It's interesting how many diets "claim" that carbohydrates
are unhealthy for you and that we shouldn't eat them! And,
that this simple food group (which has many varying levels
of quality) is being called the culprit in America's
obesity problem. This advice is an unfair generalization of
food. By comparison, take a look at the lean yet strong
bodies of Japanese people, who regularly consume
high-carbohydrate diets composed of large amounts of rice
and starchy vegetables, with this in mind then, it's
impossible to conclude that all carbs lead to weight gain.
Whole grains have been a key component to the human diet
since the time began, when we stopped hunting and gathering
and settled into farming communities. Until very recently,
people living in these communities, on all continents, had
lean, strong bodies. In the Americas, corn was the staple
grain, and in India and Asia, it was rice. In Africa,
people had sorghum and millet. People in the Middle East
enjoyed pita bread and couscous. In Europe, it was corn,
millet, wheat, rice, pasta and dark breads. Even beer,
produced by grain fermentation, was considered healthy. In
Scotland, it was oats. In Russia, they had buckwheat or
kasha. For generations, very few people eating grain-based
diets were overweight.
So why is it different today? Well, nowadays people are
gaining weight because they are eating too much artificial,
processed, and chemicalized food. If Americans were eating
bowls of freshly cooked whole grains and vegetables every
day instead of processed junk food, we would not have a
nation of overweight children (and parents). Whole grains,
such as quinoa, are some of the best sources of nutritional
support, containing high levels of dietary fiber and B
vitamins and yes—protein (vegans rejoice). Because
the body absorbs them slowly, grains provide long-lasting
energy and help stabilize blood sugar.
As a parent, this is great news because now, you are armed
with some alternatives to the buttered noodles and white
rice. Try some steamed quinoa or millet, or perhaps some
buckwheat or kasha—and yes, add some butter or soy
sauce for flavor. Just let the your kids experiment and
you'll be surprised at what they'll come up with!
Two " Healthy Carb" Recipes
Toasted Millet Pilaf
Serves 4 to 6
1 1/4 cups millet
2 tablespoon extra-virgin olive oil
1 cup finely diced onion
1 teaspoon finely chopped fresh rosemary leaves (I put in
almost 2 tspn)
1 teaspoon sea salt or kosher salt
1 cup peeled and coarsely grated carrot (about 2 carrots)
1/8 teaspoon cayenne pepper (Optional)
Finely grated zest of 1 orange (Or use lemon instead)
3 quarter-sized slices fresh ginger (vary amount based on
taste)
Freshly squeezed juice of 1 orange (1/4 cup)
1/3 cup toasted pumpkin seeds (really makes this dish
yummy!)
1. In a large skillet over medium heat, cook the millet
for 5 minutes, stirring and shaking the pan for even
toasting. Transfer to a bowl.
2. In a medium, heavy saucepan, warm the oil over medium
heat. Add the onion, rosemary, and salt, and cook,
stirring occassionally, for 5 minutes. Add the carrot,
cayenne pepper, orange zest, and ginger and cook and stir
for 2 more minutes.
3. Stir in the millet, orange juice, and 2 1/3 cups of
water. Raise the heat and bring to a boil.
4. Reduce the heat, cover, and simmer for 25 minutes. Turn
off the heat and let stand, covered, for 5 minutes. Fluff
with a fork and serve sprinkled with toasted pumpkin seeds.
(You can toast your pumpkin seeds in a skillet w/ some
olive oil and sea salt, or on a baking sheet in the oven.)
Apple "Cookies"
apples plain yogurt vanilla oatmeal for brown sugar cinnamon
Preheat oven to 375 degrees F.
Peel, core and slice apples (approximately 1⁄4"
thick).
Combine some oatmeal and brown sugar in a bowl.
Mix a little vanilla extract into some plain yogurt in
another bowl or shallow dish.
Dip apple slices first in yogurt, and then into oatmeal
mixture to coat.
Lay dipped/coated slices on a greased cookie sheet,
sprinkle with a little cinnamon. Repeat with as many apple
slices as you like.
Bake for about an hour, until apple slices have softened
and browned (the consistency will be like a
moist-dehydrated apple).
Cool and serve!
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Beth Aldrich is an Integrative Health and Nutrition Coach,
writer and public speaker. Beth is publisher of
http://www.ForHerInformation.com , which includes FHI
Online magazine for women and the Seattle and online radio
show, A Balanced Life with Beth Aldrich. Beth's passion is
healthy food that tastes good and makes you feel alive!
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