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Recipes with Whole Wheat Pasta

An Easy Keto Bread Recipe

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If there’s one thing Oprah Winfrey and I have in common – other than an interest in gardening and a disdain for uncomfortable pajamas – it’s an infatuation with bread. The media mogul famously declared his love for loaves of bread in an epic commercial for Weight Watchers (now called WW), which is spreading faster than the spices, butter, and jellies I put on my own bread.

While there are many high quality whole grains on the market (Ezekiel from Food for Life is a personal favorite), there are just as many trending diets like Keto and Paleo that ban them. These, coupled with an apparent increase in gluten intolerance and sensitivity, have brought bread up from the bottom of the food pyramid.

While this step may seem completely quick and unfair, what if I told you there was an easy-to-prepare, extremely low-carb homemade alternative that didn’t require yeast, dough sheeting, or even a bread machine?

Enter keto bread: your new favorite grain-free option when the lettuce leaf or jicama tortilla just doesn’t clap (or whatever the cool kids are saying on TikTok these days).

I know what you’re probably thinking, “This is no wonder bread.” But do you really need the high fructose corn syrup and hard-to-pronounce additives? Probably not. In fact, the ingredients for homemade keto bread are so minimal that you probably already have most of them in your pantry.

While this bread may not be the same as your grocery store favorites, it still offers a chewy mouthfeel that will stand up to your favorite proteins, nut butters, and condiments, and meet the need for starchy convenience.

No matter how you cut it, homemade is the best way to go – and maybe the next best thing since (* ahem *) sliced ​​bread. Try this recipe and see how much you will * not * miss your store-bought favorites!

ingredients

  • 6 large eggs, separated
  • 1 1/4 cups almond flour
  • 1/4 cup coconut flour
  • 1/4 cup ghee or butter, melted
  • 3 teaspoons of baking powder
  • Pinch of sea salt

manual

  1. Preheat the oven to 165 ° C.
  2. In a large bowl, beat the egg whites with an electric mixer until stiff peaks form.
  3. In a separate bowl or food processor, mix the egg yolks, about 1/4 cup of beaten egg whites, both flours, melted butter, baking powder, and salt. Mix until combined.
  4. Carefully fold in the rest of the beaten egg white. Don’t mix too much – you want the mixture to stay fluffy. (If you’re using a food processor, you can add the egg whites and stir in with just a few quick pulses.)
  5. Pour the mixture into an 8 “by 4” box pan lined with parchment paper. Bake for 40 minutes or until a toothpick comes out clean in the center. Let the bread cool completely before removing it from the mold and slicing it.

  • Experiment with seeds! Chia and pumpkin are excellent options, but if you’re using sunflower seeds in your batter, be careful – they’ll turn your loaf green. (It’s still safe to eat though.) These seeds can go straight into your batter, but I prefer to put them on top so they don’t get overwhelmed with added crispness.
  • Diversify your flours. I went for a coconut and almond blend to add texture and flavor to the mix, but it’s fun to experiment with alternatives like chestnut and tiger nut. Just inquire how well these flours mix with liquids, as well as their densities. Some will dry out your dough more than others and will cause your breads to stay flat.
  • You can add other things to your batter, like tartar to create stiffer protein spikes or stevia to sweeten it a little and remove the egg flavor, but these are optional.

Recipes with Whole Wheat Pasta

DaySpring Farms in Danielsville’s organic seed-to-sack grains

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Having recently acquired 7 acres, DaySpring is now 90 acres. But the added value makes the operation profitable and marketable. There are plenty of boxes for shoppers interested in hard-to-find grains with a USDA certified organic seal that are locally ground for the freshest possible product.

The calling

Nathan, 35, didn’t want to be a farmer. A little over a decade ago, he lived in Nashville pursuing a career in the music business. “I didn’t like the idea, but he had to remove it from his system,” said his father.

As the older Brett says, the two were looking for shrimp on the island of Sapelo in the fall of 2010 when his son announced that he wanted to return home. Nathan found a job on a large organic farm in Georgia. “He said after about three months, ‘I would like to do this for a living.’ I said, ‘Well, we have to find some land.’ “

Nathan’s agricultural experience not only sparked the call for agriculture, it was rooted in organic farming. “Organic farming methods are very responsible. They’re regenerative, ”said Nathan. “The way we cultivate our soils just really fits into the whole organic system of things.”

