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I promised some arguments for phytates, and yet not having a computer has been quite a challenge for me. So for now, here is some reading for you.
Sue Becker, bread baker extraodinaire, writes a compelling article from which I stole the phrase - Phytic acid - friend or foe?
I also found this Suite101 article which has similiar information to the Becker article:
"Phytates may Prevent Cancer and Lower Cholesterol
While iron is a crucial need of the body, it is also a powerful oxidant. Phytates are thought to exhibit antioxidant properties by sequestering this iron before it can be involved in damaging processes -especially in the colon. Phytates appear to inhibit tumor formation, and even cause cancerous cells to revert back to their former types. They may also improve the effectiveness of chemotherapy drugs when taken together. Phytates and green tea (Camellia sinensis) have a synergistic effect against select cancers when taken together. Phytates have been shown to reduce the digestion of starch by at least 50% and reduce the overall glycemic index of other foods they are eaten with. They also decrease cholesterol and triglyceride production by the liver."
Decision Making Time
So, hopefully you feel informed enough to make your own decision about phytic acid and its affects on the body. I, for one, will be soaking when I can, and not worrying about it for those times when I just can't! I know my diet is nutrient rich, but I believe I can get even more out of my grains by soaking and/or germinating them. In addition to reducing phytates and rendering those minerals more absorbent, we're increasing B vitamins! (You know, those feel-good, "happy" vitamins?!)
Putting it into Practice
Right now, I have two big bowls in my kitchen - one of oats and 5 other grains, soaking in water and yogurt for granola, and another of oats and a few T of wheat soaking in water and yogurt for baked oatmeal. I'll be baking bread tonight without any soaking though, (a long rise time will also reduce phytates) and am almost done single handedly eating the bread I made from Lindsay's recipe at Passionate Homemaking!
What is the general consensus??
Showing posts with label Week 2: Transitioning to whole wheat. Show all posts
Showing posts with label Week 2: Transitioning to whole wheat. Show all posts
Wednesday, January 21, 2009
Saturday, January 17, 2009
Week 2: Grains 201
Phytic Acid: Friend or Foe?
That's the question I've been wrestling with this week. We know that white flour, stripped of its nutrients, bleached, and dead, isn't a great option for our health. However, what about whole wheat (or kamut, or spelt, or rye)? Some people can't tolerate gluten, which is the protein found in rye, barley, and wheat, and eat a gluten-free diet. (If you have symptoms of diarrhea, abdominal cramping, or failure to thrive or grow, you may want to look into Celiac's disease a bit more.) However, if you do fine with gluten, there are a few things you may want to consider more in-depth.
What is Phytic Acid?
Amanda Rose, author of the book Rebuild from Depression, says this about phytic acid,
"Grains, legumes, nuts and seeds contain a substance called phytic acid or phytate. In humans, phytic acid is a strong chelator of iron, calcium, zinc, magnesium, and phosphorous. What this means is that the phytate generally stays undigested in our digestive tract and it clings to other minerals in our food and escorts them out of our bowels. Because of phytates, you are missing out on about half of the minerals your food could be providing if you prepared it a bit differently."
What does that mean for me?
Research proves that phytates inhibit absorption. In an article in American Journal of Clinical Nutrition, "Phytates and the inhibitory effect of bran on iron absorption in man," the author finds that the removal of phytates significantly increases the absorption of iron. There are additional benefits of reducing phytic acid in our foods. An experiment involving two groups of people, one eating bread with phytates, and one with the phytates removed, showed a 50% increase in mineral absorption in stool samples. Those who consumed food without phytic acid absorbed about 30% of magnesium and zinc, whereas those who consumed food with phytic acid absorbed only 13% of the magnesium and 23% of the zinc (Egli et al. 2004; Bohn et al. 2004). Interestingly, the numbers also suggest that we absorb a fairly small amount of the vitamins and minerals in our food, irregardless, so keep that in mind as you read labels!
