Cindy’s Sense

Mini #6

Hey Everyone,

We have SUPER news!  California Here He Comes!  Parker received his call to serve in the San Jose, California Mission! I am so excited for him.  He leaves on May 5.  So we have lots of work to do, the biggest of which is way sad.  I think Parker had the best news in his life, and the worst news in his life yesterday.  Of course the Mission Call was the BEST news.  He also found out yesterday that he re-tore his ACL and will be having surgery next week.  There has to be some kind of lesson in the irony.  The Dr said he would clear him to go into the MTC after 2 months, which is exactly when he is called to go.  He is also restricting him from playing basketball for two years.  Good luck with that one.

Life continues to move quickly.  Taylor played basketball at Murray this year and is happy to have his afternoons to himself.  Taylor has so much talent and personality, I hope he grows up to use it for good.  Leesha has had Mono the last couple of months and is home now, the school is coming to her.  Dalton has started another league in basketball for the spring.  He was so excited this week when his class picked his science project to move on to the next level.  Way to go Dalton.  John is a working machine.   He is doing a great job with our Jus business and got us to the Ambassador level in about 7 weeks.  The phone and texting are his new best friends.  John was really excited this week when he started up his diet again.  He was down 90 pounds 6 weeks ago and this week he had only gained 2 pounds that need to be made up.  That has never, ever happened before for him.  We believe it is the resveratrol in the Jus that has kept him steady.  There is no other factor to put in play.

Business First

Grain Group – This months class will be on March 18^th at 7:00 pm at my home.  Call me if you are coming and let me know.  We will be talking about Chia, Mung beans, and Cayenne.

Jus – I would like to welcome our Jus team to my little newsletter.  I thought one newsletter would be easier than two.  Take what you like and ignore the rest.  I try to keep things fun and informative, and plan on having our upcoming Jus events listed.

This weeks Jus Events

Thursday, March 4, 2010 – Sheraton in Salt Lake -150 West 500 South  - We are so excited for this meeting, this is a GREAT opportunity for you and your people.  Both Rick Durham (Jus Chairman & CEO) and Seth Miller (Jus President) will be attending this meeting.  Bring as many as you can!  Come and meet them, bring your people to meet them!  Rick Durham’s vision for this company is so inspiring, and is the reason that John and I are building a Jus business.  Bill is also having a contest for Thursday, the person with the most new people at the meeting will get a nice crisp $100 bill.  Also, Deb Eslinger (our upline) is in town from North Dakota , she would love to meet you and help you in any way she can.

Friday, March 5, 2010, - The Pastry Pub, 86 West Center Street, Cedar City, Ut @ 7:00,  Invite people you know in the Cedar City / St George area to come.  We will take good care of them for you.

Tuesday March 9, 2010 – La Luna -3754 West Center View Way Suite #120 @ Jordan Landing, 6:30 pm.

Wednesday March 10, 2010 – The Miller Home -11762 S Autumn Ridge Cove (turn in on 2325 E Autumn ridge Dr.)

Please invite one or more people.  RSVP as you get commitments and/or changes so we can keep track of numbers.  You can text or call us at 801-979-3820 (Cindy) or 801-512-9985 (John).

What I learned about Jus this week:

I started doing research on the 23 ingredient in Jus.  I had heard that they were super foods and thought it would add to my knowledge of the product.  I also have all the ingredients listed on my blog (www.willbfit.com)  and would like to have articles like I do on my grains.  WOW – I started with Acai, I now understand why there is a drink made with only acai in it, but then I moved on to acerola, packed with tons of vitamin C, and as much vitamin A as in carrots, along with many other nutrients.  I only started with Aloe Vera when I had to quit but it was equally impressive.  I had no idea.  It is hard to comprehend that there are 23 of these types of ingredients plus resveratrol on top of that.  AMAZING

Jus experience of the week:

John and I are working hard with Jus and Jus is in our lives everyday.  But choosing this weeks experience was easy.  One person interested in Jus wanted to meet Rick Durham and so a meeting was set up.  John and I were able to sit in.  Rick told how his father died when he was in his mid teens of MS.  How health has always been very important to him.  He said that John Huntsman was his teacher’s quorum advisor.  How his values are inline with those of John Huntsman, he looks up to him and they are great friends.  How he worked for Huntsman Chemical, and an off shoot company of Huntsman Chemical, helping both in turn to sales of over 1 billion.  Rick talked about working with an investment firm in buying up companies and then selling them.  He wanted to have more control over those decisions so he started Aries Capital, (he did not like selling them off).  When asked what his intentions are with Jus long term, he said he has no plans to sell, nor does he feel the need to ever sell the company.  It is about the people for him.  He has the money, what makes his life full is what he can do for others.  Helping others have hope and seeing success in their own lives makes him happy.  He said that no success in any business ever made him feel as good as going to Hawaii and listening to distributors talk about how they could have never accomplished what they have without the Jus opportunity.  Our meeting lasted about 45 minutes, I could have listened for another hour, it was very inspiring.   Rick Durham’s vision for Jus International is the core reason John and I are involved.

Our Jus Team is 32

Essential Oils

I will be placing an order next week for essential oils.  Let me know if you need anything.

Becky Utley will be having Sharon from Butterfly Expressions coming on April 21, 2010 at 6:00 pm.  The class will be $15 if you are coming for your first time.  If you have a book already it will be $5.  Let me know if you would like to come and I will get you in touch with Becky.  I hosted this class in February, it was excellent!  Everyone needs to have a basic knowledge this class gives.

I have listed the 6 oils that are an extra 15% off this month.  The prices reflect the extra discount.  I would like to thank Butterfly Expressions for giving us the opportunity to collect oils every month at such a great prices.

Announcing New Oil Chaste Tree (Vitex Agnus castus)
		Chaste Tree (Vitex Agnus castus) Vitex essential oil is steam distilled from the leaves and berries of the plant. There is a lot of literature about herbal uses for this plant, but very little documented useage of the essential oil. Claims have been made that it enhances the production of progesterone and brings balance to the female hormones; may ease menstrual discomforts such as cramps, irritability, headaches, depression and breast swelling; also works well for reducing the symptoms of menopause such as hot flashes; preliminary trials suggest effectiveness for women suffering from infertility and irregular periods; in herbal form is used for polycystic ovarian syndrome, uterine fibroids, infertility, and miscarriages due to luteal phase defects (ask me about this last problem – too lengthy a discussion for this page) Cautions: contra-indicated for pregnancy, except possibly to prevent early miscarriage in women with problems in the luteal phase of the pregnancy. Just not enough information or studies done on this topic yet – that I can find. Vitex agnus castus is native to the Mediterranean area (Turkey), while Vitex negundo is found in Asia and Africa. Studies are being conducted at Ege University in Izmir, Turkey, (according to Connie and Alan Higley Reference Guide for Essential Oils) on the use of Vitex oil for reversing the symptoms of Parkinson’s disease. Higley seems to be indicating that the Vitex studied for Parkinson’s is Vitex negundo. Vitex (both of them) appears to be a natural source of L-dopa, which simulates production of the neuro-transmitter L-dopamine in the brain, which is why they are being looked at as a natural source of L-dopa for use with Parkinson’s disease. The essential oils of both plants contain sesquiterpenes which are the constituents of essential oils which allow them to cross the blood/brain barrier. The synthetic pharmaceutical products currently in use cannot do this, which makes them ineffective and is frustrating to the medical community.               Sale    $13.15    Reg   $17.50

Recipe

The food at the last class ended up being excellent.  It even surprised me that I could find such good recipes.  I think the favorite was this Rice and Amaranth Pudding, it was just so good after the savory dishes.  I made a couple of adjustments noted with ().  Sorry it is NOT calorie free – we all need to splurge now and again.

Rice and Amaranth Pudding: Arroz y Amaranto con Leche by Karen Hursh Graber © 2006

Ingredients:

• 1 cup rice
• 2 cups water
• 1 cup milk
• 1 can condensed milk
• 1 cup amaranth cereal (popped amaranth) ( I did not have time to pop amaranth so I added to the rice toward the end)
• 1/2 cup raisins ( did not add)
• sugar to taste
• ground cinnamon (cloves & a bit of nutmeg – stirred into the pudding)

Preparation:

Soak the rice in hot water for 15 minutes.

Drain and rinse until the water runs clear.

Place the rice and the 2 cups water in a medium size saucepan, bring to a boil, cover, and simmer until the water is absorbed.

Add the milk, condensed milk, amaranth and raisins.

Cook over low heat another 10-15 minutes, until the mixture thickens.

Add sugar to taste.

Cool and serve with cinnamon sprinkled on top.

Serves 4.

Preparedness

I thought a review after the recent earthquakes in Chile and Haiti would be in order.  Our prayers go out to Carola’s family who live in Concepción and Santiago Chile.

Seven Steps to Earthquake Safety

PREPARE

Step 1: Secure it now!

Reducing and/or eliminating hazards throughout your home, neighborhood, workplace and school can greatly reduce your risk of injury or death following the next earthquake or other disaster. Conduct a “hazard hunt” to help identify and fix things such as unsecured televisions,computers, bookcases, furniture, unstrapped water heaters, etc. Securing these items now will help to protect you tomorrow.

Download the Secure It Now! focus sheet (804 KB PDF — courtesy Emergency Survival Program)
Step 2: Make a plan

Planning for an earthquake, terrorist attack, or other emergency is not much different from planning for a party or vacation. Make sure that your emergency plan includes evacuation and reunion plans; your out-of-state contact person’s name and number; the location of your emergency supplies and other pertinent information. By planning now, you will be ready for the next emergency.

Download the Make a Plan focus sheet (436 KB PDF — courtesy Emergency Survival Program)
Step 3: Make disaster kits

Everyone should have disaster supplies kits stored in accessible locations at home, at work and in your vehicle. Having emergency supplies readily available can reduce the impact of an earthquake, a terrorist incident or other emergency on you and your family. Your disaster supplies kits should include food, water, flashlights, portable radios, batteries, a first aid kit, cash, extra medications, a whistle, fire extinguisher, etc.

Download the Make Disaster Kits focus sheet (432 KB PDF — courtesy Emergency Survival Program)
Step 4: Is your place safe?

Most houses are not as safe as they could be. Whether you are a homeowner or a renter, there are things that you can do to improve the structural integrity of your home. Some of the things that you might consider checking include inadequate foundations, unbracedcripple walls, soft first stories, unreinforced masonryand vulnerable pipes. Consult a contractor or engineerto help you identify your building’s weaknesses and begin to fix them now.

Download the Is Your Place Safe? focus sheet (620 KB PDF — courtesy Emergency Survival Program)

PROTECT

Step 5: DROP, COVER, and HOLD ON!

Learn what to do during an earthquake, whether you’re at home, at work, at school or just out and about. Taking the proper actions, such as “Drop, Cover, and Hold On”, can save lives and reduce your risk of death or injury. During earthquakes, drop to the floor, take cover under a sturdy desk or table, and hold on to it firmly. Be prepared to move with it until the shaking stops.

Download the Drop, Cover, and Hold On! focus sheet (480 KB PDF — courtesy Emergency Survival Program)

RECOVER

Step 6: Check it out!

One of the first things you should do following a major disaster is to check for injuries and damages that need immediate attention. Make sure you are trained in first aid and in damage assessment techniques. You should be able to administer first aid and to identify hazards such as damaged gas, water, sewage and electrical lines. Be prepared to report damage to city or county government.

Download the Check It Out! focus sheet (560 KB PDF — courtesy Emergency Survival Program)

Step 7: Communicate and recover!

Following a major disaster, communication will be an important step in your recovery efforts. Turn on your portable radio for information and safety advisories. If your home is damaged, contact your insurance agent right away to begin your claims process. For most Presidentially declared disasters, resources will also be available from federal, state, and local government agencies.

Download the Communicate and Recover! focus sheet (408 KB PDF — courtesy Emergency Survival Program)

http://www.earthquakecountry.info/roots/seven_steps.html

Cindy’s Sense

Mini Newsletter #5

Hi Everyone,

Grain Group

So tomorrow is the Grains class, I have had about 6 RSVP.  It would be great to know if you are coming.  We will be talking about amaranth, quinoa, black beans and cilantro.

1565 W South Jordan Pkwy

7:00 pm

Feb 18, 2010

Essential Oils

The Oil class last week was excellent; I would like to thank Sharon for coming down from Idaho to teach us.  We had about 25 people there.  When there is enough interest I will have her down again.  The oils are always 25% off when you need them.  The specials for February are listed below they are an extra 15% off.

Le Beloved

Mini #4

Hi Everyone!

Business First

For those of you coming to the Essential Oils class, the $15 is due this week.  We are going to have a fun group.