His father also sees their farm as part of a larger whole. Murray grew up on a farm in central Georgia with grandparents who lived just down the street. He bonded with his grandfather, watched him work the land and invite people to his home meetings every Saturday. “He wanted to build community not only in our family but also where he lived. I thought it was a great way of life and I wanted to regain that way of life with my children and grandchildren, ”said Murray.

Caption

DaySpring Farms is owned by the Brett family. Simone and Nathan Brett live on the farm with their sons, 4-year-old Theo (in Nathan’s arms) and 6-year-old Noah. Nathan’s father, Murray Brett, is with them. DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site. (Chris Hunt for The Atlanta Journal-Constitution)

Photo credit: Chris Hunt

Photo credit: Chris Hunt

He and his wife Paula are a 15-minute drive from DaySpring. Every Friday evening, Nathan and Simone stack the children in the car and trot to Grandma and Grandpa’s house for dinner.

Murray has been serving the local community since the Grace Baptist Church of Commerce was founded in 1997. He’s still a full-time pastor there; he simply added farmer to his professional list.

Murray has known other jobs too. His mechanical engineering background comes in handy when equipment breaks down or old machinery such as a grain cleaner from the mid-20th century is overhauled to keep costs down.

On the day of my visit, the idyllic scene of Murray plowing the wheat field was interrupted when the combine was blocked, forcing him to get out of the cab, grab a toolbox, and do some tinkering. When he finished, his shirt was soaked in sweat.

He is 60 but has no plans to retire. “I don’t believe in retirement. I will work as long as I can. I don’t always want to muck out a clogged combine, but I don’t mind. … I just love the life that I have. “

The customer

DaySpring customers are also enthusiastic. Christian Castillo, pastry chef at Chastain, swears by DaySpring flours, most of which are made from a high-yielding, hard red winter wheat variety called Catawba. “I said to Chef Chris (Grossman), ‘We have to use this flour. No matter how much it costs, we have to use it. ‘”

Many other Atlanta restaurants are among DaySpring’s customers, including Empire State South, Kimball House, Miller Union, the White Bull, and the Deer and the Dove.

Nathan Brett, co-owner of DaySpring Farms near Danielsville, stands in the grinding room in front of stacks of 50-pound bags of finished products ready for sale.  DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site.  (Chris Hunt for The Atlanta Journal-Constitution)Caption

Nathan Brett, co-owner of DaySpring Farms near Danielsville, stands in the grinding room in front of stacks of 50-pound bags of finished products ready for sale. DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site. (Chris Hunt for The Atlanta Journal-Constitution)

Photo credit: Chris Hunt

Photo credit: Chris Hunt

Their wheat even finds its way into local beer. These include Dayspring Grisette, a Belgian-style peasant beer that Creature Comforts has brewed over the past few years.

Perhaps the most exciting project, at least for people interested in heirloom varieties, is one that was forged with baker and co-owner of Root Baking Co., Chris Wilkins, to plant 8 acres of a unique French grain called Rouge de Bordeaux, because it lends itself to a rustic, nutty loaf that works wonders with sourdough.

In addition to flavor, DaySpring grains have more nutritional value than others thanks to an old Meadows stone mill that helps preserve natural enzymes and oil compared to steel milled grain.

A grinder, the next step after cleaning, grinds the grains to a powdery consistency before sifting them with stones, which makes the consistency of the substance even smaller.  DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site.  (Chris Hunt for The Atlanta Journal-Constitution)Caption

A grinder, the next step after cleaning, grinds the grains to a powdery consistency before sifting them with stones, which makes the consistency of the substance even smaller. DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site. (Chris Hunt for The Atlanta Journal-Constitution)

Photo credit: Chris Hunt

Photo credit: Chris Hunt

“Many bakeries and restaurants are satisfied with using commercially available baking flour of the lowest quality. It’s processed on a roller mill and you need additives to make it work, ”said Murray. “We do not do that. It has no taste. You taste ours: It has a taste profile. “

The challenges

Despite restaurant-worthy end products, Murray cited numerous barriers to profitability. Weeds, fungi and diseases cannot be treated with an old chemical on an organic farm. The cost of fertilizer is three times higher than that of commercial fertilizer. And some crops, like peas, weren’t worth the effort.

“Everyone imagines that you can automatically sell your products for enough money just because they have an organic label to make a lot of money. That’s just not true, “said Murray. “One of the challenges is to find the right plants, the right varieties that people are willing to pay a reasonable price for.”

