Review: Canyon Bakehouse

Disclosure Agreement: Review was due to compensation from the company’s whose products were reviewed. We Dish Nutrition tested each product thoroughly and gives high marks to only the very best. Opinions expressed at We Dish Nutrition are our own. 

By: Nikki Nies 

I always get a chuckle out of how quickly food can bring people together. Mere strangers. When you find the right pairing of people that have the same interest in food, there’s no need for those awkward ice breakers or small talk! Perhaps, we can all walk around with signs on our foreheads stating what foods we like, that’s a quick way to get to know someone.

Not sure what I mean? I apologize, let me rewind. My parents have gotten to know one of their friends daughter in law over the last few months, attending her wedding and even joining the family for Thanksgiving dinner.  Due to my unduly schedule, I have not met her in person yet, but mother keeps saying how well we’d get along. My curiousity got the better of me and reached out to Maggie. I quickly came to find out that not only does she eat Gluten Free, but she is always looking for new ways to manage her Gluten Free diet. Funny thing is, I’ve had my share of GF food experiences. When I shared with her that I was reviewing Canyon Bakehouse products, she was happy to provide palate input, as its one of the only gluten free breads she can tolerate.

Therefore, this review of Canyon Bakehouse is on behalf of a gal that has had her fair share of gluten free products, with Canyon Bakehouse taking the cake!  Unfortunately, a lot of gluten free products have been made hastily, leaving many products too dry and/or crumbly. Not Canyon Bakehouse! Like any consumers, those that have to eat gluten free want to eat soft, flexible bread and Canyon Bakehouse’s breads are ubiquitously soft, from their Cinnamon Raisin to their Hamburger Buns.

 The best part? I felt great being able to share some foccacia with Maggie. She has a hard time finding Canyon Bakehouse’s products in GA, but hopefully with increased popularity, the products will be more easily accessible than in just Target in Georgia. Thanks Canyon Bakehouse for creating a product that allows people to “Love Bread Again.”

Since starting in 2007, Canyon Bakehouse has been using only 100% whole grains in their great tasting gluten free breads.  With its co-founder Christi Skow’s personal efforts  in looking for gluten free breads that had the same amount of taste as nutrition as “real” breads, Canyon Bakehouse has set out to create bread that has the same basis

Check out Canyon Bakehouse’s Facebook | Twitter | Instagram | Pinterest | Site | Blog |

Photo Credit: Canyon Bakehouse

Review: Sabra

Original Image by Cooking Cinderella via Flickr

Disclosure Agreement: Review of Sabra was due to compensation from the company’s whose products were reviewed. We Dish Nutrition tested each product thoroughly and gives high marks to only the very best. Opinions expressed at We Dish Nutrition are our own. 

By: Nikki Nies

Sabra is much more than a company that sells hummus. Its a brand that offers nutritious dips, blends and salsas, continuing to reinvent itself and products for its consumers’ wants and needs. Yet, Sabra doesn’t stray too far from its initial product, hummus, which is created with simple, fresh ingredients: chickpeas, tahini and just the right mixture of herbs and spices. If you’re new to Sabra and “dipping”, you can’t go wrong with what you pair with the hummus. Get dipping with carrots, celery, pita chips, shrimp, kebabs, crackers and/or your favorite flavor of chicken wings!  As a spread, hummus can be used on sandwiches or wraps.

Recently, I shared some of Sabra’s dips with my friends and we were pleasantly surprised how tasty the newest addition, the Lemon Twist Hummus was more enjoyable than expected! Lemon Twist is a great blend of refreshing lemon with Sabra’s classic hummus.

I’m appreciative Sabra thinks outside of the box, experimenting with ingredients and flavors they’ve globally obtained.  Started in 1986, these Mediterranean—foods like hummus, eggplant dips, babaganoush spreads, and vegetarian sides have helped Sabra become one of my favorite dip brands.  In a short time, they have expanded to include Greek yogurt dips, which have 67% fewer calories and 88% less fat than average sour cream dip. Those that are vegetarian and/or gluten free can enjoy these dips as well, as Sabra caters to many allergy and food restrictions.

While Sabra is only a 25 year old company, they set a great example of how to be as eco-friendly as possible. Their new plant in Virginia has been constructed of 20% recycled materials. To make the plant as energy efficient as possible, innovative and eco-friendly designs include a reflective roof that cuts cooling needs and heat recovery systems that cut heating needs. In fact, at least 35% of the building’s energy will come from renewable resources. That’s equivalent to offsetting the yearly electricity use of 573 households a year!

