Grains Part I - the Anatomy of Grains and the FDA

The image above shows the three parts to a whole grain; the bran, the endosperm and the germ. (Copied from good ol' Wiki http://en.wikipedia.org/wiki/Whole_grain) The image and data is for wheat specifically, but the three components of a grain are the same for all grains.

The Bran: The bran is a multilayer protective covering of a grain that protects the grain from the sun, water, and pests. The bran contains most of the fiber, it also contains minerals, B vitamins and phytonutrients.

The Endosperm: The endosperm makes up most of the mass of a grain. It is mostly starchy carbohydrates with small amounts of protein and vitamins. The purpose of the endosperm is to provide nutrients to the germ as it sprouts and grows.

The Germ: The germ is the embryo of the grain kernel. If fertilized it will grow into a plant. The germ is rich in nutrients including protein, B and E vitamins, antioxidants, phytonutrients, healthy fats, and some proteins.

Grains are amazing! With their low fat content and protective bran covering they can be stored for decades without spoiling. Soaking grains in water and sprouting them can change the nutrient profile such that they provide almost a full spectrum of nutrients. When mixed with beans and legumes, they can provide all necessary amino acids. Thus the reason why historically, most cultures had some form of beans and rice as their diet staples.

Refined flour: Contains just the endosperm (the starchy center). Without the germ or bran, most of the fiber, protein, vitamins and minerals are lost. According to the Whole Grain Council, 25% of the protein and at least 17 key nutrients are lost (http://www.wholegrainscouncil.org/whole-grains-101/what-is-a-whole-grain). So why do we refine flour to include only the endosperm? Once the grain is cracked and the germ exposed, the grain will go rancid in a matter of days. By milling the grain and removing the bran and germ, a fine flour can be produced that not only extends the shelf life but produces baked products with a nice consistency. Most flours sold in the US are wheat flours. This is because wheat flour produces the preferred bread consistency. The endosperm is filled with cells containing starch granules, theses cells are supported by a protein matrix. Two of the proteins that make up that matrix are gliadin and glutenin. When mixed with water, these two proteins form a viscoelastic substance called gluten. Gluten forms a strong elastic dough and is what is responsible for the texture of the bread produced from wheat flour (for more information on America and wheat see http://www.muehlenchemie.de/downloads-future-of-flour/FoF_Kap_02.pdf).

Whole wheat flour: Contains the endosperm and the bran and part of the wheat germ. After milling, the bran is added back to the flour restoring the fiber and mineral content. Part of the wheat germ is then also added back. Why do I say part? If the whole wheat germ was added, the flour would go rancid quickly. It's a simple experiment to prove that not all the wheat germ is intact; grind some of your own flour from wheat kernels and see how long it lasts compared to purchased whole wheat flour. It will last a couple weeks at most, while the store bought stuff can last months. Try finding information on how the shelf life of wheat germ is elongated, it will be difficult to do. Beware of "whole grain" products. The FDA has good intentions but poor executions a lot of the time (this is my opinion which might be biased by being a medical device engineer and having to work within FDA regulations). A statement from the FDA regarding the "Whole Grain" label:
"Question: Does the term "whole grain" mean the same as "100 percent whole grain"? If a product is labeled as "whole wheat bagel" or "whole wheat pizza," how much whole wheat should it contain? What is graham flour?
Answer: FDA has not defined any claims concerning the grain content of foods. However, the agency has established standards of identity for various types of cereal flours and related products in 21 CFR Part 137, including a standard of identity for "whole wheat flour" (§ 137.200) and "whole durum flour" (§ 137.225). Graham flour is an alternative name for whole wheat flour (§ 137.200)."
http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/ucm059088.htm

Making a bread from pure whole grains is not cost efficient for a business, it leads to breads that are "heavier", take twice as long to rise and knead. Some whole grain breads contain some whole grain flour along with refined white flour that is died with malaise.

 The FDA also does not regulate how the whole wheat flour was made. As long as the product contains parts of the germ, endosperm and bran in it, it can be called whole wheat.


Does that mean store bought "whole grain" products are bad - no! It just means home made are better. So just mix it up and make sure that some of your servings of whole grains are coming from cooking intact grains yourself (rice dishes are an easy example).

For some information on the health benefits of consuming whole grains see the follow peer review literature or just Google "whole grains" in Google Scholar

Plausible mechanisms for the protectiveness of whole grains (Translation of the title in easy english: Why are whole grains so good at preventing diseases)
http://www.ajcn.org/content/70/3/459S.full

Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes: A Prospective Cohort Study and Systematic Review http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.0040261

Pumpkin Pancakes

Source: Martha Stewart

I love, love, love pumpkin flavored baked goods! This is one of my favorites over the winter season.

