12 Steps to Whole Foods

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Replacing White Flour with Whole Grains What Are the Whole Grains? Whole grains are plentiful and varied, and you can try any of these for positive effects on your fiber intake and overall diet: Rye 1 Barley 4 Spelt 2 Buckwheat 5 Kamut 3 Millet 6 Oats Quinoa 7 Corn and popcorn Sorghum Wheat and bulgur (cracked wheat) Amaranth 8 Brown rice and wild rice (many varieties of each) Emmer, farro, grano (lesser known grains) 248 12 Steps to Whole Foods © Copyright Robyn Openshaw
Replacing White Flour with Whole Grains How Do I Substitute Whole Grain for White Flour? If you have been using refined flour in baking, you could strategize shifting to whole grains by adding more and more whole-wheat flour and less and less white flour in your bread and recipes, over time. But if you want to quit buying white flour cold turkey, now that you know how utterly deficient in nutrition and even harmful it is, another way to transition to whole grains is to use soft white wheat, ground as finely as your grain grinder allows, for “pastry” flours (cakes, cookies, etc.). It’s very light, and I’ve noticed that children can’t tell the difference. It does not have the protective outer layer that hard white or hard red wheats have, though, so the hard wheats are best for long-term storage (they are also highest in protein and gluten). For bread, start by using hard white wheat, also ground finely. Once you are enjoying whole-grain breads, you can transition to substituting other grains like red wheat, Kamut, and spelt. I regularly substitute whole-wheat flour for white flour in cookie and cake recipes, in a 1:1 ratio, with good success. It’s easy, so don’t be afraid to give it a try in virtually anything calling for flour. What Are Phytates and How Do I Avoid Them? Getting off refined-grain products and onto whole grains is a great first step! But you need to learn about two things: first about phytates, and then about yeast. Phytates are natural, acidic chemical compounds in the bran of grains that some experts say bind to calcium, magnesium, copper, iron, and zinc, making those nutrients less bioavailable and potentially leading to deficiencies. So that we can absorb the nutrition of grains well in the gastrointestinal tract, grains should ideally be soaked in water, sprouted, or fermented to neutralize the phytic acid. This is easy to do and requires only a little planning ahead. You already learned about the power of lacto-fermentation in Chapter 8, with vegetables and milks. The way this works with grains is that enzymes and microorganisms break down starches, tannins, and proteins including gluten. Sally Fallon and Mary Enig, Ph.D., say in Nourishing Traditions that “virtually all pre-industrialized people soaked or fermented their grains before making them into porridge, breads, cakes and casseroles” (p. 452). 22 Modern culture has largely abandoned this practice, and Fallon and Enig say this represents a detriment to our health. That said, I do not believe (as Fallon does) that unsoaked grains pose a great risk to our health, and I believe much evidence exists that unsoaked grains have also been widely used by healthy populations. Jordan Rubin (The Maker’s Diet) claims that ancient peoples stacked damp grain in storage, thus neutralizing phytates. This makes no sense to me, since damp grain quickly becomes moldy grain. I personally have a very difficult time sprouting grains, as they mold quickly, even though I live in a dry climate. Nuts and seeds sprout well, and grains can be soaked for up to 24 hours—but beyond that, they are difficult to grow unless you put a great deal of effort into the perfect conditions. The phytate issue is fiercely contested in the nutrition world, with some believing that soaking grains is critical and others believing it’s unnecessary. I have studied compelling evidence on both sides, leading me to the recommendations that follow. © Copyright Robyn Openshaw 12 Steps to Whole Foods 249
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12 Steps to Whole Foods by Robyn Op
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Table of Contents Table of Contents
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Table of Contents Cabbage Salad Dre
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Table of Contents Kale Recipes . .
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Table of Contents Parmesan Flax Cra
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Table of Contents Nut Milk (3) . .