Murray Brett, co-owner of DaySpring Farms, is shown in front of the cleaning machine.  After the harvest, this is the next station for the products before grinding, sieving and bagging.  DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site.  (Chris Hunt for The Atlanta Journal-Constitution)Caption

Murray Brett, co-owner of DaySpring Farms, is shown in front of the cleaning machine. After the harvest, this is the next station for the products before grinding, sieving and bagging. DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site. (Chris Hunt for The Atlanta Journal-Constitution)

Photo credit: Chris Hunt

Photo credit: Chris Hunt

However, Murray is encouraged by the niche that DaySpring has created, especially in the baking community. Soft wheat is mainly grown in these areas, “but soft wheat doesn’t make good bread,” he said. “I think we have a small head start in what we’re growing. Durum wheat cannot be grown south of I-20. In winter you don’t have enough cold days to produce a head. “

Two products from DaySpring Farms are Stone Ground Grits (2 pounds) and All Purpose Flour (5 pounds).  The smaller bags are intended for the home cook, while the 50 pound bags are more likely to be used by large bakeries and restaurants.  DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site.  (Chris Hunt for The Atlanta Journal-Constitution)Caption

Two products from DaySpring Farms are Stone Ground Grits (2 pounds) and All Purpose Flour (5 pounds). The smaller bags are intended for the home cook, while the 50 pound bags are more likely to be used by large bakeries and restaurants. DaySpring Farms is an organic certified farm that grows, harvests and grinds grain on site. (Chris Hunt for The Atlanta Journal-Constitution)

Photo credit: Chris Hunt

Photo credit: Chris Hunt

Simone, his daughter-in-law, is particularly looking forward to her next value-added project: her own gluten-free processing plant on the farm. Ironically, this wheat farmer’s wife is gluten sensitive. But if a farming family can adapt to circumstances and market demands, then it’s the boards.

For more information about DaySpring Farms, visit dayspringfarmsga.com. For more stories about Georgia farmers and recipes for their produce, visit ajc.com/georgia-on-my-plate.

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Recipes with Whole Wheat Pasta

Tomatoes: Health benefits and recipes

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As your garden tomatoes ripen, here are some ideas on what to do with them.

I say tomato – you say tomahto! Although I eat tomatoes practically 365 days a year, I always look forward to summer when it is in season. When their color gets deeper and their taste gets sweeter, I am overjoyed.

Technically, tomatoes are a fruit, and that’s because they have seeds and grow from the flower of a plant. But if you’re like me, you’ll keep calling them a vegetarian.

[See: How 16 Fruits Boost Your Health.]

What Are The Health Benefits Of Tomatoes?

May reduce the risk of prostate cancer.
One of the most well-known nutrients in tomatoes is lycopene. Lycopene is an antioxidant that has been shown in numerous studies to potentially prevent prostate cancer. An interesting fact: cooking a tomato actually increases lycopene levels. As much as you might think that raw vegetables are always better, that’s not necessarily the case here.

May reduce the risk of heart disease.
Again, lycopene, with its anti-inflammatory properties, can help reduce the risk of cardiovascular disease and stroke. In addition, tomatoes are also a good source of the antioxidant vitamin C. Like lycopene, vitamin C has anti-inflammatory properties that can help reduce heart disease. Foods rich in potassium, such as tomatoes, are also important in treating high blood pressure, according to the American Heart Association.

May help improve eye health.
Tomatoes also contain the antioxidants beta-carotene, lutein, and zeaxanthin. Research confirms that these nutrients are vital to our eye health and may prevent eye diseases such as cataracts, age-related macular degeneration, and diabetic retinopathy.

Can help prevent constipation.
A medium-sized tomato contains 1.5 grams of fiber and is 95% water. A diet rich in fiber and liquids has been shown to help improve bowel movements.

Are Some Tomatoes Better For You Than Others?
The short answer is yes. However, there are thousands of different varieties of tomatoes in the world, all of which are rich in vitamins and minerals. So instead of focusing on which is the healthiest, I would prefer someone to focus on which one they enjoy the most. The more you enjoy, the more you will eat. However, if you want to reap the benefits of lycopene from your tomato choices, stick with the red color versus the yellow or green color.

What is the best way to store tomatoes?
Depends on. For flavor and texture, it’s best to leave your tomatoes side by side, never stacked, in a cool, dark place on the counter – especially if they’re not fully ripened.

Once fully ripe, you have a few days, maybe a week, before they start to spoil and should definitely be placed in the refrigerator. They can easily hold out there for another two weeks. However, after chilling, it is best to bring it to room temperature before eating for better taste.