The Essential Oils Class will be at my sister Julie’s house

1597 W Palmer Park Lane (9565 S)

Feb 10, 2010

4:00 pm – 7:00 pm (maybe a little longer)

Grain Group will be Feb 18, 2010 at 7:00.  We will be talking about Amaranth and Quinoa, black beans and cilantro.  Please RSVP

Jus Update

John and I are doing the 23 Club this week.  That means we are having 23 appointments this week.  Help!  Our goal is to educate people about what an amazing product Jus is.  There is absolutely no pressure; it is about education and numbers.  We are setting up breakfast, lunch, and dinner appointments, and even have ½ hour phone appointments.

I loved this quote from Dr. John D. Setyo, he runs successful holistic, traditional Chinese, and cosmetic medicine practices in Rotterdam and Maassluis, Netherlands.

“I believe that Jus contains the most natural antioxidants and bioenzymes together, with phytonutrients, bioflavonoids, and Resveratrol, all together in one blend for a very tasteful superfood, and I want to share that.  If you don’t tell your friends and family about Jus, someone else will do it for you.”

I have to tell you that I had an amazing week last week.  Jus is opening Mexico in the spring and I was privileged to sit in on meetings and get to know a group in Mexico.  I was very impressed.  Mexico is going to explode.  We have a Hispanic group growing quickly here in Utah and are looking for referrals in Mexico and Porto Rico.

Our Group is 11

Time for Fun!

Preparedness Corner

This Checklist was handed out in church yesterday.  Although it refers to some LDS publications, the information contained in them is important for everyone.

1.  Do you have copies of the LDS Church publications:  “Essentials of Home Storage and Production” or “Family Home Evening Resource Book” or other similar publication?

2.  Do you have other resource books/materials available, i.e. 1^st Aid Manual, BSA Handbook, CPR Manual, or Other similar commercial publications?

3.  Do you have access to the LDS Church Web Site – www.providentliving.org or others?

4.  Do you have the phone numbers of key community services, i.e. utilities, poison control?

5.  Do you have a 72 hour kit for each family member, your cars and work place?

6.  Do you have a 3 month supply of the foods you normally eat in your home storage? If no, how much: [ ] 2 weeks, [ ] month, [ ] 3 months, [ ] 6 months

7.  Do you have at least three months supply of water for each family member? (1gal/day)

8.  Do you have a year’s supply of long term basic food, wheat, beans, milk, salt, etc?  If not, how much: [ ] 2 weeks, [ ] month, [ ] 3 months, [ ] 6 months.

9.  Do you have a secondary source of fuel for heating, lighting, cooking? (Stored safely)

10.  Do you have a secondary source for cooking that can be used safely?

11.  Do you have alternate sources for lighting?  (flashlights, candles, lanterns)

12.  Do you have packed additional clothing and shoes for each family member, if you have to evacuate your home?

13.  Do you have an alternate source of communication, i.e. cell phone, hand-held radio?

14.  Do you have a functioning, stocked first aid kit(s)?

15.  Do you have a supply of needed medications and for how long? [ ]wk, [ ]mo, [ ]yr.

16.  Do you have an alternate sanitation plan if home toilet becomes unusable?

17.  Do you have a years supply of toilet paper, soap, sun screen insect repellent, etc.

18.  Does everyone know where, how and when to shut off power to your home?

19.  Does everyone know where, how and when to shut off the natural gas?

Warning, only do so in an emergency if you smell gas! Do you have a wrench?

20.  Does everyone know where, how and when to shut off the water?

21.  Do you have any of the following items:  [ ] generator, [ ] tent(s)/tarp, [ ] folding saw

[ ] bedding or sleeping bags, [ ]camp cooking pans, [ ] ax or hatchet, [ ] water purifier [ ] emergency window ladder, [ ] chain saw

22.  Do you have a family emergency action plan?

23.  Do you have a family communication plan to include outside area contacts?

24.  Have you taken any of the following training? [ ] First Aid [ ]CPR [ ]CERT [ ] Radio

25.  Do you know who is your neighborhood emergency watch coordinator is?

26.  Have you exercised your emergency plans recently?

27.  Do you have enough supplies and a plan to take care of your pets in an emergency?

28.  Do you have copies of important documents stored in a safe place, i.e.:  [ ] wills,

[ ]birth certificate(s), [ ] marriage certificates, [ ] home deed, [ ] insurance papers,

[ ] titles to cars or other valuable property, [ ] pass ports, [ ] scriptures, [ ] fam hist

29.  Do you have an inventory and pictures of your house hold and other important items?

30.  Do you have a readily available supply of cash or travelers checks for emergency use?

31.  Do you keep at least a half tank of gas in your car(s) in case of an emergency?

32.  Are your 72 hour kits and other important documents easy to access if you must leave?

33.  Have you checked your home for hazards, i.e. chemicals, falling objects, etc.

34.  Do you have an inventory of your home storage items by type of item?

35.  Do you track those items as you use them and use that list to replenish them monthly?

Recipe

I know that some of you have my granola recipe already, but I have had some requests so here it is again.  I have this almost every morning, I love it.

Thought of the Day:

“It is in our lives and not our words that our religion must be read.” Thomas Jefferson

For Quinoa go HERE

What is Amaranth?

The Greeks called it ‘amarantus’ meaning never withering; in Sanskrit the plant was called king of immortality; the ancient Aztecs knew it as food of immortality.

Amaranthus, Amaranth seeds are tan or light brown in color and are about the size of poppy seeds. Not a true cereal grain, Amaranth is sometimes called a ‘pseudo-grain’ and has been referred to as a herb or even a vegetable. There are 60 species of Amaranth on the planet. With it’s own genus classification, Amaranthus, Amaranth is a relative of the common pigweed.

Amaranth is a bushy plant that grows 5 to 7 feet, with broad leaves and a showy flower head of small, red or magenta, clover like flowers which are profuse, and constitute the plants exquisite, feathery plumes. The seed heads resemble corn tassels, but are somewhat bushier. They are quite striking as well. The seeds are tiny (1/32″), lens shaped, and are a golden to creamy tan color, sprinkled with some occasional dark colored seeds.

It has been proposed as an inexpensive native crop that could be cultivated by indigenous people in rural areas for several reasons: 1) easily harvested, 2) produces a lot of fruits (and thus seeds) which are used as grain, 3) highly tolerant of arid environments which are typical of most subtropical and some tropical regions, and 4) large amounts of protein and essential amino acids, such as lysine. Due to its weedy life history, amaranth grains grow very rapidly and their large seedheads can weigh up to 1 kilogram and contain a half-million seeds.

History

Amaranth has a long and interesting history in Mexico where it’s been grown and harvested for thousands of years by the Mayan and Incan civilizations. The Aztecs believed Amaranth had magical properties that would give them amazing strength. Because of this, it became one of the main foods of the Aztec royalty.

Amaranth also held an intricate role in some of their ancient rituals. In one ritual, the seeds were crushed open, then honey and human blood were added followed by forming this reddish paste into the shapes of birds and snakes then baking it.

With the coming of the Spanish into the Americas, this abominable practice was abolished. Every crop of Amaranth that could be found was burned. Punishment for possession of the grain became so harsh that even having one seed was punished by chopping off the hands. Amaranth quickly became a ‘lost’ seed for many generations.

Amaranth is used in various cultures in some very interesting ways. In Mexico it is popped and mixed with a sugar solution to make a confection called “alegria” (happiness), and milled and roasted amaranth seed is used to create a traditional Mexican drink called “atole.”

Peruvians use fermented amaranth seed to make “chicha” or beer. In the Cusco area the flowers are used to treat toothache and fevers and as a food colorant for maize and quinoa. During the carnival festival women dancers often use the red amaranth flower as rouge, painting their cheeks, then dancing while carrying bundles of amaranth on their backs as they would a baby.

In both Mexico and Peru the amaranth leaves are gathered then used as a vegetable either boiled or fried. In India amaranth is known as “rajeera” (the King’s grain) and is popped then used in confections called “laddoos,” which are similar to Mexican “alegria.”

In Nepal, amaranth seeds are eaten as gruel called “sattoo” or milled into flour to make chappatis. In Ecuador, the flowers are boiled then the colored boiling water is added to “aquardeinte” rum to create a drink that “purifies the blood,” and is also reputed to help regulate the menstrual cycle.

Since 1975 amaranth has been gaining support in the U.S. and is now grown in Colorado, Illinois, Nebraska, and other states, but is still not a mainstream food.

Nutrition

Amaranth is an extremely nutritious grain.

Amaranth, by itself, has a really nice amino acid blend. Just 150 grams of the grain is all that’s required to supply an adult with 100% of the daily requirement of protein.

Amaranth is one of the highest grains in fiber content. This makes Amaranth an effective agent against cancer and heart disease.

Amaranth is also the only grain in this study that contains significant amounts of phytosterols which scientists are just now learning play a major part in the prevention of all kinds of diseases.

Amaranth grain provides a good source of dietary fiber and dietary minerals such as iron, magnesium, phosphorus, copper, and especially manganese.

The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk.  Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry.

Amaranth greens  They are a very good source of vitamins including vitamin A, vitamin K, vitamin B6, vitamin C, riboflavin, and folate, and dietary minerals including calcium, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese.

Characteristics and Benefits of Amaranth:

• Excellent Source of Fiber & Phosphorus; Good Source of Iron
• High level of very complete protein; its protein contains lysine, an amino acid missing or negligible in many grains.
• Strengthens immune system functions
• Improves the resistance of organism
• Makes the recovery faster
• Improves the resistance against radioactive and X-ray irradiation
• Retards the effects of skin ageing and development of wrinkles
• Improves mental performance, memory functions
• Reduces the feeling of tiredness and psychic stress
• Helps to regulate the conversion of fats, especially cholesterol

Extinguishes free oxygen radicals

Amaranth also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering activity in humans. Cooked amaranth is 90% digestible and because of this ease of digestion, it has traditionally been given to those recovering from an illness or ending a fasting period. Amaranth consists of 6-10% oil, which is found mostly within the germ. The oil is predominantly unsaturated and is high in linoleic acid, which is important in human nutrition.

Medicinal Uses

Used as an astringent, the plant is taken internally for diarrhoea, bleeding from the bowels and excessive menstruation. Use 1 tablesp. fresh chopped leaves and infuse with 1 cup boiling water, steep 3-5 minutes, drink 2 cups daily, for general health and immunity. The tea is gargled for sore mouth and throat and used as a wash for skin rashes.

Amaranth seeds are a rich source of squalene.  Squalene performs as a strong antioxidant, being able to reduce or remove harmful effects of pollution in the body caused by toxic substances from the environment including car exhaust fumes and industrial wastes. The benefits of improved health have become evident for people who had previously suffered with chronic fatigue, when they took squalene. In the past, shark and whale liver oils have been the main sources of squalene, but rather expensive. Recent research shows that amaranth oil has almost 8 times the amount of squalene as shark liver oil, and is a more acceptable source for vegetarians. New research shows that squalene may inhibit the growth of tumour-induced new blood vessels, and also may reduce the spread of tumour metastases and significantly reduce the growth of lung, breast, prostate and brain tumours, and in certain cases eradicate tumours. Squalene has also been used for control of allergies, diabetes, candida, pain, arthritis, asthma, and to improve memory function. Researchers have said that squalene is perhaps the most amazing immune enhancer, ever discovered.

How to use

Amaranth must be cooked before it is eaten because it contains components in it’s raw form that block the absorption of some nutrients in our digestive system. You should cook Amaranth whether you plan on giving it to your family or your pets.
The leaves of the amaranth plant taste much like spinach and are used in the same manner that spinach is used. They are best if consumed when the plant is young and tender.

Grain amaranth has been used for food by humans in a number of ways. The most common usage is to grind the grain into a flour for use in breads, noodles, pancakes, cereals, granola, cookies, or other flour-based products. The grain can be popped like popcorn or flaked like oatmeal.

To make your whole wheat bread a complete protein, substitute about 25% of your wheat flour with Amaranth flour.

Amaranth can be boiled for 20 minutes in it’s whole seed form for a morning breakfast cereal. Amaranth has a “sticky” texture that contrasts with the fluffier texture of most grains and care should be taken not to overcook it as it can become “gummy.” Amaranth flavor is mild, sweet, nutty, and malt like, with a variance in flavor according to the variety being used.

It can also be ground raw or for added flavor, it can be toasted before grinding.

Try popping it like you would pop popcorn. Popped Amaranth’s uses are many as they add texture and crunchiness to breads, salads, soups and granola.

Amaranth sprouts are eaten in salads, but are not very appealing in flavour, however, when sprouts are lightly cooked the taste is a little more pleasing. Sprouts are dehydrated and ground into flour to add to pancakes, cereal, bread, and muffins.

When seeds are grown on a tray as baby microgreens for 20-30 days, they develop red leaves, which can be added to a salad mix to give vivid colour. Once a plant has grown in the garden and self-seeded, young seedlings may germinate readily.

