains, it is naturally rich in iron – 1/4 cup dry teff provides about 20 percent of your daily requirement of this mineral, while the same amount of quinoa and oats only 11 percent or 5 percent.

    This is an important nutritional benefit when you consider that highly trained endurance athletes, and especially runners, are prone to iron deficiency. The reasons range from inadequate food intake to exercise-induced inflammation, which leads to impaired iron absorption in the intestine.

    This is worrying, according to Marni Sumbal, MS, RD, CSSD, owner of Trimarni Coaching and Nutrition, because an adequate amount of iron is required for effective and efficient oxygen transport to working muscles, as it is a component of red blood cells.

    “An iron deficiency can make you feel tired, exhausted, weak, and short of breath,” she says. Also, even a mild case of iron deficiency can affect aspects of brain function, including alertness.

    A study conducted by scientists at Manchester Metropolitan University in England found that women runners who normally ingested insufficient amounts of iron and had low iron levels saw a noticeable improvement in these levels after six weeks of daily teff bread consumption. This one food substitution increased the subjects’ average daily iron intake from 10.7 mg per day to 18.5 mg, which is the amount women should aim for each day. Research also shows that increasing iron levels in iron-poor, non-anemic women can improve endurance performance.

    “If someone wants to increase their iron levels through diet and avoid the performance-impairing effects of iron deficiency, including teff in their diet can help,” says Sumbal.

    [Run faster, stronger, and longer with this 360-degree training program.]

    The caveat, Sumbal said, is that the form of iron in plant foods like teff (called non-heme iron) is absorbed by the body at a lower rate than the heme iron found in animal foods like beef and poultry . Translation: Plant sources of iron may need to be consumed in larger quantities compared to meat in order to get enough iron on a daily basis.

    Teff is also rich in many other essential micronutrients that can aid bodies in exercise, including 25 percent of your daily recommended magnesium and 10 percent of your daily calcium, vitamin B6, and zinc per serving.

    Plus, a quarter cup of uncooked teff contains just over 6 grams of vegetable protein. An analysis of 2020 data in the BMJ from more than 30 previous research linked a higher total protein intake and vegetable protein in particular to lower the overall mortality risk.

    Like other whole grains, teff is a great source of complex carbohydrates that will replenish your energy stores and help you pick up the pace. In addition, between 20 and 40 percent of the carbohydrates in Teff are in the form of resistant starch.

    “Resistant starch resists digestion and instead ferments in the large intestine, where it acts as a prebiotic and nourishes the good bacteria in the intestine,” says Sumbal. “And because resistant starch isn’t digested in the small intestine, it doesn’t raise blood sugar levels, which can help with appetite and blood sugar control.”

    By including teff in your diet, you are pivoting the balance towards consuming more whole grains and less processed grains, which is a recipe for better health as greater food group intake is linked to better blood pressure control and lower risk for type is 2 diabetes. In fact, because of its small size, it is impractical for manufacturers to separate teff into its germ, bran, and endosperm layers to make a refined grain like white flour. And yes, eating whole grains is a dietary gain, but breaking out of your comfort zone for multigrain bread and whole wheat pasta can be a good idea.

    “To optimize your vitamin and mineral intake, it is best to eat a varied whole-food diet that contains items like teff,” says Sumbal.

    In addition, for those who cannot tolerate gluten, teff offers another cereal option that is free of this protein. One study found that people with celiac disease who ate teff regularly reported significant reductions in symptoms.

    How to eat teff

    Unlike rice or quinoa, the starch in teff causes the grains to stick together when cooked, which means it’s not suitable for serving like salads, so it’s not exactly the most versatile grain in the kitchen. Still, you can take advantage of this quality by using it like polenta or as a breakfast porridge with a consistency similar to wheat cream topped with berries and chopped nuts.

    When mixed with cocoa powder, soaked dates, and cinnamon, cooked teff makes a delicious and nutritious dessert pudding. “For a creamy end product, boil 1 cup of teff in 3 cups of water for 20 minutes,” says Sumbal.

    Whole grain teff

    Bob’s red mill

    But if you want a grainier texture – similar to chia seeds – you can “dry” teff by mixing 1 cup of teff in 1 cup of water, boiling for 6 to 7 minutes, then letting it stand for 5 minutes, covered.

    Keep in mind that the gelatinous nature of teff means it is digested slowly, which is generally a good thing for sustained energy levels and blood sugar control, but may not be the best food choice for some people just before a run.

    Aside from the Ethiopian food injera – a spongy, slightly sour flatbread – teff flour can add nutritional value to cookies, pancakes, waffles, and sour crusts. It has chocolaty undertones, so it goes great with brownies. However, when baking with teff flour, keep in mind that it is gluten-free, so you cannot simply substitute wheat flour for it in a recipe, as baked goods will not rise immediately or have the same texture. Bob’s Red Mill is a good source of teff grain and teff flour.

    In the end, teff proves to be a great ingredient to add to your diet for a nutritional boost and introduce nutritional diversity. Give it a try and you may find that you are channeling Gebrselassie yourself.

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Recipes with Whole Wheat Pasta

Bipartisan effort renders assistance to Afghan allies



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



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



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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