How can I increase absorption?
Since our body doesn't produce the enzyme phytase, which breaks down phytic acid, we need to find another way to do this. There are a couple of key factors to activating the phytase in grains: time, moisture, acid pH, and warmth. Sourdough breads are made using a fermented starter that involves all of these things. My favorite sourdough is made by Nashoba Brook Bakery in Concord, MA. So many stores carry this bread, and for a reasonable price - $3.19 for a loaf! You can make your own sourdough starter, and incorporate it into pancakes, breads, and other baked goods. If you're not up for keeping a starter going, you can make your own yeast breads, and give them a long rise time, letting these factors break down the phytic acid. There are ways to adapt your bread machine recipes too!
Breakfast Preparation
Mark and I eat oatmeal at least three times a week. I've been faithfully soaking my rolled or steel cut oats in a water/whey solution for over a year, following the time/moisture/warmth/acid pH guidelines, with the understanding that I was activating the enzyme phytase to break down the phytic acid. I've been digging a lot deeper into this subject, and realized that oatmeal happens to be notoriously low in phytase, so even a long soaking won't be very effective in reducing phytic acid. There are a few solutions. One, is to add a T or so of ground wheat (in a coffee grinder) because it is high in phytase. Another is to substitute oatmeal for other grains, like kamut, amaranth, millet, or hard or soft wheat. I've made a 5 grain cereal mix before and it's delicious. (Grind 1 cup each of rice, lentils, wheat, oats, and millet. Store in fridge and soak individual portions as desires. The third way to handle this is to not care too much, as we'll be learning about the benefits of phytic acid soon!
My Opinion
Scientists agree - if the grain is untreated, as in all non-sprouted commercial whole grain cereals and breads, the phytic acid remains intact, and combines with calcium, magnesium, copper, iron, and zinc in the digestive tract, and renders these minerals unabsorbed. This logically points to the fact that a diet high in unfermented whole grains may lead to serious mineral deficiencies or bone loss! That makes me leery, but I do consume many nutrient dense foods, and only occasional grains, so I'll soak/sprout when I can, and not worry when I can't! Plus, there are health benefits to phytic acid--stayed tuned. On Tuesday I'll be posting about the better face of phytic acid, so you can make the decision yourself: phytic acid - friend or foe?
That's the question I've been wrestling with this week. We know that white flour, stripped of its nutrients, bleached, and dead, isn't a great option for our health. However, what about whole wheat (or kamut, or spelt, or rye)? Some people can't tolerate gluten, which is the protein found in rye, barley, and wheat, and eat a gluten-free diet. (If you have symptoms of diarrhea, abdominal cramping, or failure to thrive or grow, you may want to look into Celiac's disease a bit more.) However, if you do fine with gluten, there are a few things you may want to consider more in-depth.
What is Phytic Acid?
Amanda Rose, author of the book Rebuild from Depression, says this about phytic acid,
"Grains, legumes, nuts and seeds contain a substance called phytic acid or phytate. In humans, phytic acid is a strong chelator of iron, calcium, zinc, magnesium, and phosphorous. What this means is that the phytate generally stays undigested in our digestive tract and it clings to other minerals in our food and escorts them out of our bowels. Because of phytates, you are missing out on about half of the minerals your food could be providing if you prepared it a bit differently."
What does that mean for me?
Research proves that phytates inhibit absorption. In an article in American Journal of Clinical Nutrition, "Phytates and the inhibitory effect of bran on iron absorption in man," the author finds that the removal of phytates significantly increases the absorption of iron. There are additional benefits of reducing phytic acid in our foods. An experiment involving two groups of people, one eating bread with phytates, and one with the phytates removed, showed a 50% increase in mineral absorption in stool samples. Those who consumed food without phytic acid absorbed about 30% of magnesium and zinc, whereas those who consumed food with phytic acid absorbed only 13% of the magnesium and 23% of the zinc (Egli et al. 2004; Bohn et al. 2004). Interestingly, the numbers also suggest that we absorb a fairly small amount of the vitamins and minerals in our food, irregardless, so keep that in mind as you read labels!