These young seedlings, pulled, washed, chopped and lightly steamed or stir-fried, are a valuable food source, used in many Oriental countries.

Amaranth leaves dried, then crushed in the hands, to a fine powder, are added to a variety of cooked dishes. Although amaranth is rarely listed in agricultural statistics, it is believed that amaranth may actually be the most widely used green vegetable in tropical areas, no doubt due to its hardiness. Young leaves of plants are boiled as greens. The water is discarded because of the oxalic acid content, which could be toxic if taken in excess.

From the red flowering varieties of amaranth, a food colouring, called betalaina, is extracted, that is nontoxic. The dye is slowly degraded by light, but none-the-less has potential, because synthetic red dyes are suspected of being health hazards

As Amaranth contains fairly high levels of poly-unsaturated fats, it’s a good idea to store them in your refrigerator after opening the container. For long term storage, package them with oxygen absorbers in an air-tight container which should extend their storage life for several years if stored in a cool place. Having a hard outer shell, Amaranth should store better than Quinoa or buckwheat which have similar nutritional qualities but have a softer, more permeable shell.

Recipes

To cook amaranth boil 1 cup seeds in 2-1/2 cups liquid such as water or half water and half stock or apple juice until seeds are tender, about 18 to 20 minutes. Adding some fresh herbs or gingerroot to the cooking liquid can add interesting flavors or mix with beans for a main dish. For a breakfast cereal increase the cooking liquid to 3 cups and sweeten with Stevia, honey or brown rice syrup and add raisins, dried fruit, allspice and some nuts.

Amaranth with Spinach Tomato Mushroom Sauce

1 cup amaranth seed
2-12 cups water
1 Tablespoon olive oil
1 bunch spinach (or young amaranth leaves if available)
2 ripe tomatoes, skinned and coarsely chopped
1/2 pound mushrooms, sliced
1-1/2 teaspoons basil
1-1/2 teaspoons oregano
1 clove of garlic minced
1 Tablespoon onion, minced
Sea salt and pepper to taste (or use a salt substitute)

Add amaranth to boiling water, bring back to boil, reduce heat, cover and simmer for 18-20 minutes.

While amaranth is cooking, stem and wash spinach, then simmer until tender. Dip tomatoes into boiling water to loosen skin, then peel and chop. Heat oil in a skillet over medium heat and add garlic an onion. Sauté approximately 2 minutes. Add tomato, mushrooms, basil, oregano, salt, pepper and 1 Tablespoon of water. Drain and chop spinach and add to tomato mixture. Cook an addition 10 – 15 minutes, stirring occasionally. Lightly mash tomato as it is cooking.

Stir the sauce into the amaranth or spoon it on top.

Amaranth Crepes in Lemon Sauce

Crepes – 3 eggs, 1 ts honey or maple syrup, 1 ts vanilla, 2 Tb butter – melted

¾ c milk, 1/3 c amaranth flour, 1/8 ts sea salt

Crepe Sauce – 1 c water, ¼ c honey or maple syrup, ¼ c lemon juice, 2 Tb arrowroot poweder, 1 ts finely grated lemon peel.

Instructions:  Beat eggs in blender; add other liquids, then flour and salt.  Heat small skillet.  Oil lightly. Put 1-1/2 Tb butter in pan and tip to spread over surface.  Add ½ c batter.  Bake.  Turn crepe and bake other side.  Fill cooked crepe with bananas or whipped tofu; roll up and cover with sauce.  Crème Sauce:  Combine ingredients (except lemon peel) in a saucepan; stir and simmer over medium heat until clear and slightly thick;  remove from heat and stir in peel.

Source: Arrowhead Mills

Anna’s Muffins

Pancakes/Flatbread

Pollo en Amaranto: Chicken in Amaranth Sauce by Karen Hursh Graber © 2006

This dish, and other similiar chicken and amaranth combinations, is also calledmole de amaranto and tinga de pollo con amaranto, depending on the part of the country where it is found. Despite its different regional names, the dish always contains chipotle chiles.

Ingredients:

• 4 boneless chicken breast halves, salted to taste
• 2 tablespoons corn oil
• 2 large white onions, peeled and cut into thin half-moons
• 2 cloves garlic, peeled and finely chopped
• 1 cup amaranth leaves, or small, young spinach leaves, cut into thin strips
• 1/2 lb. tomatoes, seeded and peeled
• 2 canned chipotle chiles in adobo
• 1 cup popped amaranth (amaranth cereal) lightly toasted on a comal or griddle
• 1 1/2 cups well-seasoned chicken broth

Preparation:

Wash the chicken pieces and pat them dry.

In a large skillet, heat the oil and saute the chicken until just golden brown on both sides.

Remove to a platter, add the onions, garlic and amaranth leaves to the skillet, and saute until the onion slices are transparent.

Place the tomatoes, chipotles, popped amaranth, and chicken broth in the blender, and puree.

Add the puree to the ingredients in the skillet and cook 10 minutes.

Return the chicken to the skillet and cook until the chicken is just done.

Serve some sauce over each piece of chicken and adorn with a sprinkle of additional popped amaranth, untoasted, if desired.

Serves 4.

Amaranth-Potato Croquettes: Croquetas de Papa con Amaranto by Karen Hursh Graber © 2006

This is an adaptation of a recipe provided by Gladys Zavaleta Ruiz in her collection, Cocina con Amaranto. Served with a salad, it makes a fine light supper, and is a good example of the many vegetarian main dishes that can be prepared with amaranth.

Ingredients:

• 2 lbs. potaoes, boiled
• 1/4 lb. manchego, chihuahua or monterrey jack cheese, shredded
• 4 tablespoons amaranth or wheat flour
• 2 eggs, lightly beaten separately
• 1/4 cup fresh parsley leaves, finely chopped
• 1/2 cup popped amaranth (amaranth cereal)
• salt and pepper to taste
• 1 cup seasoned dry bread crumbs
• corn oil, as necessary for frying

Preparation:

Peel and mash the potatoes.

Add the cheese, flour, 1 egg, parsley, amaranth, salt and pepper and mix well.

If the mixture seems too loose to form croquettes, add additional flour as necessary.

Allow the mixture to cool.

Form into round or cylindrical croquettes, dip each in the other beaten egg, roll in breadcrumbs and allow to dry thoroughly on a rack at room temperature.

In a large skillet, heat the oil until hot but not smoking, and add the croquettes, a few at a time, turning carefully to brown them on both sides.

This can be done ahead of time and the croquettes re-heated in a 400º F oven.

Serve with red or green salsa if desired.

Serves 6.

Rice and Amaranth Pudding: Arroz y Amaranto con Leche by Karen Hursh Graber © 2006

This variation of the classic arroz con leche is served in Zimatlan, Oaxaca, one of the largest amaranth-producing areas in Mexico. The addition of popped amaranth grains adds nutrients as well as a delicious, nut-like flavor.

Ingredients:

• 1 cup rice
• 2 cups water
• 1 cup milk
• 1 can condensed milk
• 1 cup amaranth cereal (popped amaranth)
• 1/2 cup raisins
• sugar to taste
• ground cinnamon

Preparation:

Soak the rice in hot water for 15 minutes.

Drain and rinse until the water runs clear.

Place the rice and the 2 cups water in a medium size saucepan, bring to a boil, cover, and simmer until the water is absorbed.

Add the milk, condensed milk, amaranth and raisins.

Cook over low heat another 10-15 minutes, until the mixture thickens.

Add sugar to taste.

Cool and serve with cinnamon sprinkled on top.

Serves 4.

http://en.wikipedia.org/wiki/Amaranth

http://chetday.com/amaranth.html

http://www.jeffersoninstitute.org/pubs/amaranth.shtml

http://www.mexconnect.com/articles/2276-mexico-s-grain-of-the-gods-cooking-with-amaranth

http://www.wheatandgrain.com/recipes.html

http://www.ichef.com/recipe.cfm/smocid/20/recipe/Amaranth%20Crepes%20In%20Lemon%20Sauce/itemid/92852/task/display/recipeid/92502

http://www.nuworldamaranth.com/content/resources/recipes.asp

http://www.ichef.com/recipe.cfm/smocid/19/recipe/Peanut%20Butter%20Amaranth%20Logs/itemid/109737/task/display/recipeid/95022

What are Black Beans?

Black beans are small (about the size of a pea), oval and jet black. They have cream colored flesh, a mild, sweet, earthy taste, and a soft texture.

Black beans could not be more succinctly and descriptively named. They are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. With a rich flavor that has been compared to mushrooms, black beans have a velvety texture while holding their shape well during cooking.

The small, shiny black turtle bean is especially popular in Latin American cuisine  It is often called simply the black bean, this can cause confusion with other black beans such as Douchi, a kind of fermented soybean especially popular in the cuisine of China.

History

Black beans and other beans such as pinto beans, navy beans and kidney beans are all known scientifically as Phaselous vulgaris. These varieties are all referred to as “common beans,” probably owing to the fact that they all derived from a common bean ancestor that originated in Peru. From there, they were spread throughout South and Central America by migrating Indian tribes.

Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World and were subsequently spread to Africa and Asia by Spanish and Portuguese traders. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Black beans are an important staple in the cuisines of Mexico, Brazil, Cuba, Guatemala and the Dominican Republic. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.

Nutition

All legumes are high in protein, and black beans are no exception. Dried beans are important sources of protein in vegetarian diets, and in areas where animal protein is scarce or expensive. However, this protein is incomplete (does not contain all 9 amino acids), so grains (which provide the missing amino acids) must also be a significant part of the strictly vegetarian diet. Or, small amounts of dairy products, meat, poultry or fish (which contain complete proteins) must be part of the diet. In the areas where common beans originated (Central America and southern Mexico) corn supplied the missing amino acids, and squash was an additional source of vitamins.

Black beans, as all dried beans, are also good sources of starches, fiber, B vitamins, iron, zinc, phosphorus, complex carbohydrates and calcium. About half  of the calcium is lost during cooking. High percentages of the other nutrients remain however, even after cooking.

Health

Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein. You may already be familiar with beans’ fiber and protein, but this is far from all black beans have to offer.

Loaded with Antioxidants

Research published in the Journal of Agriculture and Food Chemistry indicates that black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, fruits long considered antioxidant superstars.

When researchers analyzed different types of beans, they found that, the darker the bean’s seed coat, the higher its level of antioxidant activity. Gram for gram, black beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow, and white beans.

Overall, the level of antioxidants found in black beans in this study is approximately 10 times that found in an equivalent amount of oranges, and comparable to that found in an equivalent amount of grapes or cranberries.

Promote Optimal Health

A study published in Food Chemistry and Toxicology suggests not only that black beans may help protect against cancer, but that whole foods naturally contain an array of compounds that work together for our benefit. When researchers fed laboratory animals a 20% black bean diet to see if it would causeany mutagenic or genotoxic activity, not only did black beans not promote cancer, but a clear reduction in the number of pre-cancerous cells was seen, even in animals who were simultaneously given an agent known to promote cancer, the mutagen, cyclophosphamide.

Lower Your Heart Attack Risk

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher consumption of legumes was associated with a whopping 82% reduction in risk!

Black beans’ contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Just one cup of cooked black beans provides 64% of the DV for folate.

Black beans’ good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature’s own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat black beans. A cup of black beans will provide you with 30.1% of the DV for magnesium.

Black beans also contain compounds called polyphenols that are useful for those with elevated cholesterol because they act as antioxidants in the bloodstream, preventing cholesterol from oxidation by free radicals. Only after cholesterol has been damaged by free radicals does it form plaques on blood vessel walls, initiating the development of atherosclerosis. The polyphenols in black beans also have some potentially negative effects. Some of the polyphenols are tanninsthat can bind to some of the protein and iron these beans supply, preventing absorption of these nutrients. But don’t let this concern you if you have a varied diet that provides you with protein and iron from a range of sources; if so, you can easily offset any negative consequences of the nutrient-binding tannins found in black beans.

Black Beans Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, black beans’ soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, black beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with Type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contained 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein–the most dangerous form of cholesterol) levels by 12.5%.

Iron for Energy

In addition to providing slow burning complex carbohydrates, black beans can increase your energy by helping to replenish your iron stores. Although the tannins in black beans may block absorption of some of the iron they contain, a cup of black beans contains so much iron–20.1% of the daily value for this important mineral–that you will still benefit. Particularly for menstruating women, who are more at risk for iron deficiency, adding to their iron stores with black beans is a good idea–especially because, unlike red meat, another source of iron, black beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you’re pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Protein Power Plus

If you’re wondering how to replace red meat in your menus, enjoy the rich taste of black beans. These smoky flavored beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from black beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of black beans will provide you with 15.2 grams of protein (that’s 30.5% of the daily value for protein), plus 74.8% of the daily value for fiber. All this for a cost of only 227 calories with virtually no fat.

