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PAGE 1 WELLNESS INK MARCH 2012
March 2014 http://extension.oregonstate.edu/coos/fcd
Oregon State University Extension Family & Community Health
Coos and Curry Counties
In this Issue:
OSU EXTENSION
1911 - 2014
Ancient is defined by dictionary.reference.com as
“of or in a long time past especially before the end of the
Western Roman Empire, 476 A D.” Ancient may also mean very old
in wisdom and experience.
There seems to be no definitive definition for the term
“ancient grain.” Instead, it is considered to be
a relatively new marketing term to refer to grains that were used
in ancient times, but have been off Western diet plates
for centuries until recently.
Some define them as grains that
have been available, unchanged for millennia.
Now, with the increased interest in gluten free foods,
consumers are seeking out alternative grains
and discovering ancient varieties.
ancient grain history food facial recipes from
Bandon’s Women’s Health Day what about bob
grain guru grain synopses using & cooking ancient grains
tabouli recipe Q & Ink
did you know more wheat More grains
upcoming events
~Buddha
Most ancient grains have been prepared by
humans for 2000 to 9000 years. From the
Incas of South America and the Aztecs of Mexico
to the Indians of the Andes and the great pharaohs
of ancient Egypt, grains have been a staple of the human diet for centuries.
Grains have been referred to as “the staff of life” since civilizations relied on
grains as a major source of protein, vitamins, minerals, essential fatty acids and
fiber. Quinoa is the Quechua Indian word for mother, which is why it is
sometimes called “the mother grain.” In ancient societies, grains were the
difference between life or death, victory or defeat, survival or extinction.
Ancient doesn’t just mean it’s been around a long time. Ancient is also
associated with knowledge and wisdom, health and vitality, enlightenment and
idealism. Ancient grains were fuels for families, armies and cultures. Their
cultivation and preparation were passed down from mother to child, generation
to generation, century after century. Our ancestors retained a wisdom to fueling
their bodies which eludes and mystifies modern man.
Consider how many typical Americans today use any grains other than wheat,
oats and corn despite many ancient varieties that are readily available on today’s
supermarket shelves. This issue challenges you to try a new grain. Experiment
with your favorite recipes by substituting ancient varieties, or try new recipes.
Vary your grains like you would vary your vegetables and you may experience
the ancient and nearly extinct practice of consuming nutrient dense foods.
As an added history bonus, there’s an interesting story about Kamut. It was a
staple of the Nile region 6000 years ago until the invading Romans switched it
out for red durum wheat. In the 1970’s, a wheat farmer from Montana brought it
back from extinction and named it the ancient word for grain, kamut, which is
why you often see this grain with a registered trademark icon next to the name.
We owe that farmer a debt of gratitude for restoring kamut to civilization.
Last week, I presented at Women’s Health Day, the theme of
which was “Ageless Beauty.” I gave a Food Facial demo during
the Speed Beauty segment and many were asking for my
chocolate facial recipes. I liked this chocolate routine so much,
I pamper myself with a facial every Friday night now. The best
part is, if there’s anything left over of the mask, you can have it as a snack!
Chocolate Coffee Scrub: Combine 2 Tbsp ground coffee (freshly ground
is best) and 2 Tbsp unsweetened cocoa powder, 2 tsp olive oil (almond or
walnut oils are good, too) and 2 tsp honey. Rub in gentle swirls on face, being
careful to avoid eye area. Rinse with warm water and pat dry. Then mask:
Chocolate Moisturizing Mask: Mix together
2 Tbsp unflavored, unsweetened yogurt, 1 Tbsp
cocoa powder and 1 tsp brown or coconut sugar.
Apply liberally to face avoiding eye area. Recline
with cucumber slices or dampened, refrigerated
green tea bags on closed eyes for 15-20
minutes. Rinse and pat dry. You’ll love your
smooth, supple skin!
Lemon Toner: Squeeze juice from 1/2 lemon
into 1/2 cup water and put into spritzer bottle.