Original	Possible Alternatives	Whole Grain Version
1 ¼ C all-purpose flour	1 ¼ C whole-wheat flour	½ C milk
2 TBSP sugar	1 TBSP honey	1 C yogurt
2 tsp baking powder		2 eggs
½ tsp cinnamon		3 ¼ C soaked grains*
½ tsp ground ginger		Same spices as original recipe
¼ tsp salt		½ C pumpkin puree
1/8 tsp nutmeg		1 tsp baking soda
1 pinch of cloves		1 tsp salt
1 C milk
6 TBSP canned pumpkin puree
2 TBSP melted butter	1 TBSP plain yogurt + 1 TBSP apple sauce
1 egg
	1-2 tsp flax seeds

 My preferred topping: Apple cheese cake topping. See the Breakfast blog

Original and Alternative recipe

Whisk: Flour, sugar, baking powder, cinnamon, ground ginger, salt, nutmeg and cloves

In separate bowl, stir together: Milk, pumpkin, butter and egg.

Fold into dry ingredients

Pour ¼ cup batter for each pancake on a greased skillet.

Whole grain recipe

I love cooking with whole grains and it is simpler than I originally thought it would be. Grains are amazing things that are rich in vitamins, minerals, proteins, fatty acids, and fiber. It does take pre-planning since most grains need to be soaked overnight prior to cooking so I don’t use whole grains every time. I consider it more of a hobby and an healthier option vs. a necessity as some purist do. You can still get plenty of nutrients from a well balanced meal so it’s fine to cook using whole wheat flour if you must. I will write a blog in the near future on all-purpose flour vs whole wheat vs whole grain, it’s a pretty interesting story.

Blend milk, yogurt, eggs, grains, pumpkin and spices on high until smooth.

Add soda and salt and blend just enough to combine. Let sit for a few minutes or until soda is done puffing then re-blend for a couple seconds.

Pour ¼ C of batter on preheated skillet

If pancakes are too thin, add more yogurt

*Most grains are easier to digest and healthier when soaked overnight, the exceptions are quinoa (which is presoaked prior to distribution) and millet. I usually use 1 ¾ C hard wheat with ¾ C of a mixture of grains call Breakfast Blend and soak them in plenty of water overnight. The hard wheat seems to stick together better. When I have used just millet it was crumbly

Whole Grain Apple Waffles

Source: Whole Foods (http://www.wholefoodsmarket.com/recipes/338)

Original	Possible Alternatives
¼ C cornmeal
¼ C buckwheat flour	¼ C oatmeal
½ C brown rice flour	½ C whole wheat + flax seeds
½ tsp baking powder
½ tsp baking soda
¼ tsp sea salt	¼ tsp plain salt
2 eggs
2 TBSP water	2 TBSP milk (cow or soy)
1 TBSP canola oil	1 TBSP olive oil
1 tsp vanilla
1 C diced apples	+ walnuts, pecans or almonds

Preheat waffle iron.

In a large bowl, combine cornmeal, buckwheat and brown rice flours, baking powder, baking soda and sea salt. In a separate bowl, whisk together yogurt, eggs, water, oil and vanilla. Add to dry ingredients. Stir in apples.

Use 1/3 cup batter for each waffle. If necessary, thin batter with a little more water.

Awful Waffle

Source: My grandmother. She had 7 children in 8 and 1/2 years, 6 of them boys! In order to dissipate some of their energy she signed them up for competitive swimming. Needless to say, she had to provide some good, energy rich food for breakfast before those early morning swim workouts. The name awful waffle came from the early versions of these waffles that my fathers says would just expand in your stomach. My grandmother refined the recipe and I'm sure most would not be able to tell much of a difference between these waffles and store brought brands.

Original	Reduced Fat Version***
1 ½C whole wheat flour	1 ½ C whole wheat flour
¾ tsp salt	¾ tsp salt
2 tsp baking powder	2 tsp baking powder
2 eggs (separated) yolks	2 eggs whites
1 ½C milk	1 TBSP lecithin granules****
2 TBSP sugar	1 ½ C skim milk
5 TBSP olive oil*	1 TBSP sugar
2 tsp flax seed (optional)**	3 TBSP olive oil

Beat egg whites separately until they form peaks when beaters are pulled out

Combine the rest of the ingredients, beat, then fold in egg whites

(Why was the chef arrested?

Because he was caught beating an egg!! HAHAHA!)

* Extra virgin olive oil has become a craze and people are using it for everything! However, both olive oil and extra virgin olive oil are monosaturated fat, the healthier type of fat. EVOO has some additional healthy contents which are most beneficial when used in salads or other applications where it is not heated. For cooking, regular olive oil is a more economic alternative that provides pretty much the same health benefits. 

**flax seeds are one of my favorite ways to be sneaky. They are small enough that they do not make a big contribution to the texture and they are a great source of omega-3 fatty acids, fiber, and several vitamins and minerals.

*** Again, the intended audience of the blog is for young families who need calorie rich food, so I always use the original. But if you are interested, I provided a lower fat version for those wanting to cut back on fat per serving (you could use the original recipe and just serve smaller servings).