How can I increase absorption?
Since our body doesn't produce the enzyme phytase, which breaks down phytic acid, we need to find another way to do this. There are a couple of key factors to activating the phytase in grains: time, moisture, acid pH, and warmth. Sourdough breads are made using a fermented starter that involves all of these things. My favorite sourdough is made by Nashoba Brook Bakery in Concord, MA. So many stores carry this bread, and for a reasonable price - $3.19 for a loaf! You can make your own sourdough starter, and incorporate it into pancakes, breads, and other baked goods. If you're not up for keeping a starter going, you can make your own yeast breads, and give them a long rise time, letting these factors break down the phytic acid. There are ways to adapt your bread machine recipes too!
Breakfast Preparation
Mark and I eat oatmeal at least three times a week. I've been faithfully soaking my rolled or steel cut oats in a water/whey solution for over a year, following the time/moisture/warmth/acid pH guidelines, with the understanding that I was activating the enzyme phytase to break down the phytic acid. I've been digging a lot deeper into this subject, and realized that oatmeal happens to be notoriously low in phytase, so even a long soaking won't be very effective in reducing phytic acid. There are a few solutions. One, is to add a T or so of ground wheat (in a coffee grinder) because it is high in phytase. Another is to substitute oatmeal for other grains, like kamut, amaranth, millet, or hard or soft wheat. I've made a 5 grain cereal mix before and it's delicious. (Grind 1 cup each of rice, lentils, wheat, oats, and millet. Store in fridge and soak individual portions as desires. The third way to handle this is to not care too much, as we'll be learning about the benefits of phytic acid soon!
My Opinion
Scientists agree - if the grain is untreated, as in all non-sprouted commercial whole grain cereals and breads, the phytic acid remains intact, and combines with calcium, magnesium, copper, iron, and zinc in the digestive tract, and renders these minerals unabsorbed. This logically points to the fact that a diet high in unfermented whole grains may lead to serious mineral deficiencies or bone loss! That makes me leery, but I do consume many nutrient dense foods, and only occasional grains, so I'll soak/sprout when I can, and not worry when I can't! Plus, there are health benefits to phytic acid--stayed tuned. On Tuesday I'll be posting about the better face of phytic acid, so you can make the decision yourself: phytic acid - friend or foe?
Friday, January 16, 2009
Week 2: Grains 101
Now that we've learned a bit about what sugar does to our body, it's time to move onto flour. Even more than sugar, I have noticed that when I eat white flour products, I feel lethargic, bloated, and unwell overall. I am not gluten intolerant - I'm just experiencing the common reactions to grains that have been stripped of their benefits. I also noticed it's nearly impossible to lose weight while eating products made with refined flour. I recently learned that when the bran and germ are removed, as in white flour, our bodies aren't able to digest the wheat in the same way. Instead of a slow release of energy as with whole wheat, our bodies break down white flour quickly, into glucose molecules, evoking the same response that sugar does!
What is white flour?
In order to prevent flours from going rancid (mold and fungus was a common problem in the Middle Ages), and increase profits due to prolonged shelf life, the food industry found ways to lengthen the life of flour and products made with flour. The answer was to create a product that bugs wouldn't like (they'll die if they try to eat white flour), people would find palatable, and could be marketed as "healthy" (doesn't the word "enriched" just sound good??). The technique used to create this product is known as refining. Refining removes the bran and germ of the grain, and strips them of B vitamins, as well as vitamin E, calcium, zinc, copper, manganese, potassium and fiber. What we have left is a dead, lifeless product that can stay on shelves and in pantries for seemingly limitless amounts of time.
What Does This Mean for Us?
