Kañiwa – The New Super Grain

Just when you finally figured out how to pronounce “quinoa,” there is a new super grain on the market.  Kañiwa (pronounced ka-nyi-wa), like quinoa, is a species of goosefoot (Chenopodium) grown primarily for its edible seeds.  It is grown in Peru and is not yet widely available in the United States.

Unlike quinoa, kañiwa does not contain bitter tasting saponins and so does not need to be rinsed thoroughly before cooking.  It is smaller than quinoa but is cooked using the same methjod of 2 parts liquid to 1 part grain.  Naturally gluten-free, kañiwa is a healthy grain for a gluten-free diet.  Kañiwa is also a complete protein, containing all nine essential amino acids in correct proportion, which makes it an excellent choice for a vegetarian diet.  Kañiwa also has significant levels of calcium, zinc, and iron.

Where to find it?

Kañiwa is currently sold at Whole Foods Market, Amazon, and other online retailers.

Beyond Bell Peppers

This year I have been especially excited about peppers – and not just ordinary bell peppers.  Anaheim, Banana, Chipotle, Jalapeno, Pablano, and Serrano peppers have been making an appearance in my kitchen.

Bell peppers and chili peppers are both in the Capsicum Annuum family.  The varying degree of heat in peppers is due to the presence of capsaicin, concentrated most in the inner membranes and seeds.  Not only does each species vary in the level of heat, individual fruits from the same bush can vary greatly in their capsaicin content. 

The level of heat in each type of pepper is measured by a system called Scoville Heat Units.  This scale was developed in 1912 and refers to the number of times dissolved chili extracts can be diluted with sugar water before capsaicin can no longer be tasted.  See the Scoville chart to select the level of heat you want in your recipe.  Note that sweet bell peppers have no heat with a score of 0 while habanero peppers are close to the top at 100,000-350,000.  There are many delicious varieties of peppers with mild heat that can be used in everyday recipes.

Why include peppers in your diet?

What all of the peppers have in common is their great nutritional profile.  Peppers are especially rich in vitamin C, vitamin A, vitamin B6, and carotenoids.  Red peppers contain a greater amount of these nutrients than the green peppers.  Peppers are low in calories while providing fiber to help fill you up.

How to prepare peppers

Peppers are used for flavor as well as heat.  Sweet bell peppers are delicious raw, roasted, grilled, or sautéed.  They add beautiful color and flavor to salads, soups, and stir-fry recipes. 

Interested in getting a little more adventurous?  Peppers with a little more heat are a great addition to whole grains such as quinoa, brown rice, kasha, or polenta.  Sauté chopped white onion and a minced chili pepper in oil before adding the grain to the pain.  Add heated water or stock and cook as directed.  Chili peppers are also essential for salsa, pico de gallo, enchilada sauce, chili, gumbo, and huevos rancheros.

To reduce the heat in your recipe, remove the seeds and membranes from the inside of the chili before using it.  Be sure to use a spoon to scrape the seeds out and then wash your hands thoroughly to avoid irritation of your skin (or eye if you accidentally touch it!)

Chili peppers can be roasted the same way as bell peppers to add flavor.  Roast peppers in the flame of a gas burner or in the oven until charred, place in a paper bag or covered bowl for 10 minutes, and then remove the outer skin.

A delicious recipe I recently tried was roasted, stuffed anaheim peppers.  Roast the peppers as described above and then make a slit lengthwise to remove the membranes and seeds.  While the peppers are resting, cook polenta using orange juice in place of water.  When it is done, mix in fresh corn kernels, chopped cilantro, and salt/pepper to taste.  Stuff the peppers with the polenta mixture and then bake for 20 minutes in a 350 degree oven.  Serve them on a spicy tomato sauce or black beans with cumin.  They are fantastic!  The sweetness of the corn and orange complements the heat and smokiness from the roasted pepper.

Want to learn more about peppers?  One of the most authoritative writers is Dave Dewitt, who has written many books and articles including Peppers of the World: An Identification Guide.  

The next time you are in the grocery store or at a farmers market, be sure to pick up some chili peppers to spice up your recipes.

Oats for a Happy Heart

Oats recently came up in a conversation about grains that contain gluten.  The confusion is a result of manufacturers marketing their “gluten free” oats.  Do oats contain gluten?

Gluten is a composite of two proteins, gliadin and glutenin, found in wheat and related species including barley and rye.  Oats do not contain these proteins.  Instead, oats contain a legume-like protein called avenin.  The general consensus is that oats are safe for those with celiac disease because avenin does not trigger the same reaction as gliadin and glutenin.  The problem with oats is that they are frequently grown and/or processed near wheat, barley, and rye, resulting in cross-contamination.  If you are on a gluten free diet, it is best to look for oats that are certified gluten free to be sure.

Heart Health

Oats are highly promoted as a heart healthy food as a result of their fiber content and their unique phytonutrients, avenanthramides.  Studies have shown that avenanthramides protect LDL cholesterol from oxidation, which could have a positive effect on the accumulation of plaque in arteries. 