What to do Black Beans

Before cooking, be sure to pick through them, picking out any small pebbles, split and withered beans and any other foreign matter. (Beans from the Rockies and Pacific coast tend to have more adobe (bits of clay) and stones). It is also helpful to cover the beans with cold water, let sit for 5 minutes and remove anything that floats. Repeat to be sure all dirt and foreign matter is removed.  Drain.

Black beans, like all dried beans, can be soaked before cooking. This hydration helps to reduce the cooking time, but it does effect nutrient content and flavor adversely. Because they are small, 2-4 hours soaking in cold water should suffice. Drain, and cook as per recipe.

If you don’t have the time, boil the beans in water for 1-3 minutes, turn off heat, cover the pot and let them sit for one hour. Drain and proceed as per recipe. However, there is a problem with this quick soaking (boiling for 1-3 minutes) method. Hot water increases the solubility of the water soluble nutrients, and softens the cell membranes of the beans, further accelerating the loss of these nutrients. This should be a consideration, because of the long cooking time during which more nutrients are lost. Cold soaked and cooked at a very gentle simmer, beans retain most of their nutrients, which are considerable.

To cook, drain the soaking water and add cold water, 1 part beans to 2 or 3 parts cold water. Bring to a boil, reduce heat to a very slow simmer, so the beans stay in their jackets. Simmer for 2 hours.

Regardless of cooking method, do not add any seasonings that are salty or acidic until after the beans have been cooked since adding them earlier will make the beans tough and greatly increase the cooking time.

If you are running short on time, you can always use canned beans in your recipes. If the black beans have been packaged with salt or other additives, simply rinse them after opening the can to remove these unnecessary additions. Canned beans need to only be heated briefly for hot recipes while they can be used as is for salads or prepared cold dishes like black bean salad.

A Few Quick Serving Ideas:

Include black beans with your other favorite toppings next time you make a stuffed baked potato.

Black bean soup or chili is certain to warm you up on cold winter days or anytime of the year you want to enjoy its nurturing essence.

Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup.

For a simple yet delicious lunch or dinner entrée, serve a Cuban inspired meal of black beans and rice.

In a serving bowl, layer black beans, guacamole, chopped tomatoes, diced onions and cilantro to make a delicious layered dip.

Recipes

Black Bean Brownies

Open the can of black beans, rinse well. With beans back in the can, add enough water to cover beans. Put in blender or food processor and puree. Add puree to brownie mix, and then bake according to package directions.

You DO NOT add the eggs or oil that the recipe calls for, JUST the black bean puree!

Makes 20 brownies– 2 Weight Watcher Points each!

These are pretty rich and fudgy, and DH couldn’t tell that they weren’t “regular” brownies. They have lots of protein and fiber, too.

Black-Bean and Tomato Quinoa

yield: Makes 4 (side dish) servings

active time: 20 minutes

total time: 45 minutes

ingredients

• 2 teaspoons grated lime zest
• 2 tablespoons fresh lime juice
• 2 tablespoons unsalted butter, melted and cooled
• 1 tablespoon vegetable oil
• 1 teaspoon sugar
• 1 cup quinoa
• 1 (14- to 15-ounce) can black beans, rinsed and drained
• 2 medium tomatoes, diced
• 4 scallions, chopped
• 1/4 cup chopped fresh cilantro

preparation

Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don’t worry if lid doesn’t fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Slow-Cooker Black Bean-Mushroom Chili

Black beans, earthy mushrooms and tangy tomatillos combine with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed.

1 pound dried black beans, (2 1/2 cups), rinsed

1 tablespoon extra-virgin olive oil

1/4 cup mustard seeds

2 tablespoon chili powder

1 1/2 teaspoons cumin seeds, or ground cumin

1/2 teaspoon cardamom seeds, or ground cardamom

2 medium onions, coarsely chopped

1 pound mushrooms, sliced

8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped

1/4 cup water

5 1/2 cups mushroom broth, or vegetable broth

1 6-ounce ca tomato paste

1-2 tablespoon minced canned chipotle peppers in adobo sauce, (see Ingredient Note)

1 1/4 cups grated Monterey Jack, or pepper Jack cheese

1/2 cup reduced-fat sour cream

1/2 cup chopped fresh cilantro

2 limes, cut into wedges
Step 1
Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.

Step 2
Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.

Step 3
Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.

Step 4
Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. Stovetop Variation: Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.
Cover and refrigerate for up to 2 days or freeze for up to 3 months. | Equipment: 5- to 6-quart slow cooker

Ingredient notes: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the specialty spice section of most supermarkets. Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

Tomatillos are tart, plum-size green fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove the outer husk and rinse them well before using.

Black Bean Spread with Lime and Cilantro

Fresh lime juice and cilantro dress up canned black beans for a simple, delicious appetizer. The liquid from one of the cans of beans is used to thin the spread to a nice consistency. Serve with baked tortilla chips, and use any remaining spread in quesadillas or burritos.

Yield: 2 1/2 cups (serving size: 1/4 cup)

Ingredients

• 3  garlic cloves, peeled
• 1/2  cup  chopped fresh cilantro
• 2  tablespoons  fresh lime juice
• 1 1/2  tablespoons  extravirgin olive oil
• 1/2  teaspoon  salt
• 1  (15-ounce) can black beans, rinsed and drained
• 1  (15-ounce) can black beans, undrained
• Cilantro sprig (optional)

Preparation

With food processor running, drop garlic through food chute; process until minced. Add fresh cilantro and next 5 ingredients (through undrained beans), and process until smooth. Garnish with cilantro sprig, if desired.

Tex-Mex Refried Black Beans

Refried Black Bean Recipe

• 2 TBS cooking oil (olive is good but regular vegetable oil is OK too)
• 2 cloves of garlic (minced)
• 2 jalapeno chilies (take out seeds and chop good and fine)
• 1 small onion – purple is nice (chopped fine)
• 2 cans black beans (15 oz)
• 1 small can chipotle chili in adobo sauce (drain and chop)
• 1 tsp chili powder
• 1/4 tsp salt
• 1/2 tsp black pepper

Directions:

1. Heat oil in medium skillet (10 or 12 inch) to high. It should be good and hot but not smoking.
2. Stir the garlic, chilies and onion in the hot oil until tender and flavored through the oil.
3. Drop the heat to medium.
4. Add the black beans (do not drain and rinse), chipotle chilis, chili powder, salt and black pepper.
5. Stir the mixture and then mash on the beans.
6. Let simmer for 12 to 15 minutes on medium heat without a lid. Drop to low if the mixture tries to stick.
7. The black beans should be rather thick when done. If they are still thin and runny, just cook them a little longer.

http://www.foodreference.com/html/artblackbeans.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2

http://homecooking.about.com/od/foodhistory/a/blkbeanshistory.htm

http://en.wikipedia.org/wiki/Black_turtle_bean#Black_beans

http://www.epicurious.com/recipes/food/views/Black-Bean-and-Tomato-Quinoa-238939

http://www.acefitness.org/healthyrecipes/947/slow-cooker-black-bean-mushroom-chili

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=780412

http://tex-mex-food.suite101.com/article.cfm/texmex_refried_black_beans

What is it?

Cilantro, or coriander, has been in use for thousands of years. The word coriander comes from koris, the Greek word for bedbug. It was so named because the unripened seeds as well as the leaves are said to smell like bedbugs. Cilantro smells divine to me. Does that mean I’d like the smell of bedbugs? Um …

Pronounced [sih-LAHN-troh] this member of the carrot family is also referred to as Chinese Parsley and Coriander. It is actually the leaves (and stems) of the Coriander plant.

Cilantro has a very pungent odor and is widely used in Mexican, Caribbean and Asian cooking. The Cilantro leaves look a bit like flat Italian parsley and in fact are related.

Leaves

The leaves are variously referred to as coriander leaves, cilantro (in the Americas, from the Spanish for the plant.  The leaves have a different taste from the seeds, with citrus overtones. Some perceive an unpleasant “soapy” taste or a rank smell and avoid the leaves. The fresh leaves are an ingredient in many South Asian foods (particularly chutneys), in Chinese dishes and in Mexican salsas and guacamole. As heat diminishes their flavor quickly, coriander leaves are often used raw or added to the dish immediately before serving. In Indian and Central Asian recipes, coriander leaves are used in large amounts and cooked until the flavor diminishes. The leaves spoil quickly when removed from the plant, and lose their aroma when dried or frozen.

Fruit

The dry fruits are known as coriander seeds or coriandi seeds. The word coriander in food preparation may refer solely to these seeds (as a spice), rather than to the plant itself. The seeds have a lemony citrus flavour when crushed, due to terpenes linalool and pinene. It is described as warm, nutty, spicy, and orange-flavored.

It is commonly found both as whole dried seeds and in ground form. Seeds can be roasted or heated on a dry pan briefly before grinding to enhance and alter the aroma. Ground coriander seed loses flavor quickly in storage and is best ground fresh.

Coriander seed is a spice in garam masala and Indian curries, which often employ the ground fruits in generous amounts together with cumin. It acts as a thickener. Roasted coriander seeds, called dhana dal, are eaten as a snack. Coriander seeds are boiled with water and drunk as indigenous medicine for colds.

Outside of Asia, coriander seed is used for pickling vegetables, and making sausages in Germany and South Africa. In Russia and Central Europe coriander seed is an occasional ingredient in rye bread as an alternative to caraway.

Coriander seeds are used in brewing certain styles of beer, particularly some Belgian wheat beers.

The coriander seeds are used with orange peel to add a citrus character.

Roots

Coriander roots have a deeper, more intense flavor than the leaves.  They are used in a variety of Asian cuisines. They are commonly used in Thai dishes, including soups and curry pastes.

History

No one is quite sure where Cilantro originated, but it is thought by many to be from the Mediteranean region of Europe. No one is absolutely certain, but it appears that cilantro has been used for at least 5000 years. The seeds, also known as coriander, have even been found in ancient Egyptian tombs. Perhaps this was because the coriander seeds were thought by the ancient herbalists to be an aphrodesiac.

The ancient Israelites were also familiar with coriander. In the Old Testament Bible (Exodus 17:31) we may read: “The house of Israel called the name therof Manna: and it was like coriander seed, white; and the taste of it was like wafers made with honey.” – This passage refers to the Manna which fed the wanderers for forty years.

The Chinese have used cilantro for centuries. As to how the plant reached the East from the West, we can only conjecture that it followed ancient trade routes. The spice routs between Asia and Europe were famous for taking spice from Asia to the Middle East and Europe. Aparently, this is a case of the reverse occuring.

The herb was one of the first (along with dandelions) to be brought to the Americas from Europe. Cilantro was grown in many places, including the Massachusettes Bay Colony by the mid-1600s. It was brought into Mexico by the conquistadors in the 1500s.

Coriander is believed to be named after “koris”, the Greek word for “bedbug” as it was said they both emitted a similar odor. The Chinese used the herb in love potions believing it provided immortality. Coriander is one of the herbs thought to have aphrodisiac qualities. The book of The Arabian nights tells a tale of a merchant who had been childless for 40 years and but was cured by a concoction that included coriander. That book is over 1000 years old so the history of coriander as an aphrodisiac dates back far into history. Cilantro was also know to be used as an “appetite” stimulant.

Nutrition

Cilantro is known to be rich in phytonutrients, flavonoids and active phenolic acid compounds, all of which are good for you. There are no definitive studies on cilantro but many believe that it and the seeds (often called coriander), have been found to help control blood sugar, lower cholesterol and fight inflammation and free radicals. There is further speculations that cilantro may also have antimicrobial properties.

Health

Coriander is considered an aid to the digestive system. It is an appetite stimulant and aids in the secretion of gastric juices. A poultice of Coriander seed can be applied externally to relieve painful joints and rheumatism.

Coriander has been used as a folk medicine for the relief of anxiety and insomnia in Iran. Experiments in mice support its use as an anxiolytic.  Coriander seeds are used in traditional Indian medicine as a diuretic by boiling equal amounts of coriander seeds and cumin seeds, then cooling and consuming the resulting liquid. In holistic and traditional medicine, it is used as a carminative and as a digestive aid.

Coriander juice (mixed with turmeric powder or mint juice) is used as a treatment for acne, applied to the face in the manner of toner.

The essential oils of the cilantro leaves contain antibacterial properties and can be used as a fungicide. Coriander seeds is considered to have cholesterol lowering properties.