An improvement I would recommend regarding Sabra’s guacamole is that its physical container is not consistent with other Sabra products. I wish the guacamole had a sealed container that could be used to inhibit the acidation of the guacamole instead of having to slide the opened plastic seal in the cardboard case. It’d be much more visually appealing and limit qualms I have of what is my guacamole is exposed to while in the fridge.

If you’re up to the challenge, use the Sabra for more than dipping chips, veggies or fruits. Sabra has provided some easy, delicious recipes. What recipes have you tried and can’t get enough of?!

Check out Sabra’s  Facebook | Twitter | Pinterest | Instagram | Recipes | Blog | Food Trucks | Hummus House | Singing Farmers | Wellness Nutrition Team

Photo Credit: Sabra

Review: Food Should Taste Good

 

Disclosure Agreement: Review of FSTG was due to compensation. We Dish Nutrition tested each product thoroughly and gives high marks to only the very best. Opinions expressed at We Dish Nutrition are own. 

By: Nikki Nies

I was first introduced to Food Should Taste Good (FTSG) product last fall.  Anyone who know me well, knows that chips are not a temptation food for me.  Offer me chips and I have no problem saying no, however, I am always willing to try new foods and I’m glad I was introduced to FSTG products.

The founder, Pete Lescoe’s career in restaurants and grocery stores confirmed that when real ingredients are good, the food and quality of the product will reflect it. The first flavors of chips created were multigrain and jalepeno, polar opposites in flavor, but part of the foundation of FSTG’s success. Since 2006, all FSTG products have been gluten free, cholesterol free, with no preservatives or additives, zero grams trans fats or MSG, certified Kosher and many are certified vegan.

FSTG story hasn’t been without its bumps, but I’m happy to hear how the company has responded to less than stellar responses to their line of Buffalo and Potato & Chive chips. The line of Buffalo chips were discontinued when it was clear its cousin, Jalepeno was holding down the spicy needs of consumers just fine!  Additionally, using the mulitgrain recipe as a starter for other creations, the recipe was adapted to form the popular Blue Corn chip.

In less than a decade, FSTG has expanded its line of chips, including kettle cooked chips, brown rice crackers and pita puffs.

I recently tried the kimchi and blue corn chips for the first time. If you can get past the blue hue in the chip, which I love, the blue corn chips have the right balance of nutty flaxseed and corn.  I’m grateful FSTG assists its consumers on what to pair the chips with because I would be lost without that assistance! I wouldn’t know that blue corn chips would be great with roasted sweet potato hummus or baked cauliflower and white cheddar dip. So thank you FSTG!

While I love the pack of flavors in each chip, I would love the chips even more if they were made from 100% whole grains. I know FSTG has come a long way since 2006 and I’m sure there’s talk in the works to incorporate more whole grains, if not, 100% whole grains in FSTG products.  I understand that FSTG’s multigrain was part of the initial groundwork of FSTG, but revamping the line of products without multigrain could be beneficial.

Next time you’re in the store, check out the nutrition fact label of FSTG! Their line of products remind us that food that tastes good doesn’t necessarily have to be bad for you. For example,

Nutrient profile for Kimchi tortilla chips: Serving size: 12 chips; 140 calories; 7 g total fat; 17 g carbohydrates; 1 g fiber and 2 g protein.

I was impressed to see that the serving sizes are reasonable and one can walk away content with one [maybe two] servings of FSTG chips.

FSTG has made a lot of initiatives to provide only the best quality of products, we can all go to bed happy to know FSTG products have been verified by the non-GMO project.  In the spirit of transparency, the third party certification provides consumers more confidence in the quality of ingredients in FTSG.  With verification process underway, new product labeling is in the works. Check out the upcoming changes coming to your FTSG products!

What FSTG flavors are your favorite? What flavors do you wish FSTG would add to their line?

Check out FSTG’s Facebook | Twitter | Instagram | Pinterest | eNewsletter | Contact | Site 

Photo Credit: FSTG

Cauliflower Pizza Dough

By: Nikki Nies

I’ve written several times before how I enjoy cooking for my friends. This includes catering to their food and diet needs. I’ve been gleefully challenged by the need to make gluten free pasta, bread and most recently pizza! As we all know, for those with gluten intolerances or sensitivities, it can be a headache trying to find foods to eat.

