12 Steps to Whole Foods

Replacing White Flour with Whole Grains
Kamut. A close Egyptian relative of wheat with a much larger grain. It has 30% more protein than wheat and
is tolerated well by about 70% of people with wheat allergies. If you like peanut butter sandwiches or toast,
keep in mind that peanuts or another legume high in lysine round out Kamut’s amino acid profile to give you
an excellent protein source. Kamut hasn't been changed by hybridization, so it retains its ancient nutrition and
flavor.
Because it has slightly higher fat content, it’s a high-energy food, with higher levels of vitamin E, selenium,
thiamine (B1), riboflavin (B2), phosphorus, copper, magnesium, zinc, and pantothenic acid than wheat. Spelt
and wheat are higher in fiber, but Kamut is a low-glycemic-index food, helping to keep insulin levels steady
and avoid blood sugar highs and lows.
Storage. Kamut is an excellent grain for long-term storage.
Buckwheat. Technically, buckwheat is not a cereal grain, but rather a fruit seed—and a highly nutritious one.
If you substitute 25% of your wheat flour with buckwheat flour, the amino acids round out those in the wheat,
giving you a virtually perfect balance of the full spectrum of amino acids. This is actually a better protein
balance than animal proteins!
Further, buckwheat is rich in linoleic acid (an essential fatty acid) that is fairly rare in foods, and B vitamins as
well as phosphorus, zinc, copper, iron, and manganese. Buckwheat, along with amaranth and quinoa, is one of
the few plant sources constituting a “perfect protein” because of its well rounded amino acid profile.
Storage. Buckwheat comes to you with its outer shell removed, causing it to have less protection
against oxidation of its oils than some other grains like wheat. It is, therefore, not a great choice for
long-term storage. Store it for up to a year in airtight containers, preferably with oxygen absorbers.
Cooking directions. Toast buckwheat in an oil-sprayed skillet until lightly browned, tossing often.
Use 1 part toasted buckwheat to 2 parts water, bring to a boil, and reduce the heat to simmer for 20-30
min. or until the liquid is absorbed. This is called “kasha” cereal. I like to add shredded apples,
cinnamon, and a bit of peanut butter and maple syrup to it for breakfast.
Oats. The whole kernel is called a “groat,” and you can use your grain grinder to make flour with the groats, or
use regular rolled oats in muffins, cookies, cereal, and many other recipes. Quick oats are a processed food,
having been rolled, cooked, and dehydrated with much of the fiber and vitamins eliminated. Avoid quick oats
and their quick release of sugars to the bloodstream, and use “regular rolled oats” instead. If you use 25% oat
flour in your bread, its vitamin E helps keep the bread fresh longer.
Quinoa. Quinoa is not technically a grain, but a fruit seed. If you mix 25% quinoa into your wheat, your bread
or pancakes are a complete protein. Some wheat varieties come close to matching quinoa’s protein content, but
barley, corn, and rice have less than half the protein of quinoa. And, quinoa tastes good! The National
Academy of Sciences calls quinoa one of the best sources of vegetable protein, as its amino acid balance is
close to the U.N.’s Food and Agriculture Organization ideal.
Storage. Quinoa’s shell is stripped and its oil is more exposed than wheat’s. Therefore, it can be stored
for up to a year in your pantry or fridge, or a few years in an airtight container (preferably with oxygen
absorbers).
Cooking directions. Use 1 part well rinsed quinoa to 2 parts water. (Rinsing well to eliminate the
natural but bitter and slightly toxic saponin coating is important—let it sit for a couple of minutes in
water, stir well, then rinse with a fine strainer.) Bring to a boil, reduce the heat, and simmer for 15 min.
254 12 Steps to Whole Foods
© Copyright Robyn Openshaw