Nutrient Deficiencies
Food companies have added synthetic forms of nutrients back into their stripped foods, in attempt to make them look healthier. However, these synthetic forms put a strain on the body and the store of the natural vitamins you already have, leading to an imbalance. If you eat a good deal of white flour, you might noticed some of the symptoms of a B-vitamin deficiency: fatigue, depression, anxiety, irritability, poor memory, insomnia, heart palpitations and muscle tenderness.
In an article in the Journal of Nutrition, entitled "New Approaches for Designing and Evaluating Food Fortification Programs", the author readily admits to the lack of attention to monitoring either the bioavailability (ie how much of those nutrients can actually be used in our body), appropriate dosage, and effectiveness of food fortification. That's a bit scary. The enriched flour (and it pops up in nearly every prepared food made with flour) may not be what you think. We're reading labels that tell us we're receiving 20% of our daily B6 intake, and yet there hasn't been much follow through to find out if our bodies are absorbing it!! The same goes for the multi-billion dollar vitamin industry. We've been thriving for ten of thousands of years without Centrum Gold. And our nation's health hasn't increased in the last few decades, despite the fat pockets of the supplement and vitamin industry. Bottom line: there can be gold in those little pills we pay so much for, but if we're not absorbing them, it's like throwing money in the toilet. Quite literally. Personally, I'd rather get my nutrients from real food.
Effects on Blood Sugar
I touched on this at the top of this post, but here is a great quote from Lori Lipinski, Certified Nutritional Consultant,
"If you're like most people who want to lose weight, chances are that at one time or another you've experimented with a lowfat diet. And it probably didn't take long to discover that avoiding fat in your diet doesn't make it magically melt off your body. That's because lowfat really means high-carb. So many dieters think they're doing a good thing by eating lowfat, low-calorie, high-carb foods like cereal, pretzels, bagels, and pasta--not realizing that these foods cause the pancreas to secrete insulin, the fat-storing hormone that stimulates the appetite and slows down metabolism."
Constipation
I recently had a conversation with a friend about bowel movements. What a fun topic! I understand that people have heard that frequency varies person to person, and that's normal. However, I don't know if I believe that it's necessarily good for us. I gave the friend this illustration. Remember when you used to make playdough? (Just pretend if not.) My mother would hand me a cup of flour, a bowl, and some water. It would be a great, sticky lump after I mixed them. That's what's stuck sitting in your gut, fermenting and giving bad bacteria a delicious meal.
What's more, the effects of constipation, though not always talked about, can interfere with your daily life. Fatigue, lethargy, headaches, and poor skin are common effects of constipation. (Traditional Chinese Medicine strongly links the gut and digestion to skin!) If we're eating real, fiber rich foods, they'll add bulk to our stool and things will pass fairly quickly; plus, you'll have more energy, and you won't feel as bloated.
**Drinking water is also key to getting things moving. A good rule of thumb is to divide your weight in half, and drink that much water in OUNCES!
Decisions, Decisions
How can you make better decisions at the store? (Aside from buying a grain mill and grinding your own wheat, despite the fact that both your husband and cat think you've gone off the deep end...) Here are some quick tips, courtesy of Heath Sundae.com
To eat...
100% Whole Wheat or 100% Whole Grain products
...and Not to Eat...
— Bleached Flour: Just another white food that ain’t no good
— Wheat Flour: Does not contain the bran or germ (no fiber)
— Enriched Flour (wheat) : Wheat flour that is stripped of bran or germ and has had some nutrients added back in to make it pass as a consumable food.
— Enriched Flour (flour):Stripped! Just like the one above except the source of the grain isn’t identified.
— Stone Ground Wheat Flour: The word “Whole” isn’t in there. This means milled flour with no bran or germ.
— Cracked Wheat: Fractionated wheat is milled into angular pieces.