Oats contain a specific type of soluble fiber called beta-glucan.  For over 40 years, studies have shown that eating just 3 grams of oat fiber per day lowers cholesterol (an amount found in 1 cup of oatmeal.)   

Oats are also a good source of minerals manganese and selenium, protein, and carotenoids lutein and zeaxanthin.

Varieties

Oats are available as instant oatmeal, quick-cooking oats, old fashioned oats, steel cut oats, and oat groats (Scottish oats or Irish oatmeal).  What’s the difference?

Oat groats – unflattened oat kernels.

Steel cut oats – oat groats sliced by steel blades; they have a dense, chewy texture.

Old fashioned oats – oat groats that are steamed, rolled, and flattened.

Quick-cooking oats – oats groats that are steamed, rolled, cut very fine, and then flattened.

Instant oatmeal – oats are partially cooked and then rolled very thin; most of the bran is removed in processing.

Oat groats and steel cut oats contain most of the bran portion of the grain.  Oats are also available as oat bran, the outer layer of the kernel, and oat flour used in baked goods.

How to Store and Prepare

Oats are available in prepackaged containers and in bulk bins.  If you purchase prepackaged oatmeal, avoid those with added sugar, salt and other additives.  Instead, cook plain oats and add your own condiments such as cinnamon, nuts and dried fruit.  Store oats in an airtight container in a cool, dry place and buy small quantities at a time to maintain freshness.

Oats are prepared by simmering in water, and the amount of water and cooking time will vary with the variety (instant oatmeal will cook in a minute or so compared to up to 30 minutes for steel cut oats.)  If you have never tried steel cut oats, they are worth the effort.

Perfect Steel-Cut Oats
Serves 2-4, depending on how hungry you are!
3 cups water
1 cup steel-cut oats
pinch of salt


Bring the water to a boil and stir in the oats and salt. Let the water and oats come back to a boil then reduce to medium-low heat. Let the oats simmer with the lid slightly ajar, stirring frequently until cooked through - 20 minutes for chewy oats or 30 minutes for softer oats. Stir in extras like milk, sweeteners, nuts, and fruit off the heat in individual bowls. Leftovers keep for one week.

Black Beans - Fiber, Folate, and Phytonutrients

Did you know that black beans aren’t actually black?  The color is very dark purple from the concentration of anthocyanins, phytonutrients in the flavonoid class that are powerful antioxidants.  These are the same phytonutrients found in red, blue, and purple foods: blueberries, raspberries, blackberries, cherries, grapes, eggplant and acai berries.

Black beans, also called turtle beans, are also rich in molybdenum, folate, fiber, tryptophan, protein and iron.  One cup of black beans provides 15 grams of dietary fiber and 15 grams of protein.  For most people, this is ½ of the daily value of fiber and just under one-third of daily protein requirements.

Black beans are available dried or canned.  Canned beans cost more than dried beans but can save you a lot of preparation time.  If you choose canned beans, look for organic beans that do not contain additives or extra salt, and rinse them well before using them.  Select dried beans that are whole and free from cracks and discoloration.  Dried beans will keep for 12 months in an airtight container kept in a cool, dark, dry place. 

To cook black beans from scratch, soak them in water for 8 hours or overnight in the refrigerator.  Remove any beans that float and discard.  Drain the beans and add fresh water before cooking.  I recommend adding fresh garlic and a 1-inch piece of kombu (a dried sea vegetable) to the cooking water to flavor the beans and add minerals.  There is also some evidence that adding kombu will improve the digestibility of the beans.  Do not add salt to the cooking water, as this will result in tough, mealy beans.  Always season beans with salt after cooking.  Bring beans to a boil and then reduce the heat to simmer and cook for 1 hour or until tender.  Drain the beans and store in the refrigerator for up to 3 days.

Black beans are creamy, delicious, and very versatile.  For breakfast, try huevos rancheros or create a breakfast burrito with scrambled eggs, avocado, and salsa.  Black beans can be added to salads, soups, chili, or even pasta to add texture and fiber. 

One of my favorite recipes for black beans is Black Bean Hummus.  Place the following ingredients in a food processor and blend until smooth.  Add additional lemon juice or water to adjust the consistency.

1 clove garlic

1 15 oz can black beans, drained, or 2 cups of cooked black beans

2 tablespoons lemon juice

1 ½ tablespoons tahini (sesame seed paste)

¾ teaspoon ground cumin

½ teaspoon salt

¼ teaspoon cayenne pepper

¼ teaspoon paprika

Appreciate Your Green Beans!

Recently I was compiling a list of the best food sources for vitamins and minerals, and I was surprised to see green beans pop up on several lists.  Could that water logged salty thing I ate from a can as a child be a super food?

Yes!  Green beans are a super food, but I wouldn’t go so far as to say that the high sodium canned versions are nearly as good as fresh or frozen.

Green beans are versatile, widely available and nutrient rich.  They are an excellent source of vitamin K, vitamin C, manganese, and a very good source of vitamin A, fiber, potassium, folate, tryptophan, and iron.  If you are not a big fan of leafy greens, 1 cup of green beans provides 25% of the recommended daily amount of vitamin K and 10% of folate.  They also contain phytonutrients beta-carotene, lutein, and zeaxanthin which provide anti-inflammatory properties.  Go green beans!

