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Recipes with Whole Wheat Pasta

We Found a High-Fiber Flour That’s Actually Tasty

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Unless you have missed out on every single nutritional item since the early 1990s, you probably know that a whole grain bread beats miracle bread every time when it comes to nutrition. By using all of the wheat grain, whole grain flour is richer in fiber. That means a slice of whole grain bread You are less likely to raise your blood sugar levels than having one White flour and it keep you full longer as fiber takes time to digest. It become Likewise Keep your gastrointestinal tract moving as fiber is good for “regularity”. In addition, whole wheat flours tend to contain more vitamins and minerals, including selenium, an antioxidant that may reduce your risk of several common cancers, including breast and colon cancer; Manganese, a trace element that can help build strong bones; and folate, a B vitamin that helps produce red blood cells.

The problem, however, is that whole wheat flour tastes healthy. This high fiber content weighs down breads and results in toothy biscuits, to put it mildly. Some people may even find the taste of whole grains slightly bitter.

Bakers have been trying to find workarounds for years. Many “whole grain” bread recipes use a mixture of wheat and white flour. Flour manufacturers have tried to develop offerings that taste less like whole grains. Then there’s the King Arthur Baking Company’s Whole Grain Bread Improver, a blend of vital wheat gluten, soy flour, and inactive yeast that promises a better boost in even the heartiest of breads. While these innovations improve baked whole grains, the end results mostly keep their ’70s era, Erdmama, “Would you like some carob chips with it?” Vibrations.

Now, however, Bay State Milling, a Massachusetts-based grain company, says it has chopped delicious, high-fiber flour once and for all. His new product, called Flourish, claims to act like white flour, despite having as much fiber as whole grains. The secret, says Matthew Jacobs, director of strategic marketing at Flourish, is a special type of wheat from Australia.

First, a quick lesson on the anatomy of a grain of wheat. On the outside is the bran, which looks like a thin brown skin. Most of the wheat grown in the United States has all of the fiber on it. If you are making whole wheat flour, grind all of your grain, including the bran. To grind white flour, on the other hand, you peel off the bran and simply pulverize the inside of the kernel, called the endosperm.

Flourish uses a variety of wheat developed by scientists from the Commonwealth Scientific and Industrial Research Organization (CSIRO), Australia’s national research agency for science back in the 1990s. It was then that the Australian government realized that its citizens were not getting enough fiber and put scientists to work to grow better tasting, high fiber wheat. According to CSIRO, two enzymes have been identified that, when reduced in normal wheat, increase the total fiber content in the endosperm. The scientists then set about growing wheat that contained less of these enzymes. This wheat became commercially available for food manufacturers in 2017 and is now being offered to consumers in the form of flour for the first time. To make flourish, the company removes the kernels of its bran to make sure it bakes and tastes like white flour. However, thanks to the fiber in its endosperm, it has an even better nutritional profile than whole grains. A 30-gram serving (about a quarter of a cup) of flourish has six grams of fiber, while an equal serving of whole grains is only three grams, and white flour has at best one gram (my bread flour doesn’t even state fiber on the nutrition label).

More notably, the endosperm contains amylose starch, or “resistant starch,” which is a particularly healthy species, says Abby Langer, a Toronto-based dietitian and author of the book Good food, bad nutrition. During digestion, resistant starch turns into short-chain fatty acids that feed our gut microbiota, she says. While research into our gut microbiomes is an emerging area, healthy gut microbes can improve immune system function, regulate weight, and aid general digestion. Langer makes sure, of course, that resistant starch can also be obtained from a number of other foods such as lentils and Jerusalem artichokes.

She also winces when I tell her the price. Amazon sells a five pound bag from Flourish for $ 22.50. Why does it cost so much? Jillian Wishman, Strategic Marketing Manager at Flourish, points out that six years ago the company had to start building a whole new supply chain for this very special wheat. That means signing contracts directly with wheat farmers and guaranteeing a premium price for growing their product.

The real question, however, is whether it’s worth it. I put flourish in the bread recipe I make every Sunday. Essentially, it’s a loaf that’s 70 percent white flour and 30 percent whole wheat flour, with some oatmeal for texture. I used flourish instead of the white and whole wheat flour, and because Jacobs warned me that “fibers love water,” I increased the H2O a little in my tried and tested recipe. It usually calls for two cups, but I added two and a half.