-“WITH whole grains”, lots of times the product is still largely composed of enriched flour, bleached four and sugar
Challenge
If you're following my menu exactly, you don't have to worry about the flour issue - I don't think there's in any there. If you're doing your own thing, make sure you read labels at the store, and find healthier alternatives to white flour.
Extra Credit
Try making some whole wheat bread at home! Better yet, go for asourdough!
What is white flour?
In order to prevent flours from going rancid (mold and fungus was a common problem in the Middle Ages), and increase profits due to prolonged shelf life, the food industry found ways to lengthen the life of flour and products made with flour. The answer was to create a product that bugs wouldn't like (they'll die if they try to eat white flour), people would find palatable, and could be marketed as "healthy" (doesn't the word "enriched" just sound good??). The technique used to create this product is known as refining. Refining removes the bran and germ of the grain, and strips them of B vitamins, as well as vitamin E, calcium, zinc, copper, manganese, potassium and fiber. What we have left is a dead, lifeless product that can stay on shelves and in pantries for seemingly limitless amounts of time.
What Does This Mean for Us?
Nutrient Deficiencies
Food companies have added synthetic forms of nutrients back into their stripped foods, in attempt to make them look healthier. However, these synthetic forms put a strain on the body and the store of the natural vitamins you already have, leading to an imbalance. If you eat a good deal of white flour, you might noticed some of the symptoms of a B-vitamin deficiency: fatigue, depression, anxiety, irritability, poor memory, insomnia, heart palpitations and muscle tenderness.
In an article in the Journal of Nutrition, entitled "New Approaches for Designing and Evaluating Food Fortification Programs", the author readily admits to the lack of attention to monitoring either the bioavailability (ie how much of those nutrients can actually be used in our body), appropriate dosage, and effectiveness of food fortification. That's a bit scary. The enriched flour (and it pops up in nearly every prepared food made with flour) may not be what you think. We're reading labels that tell us we're receiving 20% of our daily B6 intake, and yet there hasn't been much follow through to find out if our bodies are absorbing it!! The same goes for the multi-billion dollar vitamin industry. We've been thriving for ten of thousands of years without Centrum Gold. And our nation's health hasn't increased in the last few decades, despite the fat pockets of the supplement and vitamin industry. Bottom line: there can be gold in those little pills we pay so much for, but if we're not absorbing them, it's like throwing money in the toilet. Quite literally. Personally, I'd rather get my nutrients from real food.
Effects on Blood Sugar
I touched on this at the top of this post, but here is a great quote from Lori Lipinski, Certified Nutritional Consultant,
"If you're like most people who want to lose weight, chances are that at one time or another you've experimented with a lowfat diet. And it probably didn't take long to discover that avoiding fat in your diet doesn't make it magically melt off your body. That's because lowfat really means high-carb. So many dieters think they're doing a good thing by eating lowfat, low-calorie, high-carb foods like cereal, pretzels, bagels, and pasta--not realizing that these foods cause the pancreas to secrete insulin, the fat-storing hormone that stimulates the appetite and slows down metabolism."
Constipation
I recently had a conversation with a friend about bowel movements. What a fun topic! I understand that people have heard that frequency varies person to person, and that's normal. However, I don't know if I believe that it's necessarily good for us. I gave the friend this illustration. Remember when you used to make playdough? (Just pretend if not.) My mother would hand me a cup of flour, a bowl, and some water. It would be a great, sticky lump after I mixed them. That's what's stuck sitting in your gut, fermenting and giving bad bacteria a delicious meal.
What's more, the effects of constipation, though not always talked about, can interfere with your daily life. Fatigue, lethargy, headaches, and poor skin are common effects of constipation. (Traditional Chinese Medicine strongly links the gut and digestion to skin!) If we're eating real, fiber rich foods, they'll add bulk to our stool and things will pass fairly quickly; plus, you'll have more energy, and you won't feel as bloated.
**Drinking water is also key to getting things moving. A good rule of thumb is to divide your weight in half, and drink that much water in OUNCES!