Butterfly Expressions Coriander Essential Oil :  Has been used for centuries – some coriander seeds were found in King Tut ankh amen’s tomb; both a gentle stimulant for people whose energy levels are at a low ebb and a sedative in times of stress; these characteristics make it particularly valuable during convalescence from illness; helps with fear of failure and fear of making decisions; can be of benefit for physical and mental fatigue; one of the most important uses of coriander is in lowering glucose levels and supporting pancreatic function; coriander also has a high estrogen content and is often beneficial in regulating menstrual cycles and relieving cramping; useful in dealing with anorexia; can also be used for digestive problems, dyspepsia, flatulence, stomach cramps, muscle aches and aches due to fatigue, nervous exhaustion and mental fatigue, poor circulation, rheumatism, nausea, gout, arthritis, and colds. Use with reasonable caution as overuse can be quite sedating.

Ingredient In: ^LeEndo Relief, ^LeGrateful Heart, ^LeWithin, ^LeIQ

Therapeutic Properties: sedative, anti-bacterial, anti-spasmodic, carminative, antiseptic, deodorant, diuretic, lymphatic decongestant, prostate decongestant, vasoconstrictor, stimulant, tonic, regenerative

Aromatic: gentle stimulant for low physical energy; relaxes stress irritability, nervousness; excellent for shock or extreme fear

Application: appropriate areas on feet, directly on areas of concern

Contra-indications: use in small quantities over short periods of time; overuse can result in a cloudy or stupefied feeling

Coriander can produce an allergic reaction in some people.

What to do with Cilantro

Cilantro is found in many dishes, but it is most common in Asian and Mexican preparations. When purchasing cilantro, most people get the leafy herb fresh from the vegetable section of the grocery store. Be careful when purchasing as cilantro will wilt and spoil quickly. Get it as fresh as possible, you can store it in an air filled bag in the crisper of your refrigerator. If you have some left over after a recipe, you might consider dehydrating the leaves for use in soups and baked dishes.

Grow Your Own

Cilantro, is a fast growing annual reaching 12 – 24 inches tall. The entire plant including the leaves, the seeds and roots are all edible. Coriander can easily be grown in pots. Simply pick or trim fresh leaves of whole stalks as required. The leaves get a stronger and sometimes disagreeable flavor as they get older and larger. If you want to harvest seed for your next crop; do so after the leaves and flowers turn brown.

How to Grow

Look for seed varieties are slower growing and thus take longer to bolt. (Bolting is when the plant prematurely produces flower stalks and begins to produce flowers and seed). Flower stalks are thickened stems that eventually produce flowers and seeds. Grow in full sun. The soil should be kept moist but well drained. But all things considering the plant is not fussy about soil conditions. Plant seeds in mid to late Spring. Plant in 2 -3 week intervals for harvest all season long.

Recipes

Cilantro Lime Dressing

Ingredients
1 cup packed cilantro
1/2 cup extra-virgin olive oil
1/4 cup lime juice
1/4 cup orange juice
1/2 teaspoon salt
1/2 teaspoon pepper
Pinch of minced garlic

Directions
Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth.

Cilantro Pesto

A healthful recipe, cilantro pesto is great with pasta especially homemade pasta, on fresh baked bread or toast, crackers or even potatoes. Use young leaves if possible to catch the more delicate flavors.

Ingredients:
2 cups of cilantro leaves
6 cloves garlic
1/3 cup shelled sunflower seeds
1/2 cup Brazil nuts
2/3 cups olive or flax seed oil
3 tablespoons lemon juice
dash salt
dash black pepper

Directions:
Begin with cilantro and oil in a blender, successively add other ingredients until the mixture is blended into a fine paste. Store in small plastic containers (old yogurt containers?). Use some right away – this will keep for a week or so in the refrigerator. Put the rest in the freezer and thaw when ready for use.

In a variation on this recipe, I have substituted lightly salted cashews for the sunflower seeds and Brazil nuts to good effect.

Bob’s Fabulous Yummy Marinade

from More Recipes from a Kitchen Garden by Shepherd & Raboff

This marinade can be used to marinate tofu and meats, as a sauce for noodles or rice, and as a dressing for a green salad.

5 T vegetable oil
1/3 cup packed fresh cilantro with stems
1/4 cup fresh lime juice
1/4 cup tamari soy sauce
1 ounce fresh ginger (about an inch of it?), cut into six 1/4 inch slices
6 large cloves garlic
1 1/2 T ground cumin
1 small jalapeno or other chili (optional)

Combine and blend all ingredients together in a food processor or blender until the chili, garlic, ginger and cilantro are finely chopped.

http://www.healthdiaries.com/eatthis/the-history-of-cilantro.html

http://www.indepthinfo.com/cilantro/recipe2.shtml

http://www.gourmetsleuth.com/Articles/Exotic-Herbs-Spices-and-Salts-639/cilantro.aspx

http://en.wikipedia.org/wiki/Coriander

EatingWell.com

Watch: Dream in Color

Let’s NOT complicate Network Marketing!

Have you ever noticed how Network Marketing seems to be so complicated, especially when you start adding in all of the options available on the internet?  The secret to Network Marketing success is not in the millions of sites and systems.

Network Marketing is talking to your prospects, working with team leaders that are already successful in building organizations.  You must be Realistic, there is no quick fix with Network Marketing.  You can do this without spending loads of money.  It is about consistency, hard work and staying focused.

If you are not interested in working, talking to people and setting goals then our team is probably not a good fit.

LET’S KEEP IT SIMPLE!

Being part of the Just The Jus Team, our motto is “Keep it Simple”.

Learning about and building a Jus business is as easy as:

1.  Sharing this blog,

2.  Watch the following video,

3.  Contact the person who referred you to this site for the next steps.

SIMPLE!

If you do not have a referred visit our Willbfit corporate site to learn more.

Email me at cindy@willbfit.com if you have more questions.

]]> http://willbfit.com/2010/01/22/start-here-with-jus/feed/ 0 http://willbfit.com/2010/01/15/mini-3/ http://willbfit.com/2010/01/15/mini-3/#comments Fri, 15 Jan 2010 21:10:17 +0000 Cindy http://willbfit.com/?p=1831 Cindy’s Sense

Mini #3

Hi everyone!  I guess it is time for another “Mini” newsletter.

Business first today:

Just a reminder my grains class is next Thursday, January 21, 2010 at 7:00 pm. You know I love having you come.  I have a favor to ask.  Just a quick reply to the email would be great if you are planning on attending.  Although you know you are always invited even without an RSVP, but my house is so small, it would be nice to have an idea of how many people are coming incase I need to find a back up location.  Feel free to invite anyone you would like to, I do.

Secondly, I have Shannon from Butterfly Express coming on February 10, 2010 at 4:00 pm to 7:00 pm. I am really excited to learn more about the oils, they have helped keep the germs away this whole season.  I have been very impressed.  The class is $15 prepaid (to cover her time and travel costs from Idaho).  I have RSVP’s from many of you already.

Update:  It looks like John will be working nights within a couple of weeks.  John and graveyard shift are not a good combination.  This fact motivated me to add the “last piece of business”.

Last piece of business, Jus International, as many of you know John’s brother Seth is the president at Jus International.  After spending almost 15 years working his way up through the ranks at another beverage company, even becoming VP last spring, he surprised us all by moving to Jus over the summer.

After researching the company and product, John and I decided that another opportunity this big is not likely to come our way again.  How many people can say that their brother is the president of such a fast growing company.  So we decided to build a Jus business.

The Company:  Jus International is a two year old company; they are dept free and well funded.  The chairman/owner at Jus is Richard Durham, John Huntsman’s son-in-law.  The company is currently in the US, Japan, Taiwan, The Netherlands, Porto Rico opened last week, and Mexico is in the works.  This company WILL go worldwide.

More Company Information (video)

The Product:  Jus, is a superfood beverage with 23 of the most nutritious fruits, berries, and herbs from around the world.   Jus is formulated to help the major systems in the body function properly.

More Product Information (video)

Jus also has 98% pure resveratrol added to it, resveratrol is great for the heart, anti aging, weigh loss and had been shown to stop cancer growth.

More resveratrol Information (video)

The People:  Isn’t a business opportunity really about TRUST in the people you work with.  That is what we have found with Jus.  From the Corporate team to the new master distributor, Bill Heriford.

Compensation Plan:  Go Seth Go! -

http://www.youtube.com/watch?v=KnAOocgzpyI (video)

If you know anyone that would be interested in the health benefits of the product, or the business opportunity, both traditional and/or internet, please let me know or give them my information and they can contact me.

Just so you know, I do not plan on giving you a Jus spill every newsletter, but every so often I may let you know how it is going.  So for today we have a group of 10.

Now for the fun:

Preparedness corner

So, last week I went to an herb class that focused on how to use herbs and oils to help relieve flu symptoms.  The class was 4 hours long, but other than the stiffness in my body was over too quickly.  The class was VERY interesting.  If you ever get a chance to go to a class with Marcy Cole – go – she knows her stuff.  I want to share one of the handouts with you that she gave out.  I hope it is helpful to someone, maybe stick a copy in your 72 hour first aid kit.

Herbs:

Alterative Herbs –

gradually alters or cleans and purifies blood stream:  plantain, red clover, oregon grape, Echinacea, yellow dock, burdock, chaparral, garlic

Anthelmintic Herbs –

eliminates round and tape worms:  wormwood, pomegranate, tansy, pumpkin seeds, hyssop

Astringent Herbs –

promote greater density and firmness:  bayberry, cranesbill, oaks, red raspberry, mullein, white poplar

Cathartic Herbs –

hasten intestinal evacuations:  cascara sagrada, barberry, mountain flax, turkey rhubarb, senna, licorice

Diaphoretic  Herbs –

induce perspiration to eliminate toxins:  yarrow, pleurisy root, thyme, garden sage, chamomile, pleurisy, catnip, spearmint

Diuretic Herbs –

increase the flow of urine to aid in removing waste and poisonous material:  catnip, spearmint, parsley, juniper berry, gravel root, uva ursi, wild carrot, clevers

Emmenagogue Herbs –

female correctives that stimulate or promote the menstrual flow and discharge:  squaw vine, tansy, blessed thistle, false unicorn root, cramp bark, blue cohosh

Expectorant, Demulcent, and Emollient Herbs –

Expectorants break up congestion, Demulcents soothe, soften and allay irritated mucous membranes, and Emollients are used externally to soothe, soften, retain warmth and moisture, while absorbing impurities from the skin:  comfrey, mullein, chick weed, marshmallow, slippery elm, horehound, licorice, hollyhock

Nervine and Antispasmodic Herbs – feed, regulate, strengthen and rehabilitate the nerve cells:  lobelia, skullcap, valerian, wood betony, cramp bark, hops, black cohosh, wild yam

Stimulant Herbs –

increase the power of the pulse and carry the blood to all parts of the body, equalizing and restoring the circulation.  Stimulants are often pared with other herbs:  cayenne, ginger, peppermint, cloves, horseradish, black pepper

The Tonic Herbs –

permanently increase tone throughout the entire system and give increased vigor, energy and strength:  barberry, golden seal, white popular, blessed thistle, myrrh, false unicorn

Recipe

As I was researching buckwheat for my class this month, I ran across this recipe.  It is extremely easy to prepare, very healthy, and delicious.  I took two salads to Relief Society on Tuesday, and took a poll, although they were both very good, this one was the clear favorite.

Cranberry Wild Rice & Buckwheat Salad

Thursday, 5 February 2009

Did you know that wild rice is not actually rice at all, but it is a seed-bearing grass that grows in marshes and shallow waters in the Midwestern United States?  Despite its name and resemblance to traditional rice, it is not in the same family.  It is however very nutritious – high in protein, fiber, B vitamins, potassium and phosphorus, and low in fat.  Because it is more expensive than regular rice, it is often sold as a blend combined with other types of brown rice.  But for this recipe, I use true wild rice (the kind that looks like tiny black pieces of licorice) and not the blend.  It makes a lovely combination with buckwheat groats and you can cook them together in the same pot (although you have to cook the wild rice longer).  The sweetness of the cranberries, lightness of orange zest and fresh parsley, and crunchy pecans make this a refreshingly simple side dish that will satisfy your appetite and nourish you with home-cooked goodness:)

Ingredients:

1 cup wild rice                                                                                 1/2 cup raw buckwheat groats

3 cups filtered water                                                                       1/4 cup dried cranberries

1/4 cup raw pecans                                                                         1 small bunch fresh parsley, chopped

2 T olive oil                                                                                      1 T fresh squeezed lemon juice

1 tsp orange peel (zest)                                                                  1 tsp agave nectar

1 tsp sea salt                                                                                    Fresh cracked pepper

Bring the water and wild rice to a boil on the stove top.  Add 1 tsp sea salt and cook for 30 minutes.  Then add the raw buckwheat groats and cook for another 15 minutes.  If there is still water in the pot, remove the lid for the last few minutes so it cooks away.  Fluff with a fork and allow to cool.  In a small bowl, combine the olive oil, juice of fresh-squeezed lemon, orange peel (take a cheese grater and grate the outside of an orange), and agave nectar.  Toss with the chilled buckwheat/wild rice mixture, cranberries, pecan pieces, and fresh chopped parsley; serve cold.