[See: Uses for Zucchini.]

The best ways to eat tomatoes

From salads, sauces, soups, stews, omelets, and sandwiches to just putting a grape tomato in your mouth, the possibilities are really endless.

Gazpacho recipe

A real favorite this time of year is the gazpacho soup. I love this recipe from registered nutritionist and award-winning cookbook author Ellie Krieger.

Ingredients:

– 1 medium-sized cucumber, peeled and pitted.

– 1 medium-sized red pepper, pitted.

– 1½ pounds of ripe tomatoes (4-5 medium), pitted and quartered.

– 1 slice of wholemeal bread, crusts removed.

– 1 small clove of garlic, chopped.

– 3 tablespoons of extra virgin olive oil, plus 4 teaspoons for garnish.

– 1 tablespoon of sherry vinegar.

– ¾ teaspoon of salt.

Directions:
Cut half of the cucumber and half of the bell pepper into large pieces and put in a blender. Finely chop the remaining paprika and cucumber and set aside for garnish.

Put tomatoes, bread, garlic, 3 tablespoons of olive oil, sherry vinegar, salt and ½ cup of water in the blender and stir until smooth. Chill in the refrigerator in an airtight container for at least two hours and up to four days.

Stir before serving and garnish each bowl with 2 tablespoons of chopped cucumber and paprika and drizzle with 1 teaspoon of olive oil.

Makes 4 servings. Serving size: approx. 1 cup.

Per serving: calories 190; Total fat 15 g (monofat 10.8 g, poly fat 1.8 g, satellite fat 2.1 g); Protein 3g; Carbohydrates 13g; Fiber 3g; Cholesterol 0 mg; Sodium 480mg.

[See: Best Summer Salads and Recipes.]

Plant-based pesto pasta salad with grilled grape tomatoes recipe

Another delicious recipe for summer with tomatoes is this one from nutritionist and cook Jackie Newgent.

Ingredients:

– 8 ounces of tri-colored grape tomatoes (about 24).

– 2 teaspoons of extra virgin olive oil.

– 8 ounces of dry whole wheat rotini or farfalle.

– 1/3 cup of fresh vegan basil pesto (see below) or pesto of your choice.

– 1½ cups of wrapped fresh baby rocket (1½ ounces).

– ¼ teaspoon sea salt or to taste.

– 2 tablespoons of pine nuts, roasted in the pan.

– 4 lemon wedges.

Directions:
Preheat the grill or grill pan. Put grape tomatoes on skewers. Brush with olive oil. Grill over direct medium heat until deep grill marks form, about 8 minutes.

In the meantime, cook the pasta according to the package instructions (ideally in salted water) for about 10 minutes. Drain, toss with ice cubes to cool, then drain again.

Mix the cooled pasta with the pesto. Then mix with rocket, grilled grape tomatoes, sea salt and pine nuts. Adjust the seasoning.

Serve with the lemon wedges.

Makes 4 servings. Serving size: 1 1/3 cups.

Per serving: 340 calories, 12g total fat, 1g saturated fat, 0g trans fatty acids, 0mg cholesterol, 210mg sodium, 54g total carbohydrates, 8g fiber, 3g total sugar contains 0g added sugar, 12g protein.

Fresh vegan basil pesto recipe Re

Ingredients:

– 2 cups of wrapped fresh basil leaves.

– ½ cup of pan-roasted pine nuts or peeled roasted pistachios.

– 2 to 3 large cloves of chopped garlic.

– zest of 1 small lemon.

– 2 teaspoons of lemon juice.

– ¼ teaspoon sea salt.

– 1/8 teaspoon each of crushed red paprika flakes and smoked paprika.

– ½ cup extra virgin olive oil

Directions:
In a food processor, pulse all of the ingredients except olive oil until finely chopped. Then drizzle with olive oil and puree to the desired consistency. Makes 1 cup. Freeze extra pesto for later use.

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Tomatoes: Health Benefits and Recipes originally featured on usnews.com

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Recipes with Whole Wheat Pasta

Protein Week 2021: 5 High-Quality Sources Of Protein To Include In Your Diet

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The year of the pandemic brought health to the fore. Conversations about fitness, immunity and nutrition are the order of the day. People have become more aware of maintaining good health, and one of the key elements in doing this is eating right. A balanced diet that provides the fuel it needs for the body to function properly. An ideal stable diet must contain sufficient amounts of nutrients such as proteins. Protein – the building blocks of the human body are needed for tissue repair, muscle building and other growth and development functions, making them one of the basic components of our diet.