Spray on face and allow to air dry. Rub the
leftover lemon into your hands.
is the monthly newsletter for
OSU Extension
Family & Community Health
for Coos and Curry Counties,
dedicated to providing
practical, research-based
information you can use to
prevent or reverse disease,
generate energy and
improve quality of life.
Stephanie Polizzi, MPH
Registered Dietitian
Certified Health Education
Specialist
Regional Health Education
Coordinator
Publisher / Author
PAGE 2 WELLNESS INK MARCH 2014
Wellness Ink
[email protected] Brave model, Yemaya
Bob Moore, of Bob’s Red Mill, has been interested in whole grains and
nutrition for more than 3 decades. He owns and operates a grain
business in Milwaukie, Oregon, a 320,000 square foot facility covering
17 acres and producing thousands of healthy, high-quality grain products available world-wide. Products
include flours, cereals, granolas, beans and seeds, gluten free items, educational books, recipes and more.
But Bob isn’t just an ingenious, passionate entrepreneur. He’s also a very
enthusiastic philanthropist. Bob and Charlee Moore, founders of Bob’s Red Mill
Natural Foods, have donated $5 million to the College of Public Health and
Human Sciences at Oregon State University. With these funds, OSU created
the Moore Family Center for Whole Grain Foods, Nutrition and
Preventive Health. This partnership aligns OSU’s goal for lifelong health with
Bob Moore’s mission to empower people to eat healthy whole grains. The
center provides a venue for research, education and outreach including a
focus on prevention of childhood obesity.
Bob’s Red Mill is a one-stop shopping place for many varieties of ancient grains. Not only can
you order them from the website (www.bobsredmill.com), most local grocers carry Bob’s
Red Mill products on their shelves. If you want to learn more about grains, visit the
website and click on the “products” tab and scroll down to a category called Grains of
Discovery. Here you can watch a video of Bob describing many ancient grains like
amaranth, quinoa, teff, millet, kamut and spelt.
OSU and Bob’s Red Mill are working together to bring ancient grains into our
modern diets. Try a new grain each week and bask in the wisdom of our ancestors.
PAGE 3 WELLNESS INK MARCH 2014
Slightly larger than a poppy seed, it has
the protein equivalence to milk and is
exceptionally high in lysine, one of the
essential amino acids. It increases in
volume when cooked so it packs a huge
nutritive punch for the dollar. It has a long
shelf life and can be cooked in liquid until
creamy or roasted and popped in a hot
pan like popcorn. Amaranth can be tossed
into salads, cereal or casseroles, muffins,
cakes or bars.
Barley is one of the first grains ever cultivated.
Stone Age man used barley in prehistoric meal
planning and the Chinese were using it in 1520 BC.
Ground into grain for bread or brew, this low-gluten
grain is milled to remove its indigestible hull. In
pearled barley, the milling is repeated over and over
until the germ and chaff are gone. Scotch or pot
barley have been milled fewer times so are more
nutritious. Although pearled barley is not technically
a whole grain, one cup of cooked barley is a good
source of protein, potassium and soluble fiber which
lowers cholesterol.
Buckwheat kernels or groats, are hulled seeds of the
buckwheat plant which is not a grain at all, but a
fruit, a distant cousin of rhubarb. Originating from
central Asia, this “grain” has been used by man since
the 10th century BC but it was the Dutch who gave
buckwheat its name. It has a balance of amino acids,
contains calcium and riboflavin and is low in fat and
sodium. The name is deceptive since this grain
contains no wheat making it a good choice for those
who cannot consume wheat products. The plant is
disease resistant so may be more-often grown
without pesticides. When roasted, groats are called
kasha. Roasting brings out robust flavors. Whole
buckwheat can be packaged as hulled groats, cream
of buckwheat, and flour often used for pancakes.
Thought to be the one original grains from which all
others arose, farro fed the Mediterranean and Far
East for thousands of years. Although it is still used
in Italy and parts of France, it may be difficult to find
in the US. This grain is often confused with Spelt.
Many use the names interchangeably because of
similar shape and size however texture, taste and
cooking are distinctively different between the two.