Note online:  Thanks Kate – and you’re right, the cooking time on the wild rice may vary depending on your source. The whole grain wild rice I use sometimes takes longer than 45 minutes to cook. Follow the cooking time instructions on your wild rice, then 15 minutes before it is done, add the buckwheat. Hope that helps!

http://gluten-dairy-sugarfree.com/?p=910

Thought by ME

The National Anthem

There is something that has been bothering me for quite a while, four years to be exact.

Parker, my son, made the sophomore basketball team as a freshman in high school.  I have to say that I was so excited for him.  He absolutely loves the game and in my most-humble-unbiased opinion is a great player.

I remember him having to cut off all of his perfect curls to play ball.  After being hassled by his family for over a year about his hair getting too long, the coach had it gone the night he made the team.

He spent many hours at practice and in the front yard shooting.  We all looked forward to his first game, after all he was playing for my alma-moder.

Game Day finally arrived, of which I remember absolutely nothing except for this:

The players came out to the court just as the game was starting, excited yet apprehensive for the first game.

The announcer asked all to stand.

All the boys stood at attention, so did audience.

I always loved this time of the game.  A time when the band was so loud and so many people around me were singing, I had no fear of actually being heard.  I loved the music and singing, especially when someone could actually hit the high notes in the song.  It had been twenty years since I had been to a high school ballgame, and had no idea what was coming.

As I stood and started to sing the National Anthem, other than the band there was silence all around me.

NO ONE WAS SINGING.  WHAT IS GOING ON?

Is there a law against singing the National Anthem at high school games that I know nothing about?

From that day to this, I have heard very few people sing our National Anthem at the many games I have attended.

Is it not important to remember who we are and where we came from as a country.  Isn’t that the point, isn’t that why we sing, to remember the words, to remind us of the hardships, to keep us humble and be thankful?

The music is wonderful but does not say the words for us.

How are the kids going to remember?

So, What can we do about it?

Any suggestions?

Hey, I’ll sing if you will.

Have a Great Week!

Cindy

Buckwheat

Despite the common name and the grain-like use of the crop, buckwheats are not grasses and are not related to wheat.

The name “buckwheat” or “beech wheat” comes from its triangular seeds, which resemble the much larger seeds of the beech nut from the beech tree, and the fact that it is used like wheat.  Buckwheat is available throughout the year, and is energizing and nutritious.

While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.

One of the oldest crops in the world, buckwheat grows in climates ranging from the highest fields of the Tibetan plateau to the lowest reaches of Australia and has been integrated into cuisines around the world for the last 6,000 years.

History

Common buckwheat was domesticated and first cultivated in southeast Asia, possibly around 6000 BC, and from there spread to Europe and to Central Asia and Tibet.  Buckwheat is documented in Europe in the Balkans by at least the Middle Neolithic (circa 4000 BC) and the oldest known remains in China so far date to circa 2600 BC, and buckwheat pollen has been found in Japan from as early as 4000 BC.

From the 10th through the 13th century, it was widely cultivated in China. From there, it spread to Europe and Russia in the 14th and 15th centuries, and was introduced in the United States by the Dutch during the 17th century.

Buckwheat is widely produced in Russia and Poland, where it plays an important role in their traditional cuisines. Other countries where buckwheat is cultivated commercially include the United States, Canada, and France, the country famous for its buckwheat crepes. Common buckwheat is by far the most important buckwheat species, economically, accounting for over 90% of the world’s buckwheat production. A century ago, Russia was the world leader in buckwheat production, followed by  France. Today China is the world’s top producer.

Until the recent increased interest in buckwheat for human food, about 75% of the grain produced was used for livestock and poultry, about 5-6% for seed, with the remainder milled into buckwheat flour. Between 5 and 10% of the seeded acreage was turned under for green manure. Several thousand acres were harvested green for extracting rutin. Today, the major use of buckwheat is for human food.

Around the world

Kasha (or porridge) is one of the most common meals of East European and Russian cuisines. So, what is kasha? Opposite to misconception that kasha is made only from buckwheat (buckwheat kasha) – kasha historically is a meal prepared using any grain (buckwheat, oats, wheat, millet, barley, rice, etc) as a main ingredient.

When talking about real Russian food kasha is the first thing that comes to mind.  Long time ago, kasha was ceremonial meal, often cooked for wedding and royal feasts. In XII – XIV centuries kasha was equivalent to a word “feast”. In old annals it was mentioned that the great Russian “knaz” Alexander Nevsky in 1239 organized the great feast, “kasha”, in Toropetz and later in Novgorod.
Very soon kasha became a common meal in Russia. It could be easily cooked to feed many people at once, and, because kasha is very versatile product and can be cooked using all types of ingredients, it became very popular among villagers.  Kasha was loved by Russian nobles too – there are many recipes which include ingredients not easy found in Russia 300 years ago. Such kashas also require longer and more complicated cooking processes.

By the Hindus, Buckwheat, which is extensively cultivated in the Himalayas, is eaten on ‘bart’ or fast days, being one of the lawful foods for such occasions.  In Japan, Buckwheat is called Soba, and its flour is prepared in various ways; kneaded with hot water to make a dough, Soba-neri; a kind of macaroni, Soba-kiri; and so on. The grains, steamed and dried, are eaten boiled or made into bread or Manju, a small cake. Its young leaves are eaten as a vegetable and its stalks are used to feed cattle.

Although the idea of making soba noodles from scratch often leaves adept cooks trembling,pizzoccheri, an Italian analogue made with buckwheat flour (called farina di grano saraceno in Italian) mixed with durum wheat flour, is much simpler. Pizzoccheri dough is more than double the amount of semolina to buckwheat, making for a more glutinous mixture that gives the dough better structure and makes it easier to knead, roll and cut.

Like soba noodles, pizzoccheri are cut with a knife instead of being squeezed through a pasta-cutting machine.

But pizzoccheri are flat and thickly cut, with a pleasingly homey appearance and varying widths, and served with a comforting mixture of soft potatoes, creamy melted cheeses and fresh greens. It’s the buckwheat pasta — dense (in a seasonally appropriate way, with just enough spring) and flavorful — that makes it rustic and elegant.

In the Russian Army, Buckwheat groats are served out as part of the soldiers’ rations and cooked with butter, tallow or hemp-seed oil. In Germany it forms an ingredient in pottage, puddings and other food.

Buckwheat pancakes, sometimes raised with yeast, are eaten in several countries. Similar pancakes were a common food in American pioneer days. They are light and foamy. The buckwheat flour gives them an earthy, mildly mushroom-like taste. In Ukraine, yeast rolls called hrechanyky are made from buckwheat.

Farina made from groats are used for breakfast food, porridge, and thickening materials in soups, gravies, and dressings. In Korea, buckwheat starch is used to make a jelly called memilmuk. It is also used with wheat, maize or rice in bread and pasta products.

Beer may be brewed from the grain.

The blossoms may be used for dyeing a brown colour

In the northeastern United States, buckwheat was a common crop in the 18th and 19th centuries. Cultivation declined sharply in the 20th century due the use of nitrogen fertilizer, to which maize and wheat respond strongly. Over a million acres were harvested in the United States in 1918. By 1954 that had declined to 150,000 acres, and by 1964, the last year that production statistics were gathered, only 50,000 acres were grown.

Buckwheat may seem like an old familiar in savory Breton crepes or in earthy, nutty Japanese soba noodles, but it’s also a uniquely versatile ingredient that can be baked into biscuits, rolled into Italian pasta and embraced in other ways that might surprise even, say, a veteran cookie baker. Cookies become crumblier, pancakes have a richer crumb, pasta remains firmer, and they all benefit from buckwheat’s nuttiness, its texture and substance.

In order to be edible, the outer hull must be removed, a process that requires special milling equipment due to its unusual shape. Buckwheat is sold either unroasted or roasted, the latter oftentimes called “kasha,” from which a traditional European dish is made. Unroasted buckwheat has a soft, subtle flavor, while roasted buckwheat has more of an earthy, nutty taste. Its color ranges from tannish-pink to brown. Buckwheat is often served as a rice alternative or porridge.

The fruit is an achene, similar to sunflower seed, with a single seed inside a hard outer hull. The starchy endosperm is white and makes up most or all of buckwheat flour. The seed coat is green or tan, which darkens buckwheat flour. The hull is dark brown or black, and some may be included in buckwheat flour as dark specks.

Buckwheat is a seed, not a grain — that’s why the flour doesn’t act like regular wheat flour in cooking. When buckwheat is milled, it produces a powder that is far more absorbent than wheat flour. Think of it almost as a nut meal. For this reason, it is usually augmented with some wheat flour for structure. Buckwheat contains no gluten, and can thus be eaten by people with coeliac disease or gluten allergies. Many bread-like preparations have been developed.

Nutritional Profile

Buckwheat is a very good source of manganese and a good source of magnesium and dietary fiber. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercitin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.

Health Benefits

A Grain That’s Good for Your Cardiovascular System

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The Yi people of China consume a diet high in buckwheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chinese, they found that buckwheat intake was associated with lower total serum cholesterol, lower low-density lipoprotein cholesterol (LDL-the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.

Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Buckwheat’s lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.

Buckwheat also contains almost 86 milligrams of magnesium in a one-cup serving. Magnesium relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure-the perfect combination for a healthy cardiovascular system.

Better Blood Sugar Control and A Lowered Risk of Diabetes

The nutrients in buckwheat may contribute to blood sugar control. In a test that compared the effect on blood sugar of whole buckwheat groats to bread made from refined wheat flour, buckwheat groats significantly lowered blood glucose and insulin responses. Whole buckwheats also scored highest on their ability to satisfy hunger.

When researchers followed almost 36,000 women in Iowa during a six-year long study of the effects of whole grains and the incidence of diabetes, they found that women who consumed an average of 3 servings of whole grains daily had a 21 percent lower risk of diabetes compared to those who ate one serving per week. Because buckwheat is a good source of magnesium, it is also important to note that women who ate the most foods high in magnesium had a 24 percent lower risk of diabetes compared to women who ate the least.

Buckwheat and other whole grains are also a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

Helps Prevent Gallstones

Eating foods high in insoluble fiber, such as buckwheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology.

Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods.

Health-Promoting Potential Equal to or Even Higher than that of Vegetables and Fruits

Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as buckwheat, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.

When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach, they found that phenolics in the “free” form averaged 76% of the total number of phenolics in these foods. In whole grains, however, “free” phenolics accounted for less than 1% of the total, while the remaining 99% were in “bound” form.

Dr. Liu’s findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains-not just their fiber, but also their many phytonutrients. As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts-its endosperm (starch), bran and germ. When wheat-or any whole grain-is refined, its bran and germ are removed. Although these two parts make up only 15-17% of the grain’s weight, they contain 83% of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. “Different plant foods have different phytochemicals,” he said. “These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect – this teamwork – that is produced by eating a wide variety of plant foods, including whole grains.”

Lignans Protect against Heart Disease

One type of phytonutrient especially abundant in whole grains such as buckwheat are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in 857 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.

Significant Cardiovascular Benefits for Postmenopausal Women

Eating a serving of whole grains, such as buckwheat, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).

A 3-year prospective study of over 220 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:

• Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
• Less progression in stenosis, the narrowing of the diameter of arterial passageways.

The women’s intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.

Fiber from Whole Grains and Fruit Protective against Breast Cancer

When researchers looked at how much fiber 35,972 participants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as buckwheat, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).

Pre-menopausal women eating the most fiber more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber.

Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake.

Whole Grains and Fish Highly Protective against Childhood Asthma

According to the American Lung Association, almost 20 million Americans suffer from asthma, which is reported to be responsible for over 14 million lost school days in children, and an annual economic cost of more than $16.1 billion.

Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).

Buckwheat Tips

Buckwheat flour and groats must be used fresh because their fat content is high and they soon become rancid. This poor keeping quality makes buckwheat products difficult to handle in the summer.

Tips for Preparing Buckwheat:  Like all grains, buckwheat should be rinsed thoroughly under running water before cooking, and any dirt or debris should be removed. After rinsing, add one part buckwheat to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 30 minutes.

Recipes

Buckwheat pancakes

Tip: Instead of maple syrup, top these pancakes with sliced strawberries or other types of fresh fruit such as sliced bananas or peaches.

SERVES 6

Directions

In a small bowl, whisk together the egg whites, canola oil and milk.

In another bowl, combine the flours, baking powder and sugar. Add the egg white mixture and the sparkling water and stir until slightly moistened.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, spoon 1/2 cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. Turn and cook until the bottom is well browned and the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining pancake batter.

Transfer the pancakes to individual plates. Top each with 1/2 cup sliced strawberries and serve immediately.