**** lecithin is a fat emulsifier (pretty much means thickener in regards to food preparation). It is an ingredient in the egg yolk that helps it bind food. If you are wanting to cut back on your fat and take out the egg yolks, adding lecithin granules will help you to keep the texture the same. (If the texture is still lacking, add a TBSP of fat free plain yogurt.) It is a common supplement with people raving about its health benefit. The only real benefit is that it is a great source of choline, an essential amino acid. However, wheat germ, tofu, amaranth, and cauliflower are also good sources so don’t get sucked into the supplement market.

Breakfast!

Breakfast is my favorite meal of the day! It's also the most important for general health and well being. You can Google the health benefits of breakfast and find that a lot of legitimate sights (NIH.gov, WebMD, MedicineNet etc.) have articles on the many health benefits of breakfast. Some benefits include weight control, improved performance, and lower cholesterol levels to name a few. I will post the recipes in their own individual posts so I can categorize/organize them. But first I'll discuss some hints for making breakfast successful.


I am a morning person which means I wake up a lot earlier than I need to in order to get ready for the day. It is my favorite time to work out because with the "Dawn Phenomena" (increase in blood sugar at waking thought to be caused by the release of glucagon during the night) I feel the best while doing cardio exercise. Also, it will for sure happen if I do it early in the morning.


Even with me being a morning person I do not have time to make pancakes or waffles every morning and have time to pack up all the food I eat during the day. So on days that I don't have work I will cook a batch or two of waffles, pancakes, and/or french toast, and then freeze them. Then during the week, I will pop them in the toaster for an instant breakfast. I usually have two different varieties of waffles or pancakes in the freezer at time so I can pick and choose between them.


Waffles, pancakes, and french toast are some of my favorite breakfasts. Most people just add maple syrup to them, which is delicious, however, it is really high in sugar. So below are some alternative toppings.



WAFFLES, PANCAKES, and FRENCH TOAST TOPPINGS


Peanut butter (or almond butter) and sliced bananas

Fresh fruit and a drizzle of honey (or some plain yogurt)

Sliced apples with a touch of honey and cinnamon heated in the microwave until soft
(One of my favorites!)

Blueberries and roasted coconut
This is one of my favorites, I always have a big bag of frozen blueberries in my freezer so when I microwave them they are juicy. The juice provides some moisture to the breakfast making it more palatable. I top it off with shredded coconut that I lightly toast in the oven.

Apple Cheesecake
Another favorite (Just like half the lectures I give are my favorite, so too are many of my recipes!)
1 spoonful of cream cheese
2-3 spoonfuls of apple sauce
microwave for a few seconds until warm

Yogurt varieties
1/4 C plain yogurt
1/4 C puree mango
toasted coconut (optional)

1/4 C plain yogurt
1/4 C mashed bananas (or more) - can use other fruits such as blueberries, raspberries, mangoes, etc.
a small spoon of cream cheese

Sliced almonds or other nuts are also fun to add to most of these toppings. Also, if you are fond of the vanilla flavor, a dash of vanilla could be added to the yogurt type of toppings as well,

Websites

Sorry for taking so long to post some recipes, I found a new website that allows one to calculate the nutritional facts of a recipe and I became addicted. I am taking forever to compile all the info so I will post the recipes now and the nutritional facts later.
Website is http://nutritiondata.self.com/
You will have to sign up, but it's free

A couple of other fun websites are below:
http://whfoods.org/
A site by the George Mateljan Foundation, a not-for-profit foundation with not commercial interests. They provide a lot of details regarding certain foods including amino acid content, history, health benefit and so forth.

https://webspace.yale.edu/psyc123/syllabus.html

This is a link for the course titled "Psychology, Biology and Politics of Food" taught at Yale. It's for the nerds like me that find the way we eat and the reasons why to be so fascinating. You do not have access to the actual lectures, but the site provides a link to interesting journal articles on the topic

http://skinnychef.com/

The title to this site is "The Skinny Chef, Being Skinny Never Tasted So Good" That is all that needs to be said

A Normal Day Meal Plan

Small meals throughout the day is key to boosting metabolism and keeping your blood sugar levels stable (which in turn affects your energy level, concentration, and mood). Portion size is also critical, so I keep each of these servings small.

Meal	Breakfast	Brunch	Lunch	Snack	Dinner
Time	6-8, (current guidelines suggest within 90 minutes of waking)	10 AM	Noon	3PM	6PM (try for no later than 3 hours before bedtime)
Examples	French toast, pancakes, waffles with fruit toppings or cereal if I’m in a hurry	Plain oatmeal with fruit, yogurt and nuts in the winter, fruit and yogurt parfait in the summer	Left-overs from the previous night, bean and quinoa burrito if no left-overs	Depends on  activity level – homemade protein bars or muffins on cardio days, carrots, fruit or soy milk on other days	Used to be a salad, since married it’s a small- portioned dinner

Confession: For being passionate about nutrition I HATE counting calories. I have no idea how many calories are in a typical day, probably around 2000 which is appropriate for an active person of my weight. I have made small changes to this system to meet my needs I encourage you to do the same. Start out with really small portions and adjust to meet your individual needs.
I will post examples of each of the meals in posts to come!