I love getting new cookbooks. The one I’m reading now is The Complete Cookbook by Judith Finlayson. A lot of people I know are sensitive to gluten (aka celiac disease,) which is to say they have difficulty digesting gluten, a protein found in wheat, barley and rye. Instead of eating highly refined grains typically consumed in North America – i.e. white wheat flour, white rice and steel-ground cornmeal – people with gluten sensitivities tend to eat whole grains.
But anyone can benefit by eating whole grains. FYI – did you ever wonder what ‘whole grains’ meant? Whole grains are the seed of certain plants. The outer layer (husk) is removed leaving the “berry” and they contain all three parts of the grain: bran, germ and endosperm. When all three parts of the grain are kept together you get more nutrients. Refined grains, like white flour remove the germ and the bran during the milling process, leaving just the endosperm with far less nutrients.
‘Well, what’s so great about whole grains?’ you might be wondering. Studies show that eating whole grains:
- reduces the possibility of developing Type 2 Diabetes
- makes it less likely you’ll have a heart attack
- helps keep blood pressure under control
- lowers risk for certain types of cancers
- assists keeping weight under control
- helps keep cholesterol levels low
- promotes regularity
So give whole grains a try! This cookbook is filled with lots of tasty recipes with a variety of whole grains, from wild rice to quinoa. FYI – I have not been compensated for this post beyond receiving a free copy of the cookbook to review. Below is a soup recipe you might like, that is also Vegan-friendly.
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Here is the recipe excerpted from The Complete Gluten-Free Whole Grains Cookbook by The Editors of Robert Rose Inc. © 2013 Robert Rose Inc.www.robertrose.ca All rights reserved: May not be reprinted without publisher permission.:
Sweet Potato and Millet Soup
- 1 tbsp vegetable oil
- 2 onions, finely chopped
- 2 carrots, peeled and diced
- 2 stalks celery, diced
- 2 cloves garlic, minced
- 2 tsp minced ginerroot
- 2 tsp curry poder
- 1tsp freshly grated orange zest
- 2 cups sweet potato puree (see Tips, below)
- 6 cups homemade vegetable stock or reduced-sodium chicken stock
- 3/4 cup millet, toasted (see Tips, below)
- 1 cup freshly squeezed orange juice
- 1/4 cup pure maple syrup
- Salt and freshly ground back pepper
- Toasted chopped walnuts or sliced almonds
- Plain yogurt, optional
1. In a large saucepan or stockpot, heat oil over medium heat for 30 seconds. Add onins, carrots and celery and cook, stirring, until carrots have softened, about 7 minutes.
2. Add garlic, ginger, curry powder and orange zest and cook, stirring, for 1 minute. Add sweet potato and stock and stir well. Bring to a boil. Stir in millet. Reduce heat to low. Cover and simmer until millet is tender and flavors have blended, about 30 minutes.
3. Add orange juice and maple syrup and heat through. Season to taste with salt and pepper. Ladle into bowls and garnish with toasted walnuts and a drizzle of yogurt, if using.
Curried Sweet Potato and Quinoa Soup: Substitute an equal quantity of quinoa for the millet. Do not toast it, but rinse thoroughly before adding to the soup.
Nutrients per serving
- Calories 240
- Protein 4.8g
- Carbohydrates 48.8g
- Fat (Total) 3.5g
- Dietary Fiber 5.5g
- Sodium 46 mg
- Cholesterol 0 mg