Lentil And Buckwheat Salad Recipe

Ingredients

• 1 cup buckwheat groats                     1 egg
• 1 cup lentils (Green or French)        4 cups water or veggie stock (homemade or store bought)
• 2 medium onions                                             2 stalks of celery
• 2-4 average carrots (depending on size)
• {optional extra veggies:     zuchinni, any color pepper, summer squash, mushrooms}
• 2 cloves of garlic, minced                 1 tablespoon ground cumin
• 1/8 teaspoon ground cardamom      1/2-1 teaspoon crushed red pepper (to taste)
• 2 tablespoons of salt-free multi-spice seasoning          (example: Trader Joe’s 21 Seasoning Salute)
• 1-2 sprigs of fresh or 1/2-1 teaspoon dried
• -(to taste) of the following herbs:    marjoram             thyme    lemon thyme
• 1 tablespoon red wine or apple cider vinegar
• extra virgin olive oil                           salt & pepper to taste
• optional: mixed greens with tomatoes

Directions

1. Bring 4 cups of liquid(water or stock, your choice but stock adds more flavor)and well-rinsed lentils to a boil. Lower heat and simmer for 15-20 minutes until lentils are just cooked through. Stirring occasionally, and testing for doneness. They should be soft, but not mushy.
2. While the lentils are cooking, chop veggies. Try and make the sizes similar so that they will cook evenly.
3. Saute onion in olive oil for about 5 minutes, until they are starting to get soft and translucent, then add celery, carrots, and garlic. If using extra veggies, add squash at this time, but wait until the last five minutes or so to add the peppers, as they cook much faster. Cook about 10 minutes, until carrots are just tender. When the veggies are done put them into a large bowl and set aside.
4. When the lentils are cooked, drain them, reserving the liquid, and add them to the same large bowl.
5. In a medium-sized bowl scramble the egg. Add buckwheat groats into egg and stir well making sure to coat all pieces.
6. Saute coated buckwheat in olive oil, stirring constantly at first to prevent sticking, and then occasionally for about 10 minutes until the egg is dry and the groats are evenly toasted.
7. Add 2 cups of the reserved lentil liquid to the hot saute pan. Stir and bring to a boil. Simmer for 15-25 minutes, stirring occasionally, and testing for doneness, until the liquid is absorbed and the buckwheat is soft, but still retains its shape and a nice texture. This can take different amounts of time, depending on the humidity.
8. While the buckwheat groats are cooking, mix the still warm veggies and lentils together in the large bowl. Add herbs, multi-spice seasoning, crushed red pepper, cumin, and cardamom. Stir thoroughly to combine flavors.(the spices might be slightly overwhelming at this point, so wait to taste until after the buckwheat has been added to the bowl)
9. When the groats are cooked through add them to the rest of the salad in the large bowl. Add salt, pepper, the vinegar, and a tablespoon or so of olive oil. Adjust seasonings to taste.
10. Eat warm, cold, or room temperature. Eat it by itself, as a side dish, or over the top of mixed greens with tomatoes, as a lunch.

The Cranberry Wild Rice & Buckwheat Salad is the winner!  I took two salads to Relief Society and asked the ladies which they preferred.  Although they were both very good, this came back the obvious winner.  Another winner is that is a cinch to make!  Enjoy!

Cranberry Wild Rice & Buckwheat Salad

Thursday, 5 February 2009

Did you know that wild rice is not actually rice at all, but it is a seed-bearing grass that grows in marshes and shallow waters in the Midwestern United States?  Despite its name and resemblance to traditional rice, it is not in the same family.  It is however very nutritious – high in protein, fiber, B vitamins, potassium and phosphorus, and low in fat.  Because it is more expensive than regular rice, it is often sold as a blend combined with other types of brown rice.  But for this recipe, I use true wild rice (the kind that looks like tiny black pieces of licorice) and not the blend.  It makes a lovely combination with buckwheat groats and you can cook them together in the same pot (although you have to cook the wild rice longer).  The sweetness of the cranberries, lightness of orange zest and fresh parsley, and crunchy pecans make this a refreshingly simple side dish that will satisfy your appetite and nourish you with home-cooked goodness:)

Ingredients:

1 cup wild rice                                                                                 1/2 cup raw buckwheat groats

3 cups filtered water                                                                       1/4 cup dried cranberries

1/4 cup raw pecans                                                                         1 small bunch fresh parsley, chopped

2 T olive oil                                                                                      1 T fresh squeezed lemon juice

1 tsp orange peel (zest)                                                                  1 tsp agave nectar

1 tsp sea salt                                                                                    Fresh cracked pepper

Bring the water and wild rice to a boil on the stove top.  Add 1 tsp sea salt and cook for 30 minutes.  Then add the raw buckwheat groats and cook for another 15 minutes.  If there is still water in the pot, remove the lid for the last few minutes so it cooks away.  Fluff with a fork and allow to cool.  In a small bowl, combine the olive oil, juice of fresh-squeezed lemon, orange peel (take a cheese grater and grate the outside of an orange), and agave nectar.  Toss with the chilled buckwheat/wild rice mixture, cranberries, pecan pieces, and fresh chopped parsley; serve cold.

Thanks Kate – and you’re right, the cooking time on the wild rice may vary depending on your source. The whole grain wild rice I use sometimes takes longer than 45 minutes to cook. Follow the cooking time instructions on your wild rice, then 15 minutes before it is done, add the buckwheat. Hope that helps!

Soba with Toasted Sesame Seed Sauce

Ingredients

• 1/2 cup sesame seeds
• 8 ounces dried soba noodles
• 2 tablespoons balsamic vinegar
• 1 tablespoon white sugar
• 2 1/2 tablespoons soy sauce
• 1 clove garlic, minced
• 1 teaspoon dark sesame oil
• 5 green onions, chopped
• 3 cups broccoli florets

Directions

1. Preheat the oven to 375 degrees F (190 degrees C).
2. Pour the sesame seeds onto a rimmed baking sheet. Toast the seeds in the oven for 10 to 12 minutes, until they are a rich brown around the edges.
3. Meanwhile, bring a large pot of salted water to a boil. Add the noodles and cook them for 5 to 6 minutes, or until they are just tender. Drain them, rinse them well with cold water, and drain them again.
4. In a large mixing bowl, mix together the vinegar, sugar, soy sauce, garlic, sesame oil and green onions. Add the noodles, and the toasted sesame seeds. Toss well, then stir in the broccoli. Let the dish sit for 30 minutes at room temperature before serving.

Whole Grain Recipe: Classic Russian Buckwheat Kasha

Perfect addition to side dishes recipes

Ingredients:

Buckwheat (8oz)                                                                            Salt (0.5tsp)
Water (16oz)

Serves 2

Cooking Instructions:

1. Place cookware with buckwheat over medium heat
2. Mix buckwheat with egg; stir well – not vegetarian option (optional)
3. Stir for 5-10 minutes
4. Add boiling water and salt, cover tightly, reduce heat to low, and simmer for about fifteen to twenty minutes or until buckwheat is ready (grains are tender). Drain the excess water (if not all absorbed)
5. Preheat the oven (350F), cover and cook in the oven for another 10 minutes. Use oven-safe cookware
6. Turn off the heat and leave kasha in the oven until ready to serve

Comments:

You can try instead of step 6: put the lid on tight, wrap the cookware with kasha in a blanket and leave for 1 hour. You can serve kasha with warm milk. Put kasha in soup bowls, pour milk in just to cover kasha, add sugar.

Whole Grain Recipe: Roasted Buckwheat Kasha with Roast beef

Great quick recipe for kids

Ingredients:

Buckwheat (8oz)                                                                            Salt (0.5tsp)
Water (16oz)                                                                                   Cooked Roast beef (1 can) or 1 lb
Cream of mushroom (1/2 can)
Serves 2
Cooking Instructions:
1. Place cookware with buckwheat over medium heat
2. Stir for 5-10 minutes
3. Add boiling water and salt, cover tightly, reduce heat to low, and simmer for about fifteen to twenty minutes or until buckwheat is ready (grains are tender). Drain the excess water (if not all absorbed)
4. Add sautéed or fried onions and/or mushrooms (optional)
5. Optional: add cream of mushroom, stir
6. Add chunked roast beef, cover and let to cook on low heat for 10 minutes
Comments:  You can replace roast beef with cut hotdogs.

From Italy, Buckwheat Bathed in Butter

By MARK BITTMAN

I LEARNED how to make pizzoccheri over a number of trips to northern Italy simply by ordering it every time I saw it. Eventually, I figured it out.

It wasn’t easy (on my arteries, that is) because traditionally this dish is made with an unconscionable amount of butter — an amount that makes cardiologists duck under the table.

There is an unexpected ingredient in this dish: buckwheat noodles. That alone distinguishes it from other pasta dishes. If you have eaten soba, you have had buckwheat noodles. But it is unlikely that you have had them in an Italian context.

This is a dish whose name is the same as that of the main ingredient. Typically, pizzoccheri noodles (you may not find them labeled as such) are cooked with potatoes, cabbage or chard (or kale, or some other leafy brassica), cheese, butter and, for good measure, bread crumbs. Homemade bread crumbs are essential; better to do without than to use packaged.

It’s an old-fashioned winter dish meant to pack so many calories into your body that you don’t need to eat again until summer. And it’s good, really good, and easy: the vegetables and pasta are cooked in the same pot. I’ve developed what I think is a respectable version with probably a quarter of the amount of butter used in Italy; you can always add more if you wish, but I think you’ll find this sufficiently rich.

Pizzoccheri

By MARK BITTMAN

Published: December 29, 2008

Time: 30 minutes

1 stick butter ( 1/4 pound)                                              4 fresh sage leaves

1 clove garlic, peeled and smashed                               1 medium potato, peeled and thinly sliced

1 small head Savoy cabbage, trimmed and thinly sliced

1/2 pound flat, broad buckwheat noodles (pizzoccheri) or whole wheat noodles

1 cup fontina Val d’Aosta (or other good semisoft) cheese, grated

1 cup Parmesan, grated                                                  Salt and freshly ground black pepper

2 cups homemade bread crumbs.

1. Preheat oven to 375 degrees. Bring a large pot of water to a boil. In a small saucepan over low heat, melt butter with sage and garlic until butter turns nut-brown; be careful not to burn sage leaves. Set aside.

2. Cook potato and cabbage in boiling water until they begin to soften, just 5 minutes or so. Add pasta to same pot and continue to cook until pasta is nearly done. Drain.

3. In a large oven-proof dish, spread a layer of vegetable-pasta combination, then a layer of grated fontina, then a layer of grated Parmesan; sprinkle with salt and pepper. Continue this layering until all ingredients are used, ending with a layer of Parmesan; ideally you will have four layers of each. Cover dish with bread crumbs and drizzle with melted butter and sage (discard garlic). Bake for about 15 minutes, or until top is golden-brown and cheese has melted. Serve hot or warm.

Yield: 3 to 4 servings.

http://en.wikipedia.org/wiki/Buckwheat

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

http://www.hort.purdue.edu/newcrop/afcm/buckwheat.html

http://recipeland.com/recipes/recipe/print_full/Banana-Buttermilk-Buckwheat-Pancakes-28684

http://www.checkyourhealth.org/pdf/recipes/Buckwheat%20pancakes.pdf

http://gluten-dairy-sugarfree.com/?p=910

http://www.grouprecipes.com/80265/lentil-and-buckwheat-salad.html

http://allrecipes.com/recipe/soba-with-toasted-sesame-seed-sauce/detail.aspx

http://www.aboutkasha.com/kasha-history.asp

http://www.latimes.com/features/la-fo-buckwheat29-2008oct29,0,4443811.story

Lentils

Lentils are to India as meatloaf is to America: the quintessential comfort food. Ranging from yellow and red to deep black, these tiny disc-shaped members of the legume family are eaten in some form at least twice a day in “any self-respecting Indian household,” says Kavita Mehta, founder of the Web-based Indian Foods Co. In fact, India is the world’s biggest producer and consumer of lentils. Known as dal, lentils typically are served at every meal with steamed rice or bread.

History

Lentils are believed to have originated in central Asia, having been consumed since prehistoric times. They are one of the first foods to have ever been cultivated. Lentil seeds dating back 8000 years have been found at archeological sites in the Middle East. Lentils were mentioned in the Bible both as the item that Jacob traded to Esau for his birthright and as a part of a bread that was made during the Babylonian captivity of the Jewish people.

For millennia, lentils have been traditionally been eaten with barley and wheat, three foodstuffs that originated in the same regions and spread throughout Africa and Europe during similar migrations and explorations of cultural tribes. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the leading commercial producers of lentils include India, Turkey, Canada, China and Syria.

