Martha A. Cheves's Blog, page 45

Recommended power Foods - Part 9 - Grains #9, #10 and #11

Recommended Power Foods - Part 9 - Grains #9, #10 and #11
(Information from The Power of Food - Bonnie Raffel R. D., Author)


#9 - Soy Flour - Soy Flour is ground from soybeans and is very high in protein and low in carbohydrates.  This flour is available from full fat to low fat versions.  Full fat soy flour contains 20% fat and 35% protein, the low fat contains 6% fat and 45% protein, and the defatted soy flour contains 1% fat and 50% protein.  Combine this flour with wheat flour to increase the protein content when baking.


#10 - Triticale Flour - this flour is manmade by cross breading wheat and rye.  When this flour is milled, it contains both nutritional values of wheat and rye flours.



#11 - Teff Flour - Teff is a fine stemmedtufted grain grass.  The teff grain is the smallest grain in the world and measures 1/32 of an inch in diameter.  Because of the teff bran and germ size being small, the bran and germ stay intact during processing making it nutritionally dense.  Teff is gluten free, high in protein, carbohydrate, fiber, and many other minerals.  

Recommended Power Foods - Part 8 - Grains #7 and #8

Recommended Power Foods - Part 8 - Grains #7 & #8
(Information from The Power of Food - Bonnie Raffel R. D., Author)
#7 - Wild Rice - Wild rice is not a true grain, but is a type of edible grass.  Wild rice provides protein, B vitamins, minerals, and fiber.  The darker the grain the more bran is intact.  Add wild rice to soups, bread stuffing, or mix together brown and wild rice and cook as a side dish.

#8 - Amaranth - This is a tiny seed that contains all of the essential amino acids, making it a complete protein.  Amaranth flour contains more fiber and iron than wheat flour, and also provides calcium.  It can be found in the form of flakes and flour, and can be combined with other flours for baking.

Cracker Pizzas

Saltines or butter round crackers
Cheese
Pepperoni
Olives

Preheat oven to Broil.  Place the crackers in rows on a cookie sheet lined with parchment or foil.  Sprinkle each cracker with cheese.  top with Pepperoni or olives.  Broil for 2-3 minutes or until cheese is bubbly and melted.

Comment:  I found a recipe for pizza appetizers using crackers.  The recipe, along with several others (3 pages), was typed using an OLD typewriter.  I have no idea how old these sheets were but I don't believe the typewriter was electric.  The original called for soda crackers (saltines) that were to be drizzled with melted butter and then topped with cheese.  These were baked until the cheese melted.  I eliminated the butter and added the pepperoni and olives.  I also changed it form baking to broiling with hope that the crackers wouldn't become soggy.  I also made some of these using butter round crackers which actually came out the best.  These are simple to make and do make great appetizers - hot or cold.  Plus, the kids would love to make these for a pizza night.

Recommended Power Foods - Part 7 - Grains (Continued)

Recommended Power Foods - Part 7 - Grains #5 and #6
(Information from The Power of Food - Bonnie Raffel R. D., Author)


#5 - Oats and Oat Flour - Oat, oatmeal, and oat bran contain a type of fiber called betaglucan, which aids in lowering cholesterol and fights infection.  Oats contain antioxidants which are heart healthy.  Oats are provide more protein than wheat and are rich in vitamins B and E, and are loaded with soluble and insoluble fiber.  Enhance your diet with hot oatmeal at breakfast, sprinkle oat bran on cold cereals, or mix in dry oatmeal when making meatloaf.  Try using oat flour when making pancakes, waffles, quick breads, and oatmeal cookies. 



#6 - Wheat Flour - There are many types of wheat flour that provide a healthier texture because they include the bran and germ.  Whole wheat, stone ground and graham flour can be used interchangeably.  The only difference may be in coarseness and protein value.  Wheat flour provides complex carbohydrates, which is the source of insoluble fiber that benefits the digestive system.  Try incorporating wheat flour in your diet by adding 1/2 of white flour to wheat flour when baking breads or quick breads.