Thankfully, this is where cauliflower can enter the picture. As a low calorie, versatile vegetable, cauliflower is a great substitute for flour! You don’t have to be gluten free to enjoy cauliflower pizza crust, if you run out of flour for home made pizza dough, homemade cauliflower pizza dough is a great alternative! Since cauliflower lacks much flavor, it absorbs the flavors that are combined with it, so add on the veggie  toppings!

My initial try at cauliflower pizza crust didn’t turn out so well! While I intended to make pizza, the concoction came out more like a casserole-not taking too much shape. Yet, my friend, Kaitlyn Brown and her family came to the rescue, experimenting with the cauliflower pizza dough idea and they’ve graciously shared their recipe with me.

Ingredients: 

• 1 pound cauliflower florets, chopped
• 2 eggs
• seasoning either parmesan and/or mozzarella cheese. You can use broccoli with the cauliflower to give it more taste

Directions:

1. Preheat oven to 400F. Meanwhile chop up cauliflower until finely chopped. Place chopped cauliflower in microwave for 5 minutes or until tender.
2. Place cauliflower in towel and squeeze out excess water so it is completely dry. In a bowl, mix egg and cauliflower until well combined. This is when you can add additional seasonings to pizza, such as parmesan cheese
3. Once mixed, line pizza pan or baking sheet and spread cauliflower dough until it resembles a pizza round. Bake 40 minutes.
4. Once “cauliflower” is done, top with sauce and other toppings, cook 7 more minutes until cheese and toppings have melted.

Recipe adapted from Emily Brown

I can understand why you would shy away from the concept of cauliflower in your pizza. I, myself, probably wouldn’t have tried it either if it weren’t for my friend that is gluten free, but it’s delicious and packed with an extra serving of vegetables! In addition, it’s a great twist on a family favorite! Get your kids, husband or wife in the kitchen with you and share toppings all around! Enjoy!

Review: Full Flavor Foods

Disclosure Agreement: Review of Full Flavor Foods was not due to any compensation from the company whose products were reviewed. We Dish Nutrition tested each product thoroughly and gives high marks to only the very best.

Opinions expressed at We Dish Nutrition are our own. 

By: Nikki Nies

As we all know, eating healthy is not a once a week activity nor is it always easy. Yet, by keeping some pantry essentials and recipes on hand, it can alleviate the stress of making healthy meals and getting dinner on the table on time. 

While onions and potatoes are necessary to every kitchen, keeping Full Flavor Foods (FFF) on hand can be a great asset too.  With the full variety of ten Full Flavor Foods packets, one is able to make real gluten free soup stocks, sauces, gravies and cream soups. Those that are gluten intolerant and/or with celiac disease can be rest assured all products have been produced in a gluten (and nut free) environment and independently tested for gluten.

FFF is led by the Swanson family, which has an extensive background in the manufacturing of soups, sauces and gravies and also a personal interest in gluten free foods. Specifically, when Anne Swanson discovered she had a wheat and gluten intolerance (more than 40 years ago) she knew she needed to play a proactive role in the development of higher quality gluten free soups, sauces and gravies for the public.  With 2% of profits donated to celiac research projects, FFF now offers help in preparing a more extensive variety of safe, healthy, great tasting meals for all.

FFF products can now be used by families, delis and restaurants alike.  With no wheat, oats, barley, rye, trans fat, nuts, eggs or msg in FFF packets, these allergens are not of concern. I recently tried the FFF Chicken Soup Stock, making chicken and rice soup. The recipe is quick, easy and I was able to modify it to my taste, adding in zucchini to the mix.

Chicken and Rice Soup Recipe:  Add chicken soup stock mix pouch contents to 4 cups warm water. Stir and bring soup stock to a boil.  Add diced chicken, vegetables, rice, or gluten-free pasta to make desired soup.  Makes 4 cups broth and 6-8 cups of finished soup! Adapted from FFF GF Recipe Booklet

The combination of flavors was the right mixture for me!  I’m excited to try FFF packets to make beef stroganoff and clam chowder.  In addition, as the website states, by pureeing vegetables for soups, it can increase the thickness, nutrition and texture of recipes, allowing you to modify meals to your preference.  If you use the FFF beef soup mix, you can add less liquid and create your own au jus.  What tips and/or ingredients are must haves for your soups, casseroles and dishes?