Faro is mostly used in soups, especially in Italy.
Some resources argue that flaxseed is a
whole grain. Also know as linseed, it was
used in China more than 5000 years ago,
and Hippocrates prescribed flaxseed for
digestive ailments. As all seeds contain oil,
flaxseed contains about 40% oil, half of
which is the essential ALA omega 3 fatty
acid (Alpha Linolenic Acid). Omega 3 fats
are anti-inflammatory. The whole seeds
must be ground (like in a coffee grinder)
or purchased as flax meal. The meal can
be used in salads, soups, smoothies, and
(FAR-oh)
This grain has been getting a lot of recent attention
but has been enjoyed for centuries in the Far East.
Made from durum wheat and harvested while still
green, freekah is then roasted. It has a nutty flavor
similar to bulgur wheat but is higher in protein,
vitamins and minerals. And since it has at least 4
times as much fiber as comparable grains, it has a
distinctly lower glycemic index. It can be cooked as
a cereal or used in soups and casseroles or served in
place of rice as a side dish. Be advised, this is a
wheat product so it is not a gluten free grain.
A close relative to wheat (Khorasan wheat) but twice
the size, kamut has more protein than wheat but
less fiber. It has a low gluten content and although
similar to wheat, is often tolerated well by those
sensitive or allergic to wheat products. It can be
used in breads, cakes and works well in home-made
pastas. It is also steam-sliced similar to rolled oats,
and can be used as a breakfast cereal like oatmeal.
Some manufacturers also make a puffed cereal
product.
(kah-MOOT)
(FREE-kah)
(AM-a-ranth)
These very small grains, cultivated in West Africa
and India, are from the millet species. They can be
used to make porridge and beer and can be popped
like amaranth. According to Mali mythology (a
country in West Africa), the supreme creator of the
world, Amma, made the entire universe by exploding
a single grain of fonio, which was said to be located
inside the “egg of the world.” Fonio may be one
of the most nutritious grains since it is higher in
calcium, magnesium, zinc and manganese than
other grains. It contains no gluten and has the
protein equivalent to an egg. To find fonio, seek out
African markets or order on line.
baked goods because it has a delicious nutty flavor.
PAGE 4 WELLNESS INK MARCH 2014
Less a grain and more a small-seeded
grass grown in difficult production environ-
ments like China and Korea, it may be the
oldest grain known to man. Most millet
today is used as animal feed but would be
a nutritious addition to any human diet.
Mostly used in African, Indian and Chinese
diets, it is not related to wheat and can be
appropriate for wheat-free diets. It has
similar protein and nutrient content but
millet contains no gluten. Although millet
Heartier and faster-growing than wheat, Bavarian
farmers paid peasants to pull this grassy “weed”
from wheat fields. But rye grew more furiously than
ever forcing farms to give up and allow wheat and
rye to be grown, threshed and milled together.
Widely used in flour and whiskey, rye has been sifted
and most of the bran has been removed. Dark flour
is often referred to as “pumpernickel.” Very flavorful
but low in gluten, it should be blended with other
flours for baking.
An annual grass native to Ethiopia, this is a small
grain higher in fiber and iron than other grains. Teff
tiny grains were found in ancient pyramids and the
name is thought to be mean “lost” due to its small
size and how quickly it could be lost. Teff grains
range from ivory, light to deep brown to dark reddish
purple with a slight molasses-like sweetness. It is
often used as thickener in soups and stews, pancakes
and cookies and can be used in place of wheat flours.
Ok so it may not be an ancient
grain, but it’s got a pretty
interesting history. It is believed
that the most popular Star Trek
episode, “The Trouble with Tribbles,”
revolved around the protection of a grain derived
from Triticale. This was the 44th episode which aired
in December of 1967 and was nominated for the
three Emmy awards and the Hugo Award for Best
Dramatic Presentation. Now that’s grain-worthy!