As one of the most important nutrients, protein can be included in the diet in many forms and from various sources, which can be vegetarian or non-vegetarian. According to experts, at least 30-35% of your daily diet should be protein. However, it doesn’t just depend on the amount of protein you consume in a day, but also on the quality. High quality protein is said to have all 9 essential amino acids in the right amounts to make them whole. Therefore, the protein-rich foods are also referred to as “complete” or “whole” protein.

There are several high quality sources of protein, both animal and plant based.

Here are the top five high quality protein foods to include in your diet.

1. Soy and its products

Soy is one of the few vegetable proteins that is considered complete or high quality. It also has antihypertensive and cholesterol lowering properties. Soy can be consumed alone or made into soy pieces, soy chaap, tempeh, soy milk and tofu. Soy chunk pulao, soy chili, tandoori soy chunks, masala soybeans, soy falafel and soy bean salad are just a few examples of meals that can be prepared with soy products. When cooking soy curry, paneer can be added to increase the protein content.

(Also Read: 6 Excellent Sources Of Vegetarian Protein To Add To Your Daily Diet)

2. fish

Fish and seafood are considered an excellent source of high quality protein. It’s also low in calories and high in omega-3s, which makes it a great addition to your daily diet. Fish that can be added to your diet include tuna, mackerel, salmon, and trout. Some preparations include salmon spaghetti, creamy spinach stuffed salmon, garlic butter baked salmon, Goan mackerel curry, smoked mackerel pulao, and more. To develop some flavors in minutes, marinate tuna in a sweet and flavorful honey and mustard mixture for 30 minutes before cooking over a hot grill for an easy and nutritious dinner. Side it with some rice and grilled vegetables to finish it off.

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Fish like salmon and tuna are considered good sources of protein. Photo credit: iStock

3rd egg

Both the yolks and whites are high in protein, which makes them a good source of protein. According to the USDA, a single boiled egg can provide up to 26% of your daily protein needs. Eggs are low in calories, rich in nutrients, and are also recommended for weight loss. Although it is small, it offers many health benefits. Eggs play an important role in a wide variety of sweet and savory foods. Egg fried rice, Indian style egg curry, scrambled eggs, egg bhurji, and other egg-based dishes can be prepared for lunch or dinner. Heat a simple egg fry with butter instead of oil to add a little more flavor and protein.

(Also Read: Healthy Eating: 4 Relatively High Protein Fruits)

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4. Quinoa

Another plant source on the list, quinoa contains all nine amino acids the human body needs, making it a complete protein. The whole grain is not only gluten-free, but also enriched with a lot of fiber.

As a popular plant-based legume, there are many recipes that can be cooked. Some of these are Quinoa Salad, Quinoa Meatballs, Quinoa Chicken Parmesan, Garlic Mushroom Quinoa. Plus, you can also incorporate it into your breakfast bowl by making quinoa oats and quinoa upma. Cheese lovers can also add cheese to any quinoa meal, as these two foods are great for a healthy and happy person.

(Also Read: Why Protein Is The Most Important Nutrient Your Body Needs Everyday)

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5. Milk and dairy products

Milk is a nutrient-dense food that is high in protein. Dairy products like paneer and cheese can be considered high quality sources of protein. On the contrary, some dairy products like cheese, while high in fat, offer many other nutritional benefits as well. Yogurt is another dairy that is considered healthy and can be included in the diet. The diverse range of dairy products can be used in a wide variety of dishes, from sweet to savory. Paneer Makhani, Milk Cake, Milk Pudding, Cheese Burst Pizza, Cheese Spaghetti, Dahi Boondi, Kheer and Rasgulla are just some of the many well-known dishes that stimulate the taste buds. Adding a pinch of cream to any Indian dish elevates it and adds a layer of regal flavor.

(Also Read: 6 Reasons You Should Include More Protein In Your Breakfast)

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Milk and dairy products contain significant amounts of protein. Photo credit: iStock

Right To Protein, a nationwide public health awareness initiative that aims to raise awareness about protein, is celebrating on the 24th that the initiative introduced a professional guide – “Quality Protein – Hall of Fame” of seven high-quality proteins – Chicken, Egg, Salmon, Soybeans, Quinoa, Tofu, and Paneer, which are recommended for consumption on seven days of the Protein Week and after.

Now that you have a better understanding of high quality protein and the foods in it, remember to include these high quality sources of protein in your diet for a healthier, happier life!

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