Recommended power Foods - Part 6 - Grains (continued)

Recommended Power Foods - Part 6 - Grains #3 and #4
(Information from The Power of Food - Bonnie Raffel R. D., Author)


#3 - Buckwheat and Buckwheat Flour - Buckwheat is not a true grain but the seed of an herb plant related to rhubarb.  Buckwheat does have more protein than rice, wheat, millet, or corn.  This food item is considered to lower cholesterol and balance blood sugars.  Also, toasted buckwheat is called "kasha", a Japanese buckwheat noodle called "soba".  Buckwheat flour is a rich source of nutrients and is gluten free.  Buckwheat flour can be mixed with whole wheat flour and used in bread products.



#4 - Brown Rice and Flour - When brown rice is processed the hull is removed.  One cup of brown rice is packed with nutrients that consist of: manganese, which is essential for energy production, a healthy nervous system, and produces antioxidant enzymes; and selenium, a mineral essential for a healthy immune system and thyroid metabolism.  Brown rice also provides a source of thiamine and niacin, which are essential for your nervous system and fiber needs.  Combine brown and Wild rice together for a change at mealtime.  Brown rice flour is processed with the bran and provides a good source of B vitamins and fiber, and is gluten free. 

Recommended Power Foods - Part 5 - Grains

Recommended Power Foods - Part 5 - Grains #1 and #2
(Information from The Power of Food - Bonnie Raffel R. D., Author)


Choose grains in the least processed form and include daily in the diet.  Listed below are different forms of grains that contain fiber rich bran and germ.  These grains assist in balancing the blood sugars, benefit the immune system, and provide a sense of fullness.


#1  - Rye and Rye Flour - These breads contain more protein, phosphorus, iron, potassium, and B vitamins than wheat.  Rye provides a large amount of fiber, which is good for the intestinal tract and aides in balancing blood sugar levels.  Rye flour is available in light, medium, or dark varieties.  The darker the flour indicates the level of bran incorporated into the flour.  Add rye bread to your lifestyle by substituting rye for wheat in sandwiches.  Combine rye and wheat flour in pancakes and other breakfast foods, or make a porridge using rolled rye flakes.



#2 - Barley and Barley Flour - Barley is sold in many forms, but hulled barley is richer in fiber and contains more nutrients than Pearl or Scotch barley.  This grain is very high in both soluble and insoluble fiber.  The fiber found in barley provides food for the "good" bacteria in the large intestine and can assist in greater health and disease resistance.  Flour ground from whole barley is more nutritious than flour ground from pearled barley because the bran is left intact.  Whole barley flour provides soluble fiber which aides in decreasing cholesterol in the blood.  Enhance your diet by adding barley to your soups, combine barley and wheat flour to make bread products, or use barley flakes as a hot cereal.

Recommended power Foods - Part 4 - Other Vegetables

Recommended Powers Foods - Part 4 - Other Vegetables
(Information from The Power of Food - Bonnie Raffel R.D., Author)


Other Vegetables - Pumpkin, sweet potatoes, carrots, and winter squash, have the deep orange-yellow hues.  Add the leafy greens to help maintain healthy skin and hair, protect against prostate cancer, and strengthen healthy vision.  The redness in tomatoes and watermelon (fruit) contains the chemical lycopene, which is believed to fight cancer and promote heart health.  The green vegetables such as; kale, broccoli, cabbage, turnip greens, and spinach are just a few foods high in anticancer compounds.  The Asian mushroom (shittake, maitake) also contain active ingredients that help your body fight off infection.  Other vegetables that fight inflammation in the body include; bok Choy, cauliflower, watercress, chard, collards, mustard greens, and spinach.  Vegetables also provide phytonutrient antioxidants that strengthen the immune system.  The top 1 foods include; cooked artichokes, cooked red cabbage, frozen spinach, red and white cooked potatoes, baked sweet potatoes, russet cooked potatoes, cooked red peppers, cooked broccoli and steamed carrots.  Strengthen your immune system by adding 4 or more servings a day of a variety of vegetables for antioxidant protection.