While FFF can be found in select stores, for further expansion and to reach a larger group of consumers, spearheading their social media campaigns and forming more partnerships with distributors would be a great help for the future.

Check out Full Flavor Foods’ List of Distributors | Online Shopping | List of Retail Stores by States

Photo Credit: Full Flavor Foods

 

Review: Crunchmaster

Disclosure Agreement: Review of Crunchmaster was due to compensation from the company’s whose products were reviewed. We Dish Nutrition tested each product thoroughly and gives high marks to only the very best. Opinions expressed at We Dish Nutrition are our own. 

By: Nikki Nies

 With several of my colleagues and friends gluten free, over the last couple of years, I’ve adapted how I make meals.  I’m proud to say I know more about the selection of gluten free products and ways to eat around gluten due to their dietary restrictions. I don’t envy their daily task of weaving through the aisles looking for things they can eat, however, with the wave of new gluten free products, as you know, the selection of gluten free products has grown multifold.  This includes Crunchmaster, with products created in Loves Park, IL.

Skeptics of gluten free sanitation and production process can rest assured that the Crunchmaster products are indeed gluten free as the baking facility has been certified by the Gluten Free Certification Organization. Crunchmaster has perfected the blend of brown rice, sesame, quinoa, flax and amaranth seeds to produce their line of crackers and chips that are 100% whole grain, cholesterol and trans free and low in sodium and saturated fat.

While Crunchmaster has a ton of multigrain crackers, I skipped ahead of all those products and went straight for the edamame chips and baked rice crackers. As a health conscious individual, I was eager to try Crunchmaster’s healthier options. After trying the baked rice crackers, I wondered if baked is really better than fried. That’s where detective hat entered the scene.

In comparison to fried, baked chips are lower in calories and fat. However, the sodium content of the baked chips tend to be higher than fried and baked chips contain acrylamides, a cancer causing chemical that is produced when high carbohydrate foods, such as potatoes, crackers, cereals are heated to high temperatures.  So, while baked chips have some health benefits,eating in moderation is key.

Yet, one of my favorite aspects of the Crunchmaster’s website is their superb recipes.  I am always intrigued by the thought of “what can I do with this ingredient” or “what kind of blend will be formed if I combine x and y.”  Thankfully, Crunchmaster has taken the guesswork out of the equation, providing readers reliable recipes. Some of the recipes I’ve added to my list of recipes to try include Wild Cheddar Stuffed Mushrooms, Sweet Potato Fries and Sweet Cherry Cobb.

Want to learn more about Crunchmaster’s community offerings? Join today to be enrolled in promotional offers, become eligible for giveaways, receive coupons and recipes! Sign up today to get valuable coupons and enter to win a sampler of six Crunchmaster products by entering a Rafflecopter giveaway. Giveaway entries will be accepted until 2/18/15 1200AM ET

Check out Crunchmaster’s  Facebook | Twitter | Pinterest | Contact | Site 

Photo Credit: Crunchmaster

Sources: http://blog.foodnetwork.com/healthyeats/2012/07/21/baked-chips-are-they-healthy/

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm374855.htm

Milk Substitutes

By: Nikki Nies

For hundreds of years, milk derived from animals only, such as cow’s, sheep and goat. Yet, with lactose intolerance, maldigestion and the preference for non-dairy sources of milk emerging in recent years, the market and need for milk substitutes as increased multifold. Like there are differences in whole milk, 2% and skim milk, the nutrition content, flavor, color and texture of non-dairy milks–soy, rice, oat, 7 grain, hazelnut, hemp, almond and coconut vary.

 