(TRI-ti-kale or Tri-ti-KAY-ley)
The first wheat was really wild grass and has been
on this planet longer than man. Used as food,
woven into roofs or sandals, or burned as fuel in
stoves, wheat was the most versatile harvest of
man. With over 30,000 varieties, wheat grain is a
staple used to make flour for cooking, fermented for
alcoholic beverages like beer and vodka, as food for
livestock and even as a construction material. Major
species include wheat, durum, einkorn, emmer and
spelt. (More on wheat pg 5)
Pungents.com
is not suitable for making breads it can be used in
soups, casseroles or stuffing, or it can be sprouted
for use in salads or on sandwiches.
Because teff contains no gluten, this
grain is a good choice for those with
Celiac’s disease, a gluten intolerance.
A hybrid of wheat and rye, triticale is
traditionally used as animal feed but
increasingly found in cereals and other
grain products. The protein content is 15
to 17%, doubling that of wheat or rye,
and with a lower gluten content.
Wild rice are species of grasses which yield the rice
grain. The plants grow in shallow water so it is
eaten by ducks and other aquatic wildlife. In Native
American cultures, the rice is harvested by canoe.
High in protein and fiber, rice does not contain
gluten. It is high in B vitamins, iron and potassium,
zinc and magnesium. Because it is more difficult to
harvest, wild rice tends to be more expensive but
the nutty flavor and chewiness are worth the extra
costs.
Technically not a grain at all, quinoa is a dried fruit
of the herb family. The sacred staple of ancient Incas
in Peru, it is still grown on the slopes of the Andes.
The Incas believed it was sacred since it appeared to
ensure long life… maybe because this grain contains
all 9 essential amino acids, making it a great, high
fiber substitution for meat. With its unique texture,
delicate, light and fluffy, this small grain has a slight
crunch. Since it cooks in just 15 minutes, it is often
substituted for rice. Usually found in health food
stores, it is finding its way into markets and specialty
shops. Store quinoa in the fridge since it spoils
quickly.
(KEEN-wah)
PAGE 5 WELLNESS INK MARCH 2014
Grain Water Cook Time Yield
Amaranth 1/2 cup 1 cup 20-25 min 1 cup
Barley 1 cup pearled 3 cups 35-40 min 3 1/2 cups
Buckwheat (kasha) 1 cup
2 cups 15 min 4 cups
Bulgur wheat 1 cup 2 1/2 cups 15-20 min 2 1/2 cups
Cracked wheat 1 cup 2 cups 25 min 2 1/3 cups
Coarse corn meal Polenta 1 cup
3 cups 15-20 min 3 cups
Couscous 1 cup 1 cup 5 min 1 1/2 cups
Farro 1 cup 3 cups Cook 25 min, let
stand 10 min 2 cups
Kamut 1 cup 3 cups 3 hours 3 cups
Millet 1/2 cup 1 1/4 cup Pop first then cook 20 min, let stand
10 min 2 cups
Oats 1 cup 2 cups Cook 5 min,
let stand 3 min 2 cups
Quinoa 1 cup 2 cups 15 min 2 1/2 cups
Rice (brown) 1 cup 2 cups 40-60 min 2 cups
Rye
Spelt
Teff 1 cup 3 cups 20 min 3 cups
Triticale 1 cup 3 1/4 cups 40-50 min 2 1/2 cups
Wild Rice 1 cup 3 cups 1 hr 4 cups
Wheat Berries 1 cup 3 cups 2 hr 2 3/4 cups
Usually not cooked alone, mainly used in breads with wheat
Usually not cooked alone, mainly used in the form of flour
This is a refreshing cold salad side dish from
the Middle East. It is traditionally made with
bulgur wheat but you can substitute cooked
quinoa, couscous, kamut, farro, barley or just
about any small grain except teff (it’s too
small) and flaxseed since it must be ground.
