12 Steps to Whole Foods

Replacing White Flour with Whole Grains
Millet. This is the only grain that is alkaline rather than acidic on the pH scale. Since most of us have a tooacidic
internal environment thanks to refined foods, meat, and other factors in the modern lifestyle, we should
be seeking as many ways as possible to alkalize our cells, blood, and tissues. Eating millet is an excellent way
to do that, and its alkalinity makes it very easy to digest.
Millet is a good source of manganese, magnesium, potassium, copper, and phosphorus. It is a staple in Africa
and is also grown and consumed in Asia and India. Here in the U.S., most people think of it as birdseed or
livestock feed, but those who try it find it to be a great addition to the diet. Millet is gluten free and is being
discovered by increasing numbers of gluten-intolerant individuals.
Storage. Millet is an excellent grain for long-term storage. In an airtight container with oxygen
absorbers, it will last for many years.
Cooking directions. Use 1 part millet to 2.5 parts water. Bring to a boil, reduce the heat, and simmer
15-25 min.
Amaranth. Prized by Mayan and Incan people anciently, amaranth isn’t truly a cereal grain, but has been
classified variously as a vegetable or herb. It has a phenomenal nutritional profile in dozens of vitamins and
minerals that more traditional American grains like wheat cannot even come close to. It is one of the highest
grains in the world in both fiber and protein, and it contains no gluten. It can, therefore, be substituted for wheat
no more than 25% in bread, but use it freely in flatbreads, muffins, or other baked goods.
Storage. Amaranth is not a good long-term storage grain as it has high oil content, so it goes rancid
before long. I freeze mine in gallon freezer bags if I intend to keep it longer than a year. You can store
it for a few years in airtight containers with oxygen absorbers.
Cooking directions. Use 1 part amaranth to 2 parts water. Bring to a boil, reduce the heat, and simmer
for 20 min.
What Is the 1, 2 Rating System in the Recipes?
The recipes in this chapter are rated 1 or 2.
Recipes rated 1 are whole grain (and naturally sweetened, where applicable) and are a great transition for
anyone coming from a diet high in refined foods. They are much more nutritious than anything using refined
flours or sugars.
Recipes rated 2 are even more nutritious, because they are made with the highly alkaline grain millet or the
high-protein grain quinoa, or they have lots of raw vegetable ingredients—or they use soaked, sprouted, or
fermented grains to neutralize phytic acid and release nutrients in the grains for absorption. This soaking
process also breaks down (or predigests) proteins in the grains, making them easier on your digestive system.
© Copyright Robyn Openshaw 12 Steps to Whole Foods 255