Milk Type	Description	Texture/consistency	Nutrients–1 cup	Use
Whole	great source of vitamin D, B12 and calcium		147 calories; 8.1 g fat; 98 mg sodium; 12.9 g carbs; 12.9 g sugar; 7.9 g protein; 276 mg calcium; 349.4 mg potassium; 98 IU vitamin D
1%	great source of vitamin D, B12 and calcium		91 calories; 0.7 g fat; 130 mg sodium; 12.3 g carbs; 12.3 g sugar; 8.7 g protein; 316.2 mg calcium; 419.1 mg potassium; 98 IU vitamin D
Soy–plain	obtained from soy bean; closest option to cow’s milk; contains vitamin B12 and D; processed; can be high in sugar; comes in sweetened, unsweetened and flavored varieties such as chocolate and vanilla	creamy	100 calories; 4 g fat; 120 mg sodium; 8 g carbs; 6 g sugar; 7 g protein; 300 mg calcium; 300 mg potassium; 119 IU vitamin D	vegan–baking, coffee, as is, cereal
Almond	made from ground almonds, water and sweetener; has ⅓ of calories as 2% milk; magnesium and protein content is good for bone strength; contains less sugar than soy or rice milk; tends to be high in sodium; contains vitamins A, D & E; low in protein; higher in fat than skim milk	thick	60 calories; 2.5 g fat; 150 mg sodium; 8 g cars; 7 g sugar; 1 g protein; 200 mg calcium; 180 mg potassium; 100 IU vitamin D	cereal, coffee, sipping, baking
Coconut	richest, creamiest of all milk alternatives; when purchased in a carton, tends to have a lower fat content and is not as creamy as in can form; high in saturated fat and calories	thick, creamy	80 calories; 5 g fat; 30 mg sodium; 7 g carbs; 6 g sugar; 1 g protein; 450 g calcium; 40 g potassium; 100 IU vitamin D	ice cream, Thai curry, moistens cakes; coffee; tea
Hemp	best for those with nut or soy allergies; rich in omega 3 fatty acids; low in saturated fat; mixture of hemp seeds  and water; contains essential amino acids; fortified with vitamin D and A; low in protein	thick, creamy; “earthy”	100 g calories; 6 g fat; 110 mg sodium; 9 g carbs; 6 g sugar; 2 g protein; 300 mg calcium; N/A potassium; 100 IU vitamin D	smoothies; porridge; baking; cereals
7 Grain–original	Oats, Brown Rice, Wheat,  Barley, Triticale, Spelt and Millet	thin	140 calories; 2 g fat; 27 g carbs; 3 g protein; 115 mg sodium; 125 mg potassium	biscuits, smoothies and cereals
Hazelnut	considered “more agreeable” in flavor with coffee; supposedly “froths” better	thin	110 calories; 3.5 g fat; 120 mg sodium; 16 g carbs; 0 g sugar; 2 g protein	coffee, baking, vegan cooking
Oat	Void of cholesterol and saturated fats; high in fiber, iron; contains phytochemicals, which can protect against heart disease and some cancers; must be avoided by those that need to adhere to gluten free diet	thick and grainy	130 calories; 2.5 g fat; 24 g carbs; 110 mg sodium; 19 g sugar; 120 mg potassium	on its own as a beverage, cereal, gravy, cupcakes, hearty cookies
Rice	most hypoallergenic option of all milk alternatives; good for blood pressure due to niacin and vitamin B6 content; low in protein; not recommended for diabetics; highly starchy; often enriched with calcium, vitamin A & D	watery, thin	70 calories; 2.5 g fat; 80 mg sodium; 23 g carbs; 10 g sugar; 1 g protein; 300 mg calcium; 0 mg potassium; 100 IU vitamin D	oatmeal, smoothies and cereals–not recommended to be used in baking or cooking due to watery texture

With cow’s milk allergy reported to be the largest allergy in infants and children, it’s safe to say that these milk substitutes are a valuable resource. What’s your experience with these different milks? Have a particular preference you want to share? If you’re up to the challenge, why not make your own milk?
Sources: http://www.medicalnewstoday.com/articles/273982.php

http://www.eatingwithfoodallergies.com/milksubstitutes.html

http://www.wellnesstoday.com/nutrition-recipes/which-nut-milk-is-right-for-you

http://www.latimes.com/food/dailydish/la-dd-is-hazelnut-milk-the-new-almond-milk-20140416-story.html

https://www.behance.net/gallery/2681739/Primer-Milk-Alternatives

http://www.pacificfoods.com/food/non-dairy-beverages/nut-grain-beverages/organic-7-grain-original.aspx

https://www.behance.net/gallery/2681739/Primer-Milk-Alternatives

Pulse Foods

By: Nikki Nies

When you hear of the word pulse, I’m sure your head goes instantly to heart rate and good health. Mine does too.  However,recently, the world “pulse” has been paired with foods and has started to have a good, yet different meaning–“dried seed.” Pulse foods are known for good health, but are specifically known as chickpeas/garbanzo beans, beans, legumes and lentils. Pulses are a type of food that are grown in a pod, packed with protein, fiber and phytochemicals, which are known to have anticarcinogenic effects!  On top of that, since they are nitrogen-fixing crops, they improve the environmental sustainability of annual cropping systems!