Ingredients:
2 cups uncooked bulgur
5 cups boiling water
2 cups chopped fresh parsley
1 cucumber, seeded & chopped
2 large tomatoes, seeded & chopped
6 green onions, chopped
1/4 cup chopped mint or 1 TB dried
3-4 Tablespoons lemon juice
3 Tablespoons olive oil
Salt & pepper to taste
Directions:
Combine bulgur & boiling water, cover and let
stand 15 minutes. Drain off excess water. Add
parsley, cucumber, tomatoes, onion and mint
to bulgur and toss to mix. Then add lemon
juice, oil, salt & pepper and toss again. Chill
30-60 minutes to allow flavors to blend. If
desired, serve tabouli on red or green leafy
lettuce or kale leaves.
Don’t wash whole grains before cooking unless directed by
package instructions. Rinse in cold water only.
Cook grains in only the amount of water they can absorb so
you’re not pouring off excess water and losing nutrients.
Store whole grains in cool, dry, dark place in airtight
container. If stored properly, grains can be kept for years.
Only grind what you need but once ground to flour,
use quickly. Store ground flours and quinoa,
which go rancid quickly, in the refrigerator.
If the grains
are fully cooked,
drain off
excess water.
If the grains are
dry, it’s OK to
add more water
and extend
cook time.
Never stir grains while cooking since stirring
can make grains sticky and gummy.
For fluffy grains, lift with
a fork before serving.
For firmer grains, remove
from heat and let stand
with cover on.
Try combining grains in dishes for flavor nuances. You may
need to cook grains separately to get similar textures.
You can cook grains
in water, broth,
almond or coconut
milk. Add nuts,
seeds, dates, figs or
currants for added
zip and nutrition.
For longer cooking
grains, you can cook in
advance and refrigerate.
When ready to use,
just sprinkle with
water and reheat
in microwave.
You can soak grains
overnight
for quicker cooking.
(tah–BOO–lee
or tah-BOO-lah)
PAGE 6 WELLNESS INK MARCH 2014
What’s the difference between whole grain
and multi grain?
According to new FDA guidelines, whole grain
foods contain all the essential parts of the naturally
-occurring seed of the grain in the original
proportions. This includes the bran (containing the
fiber), the germ (containing the nutrients) and the
endosperm (containing the starch). However,
according to FDA guidelines, only 51% of the grain
must be whole in order to claim the product as
whole grain. The remainder of the product can be
less nutritious enriched grain products.
To make matters worse, the guidelines have loop-
holes. For example, a serving size of pasta is 56
grams. FDA guidelines require whole wheat pasta
to have at least 8 grams of whole wheat per
serving. But that’s quite a bit less than 51%,
closer to about 14% according to CSPI watchdogs.
Multi grain is less defined and refers to a product
containing two or more combination of grains,
neither of which is required to be whole.
How to get the most from your grains: Be
advised, that foods made from grains are most
nutritious if they are made from 100% whole
grain. To determine this, go to the ingredients
label and make certain the product is not
enriched. Enrichment is required because the
refinement process removed necessary nutrients of
which only 5 are required by law to be added back
in. And the healthy bran fiber is not part of the
additions.