Decisions, Decisions
How can you make better decisions at the store? (Aside from buying a grain mill and grinding your own wheat, despite the fact that both your husband and cat think you've gone off the deep end...) Here are some quick tips, courtesy of Heath Sundae.com
To eat...
100% Whole Wheat or 100% Whole Grain products
...and Not to Eat...
— Bleached Flour: Just another white food that ain’t no good
— Wheat Flour: Does not contain the bran or germ (no fiber)
— Enriched Flour (wheat) : Wheat flour that is stripped of bran or germ and has had some nutrients added back in to make it pass as a consumable food.
— Enriched Flour (flour):Stripped! Just like the one above except the source of the grain isn’t identified.
— Stone Ground Wheat Flour: The word “Whole” isn’t in there. This means milled flour with no bran or germ.
— Cracked Wheat: Fractionated wheat is milled into angular pieces.
-“WITH whole grains”, lots of times the product is still largely composed of enriched flour, bleached four and sugar
Challenge
If you're following my menu exactly, you don't have to worry about the flour issue - I don't think there's in any there. If you're doing your own thing, make sure you read labels at the store, and find healthier alternatives to white flour.
Extra Credit
Try making some whole wheat bread at home! Better yet, go for asourdough!
Week 2 Bonus: Nuts
Soaking Nuts
Whenever I tell someone that I soak my nuts, they either think I am 1. a squirrel, 2. nuts myself, or 3. inflicting cruel and unusual punishment on my husband. Thankfully, the answer is D. none of the above. Basically, I *try* (key word) to soak all of the nuts and seeds that I will consume. It takes some foresight, yes, but I believe it's well worth it.
Why should I bother to soak my nuts?
If your rarely eat nuts and seeds, then perhaps you shouldn't. But for the rest of us, I ask that you just consider what I have to say. Ancient people traditionally soaked seeds in a salt water solution, and then left them to dry out in the sun. They didn't have the FDA or Oprah or Bon Apetit to tell them what was best for their bodies or their taste buds. Somehow, they understood that nuts and seeds contain enzyme inhibitors. This is a good thing for the little goobers, as it protects them until they have what they need for growing. Otherwise, they may sprout prematurely and die. However, it's a bad thing for us, as it puts a strain on the digestive track, and makes the nutrients less available. In order to neutralize the inhibitors, we can copy the practice of ancient peoples' saline solutions. (The salt activates other enzymes that neutralize the inhibitors.)
Benefits of Soaking Nuts and Seeds
+Gluten breaks down, making them easier to digest.
+Enzyme inhibitors are neutralized, eliminating toxins.
+Phytic acid, which interferes with the absorption of vitamins, is reduced.
+Beneficial enzymes are increased, encouraging growth of B vitamins.
The Simple Process
I mainly eat pecans, walnuts, and cashews, though I have tried pine nuts, macadamia nuts, and hazelnuts. Buying in bulk is key to this process. It can be a hard nut to swallow (pun intended) when you throw down a $20 for a bag of nuts, but if you have a handful a day, they last forever and you will only have to go through the whole process a few times a year. The picture above is of my sprouted almonds.
I put the seeds or nuts into a large bowl filled with filtered water and a tablespoon or so of sea salt. I let them rest for about 12-24 hours (depends on the density of the nut); then I drain through a colander, rinse, and fill the bowl back up with water and salt. Sometimes I drain again, but usually not. There's no exact science about when to rinse. I do a final rinse, and lay the seeds out on my drying racks. Before I had a dehydrator, I put them in a low temp oven (150 degrees), or else I only sprout a small amount daily, so that they won't go rancid (mostly just with almonds). Remember, sprouting the nuts means they're living - and living food decomposes quickly, so store in a refrigerator!