Two climbs and a trip through a 350-degree oven later, I had a well-risen loaf begging to be sliced ​​and buttered. I have to admit it tasted better than my normal white and wheat mix. It was a product that looked more like white flour bread.

The bottom line, if you want to add more resistant starches to your diet and have the cash to spare, this could be a great option. Just know that, like your bread dough, your grocery bill will go up.

Main photo: Ronald R. Koeberer / Cavan

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Recipes with Whole Wheat Pasta

Cassy Joy Garcia offers a way to cook once, get 2 meals

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This cover picture published by Simon & Schuster shows

This cover picture published by Simon & Schuster shows “Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” by Cassy Joy Garcia. (Simon & Schuster via AP)

AP

Some families just love leftovers. What’s easier than reheating and digging up yesterday’s food? But this isn’t Cassy Joy Garcia’s family: they’re not leftover fans.

So Garcia had to get creative on her latest cookbook, which offers busy home cooks a way to reduce stress in the kitchen by turning one meal into two different ones.

She does it by planning two meals that usually share one protein. She cooks meat, fish or poultry for one meal and sets aside something for tomorrow’s dinner that will have its own flavors.

“When we started putting this puzzle together to see what it might look like, I realized we were drawn to something that I already do and use,” she says. “I just never really thought of it as a formula.”

“Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight’s Dinner into Tomorrow’s Feast” shows how to switch from a beef and vegetable stew one night to shredded beef tostadas the next. Or dry grated grill brisket on Tuesday and cheesesteak filled peppers on Wednesday.

“I like the idea of ​​being able to bridge the efforts of tonight into a future meal,” she says. “If you get stuck, you have the feeling that you are constantly catching up.”

Each set of twin recipes includes cooking tips and multiple ways to replace a gluten-free, nut-free, grain-free, low-carb, or dairy-free diet. It also includes a dozen pairs of vegetarian meals.

“Her idea of ​​having a head start on making something really big today that will be totally delicious and then turning those leftovers into something else – that’s the real way she cooks,” said her editor, Justin Schwartz , Vice President and Editor-in-Chief at Simon Element, an imprint of Simon & Schuster. “It’s a concept that was true to her heart.”

Garcia’s creativity was in full swing to make sure Meal # 2 didn’t taste like Meal # 1 Chipotle Beef Tacos, the balsamic vinegar worked well with the chillies.

“The biggest challenge was that these taste profiles should be very different, but that commonalities should be found between them,” she says.

In one pair of recipes, Garcia fried a whole chicken in a lemon and garlic mixture for a rustic country dish and then used the breasts to make an Asian-inspired sesame chicken for the second dish.

“You don’t necessarily look at these two dishes and think they can work together. But garlic and lemon are common in Asian dishes. And so I got involved in these threads, ”she says.

Her editor says Garcia didn’t take any short cuts or fell into the lazy trap of just making two similar southern dishes for first and second meals.

“Cassy has such a keen sense for food and flavors. She really brought that to the table, ”said Schwartz.

Garcia is the creative force behind the popular food blog Fed + Fit, which she started in 2011. As a holistic nutritionist, her previous book, Cook Once Eat All Week, was weekend cooking for midweek use. She lives in San Antonio, Texas with her husband and two children.

She is a tinkerer in the kitchen and constantly refines. “I sometimes like to think that my recipe development method is almost literal, throw spaghetti on the wall and see what remains,” she says with a laugh and adds modestly that she identifies with the incomprehensible character of the Swedish chef Muppet.

“Cook Once Dinner Fix” is intended to help families escape the temptation to order and to relieve tension by planning two meals on weekdays around 5 pm: What is for dinner?

“As much as I love to cook, having dinner on the table can feel incredibly awkward and stressful,” says Garcia. “Meal two, it’s ready. It is planned. You know what it will be. “

The global pandemic disrupted the book – it shut down when the poultry recipes were photographed – but Garcia used the time to reconsider her work.

“It has allowed me to look back on the manuscript and see how we can make it even easier for people?”