Recommended Power Foods - Part 3 - Garlic

Recommended Power Foods - Part 3 - Garlic
(Information from The Power of Food - Bonnie Raffel R.D., Author)

Garlic is a member of the lily or Allium family, which also includes leeks and onions.  Garlic's pungent odor is from sulfur compounds which are the source of many health benefits.  Garlic is considered to be an immunity boosting superstar and aids in fighting inflammation, benefits the heart, fights cancer, and has antibacterial/antiviral benefits.  When chopping fresh garlic, allow to sit a few minutes for the enzymatic process to reach its maximum potential.  Avoid microwaving or boiling garlic as whole cloves, due to decreasing the enzyme activity.  Raw garlic is more beneficial for our health than cooked or dried.  This is due to cooking decreasing the garlic's sulfur enzymes which lowers the antibiotic effect.  Try adding garlic 5 to 10 minutes, at the end of the cooking process for maximum benefit.  Other foods that contain these sulfur compounds are; cabbage, Brussels sprouts, kale, leeks, onions, and shallots.  Enhance your diet by adding minced garlic to pasta dishes, pizza topping, sauces, and soups.  Try making garlic bread topping with crushed fresh garlic and combine with olive oil, and other preferred seasonings.  Or create garlic mashed potatoes by adding roasted garlic and olive oil.

Recommended Power Foods - Part 2 - Fruit and Juices

Recommended Power Foods - Part 2 - Fruit and Juices(Information from The Power of Food - Bonnie Raffel R.D., Author)

Fruit and Juices - Pomegranate, blueberries, plumbs, red grapes, and all other berries, are foods that are very high in antioxidants and strengthens the immune system.  The highest top 10 in antioxidant phytonutrients are:  blackberries, strawberries, cranberries, raspberries, blueberries, grape juice, cranberry juice, pineapple juice, prunes, and orange juice.  Antioxidants protect and repair cells that interfere with your immune system.  It is believed the antioxidants in blueberries also enhance brain function.  In general, fruits assist your body in fighting inflammation, which is a response of the immune system to infection or an imitation. Fruits that aid in decreasing inflammation in the body include grapefruit, lemon, lime, oranges, apricots, cherries, papaya, strawberries, and apples.  Adding 4 or more servings of a variety of fruit and/or juice daily, benefits and strengthens your immune system by adding antioxidant protection.

Recommended Power Foods - Part 1 - Fish and Shellfish

I've decided to do a series of info from a book titled The Power of Food by Bonnie Raffel R.D.  This book has to be one of the best cookbooks I've ever found and the information it includes makes it one of the most informative 'food' books I've ever found.  This series will be posted over several weeks.  I'm doing this because I feel that smaller posts are more likely to be read as well as remembered.  So here goes with Part 1.
Recommended Power Foods - Part 1 - Fish and Shellfish
(Information from The Power of Food - Bonnie Raffel R.D., Author)

Fish and Shellfish - Salmon is a powerful anti inflammatory food and is an excellent source of omega3 essential fatty acids.  Salmon is the heart healthiest high protein food of all.  Try to select Wild Alaskan salmon which contains a healthier fat profile over farmed salmon whenever possible.  Other good food (fish) sources of omega3 are; halibut, shrimp, cod, snapper, scallops, whitefish, striped bass, oysters, rainbow trout, and tuna.  Shrimp also contains the antioxidant selenium, which helps support a healthy immune system.  Also, just 2 servings a week of fish, will increase your body's blood level for omega3 fatty acids.  The use of fish oil or an omega3 in a soft shell form, may be used.  It is also advisable to choose a supplement with vitamin E.  Vitamin E is an antioxidant and when added to the oil, prevents the fatty acids form becoming rancid.  Store this product in the refrigerator or freezer.