Thursday, January 15, 2009
Week 2 Challenge
Many of you have reported great results with the sugar-free week and are already asking about next week. Congratulations!! Here's the deal for next week: we're trying to build on what we have started, so it would be great to continue with a low-sugar lifestyle. (After reading about the effects of sugar, do you really want to go back?!) You can add some fruits in moderation, as well as raw honey (choose unheated, unfiltered for maximum nutrition) and 100% maple syrup. They may cost more than bottles of high fructose corn syrup, but if you are enjoying them in small amounts, you won't have to buy as often!
Challenge #2 - Eliminate white flour
Starting Monday, let's eliminate those sources of white flour. (So don't buy that box of crackers while you're food shopping, and wave goodbye to the pound of pasta.) I promise I will justify this seeming injustice shortly! I'm computer-less, and heading to NYC for the weekend, so I'll try to squeeze in some blogging time soon.
Challenge #2 - Eliminate white flour
Starting Monday, let's eliminate those sources of white flour. (So don't buy that box of crackers while you're food shopping, and wave goodbye to the pound of pasta.) I promise I will justify this seeming injustice shortly! I'm computer-less, and heading to NYC for the weekend, so I'll try to squeeze in some blogging time soon.
Shopping List
1 lb ground organic turkey or chicken (thighs work great)
2 lb ground beef
1 whole chicken
turkey bacon (Applegate farms is best!)
white fish
bunch broccoli
greens (kale, swiss chard)
1 apple
2 medium leeks
2 zucchini
1 lb bag carrots
3 red peppers
2 sweet potatoes
1 baking potato
10-12 new or red potatoes
salad greens
onions
celery
garlic
2 dozen eggs
plain yogurt
butter
1 pint cream (not ultra pasteurized)
1-2 cans salmon
whole wheat flour (store in airtight container in fridge or freezer if possible!)
tomato paste
Spices you may want:
allspice
sage
thyme
2 lb ground beef
1 whole chicken
turkey bacon (Applegate farms is best!)
white fish
bunch broccoli
greens (kale, swiss chard)
1 apple
2 medium leeks
2 zucchini
1 lb bag carrots
3 red peppers
2 sweet potatoes
1 baking potato
10-12 new or red potatoes
salad greens
onions
celery
garlic
2 dozen eggs
plain yogurt
butter
1 pint cream (not ultra pasteurized)
1-2 cans salmon
whole wheat flour (store in airtight container in fridge or freezer if possible!)
tomato paste
Spices you may want:
allspice
sage
thyme
Wednesday, January 14, 2009
Eliminating white flour - Week 2 Menu
The challenge for Week 2 is the elimination of refined flour. There is strong evidence that refined flours (and possibly whole wheat flour - but more on that later!) contribute to many digestive diseases. Some informational posts will follow, but I am posting the menu so that people can buy food over the weekend.
If you choose any recipe for the week, I suggest the dinner from Day 1. I love having a whole chicken every few weeks so I can enjoy the meat, AND use the carcass for stock and eventually soup. I've included a whole chicken recipe so that you can make stock this week. Later in the week, enjoy Chicken and Rice Soup--it's delicious and easy: a great lunch or dinner for cold days!
Here's my suggested menu - take what you like from it, adapt some things - do what you need to do to get more real foods into your diet! Please give me feedback as to how I can best serve you. Is this format helpful? Would you rather a list of recipes to choose from? More soups? Less meat? I tried to keep these recipes as quick and easy as possible - and I'll bet you don't even miss flour!!
Day 1
Breakfast - Scrambled eggs and bacon (cook the night before)
Lunch - Vegetable Leek Medley
Dinner - Slow cooked or roasted chicken, carrots, potatoes and greens (reserve congealed fat and carcass for soup)
Prep: Grate and soak potatoes in water, whey, and salt
Form salmon cakes and pan sear.
Day 2
Breakfast - Sweet Potato Pancakes (this recipe makes enough for leftovers!)