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Recipes with Whole Wheat Pasta

Top Foods for Protein Sources on a Plant-Based Diet

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Plant-Based Protein: Top Foods for Protein Sources in a Plant-Based Diet

There are many reasons for switching to a plant-based diet. One of the main reasons is growing concerns about climate change. Over the past few years, we’ve realized that animal foods may not be as healthy as they appear.

This has increased the fear of chronic illness and is one of the main reasons behind the developing imagination. As more of us consider making the switch and finding a beginner plant-based eating plan, this movement of focusing on foods from plant sources is a trend that is not going to fade.

Traditionally, people eat plant-based foods for a variety of reasons. These include religious beliefs, animal welfare, and health concerns. More recently, however, people have been looking for more specific plant-based diet benefits and developing their own plant-based diet recipes and plant-based weight loss programs. But what about vegetable protein?

Once thought impossible, the fact is now that you can get enough protein from a plant-based diet. However, if you are new to all of this, you may want to know the best sources. Read on to discover top foods for protein sources in a plant-based diet …

Photo, Edward Howell.

High protein plant foods to consider

Whether you’ve just switched to a green diet or have been a vegetarian all your life, you need to know how to get key nutrients from plants and vegetables like protein.

Protein is readily available for non-vegetarians, but vegetarians may need to do a little research. Let’s take a look at some of the most protein-rich plant foods so you don’t miss out on protein.

fruits and vegetables

Fruits and vegetables are probably the most delicious way to add protein to your diet. It is believed that all fruits and vegetables contain some amount of protein. But some fruits and vegetables like spinach, broccoli, potatoes, sweet potatoes, artichokes, asparagus, guava, blackberries, and bananas contain good amounts of protein.

A good selection of fruits and vegetables is sometimes almost all you need for a nice plant-based diet. However, it’s also worth noting that it can be difficult to get the full amount of protein needed from just eating fruits and vegetables. This is where dietary supplements and protein powders for vegans come into play.

The above points are especially important for vegans who are fully committed to this diet.

Easy ways to get enough protein from a plant-based diet

Photo, Vita Marija Murenaite.

Edamame, tempeh and tofu

Edamame, tempeh, and tofu are all derivatives of soybeans and are great sources of protein. These plant-based foods can be used to prepare a variety of tasty dishes, including soups, burgers, parfaits, noodles, and chillies.

I am milk

Soy milk is the gym goer’s choice. It’s a form of processed milk made from soybeans. The fact that soy milk is fortified with extra vitamins, minerals, and other nutrients makes it a really great choice for health conscious people.

Oats and oatmeal

Oats are the cornerstone of any healthy breakfast and the most common way to meet your protein needs. They don’t contain full protein, but rather a higher quality protein that makes them a great food option.

Easy ways to get enough protein from a plant-based diet

Photo, Shashi Chaturvedula.

Seitan

Popularly known as wheat meat, seitan is a rich source of protein. It is made from gluten, the main protein in wheat. In addition to protein, seitan also contains selenium, iron, phosphorus, and calcium, making it a great choice for almost every vegetarian and vegan.

full grain

Brown rice, quinoa, brown rice noodles and farro ensure that you get the nutrients you need while still enjoying delicious food. We especially like to add ingredients like cashew cream to add flavor and thickness.

legumes

A plant in the Fabaceae family, legumes extend to beans, soybeans, peas, chickpeas, peanuts, lentils, lupins, mesquite, carob, tamarind, alfalfa and clover. Also known as legumes, these filling but tasty dishes go great with curries, pasta and salads.

Easy ways to get enough protein from a plant-based diet

Photo, Mika Baumeister.

Obtaining important nutrients

As with any diet, the benefits depend on the quality of the ingredients used and the amount consumed. It’s also important to consider nutrients that aren’t as typically found in a plant-based diet or, if you eat out a lot, a plant-based restaurant menu. The most important nutrients include:

– Vitamin B12 is typically found in foods of animal origin and must be supplemented
– Vitamin D, which is typically found in oily fish, can now be obtained from both mushrooms and dietary supplements. And of course the sun

Make sure to speak to your doctor when considering nutritional supplements to aid your diet and nutrition decisions.

A plant-based diet is known to increase your energy levels. It can be even more beneficial because you can exercise more. And be less sick. Also, spending more time in the gym means you can eat more. Of course, you don’t want to undo the gains you made from the extra exercise, so your choice of “treat” here is key.