Q Ink
Ezekiel 4:9 bread contains grains listed in the
bible passage for which bread is named: wheat,
barley, rye, oats, millet, corn and rice
Ancient grains are not all grains. Some are
grasses or seeds of grasses
Corn, wheat and rice have been altered to look
and taste different from ancient varieties
Amaranth, quinoa, buckwheat, millet and teff
are gluten free
Six classes of wheat result in thousands of
varieties: hard red winter, hard red spring, soft
red winter, hard white, soft white and durum
White rice has had the outer husk and germ
removed (making it less nutritious than brown
rice). Then it is polished with talc to make it
visually appealing to consumers. Talc has been
linked to stomach cancer
Roman gladiators were called Hordearii, an
ancient word meaning “barley-eaters”
Oats are also marketed as “cat grass”
Ergot is a fungus that contaminated
the rye in Salem in the 17th century,
thought to be the reason for the
insanity of the Salem children
Ancient traditional tortillas were made from
ground corn by Mexican natives 2000 years
ago. Flour tortillas only became popular in the
19th century
Sources: wheatworld.org and funtrivia.com
Graham is a type of flour named after Sylvester Graham
Kamut is the trademarked name for Khorasan wheat,
and earned the nickname “King Tut’s Wheat” when found
in the pharaoh’s tomb
Seitan is a mock meat created by the washing away of
the starch of wheat dough until all that is left is the
gluten, used as meat replacement
Spelt, sometimes called dinkel wheat, was a staple in
Bronze and Medieval times
Triticale is a hybrid of wheat and rye
Wheat berries are raw kernels which are least
processed forms of wheat
Wheat germ is the nutrient-containing portion of the
whole kernel. It is removed in the refining process and
sold separately. Once opened, keep refrigerated
Other forms of wheat
you may encounter:
Bulgur is precooked wheat berries
Cracked wheat is milled wheat berries
Durum (see also Freekeh) is the type of wheat
often used in making pastas
Einkorn, one of the earliest cultivated forms of
wheat found in Epi-Paleolithic sites (7500 BC)
Emmer also known as Farro
Semolina is course durum wheat
Couscous is dried granules of semolina wheat
Farro is confused with many different wheat
varieties, (emmer, spelt, einkorn, barley, wheat
berries) because of similar textures. The emmer
variety is considered the “true farro”
March
Coos County Master Food Preservers’ Workshops
1* Boiling Water Canning including jams & jellies, 10-2, OSU Ext office, Myrtle Point, $10
15* Garden to Table, 10-2, OSU Ext office, Myrtle Point, $10
29* Fertilize Your Mind seminars http://extension.oregonstate.edu/coos/fertilize-your-mind
9-4 at SWOCC campus in Coos Bay, $25
28 Foods that Fight Cancer, Chetco Activity Center, Brookings, 10 am to 12 pm and a healthy
lunch, all free. Call the Chetco Center at 541-469-6822 to register *To register for Master Food Preserver volunteer workshops, call 541-572-5263 ext 292 or 299
Coming in April The Fire Within… OSU inflammation seminar in collaboration with Bay Area Hospital
LEAP (Lifestyle, Eating, Activity and Progress) in collaboration with Bandon SDA Church
To view back issues of Wellness Ink go to: http://extension.oregonstate.edu/coos/fcd
Share this newsletter with your co-workers, friends and family.
Have them e-mail me with a request to receive Wellness Ink monthly.
Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, marital status, national origin, race, religion,
sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer.
El Servicio de Extensión (Extension Service) de Oregon State University ofrece programas educativos, actividades, y materiales sin discriminación basada sobre edad, color, incapacidades, identidad o expresión de identidad
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Wellness Ink OSU Extension
Family & Community Health Coos & Curry Counties
OSU Extension
Family & Community Health
631 Alder Street
Myrtle Point, OR 97458
541-572-5263
OSU Extension
also has offices
in Gold Beach
and 35 other
counties
throughout
the state This publication will be made available in accessible formats upon request.
Please call 541-572-5263 ext 291 for more information.
After years of psychotherapy, John no longer believes he is a grain of wheat.
However, one day he and a friend came across a chicken, and John was terrified.
"Why are you so afraid, you're not a grain of wheat after all," his friend asked.
John replied, "You know it and I know it, but the chicken doesn't know it." Jokebuddha.com
Used with permission:
Glasbergen
YUM
A man was in charge of offloading the grain from the ships at the harbor.
Unfortunately the grain was very moist and did not get sucked up by the vacuum.
He approached the foreman for some advice. The foreman suggested,
"If at first you don't suck seed, try a drier grain." jokebuddha.com
Chia is an edible seed, and as such, can be considered
an ancient grain. It dates back to Mayan and Aztec
cultures whose name means “strength.” These power-
houses have high concentrations of omega 3 fatty
acids, protein, fiber antioxidants and calcium. Just 2
Tbsp also give you 11 grams of fiber. Toss them on
cereal, in smoothies, in baked goods, yogurts or in
other grain dishes
Sorghum, called “trader’s grain,” is used mainly in
Africa and India. It’s great for pilaf and cold salads
and can be popped like popcorn