Additionally, pulses can be counted as a vegetable and protein. Like other plant based foods, pulses are cholesterol free, limited sodium and fat and full of iron, folate, magnesium, potassium, phosphorus and zinc.

Check out the nutrient content of certain pulses in comparison with a reference:

The concept of pulses isn’t new, as these dry products have been used in Middle Eastern, Mediterranean and Indian cuisines for centuries.  Yet, pulses are finally getting the nutrient recognition they deserve and with their versatility, you’re guaranteed to not get bored with these foods.

 If you’re interested in adding more pulses into your meals, why not:

• Add lentils, chickpeas or beans to chili, curries, taco meat, meatloaf, (minestrone)soup,stir frys, tostados,  salads or spaghetti sauce

The best part? Pulse foods can be incorporated into any meal, dish or snack! For my diabetic, vegetarian and gluten free friends, you can join in the fun too! What’s your favorite way to incorporate pulses into your meals? Have any recipes you have to share?

Photo Credit:India Mart

Sources:http://www.pulsecanada.com/food-health

http://www.ag.ndsu.edu/pubs/yf/foods/fn1508.pdf

http://www.pulsecanada.com/food-health/what-is-a-pulse

http://www.bbc.co.uk/food/pulse

http://www.ag.ndsu.edu/publications/landing-pages/food-and-nutrition/pulse-foods-in-your-diet-fn-1714

Flour Me With Love

By: Nikki Nies

I always joke if I could live off baked products, I would! However, due to their low fruit and vegetable content, I must cook as well! However, for today, we’re going to focus on how to differentiate the use of different flours and why the type of flours matter!

Flour	Description	Shelf Life	Best Used For
All Purpose	Blend of hard and soft wheat; may be bleached or unbleached; has 8-11% protein	Up to 8 months if properly sealed or up to a year if refrigerated	Bleached: pie crust, cookies, quick breads, pancakes and waffles Unbleached: yeast breads ,Danish pastries puff pastry, strudel, Yorkshire pudding, eclairs cream puffs and popovers
Bread Flour	White flour made from hard, high protein wheat; more gluten strength and protein (gluten) than all purpose; unbleached; sometimes conditioned with ascorbic acid, which provides better texture and increases volume; has 12-14% protein	Several months in cool, dry cabinet in a properly sealed container; up to a year in the freezer	Yeast products
Buckwheat Flour	Gluten free; nice nutty flavor; protein and B vitamin rich	Pantry: 2 months; freezer: 1 year	Baked goods, soba noodles
Cake Flour	Fine textured, soft wheat flour with high starch content; lowest protein of all wheat flours—8-10%; chlorinated, which helps set a cake faster and distributes fat more evenly through batter to improve texture; can use bleached all purpose flour as a substitute if you subtract 2 tablespoons of flour for each cup	4-5 months	Fine textured cakes with greater volume; quick breads, muffins, cookies
Durum Flour	Least amount of starch of all flours; great for stretching and expanding		Pasta
Instant Flour	Granular, formulated to dissolve quickly in hot or cold liquids; won’t work as a substitute for all purpose flour; produces lump free batter; weak to humidity	2 years	Popovers, sauces and gravies
Pastry Flour			Pie crusts
Self-Rising Flour	Aka phosphorylated flour; low protein with salt and baking powder, which is a leavening agent; do not use for yeast breads	4-6 months	Biscuits, muffins, pancakes and quick breads
Semolina Flour	Made from durum wheat, which is the hardest type of grown wheat;		Pasta ,Italian puddings
Spelt Flour	A popular alternative baking flour; fats are more soluable and has a higher nutritional content than traditional wheat flour; has nutty, slightly sweet flavor	Pantry: 6 months; freezer: 1 year	Popular substitute for wheat in baked goods
Teff Flour	Similarly prepared as quinoa or millet; higher in protein than wheat; calcium, thiamin and iron rich; high in fiber; contains no gluten	Pantry: 4 months; Freezer: 1 year
Whole Wheat Flour	Aka graham flour; made from whole kernel of wheat; fiber rich; often mixed with all purpose or bread flour	Six months to a year when in freezer; keeps only for a year in a cabinet best to store in a sealed container	Yeast breads

Breakdown of words: “Bleached” flour has less protein than unbleached and has been chemically altered unlike unbleached.