The lowly lentil has been sustaining man for thousands of years. Some foodies once considered lentils as poor man’s food and refused to eat them because they are so inexpensive. Although they may be cheap, lentils are very nutritious, filling, and more importantly, arguably the most flavorful of all the legumes.

Description

Lentils are legumes, seeds of a plant whose botanical name isLens ensculenta. They grow in pods that contain either one or two lentil seeds.

Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated. While the most common types in the United States are either green or brown, lentils are also available in black, yellow, red and orange colors. These round, oval or heart-shaped disks are small in size, oftentimes smaller than the tip of a pencil eraser. They are sold whole or split into halves.

The different types offer varying consistencies with the brown and green ones better retaining their shape after cooking, while the others generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a hearty dense somewhat nutty flavor.

Legumes are wonder foods as they are low in fat and absorb the flavor of spices and herbs, making them fun and tasty to eat. People have been eating legumes for thousands of years and these foods are the main source of protein for people in many cultures all over the world.

Lentil  Varieties:

black beluga lentil: These glisten when they’re cooked, which makes them look like beluga caviar.  They’re great in soups or salads.

brown lentil: These are the standard khaki-colored lentils you see on grocery shelves everywhere.  They tend to get mushy if overcooked.  If you want them to be firm, add oil to the cooking water and cook the lentils just a short while, say 15 minutes.  

French green lentils : These choice lentils were originally grown in the volcanic soils of Puy in France, but now they’re also grown in North America and Italy. They’re especially good in salads since they remain firm after cooking and have a rich flavor.  They cook a bit slower than other lentils.  

masoor = masar: When whole, this bean is greenish-brown, but recipes often call for the skinned and split masoor, which is called masoor dal.

masoor dal: These are skinned and split masoor lentils.  They’re salmon-colored, cook quickly, and turn golden and mushy when cooked.

red lentil : The most common type of red lentil is the Red Chief.  It’s a lovely salmon pink in its dried form, but it turns golden when cooked.  These lentils cook faster than others.  They’re best in purées or soups.

toor dal yellow lentils: Whole toor lentils are yellow with tan jackets, but they’re usually sold skinned and split.  They have a mild, nutty flavor, and they’re often cooked as a side dish or ground into flour.  They’re sometimes sold with an oily coating, which you should rinse off.  Look for them at Indian markets

Why to try them: This superfood gives you protein and cholesterol-lowering soluble fiber, as well as about twice as much iron as other legumes. And lentils are higher in most B vitamins and folate, which is especially important for women of childbearing age because folate reduces the risk of birth defects. Plus, U.S. Department of Agriculture researchers discovered that the pigment in Beluga black lentils acts like an antioxidant and helps protect against heart disease, cancer, and the aging process in general. Not too shabby for something the size of a pencil eraser.

What to do with them: Lentils can be stored a long time, are easy to make, and are one of the cheapest protein sources going, at just 75 cents per pound at grocery stores. And unlike other legumes, you don’t have to soak them before cooking. Just rinse them in cold water and simmer in water or broth. Enjoy them plain or spiced with herbs, onions, or garlic.

Health Benefits

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up–not out.

Beans and other legumes have all the nutrients now recognized as important in preventing heart disease, cancer and obesity. They are high in complex carbohydrates, protein and fiber and they are extremely low in fat.

Lentils, like all pulses, are high in fiber which makes them a good protector against bowel cancer. They are an excellent source of protein when combined with rice or wholegrains. Lentils are an important source of B vitamins, especially B3, which is essential for both a healthy nervous system and digestive system. They are high in iron, zinc and calcium and are a good replacement for red meat. Like meat, the iron in lentils is better absorbed when they are eaten with a good source of vitamin C like leafy green vegetables.

Love Your Heart-Eat Lentils

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!!

Lentils’ contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream–a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.

Lentils’ magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature’s own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.

Lentils Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains with 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein–the most dangerous form of cholesterol)levels by 12.5%.

Iron for Energy

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea–especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you’re pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Nutritional Profile

Lentils are an excellent source of molybdenum and folate. They are a very good source of dietary fiber and manganese and a good source of iron, protein, phosphorus, copper, thiamin and potassium.

How to Select and Store

Lentils are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the lentils are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing lentils in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the lentils are whole and not cracked.

Canned lentils can be found in some grocery stores and most natural foods markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned lentils and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying lentils is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives

Dried lentils have an indefinite shelf-life, yet another reason why our ancestors kept them as a staple food. With age, the color may fade a bit, but the flavor will not noticeably deteriorate. Store lentils in a sealed package or airtight container in a cool, dry place. For best flavor and presentation, use dried lentils within one year.

Cooked lentils may be refrigerated up to one week in a sealed container. Cooked lentils may also be frozen up to six months. However, they may fall apart when reheated if not handled gently.

Like other legumes, lentils are low in fat and high in protein and fiber, but they have the added advantage of cooking quickly.  Lentils have a mild, often earthy flavor, and they’re best if cooked with assertive flavorings.  The best, most delicate lentils are the peppery French green lentils. These hold their shape well, but take longer to cook than other lentils. The milder brown lentils also hold their shape after cooking, but can easily turn mushy if overcooked.  Indian markets also carry a wide variety of split lentils, called dal.   Before cooking, always rinse lentils and pick out stones and other debris.  Unlike dried beans and peas, there’s no need to soak them.  Lentils cook more slowly if they’re combined with salt or acidic ingredients, so add these last.  Bigger or older lentils take longer to cook.

Tips for Preparing Lentils:

Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.

To boil lentils, use three cups of liquid for each cup of lentils. Lentils placed in already boiling water will be easier to digest than those that were brought to a boil with the water. When the water returns to a boil, turn down the heat to simmer and cover. Green lentils usually take f30 minutes, while red ones require 20 minutes.

These cooking times can be slightly adjusted depending upon the final use. If you are going to be serving lentils in a salad or soup and desire a firmer texture, remove them from the stove top when they have achieved this consistency–typically 5-10 minutes earlier than their usual cooking time. If you are making dal or some preparation that requires a mushier consistency, achieving this texture may take an additional 10-15 minutes.

These measures will help you determine how many lentils you need for your recipe. For the most part, you can substitute any color lentil for another, although some do cook up firmer than others.

• 1 cup dry lentils = 2 to 2-1/2 cups cooked
• 1 pound dried lentils = 2-1/4 cups dry
• 1 pound dried lentils = 4 servings
• 1 pound dried lentils = 5 cups cooked

• Lentils are a natural in soups and stews and also make a great cold salad.
• When using a pressure cooker to cook lentils, add a teaspoon of oil to keep the scum from blocking the safety valve.
• Salt added to the cooking water will toughen the beans. Add salt once the lentils are completely cooked.
• Acidic ingredients such as wine or tomatoes can lengthen cooking time. You may wish to add these ingredients after the lentils have become tender.
• Lentils should be liberally seasoned.
• The high protein content in lentils makes them an excellent meat substitute.

Toss buckwheat soba noodles with cooked lentils, small broccoli florets and leeks. Dress with olive oil mixed with garlic and ginger.

Moroccan lentil soup is easy to make. After cooking lentils, add diced vegetables of your choice and season with tamari, coriander, cumin, turmeric and cayenne.

Interesting:
Housewives in India add a little minced ginger and a few fresh spinach leaves to their lentils to make them creamy. This was a fascinating discovery from a cooking expert who was kind enough to share this information.

What occurs is, there is a single enzyme in ginger that attacks both muscle fiber and gelatin. This is why ginger is a tenderizer and why it prevents gelatin from setting. It was reasonable to think that ginger could have some effect on the proteins in the lentils. However, the spinach was a question my cooking expert found a bit perplexing. Possibly, she said, some oxalic acid in the spinach reacts with and removes any calcium in the water. Calcium, like sugar, allows fruits and vegetables to remain firmer when cooking because it prevents the pectin glue between the cells from changing to water-soluble pectin. Molasses in Boston Baked Beans contain both calcium and sugar to help them retain their shape even when cooked for days.

Sound a little like a foreign language to you? Me, too! So in short, try this for yourself. See what you think and how you like the results. Next time you are cooking any kind of dried beans or lentils, throw in a little minced ginger and along with a few fresh spinach leaves. Go with your favorite recipe or try some of the following recipes – or both!

Lentils and Purines

Lentils contain naturally-occurring substances called purines.Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called “gout” and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk.

Lentil Cookies

Recipe courtesy Alton Brown, 2006 Show: Good EatsEpisode: Pantry Raid 6: Lentils

• 9 1/2 ounces whole-wheat pastry flour, approximately 2 cups*
• 1 teaspoon baking powder
• 1 teaspoon salt
• 1 1/2 teaspoons ground cinnamon
• 1/2 teaspoon ground allspice
• 8 ounces sugar, approximately 1 cup
• 6 ounces unsalted butter, room temperature, approximately 3/4 cup
• 1 egg
• 2 teaspoons vanilla extract
• 1 1/2 cups lentil puree, recipe follows
• 3 1/2 ounces rolled oats, approximately 1 cup
• 4 ounces dried fruit, approximately 1 cup
• 2 1/4 ounces unsweetened dried shredded coconut, approximately 1 cup

Directions

*Cook’s Note: If desired, a quarter of the whole-wheat flour can be substituted with lentil flour for a denser, stronger flavored cookie

Preheat the oven to 375 degrees F.

In a medium bowl, combine the flour, baking powder, salt, cinnamon and allspice.

In the bowl of a stand-mixer with a whisk attachment, cream together the sugar and butter on medium speed. Add the egg and mix until just incorporated. Add the vanilla and lentil puree and mix until combined. Add the flour mixture and blend on low speed until just combined. Remove the bowl from the mixer and stir in the oats, dried fruit and coconut.

Form the dough into balls about 2 teaspoons in size and place on a baking sheet with parchment paper, leaving about 1-inch of room in between. Bake for 15 to 17 minutes, or until an internal temperature of 195 degrees F is reached on an instant-read thermometer.

Lentil Puree:

• 4 ounces lentils, approximately 2/3 cup, picked over and rinsed
• 2 cups water

In a small pot over medium heat, combine the lentils and the water. Bring to a simmer, cover, and simmer for 30 to 40 minutes, or until lentils are tender. Remove from the heat and puree. If using immediately, let cool. The puree may be stored in the refrigerator for 3 to 4 days or in the freezer for 2 to 3 months.

Yield: 1 1/2 cups lentil puree

Lentil soup Pugliese

December 30, 2009 Serves 8

Mino Giliberti usually makes this soup with water, but for a richer flavor, you can use chicken stock. Start a day ahead by soaking the lentils in 3 cups of water in the refrigerator. Before serving, spoon shaved Parmesan in the bottom of the bowls so the cheese disperses in the hot soup rather than sticking to the diner’s spoon.

1. In a soup pot, pour in the water. Pour the olive oil on top and stir to disperse oil on the surface.

2. Add the lentils, carrots, celery, potatoes, garlic, onion, tomatoes, parsley, and bay leaves. Stir well.

3. Bring to a boil over high heat. Lower the heat, cover the pot, and simmer the soup for 45 minutes.

4. Add salt and pepper and continue simmering for 15 minutes more. (Total cooking time is 1 hour.) Taste for seasoning and add more salt and pepper, if you like.

5. Place a rounded tablespoon of Parmesan in each of 8 soup bowls. Ladle the soup on top. Adapted from Buon Appetito Ristorante

SMOOTHER LENTILS

Ingredients:
Ten, small and fresh spinach leaves                                  1 cup dried lentils
2 teaspoons minced fresh ginger                                      4 cups chicken-stock or water
One medium onions, finely chopped                                 2 tablespoons olive oil
4 ounces ham pieces such as smoked picnic ham pieces, finely chopped

Directions:
In a medium (2-1/2 to 3-quart) saucepan, place spinach leaves on bottom and pile lentils and ginger on top to keep spinach from floating. Gently pour stock down one side. Allow soaking for 45 minutes to one hour.

Place saucepan on low heat. While lentils are heating, saut� onions in oil for five minutes. Add ham and saut� for two minutes, then add onions and ham to lentils. After ten minutes on low, turn heat up to medium and bring lentils to simmer. Simmer for 20 to 30 minutes more until lentils are tender. Serve hot. Can be refrigerated and re-heated.

Recipe makes four servings.

http://en.wikipedia.org/wiki/Lentil

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52

http://www.foodsubs.com/Lentils.html

http://en.wikipedia.org/wiki/Lentil

http://homecooking.about.com/od/foodstorage/a/lentilstorage.htm

http://www.foodnetwork.com/good-eats/pantry-raid-6-lentils/index.html

http://www.boston.com/lifestyle/food/articles/2009/12/30/lentil_soup_pugliese_recipe/

http://www.annecollins.com/diet_foods/lentils.htm

http://www.bellybytes.com/recipes/beans.shtml