Assignment #3 Real Food Challenge, Improve Your Grains
by Girl Gone Domestic
The Problem with Whole Grains: I know you’re thinking that if white flour is the problem, whole grain must be the answer. Not so fast. Whole grains contain a naturally-occuring plant compound called phytic acid. Phytic acid acts as an anti-nutrient, binding up minerals such as zinc (which you need for immunity and reproductive health), iron and others in your digestive tract and preventing you from fully absorbing them. By consuming those whole grain pastas, cookies, crackers and cereals, you’re again operating at a nutritional loss. For this reason, pre-packaged whole grain cereals, cookies, crackers, cakes and other products should never enter your kitchen. Remember, we’re all about optimal nutrition and maxiizing the nutrient density of our foods where we can on this challenge.
The Solution: Hold back those depressed sighs for a moment. A nourishing, wholesome diet does not have to equate to one devoid of grain, of artisan breads or of crackers, cookies and cakes. (Though plenty of people choose to live grain-free, which is quite acceptable.)
By properly preparing our grains, much as traditional societies did, you can mitigate the effects of phytic acid. The process of fermenting grains as in sourdough bread, sprouting grains or soaking them in a slightly acidic solution mitigates the effects of phytic acid, maximizing the nutrient value of the grain by improving your body’s ability to absorb those vital and life-giving minerals. (Real Food Challenge Newsletter #3)
This was what our third challenge entails, soaking our grains. I started soaking grains about a year ago, but have never been consistent, but this Challenge has me back on track! Last night it took me two minutes to mix up some flour and buttermilk for pancakes this morning, really not too time consuming! And these were thoroughly enjoyed by my family this morning (wish I could have partaken, but I’m grain free for health reasons):
Soaked Whole Grain Blueberry Pancakes
2 cups whole grain flour (I used white wheat)
1 cup milk
1/2 cup buttermilk
2 tablespoons sucanat
4 tablespoons melted butter or coconut oil
2 tablespoons baking powder
1/2 teaspoon salt
1/2 c. blueberries
The night before, whisk together flour, milk & buttermilk, cover with a dishtowel overnight.
The next morning, beat in eggs. Beat in remaining ingredients. Cook on griddle or in greased cast iron skillet over medium-high heat.