Over 130 varieties of snap bean are known. Pod color can be green, golden, purple, red, or streaked.  Shapes range from thin "fillet" types to wide "romano" types and more common types in between. French Haricots verts (green beans) are bred for flavorful pods.  The most popular variety is the green snap bean.

Fresh green beans are far superior to frozen or canned.  Choose beans that are smooth, firm, vibrant green, and snap when bent.  Avoid discolored, wrinkled, or mushy beans.  Do not wash them and store them in a plastic bag in the refrigerator.  Properly stored, they will be fresh for up to 7 days.  Many people trim off both ends before eating them, but it is fine to trim off only the top stem end.

Green beans can be eaten raw, steamed or roasted.  Avoid boiling them as water soluble nutrients will leach in to the water.  Green beans are best “al dente” and are done after steaming for just 4-5 minutes.  Once steamed, add them to salads, eat as a side dish tossed with lemon and olive oil, or marinate them with legumes for a colorful summer salad.

One of my favorite recipes for green beans is to toss steamed green beans with a little butter, mustard, and fresh dill.  Another great recipe is to roast them with Asian flavors. 

For green bean recipes that will make your mouth water, see the Eating Well website at http://www.eatingwell.com/recipes_menus/collections/healthy_green_bean_recipes.

The next time one of your neighbors, friends, or coworkers is trying to give away their garden’s abundance of green beans, enjoy them knowing that you are in the presence of a super food!

Watermelon IS a Superfruit

Just before the July 4^th weekend, I stopped by the grocery store to pick up my favorite summer foods.  In front of the store there must have been a truck load of watermelons!!  Obviously store management expected a huge run on watermelon for the weekend.

Is watermelon one of your summer staples?  If not, stock up on this super fruit!

Watermelon is not often recognized as a super fruit and takes a back seat to other highly promoted fruits such as blueberries, pomegranate, and acai berries.  But watermelon is an excellent source of vitamin C and the phytonutrient lycopene.  Lycopene is a red pigment that gives watermelon and tomatoes their color, and it is thought to act as a powerful antioxidant. 

Studies have shown that a cup and a half of watermelon contains about 9 to 13 milligrams of lycopene. Based on studies reported by the USDA, on average watermelon has about 40 percent more lycopene than raw tomatoes!

Watermelon is available year round but summer is the best time for maximum flavor and lowest cost.  When selecting a watermelon, look for a yellow or cream-yellow “ground spot,” the place the melon rested on the ground.  If this spot is green or white, it is probably not ripe.  Note that this rule does not work for seedless watermelons as they often do not have this marking.  A ripe watermelon will also produce a dull thud vs. a hollow sound when you thump it.

Watermelon can be stored at room temperature or in the refrigerator.  Sliced melon should be stored in an airtight container in refrigerator. 

The best way to eat watermelon is fresh, either sliced or juiced.  To create a cooling watermelon drink, blend chunks of fresh watermelon with fresh mint and strain into a glass.  It can also be frozen in ice cube trays and then blended for a frozen dessert.

Is it OK to eat the seeds?  Yes, the seeds are edible and contain some minerals.  In some cultures the seeds are used for medicinal purposes.

Enjoy watermelon frequently and be sure to add it to your list of super fruits!

Larabar - A Random Act of Yumminess

With summer finally arriving, many of you likely have some great travel plans in your future.  The biggest challenge I have with traveling is how to eat healthy food on the road.  While I love eating out and frequently find great menu choices, I often find that I crave fresh fruit and unprocessed food within the first few days of the trip.  Mostly, I want something simple and healthy for breakfast or a snack. 

Today’s feature – Larabar - is not a single ingredient food, but it is amazingly close for many of the flavors.  I’d seen Larabars on the shelf among what seems to be hundreds of other bars.  Recently I needed a quick snack and ate the ‘Peanut Butter & Jelly’ flavor.  Wow!  The bar was moist and tasted very much like the peanut butter and jelly sandwiches I enjoyed so much as a kid.  I took a look at the label and I was amazed:  dates, peanuts, unsweetened cherries and salt.  Only 4 ingredients!

Since that time, Larabars have become a staple when I am traveling – along with fresh fruit and nuts that travel well. 

Have you ever tried a Larabar?  The primary ingredients of the bars include dried fruit and nuts, so if you are already a trail mix junkie you will love them. 

At the Larabar website (http://www.larabar.com/), you will find information about the founder, Lara Merriken, history of the company, and nutritional information about each of the flavors they’ve created.  There are 19 Larabar flavors and 4 “Jocalat” flavors, featuring organic unsweetened chocolate. 

Besides the great taste, the bars are rich in protein, fiber, healthy unsaturated fat, and have no added sugars.  As a result, you will have lasting energy with no blood sugar swings from too much sugar.   The ingredients provide a boost of vitamins and minerals.

I am in no way connected to Larabars.  I just love their products and their vision:  Pure, Simple, Delicious.

Enjoy the energy!