These recommendations are definitely more catered to the “serious” cooks and bakers.  If you’re wanting to experiment with different recipes, but don’t want to break the bank, purchasing whole wheat flour is a great investment!

Photo Credit:MyRecipes
Sources:http://whatscookingamerica.net/Bread/FlourTypes.htm

http://allrecipes.com/howto/all-about-flour/

http://wholegrainscouncil.org/recipes/storing-whole-grains

http://www.kingarthurflour.com/flours/

http://www.myrecipes.com/how-to/guide-to-alternative-flours-00420000005904/

http://www.bhg.com/recipes/how-to/bake/flours-and-grains/

http://www.finecooking.com/articles/choosing-flour-for-baking.aspx

http://www.foodreference.com/html/a-flour-types-1008.html

Sprouting Grains-Way Better. Pun Intended

By: Nikki Nies 

I recently attended a Chicago Academy of Nutrition and Dietetics dinner meeting, where the chic, Melissa Joy Dobbins, MS, RD, CDE, provided valuable information on the benefits of sprouted grains, friendly suggestions on how to conduct a food demo and provided some yummy samples of Way Better chips! As a non-chip eater, even I couldn’t stop eating them!  While the line of Way Better chips is naturally healthier, the great news is flavor hasn’t been discarded!

Want the low down? These chips are gluten free, omega 3 rich, trans fat free, no high fructose corn syrup, whole grains, low in sodium, no MSG and antioxidant rich!  How are these chips different than regular Lays or Doritos? These chips derive from sprouted grains!

While there is no standard scientific definition of “sprouted” grains, it may be interesting to learn how different companies, corporations and councils define “sprouted grains.” Grains are the seeds of certain plants, particularly cereal grasses.  The three parts of grains–bran, germ and endosperm are crucial for the creation of new plants.  Until the plant is fully developed–with all three parts of the plant grown to capacity, built in growth inhibitors are used to prevent the plant from germinating.  Once sprouting begins, these inhibitors are no longer needed and the long term storage starch is converted to smaller molecules to be digested.  Sprouted grains are a combination of seed and growth of a new plant, therefore, they reap the benefits of both worlds–encompassing whole grain benefits + easily digestable!

Potential Benefits:

• Increases the bioavailability of vitamin C and other minerals
  Have lower amounts of anti-nutrients, such as phytic acid, which inhibits the absorption of nutrients like minerals and can cause harm
• Protein and fiber rich
• Sprouted brown rice can help fight fatigue in nursing mothers, depression and/or diabetes and reduce cardiovascular risk
• Sprouted buckwheat can help fight fatty liver disease
• Sprouted barley may reduce hypertension
• Sprouted sorghum enhances taste and is the best vehicle for sorghum nutrient composition
• Reduces the amount of gluten consumed, which is an increasing concern
• Allows nutrients to be more accessible to body and are more digestible

Sprouting is a science.  There needs to be the right amount of moisture, temperature and time for the germination process.  If such conditions aren’t met, this can lead to the preventative condition,e. coli! So, when considering sprouted grains, be sure to be mindful of best practices and needs.  Whether you opt to buy packaged sprouted grains, cook sprouted grains as side dishes, or bake with sprouted grain flour, there is a way to incorporate more sprouted grains in your life!

If you’re interested in presenting information on sprouted grains, the Whole Grain Council has graciously created and shared a free powerpoint! Download the file today! Additionally, mark your calendars for April, as April’s Sprouted Grain Month and grab your own bag of Way Better chips!

Photo Credit: Cook Eat Delicious and Daily Baby Steps to Healthy Living 

Sources: http://gowaybetter.com/

http://www.ars.usda.gov/is/ar/archive/aug00/sprout0800.htm

http://wholegrainscouncil.org/whole-grains-101/health-benefits-of-sprouted-grains

http://health.usnews.com/health-news/blogs/eat-run/2012/11/27/what-are-sprouted-grains

http://wholegrainscouncil.org/whole-grains-101/sprouted-whole-grains

Why Ezekiel Bread is The Healthiest Bread You Can Eat

http://www.foodforlife.com/about_us/sprouted-grain-difference