Lunch - Salmon Cakes and salad (cook the night before)
Dinner - Leftover chicken meal
Prep: Soak oatmeal in water and whey
Prepare stock
Day 3
Breakfast - Oatmeal
Lunch - Vegetable Leek Medley with whole wheat pita pockets (recipe at bottom of post)
Dinner - Meatloaf
Prep: Prepare yogurt dough for quiche
Day 4
Breakfast - Sweet Potato Pancakes
Lunch - Salmon cakes and salad
Dinner - Leftover Meatloaf
Prep: Assemble and cook quiche
Day 5
Breakfast - Oatmeal
Lunch - Quiche
Dinner - White fish, steamed broccoli with lemon and garlic, and brown rice (make an extra cup for chicken and rice soup)
Day 6
Breakfast - Soft boiled eggs, sourdough toast w/ butter, and you may want to try this guest recipe for chicken/turkey sausages!
Lunch - Quiche
Dinner - Chicken and Rice Soup
Day 7
You'll probably have enough leftovers to take you through the day! Most people enjoy a meal or two out once a week as well, so these recipes should take you through.
Snacks
Crispy or sprouted nuts
Natural yogurt (no added sugars or "vitamins") with unsweetened coconut, soaked nuts, and cocoa powder
Hummus with veggies or crackers
Homemade popcorn, popped on stove in coconut oil
celery with all natural peanut butter and raisins
potato skins or sweet potato fries
If you choose any recipe for the week, I suggest the dinner from Day 1. I love having a whole chicken every few weeks so I can enjoy the meat, AND use the carcass for stock and eventually soup. I've included a whole chicken recipe so that you can make stock this week. Later in the week, enjoy Chicken and Rice Soup--it's delicious and easy: a great lunch or dinner for cold days!
Here's my suggested menu - take what you like from it, adapt some things - do what you need to do to get more real foods into your diet! Please give me feedback as to how I can best serve you. Is this format helpful? Would you rather a list of recipes to choose from? More soups? Less meat? I tried to keep these recipes as quick and easy as possible - and I'll bet you don't even miss flour!!
Day 1
Breakfast - Scrambled eggs and bacon (cook the night before)
Lunch - Vegetable Leek Medley
Dinner - Slow cooked or roasted chicken, carrots, potatoes and greens (reserve congealed fat and carcass for soup)
Prep: Grate and soak potatoes in water, whey, and salt
Form salmon cakes and pan sear.
Day 2
Breakfast - Sweet Potato Pancakes (this recipe makes enough for leftovers!)
Lunch - Salmon Cakes and salad (cook the night before)
Dinner - Leftover chicken meal
Prep: Soak oatmeal in water and whey
Prepare stock
Day 3
Breakfast - Oatmeal
Lunch - Vegetable Leek Medley with whole wheat pita pockets (recipe at bottom of post)
Dinner - Meatloaf
Prep: Prepare yogurt dough for quiche
Day 4
Breakfast - Sweet Potato Pancakes
Lunch - Salmon cakes and salad
Dinner - Leftover Meatloaf
Prep: Assemble and cook quiche
Day 5
Breakfast - Oatmeal
Lunch - Quiche
Dinner - White fish, steamed broccoli with lemon and garlic, and brown rice (make an extra cup for chicken and rice soup)
Day 6
Breakfast - Soft boiled eggs, sourdough toast w/ butter, and you may want to try this guest recipe for chicken/turkey sausages!
Lunch - Quiche
Dinner - Chicken and Rice Soup
Day 7
You'll probably have enough leftovers to take you through the day! Most people enjoy a meal or two out once a week as well, so these recipes should take you through.
Snacks
Crispy or sprouted nuts
Natural yogurt (no added sugars or "vitamins") with unsweetened coconut, soaked nuts, and cocoa powder
Hummus with veggies or crackers
Homemade popcorn, popped on stove in coconut oil
celery with all natural peanut butter and raisins
potato skins or sweet potato fries
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