A quick, same-day loaf for my sister, who is graciously catsitting for me while I'm in Italy ✈️ I'll be posting photos on my other Instagram @lobstercrab if anyone's interested in seeing some sick pasta shots. #sourdough#orastheitalianssay#masamadre
🌾 @tehachapigrainproject is making it grain by milling their Red Fife wheat for some delicious tart dough. Learn more about this project that’s helping create a sustainable grain belt in Southern California — link in bio! 🌾 #knowitorgrowit
I bought millet to try a Tartine No 3 recipe but then I still had an almost full bag of millet. Breakfast it is! #toastedmilletporridge with cranberry sauce, banana, and a dash of cinnamon. So far 2 of 3 kids have eaten it. Me too of course. I'll repeat the toasted millet porridge bread someday, but I'm always trying to turn over my grain stock #wholegrains#ancientgrains#millet
Make half of your grains whole grain!
Whole grains offer a bundle of nutrients and phytonutrients including - B vitamins (thiamin, riboflavin, niacin, and folate), iron, magnesium, selenium, and fiber.
When reading food labels, look for the word “whole”, “whole grain”, or “whole wheat” listed in the ingredient list.
60 calorie Dark Chocolate Blueberry Muffins! Get em' while they're hot!
Enjoy this easy recipe from my '2 Day Diabetes Diet' - they are perfect for making ahead of time and enjoying for a sweet snack or a breakfast on the go!
1 cup bran cereal (such as All-Bran or Fiber One)
11⁄2 cups mashed banana or unsweetened applesauce
1⁄4 cup fat-free milk
1 cup whole wheat flour
1⁄2 cup old-fashioned oats
1 tablespoon baking powder
1⁄2 teaspoon baking soda
1 tablespoon honey
2 tablespoons dark molasses
1 teaspoon cinnamon
2 egg whites or 1 whole egg or 1⁄4 cup liquid egg substitute
2⁄3 cup blueberries or 1⁄4 cup dried cranberriesand 1⁄4 cup mini chocolate chips
1. Preheat the oven to 400°F. Spray two 12-cup muffin pans with cooking spray or insert paper liners.
2. Combine the cereal, banana, and milk in a large bowl. Let stand for about 5 minutes.
3. Add the flour, oats, baking powder, baking soda, honey, molasses, cinnamon, egg whites, and blueberries and stir until combined. Spoon the batter into the pans and bake for 20 minutes.
Makes 24 servings.
PER MUFFIN: 60 calories, 2 g protein, 13 g carbohydrates, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 106 mg sodium
Serving = 1 starch
I know, I know. A recipe with quinoa AND kale. What a bloody cliche...
🌱 But bear with me; this dish with pecans, orange, and kale is a great way of making any grain more interesting (it doesn’t have to be quinoa, just swap it out for another grain if you’d prefer), and a MUCH nicer way of eating kale than doing anything with it raw.
🌾 And whole grains are something most of us should be eating more of. SACN (the government nutrition bods), recommend we eat 30g of fibre a day, but most of us in the UK are only getting around 18g a day. There’s a very large body of evidence associating fibre intake with having a protective effect against heart disease, type 2 diabetes, and colorectal cancer. So boosting your intake of veg, fruit, beans and whole grains can all make a big difference here.
📝 Recipe in bio.
Use USDA My Healthy Plate to achieve a balanced diet with all the nutrients you need each day.
Hot plate: ( Protein and vegetables).⭐️star shaped stuffed edge 🍕pizza, toast mushroom pizza,garnished with beetroot, olives, 🍅tomato.
Grain bowl: Almond multigrain cereal.🍲
Fruit: 🍌🍓banana, strawberry🍇grapes, satsuma mandarin. 🍊
Nothing says Spring quite like a herb pesto. I had never thought of using a wholegrain to make a pesto but this worked a treat. I blended fresh basil, mint and parsley together with fresh garlic, pistachio nuts and toasted @barleymax flakes. The result was a delicious and slightly crunchy pesto that works well as a spread, dip, pasta sauce...anything really!
Is the bread you’re eating *really* bread? In the second episode of our series with @attndotcom, @zooeydeschanel shows us what we should look for and the history of bread production. Watch more and learn—link in bio! 🌾🍞🌾 #knowitorgrowit
This month we are talking about how much we 💛 whole grains! Besides being absolutely DELICIOUS, whole grains make your gut happy by providing prebiotics to feed your microbiota! Look for whole grains like brown rice, quinoa, barley, millet and sorghum in the dining halls for a tasty and satisfying addition to your meal! #eatwellstanford#harvestofthemonth#wholegrains#delicious#mcurc
So is one diet better than the other? 🤔
🍏Traditionally a low-fat diet has been recommended for weight control and reducing the risk of heart disease, which is a major killer.
🍏More recent research shows that low-carb diets seem to be more effective for weight loss over a 6 month period. However, after a year there seems to be no differences between the two diets.
🍏The type of carbs and fats you eat is a very important factor for a diet - we advise that you replace saturated fats (butter, dairy and red meat) with polyunsaturated fats (e.g. fish and walnuts) to reduce your risk of heart disease.
🍏Also, we advise against foods high in sugar because they are empty calories that can easily be consumed in high amounts.
🍏Instead we recommend whole grain carbohydrates that are high in fibre because they suppress appetite and are also a good source of micronutrients and antioxidants.
🍏Also remember the benefits of physical activity as this work in synergy with a healthy diet.
🍏A comprehensive blog post on this topic is coming soon! 📝
I keep a half cup measuring utensil in the rolled oats container. While I'm not about counting calories or weighing food it's an easy thing you can do to ensure you don't go overboard with your serving size. From experience if you are tipping your breakfast grain straight into a bowl, you tend to consume so much more 😬.