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About the Author Robyn Openshaw gre
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Now she has 12 Steps to Whole Foods
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The 12 Steps program is a well rese
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Over the years, I have learned a lo
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I knew a “whole-foods diet” was
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Foreword By family physician Denise
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Foreword GSG nutrition is compatibl
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Preface You’ve always wanted to e
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Preface If you struggle with your w
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Introduction What Is the Goal of Th
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Introduction Finally, have a basic
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Introduction Nutrition is no differ
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Introduction Keep your talk about n
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Introduction sugary foods for even
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Introduction Don’t I Need to Eat
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Introduction Fourth, I strongly rec
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Introduction Document any “cleans
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Introduction I’ve invited the att
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Introduction business, family—the
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CHAPTER 1 Bye-Bye, Stimulants — H
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Bye-Bye, Stimulants — Hello, Gree
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CHAPTER 2 Making Salad the Star You
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Making Salad the Star This month, u
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Making Salad the Star Why Maximize
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Making Salad the Star Money-Saving
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Making Salad the Star © Copyright
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Making Salad the Star Tomato-Onion-
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Making Salad the Star Christmasy Sa
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Making Salad the Star Waldorf Salad
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Making Salad the Star Southwest Sal
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Making Salad the Star © Copyright
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Making Salad the Star Beet-Pear-Fet
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CHAPTER 3 Dressing Up Your Salads Y
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Dressing Up Your Salads High-Nutrit
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Dressing Up Your Salads Your Journa
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Dressing Up Your Salads Strawberry-
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Dressing Up Your Salads Cabbage Sal
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Dressing Up Your Salads Maple Syrup
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Dressing Up Your Salads Ginger-Miso
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Dressing Up Your Salads Pesto Vinai
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Dressing Up Your Salads © Copyrigh
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CHAPTER 4 Avoiding Bad Fats, Enjoyi
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Avoiding Bad Fats, Enjoying Good Fa
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CHAPTER 5 Reaping a Gardener’s Re
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Reaping a Gardener’s Rewards chur
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Reaping a Gardener’s Rewards Wher
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Reaping a Gardener’s Rewards red,
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Reaping a Gardener’s Rewards Why
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Reaping a Gardener’s Rewards You
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Reaping a Gardener’s Rewards You
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Reaping a Gardener’s Rewards How
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Reaping a Gardener’s Rewards Our
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Reaping a Gardener’s Rewards BELL
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Reaping a Gardener’s Rewards Carr
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Reaping a Gardener’s Rewards KALE
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Reaping a Gardener’s Rewards SPIN
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Reaping a Gardener’s Rewards Zucc
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Reaping a Gardener’s Rewards Vani
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CHAPTER 6 Making Plant-Based Main D
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Making Plant-Based Main Dishes Amer
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Making Plant-Based Main Dishes What
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Making Plant-Based Main Dishes Mill
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Making Plant-Based Main Dishes 4. D
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Making Plant-Based Main Dishes Garl
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Making Plant-Based Main Dishes Bake
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Page 221 and 222: CHAPTER 7 Sprouting and Dehydrating
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CHAPTER 11 Creating Delicious Whole
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Creating Delicious Whole-Food Treat
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CHAPTER 12 Achieving an Alkaline In
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Achieving an Alkaline Inner Terrain
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APPENDIX A Recipe Ingredients These
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Recipe Ingredients Coconut liquid.
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APPENDIX B GreenSmoothieGirl Resour
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GreenSmoothieGirl Resource Library
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APPENDIX C References Chapter 1 1.
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Index Symbols “Cheesy” Collard
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Index bay leaf Chipotle Black Bean-
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Index Whole-Grain Pasta with Thai C
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Index Coconut-Oat Cookies recipe 32
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Index green beans, why grow in 126
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Index leek Green Lentil Soup 187 Tu
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Index Buckwheat Asparagus Stir Fry
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Index purslane nutrition facts 40 R
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Index sprouting almond recipes 210
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Index whole-grain couscous, Whole-G
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12 Steps to Whole Foods

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