One of our favorite snacks are the energy-boosting Hemp Energy Bites, which contain just six ingredients. In our opinion, digestible and yet enjoyable, this is an all-round hit.

We also have a huge fondness for keto avocado brownies, and since it’s possible to be keto and plant-based by replacing animal protein with plant-based protein, these are easy to make and tick all the chocolate monster boxes. You can read more about this type of plan here: including deciphering the difference between clean keto and dirty keto.

Easy ways to get enough protein from a plant-based diet

Photo, THE 5th.

Finally

There are many diet options to choose from, some keep and some don’t. Some might be for you and some might not. It is important to understand why you are embarking on a new plan. Is it a fad? For your health? A lifestyle change? Don’t want to eat animals? Or to help the environment?

Maybe it’s some of these reasons, maybe all of them, maybe none at all. Whatever you choose, do your research and adopt it.

Remember, protein is one of the human body’s greatest nutritional needs. After reading this article, maybe you are ready to give it a try and think about how to go on a two week plant-based diet? If so, remember that a healthy plant-based eating plan must include good sources of protein. From oatmeal for breakfast, avocado for lunch, hemp energy balls, nuts and seeds for snacking, and seitan, or delicious brown rice noodle dishes for dinner, this new way of life doesn’t have to be boring.

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Recipes with Whole Wheat Pasta

Fall 2021: From Ginger Pumpkin Soup to Maple Pumpkin Bread, 5 Healthy Pumpkin Recipes Perfect For Autumn

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Pumpkin is one of the most versatile foods in autumn. Not only is it used in decorations, but it is also known for its versatility in taste. From soups to desserts to lattes, pumpkin is the dominant taste in autumn. Pumpkin Spice Latte step-by-step recipe.

And best of all, it comes with a number of health benefits. In addition to promoting low calorie weight loss, pumpkin also boosts immunity as it is full of vitamins. The potassium, fiber, and vitamin C in pumpkins can also be beneficial for heart health. Therefore, pumpkin recipes are very healthy and leave you guilt free. At Latestly, we’ve put together five healthy pumpkin recipes for you to enjoy this fall. 5 easy-to-make and cheesy recipes for fall.

1. Ginger and pumpkin soup

This rich, creamy and warm soup can be prepared several days in advance and stored in an airtight container in the refrigerator. A unique mix of fresh ginger, pear nectar and peanut mix with the pumpkin results in a very surprising taste. This fall, you need to start your season with this delicious soup that has a very promising taste.

2. Pumpkin pan

Vegetable Pumpkin Pan is vegan, easy, healthy in that it contains all of the veggies, and it’s a comforting recipe as it only takes 30 minutes to prepare. The words calming and effortless are often used when talking about fall recipes, as this season is all about being lazy and enjoying the incoming winter chill. Combine this recipe with Red Kuri Pumpkin or any type of pumpkin and enjoy your cold autumn evening.

3. Maple pumpkin bread

Enjoy your autumn evenings with a cup of coffee or a latte and a slice of non-dairy white bread made from whole wheat flour and sweetened with maple syrup. With cinnamon, nutmeg and orange peel, the maple pumpkin bread is the perfect autumn breakfast for many.

4. Vegan Pumpkin Alfredo Noodles / Pasta

Ready in just 15 minutes, vegan pumpkin alfredo noodles are healthy and delicious. Try this gluten and dairy free recipe and enjoy your fall without guilt. The pumpkin not only gives the recipe an extra creaminess, but also gives the recipe a slightly sweet taste.

5. Pumpkin Pie Energy Bites

Working long shifts in the lazy autumn season? Then you absolutely have to pack these little bites in your bag. These energy bites are vegan, sugar-free, gluten-free and high in fiber and are easy to prepare, pack, store and eat.

Autumn is the time of year when the temperature gradually drops. The transition between temperatures makes people very lazy and low on energy. Try these hassle-free healthy pumpkin recipes while you sit back and enjoy the change of seasons from summer to winter.

(The above story first appeared on LatestLY on September 20, 2021 at 2:43 pm IST. For more politics, world, sport, entertainment and lifestyle news and updates, visit our website Latestly.com).

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