Grains or Seeds?

6.5 

Stocking a power pantry can be a challenge. There is plenty of great nutritional information available on the internet, but knowing what to trust, and better yet, what to follow, can be difficult. One ongoing debate is understanding the difference between grains and seeds, and how these affect our bodies nutritionally.

Grains are, technically, from some form of grass. So wheat, corn, barley, oats, rye, rice... all these are a form of 'grass' where there is no formal fruit beyond the head of grain itself. That head of grain will often have a starchy mass with it, which will serve as fuel for the growing plant in the future.

Seeds, on the other hand, are found in or with a formal fruit of some kind. The fuel for the seed to grow is in the mass surrounding the seed (think apple, tomato, pumpkin, berries, etc.) The seed does't have a starchy mass with the seed itself. Nuts are also a form of seed, that specifically come from trees.

Why the concern and distinction? Grains can create irritating gut sensitivities for some people because of the constituents in the grain (like gluten, germ, bran, etc.). Yes, there are nutritional benefits from the grain, but the irritation created turns out to be not worth the benefit.

Seeds tend to be less irritating to a majority of people, and are packed with nutritional benefits as well. We get protein, great minerals like potassium, magnesium and calcium, beneficial Omega-3 oils, and more. Tree nuts are very beneficial as well, although some individuals can have allergic reactions to tree nuts, and need to avoid them.

What kinds of seeds can we enjoy and benefit from? Ancient pseudo-grains like quinoa, amaranth, buckwheat, and teff (these are actually seeds). Healthful seeds like sunflower, pumpkin and sesame seeds, and tree nuts like almonds, pecans, and walnuts.

So take a look at your pantry today, and think about reducing (or replacing altogether) the grains you have stocked, and instead focus on nutritionally valuable seeds and nuts.

By the Way

Refined grains (ie, wheat flour, white rice, and ALL the processed foods with corn ingredients like corn starch and corn sweeteners) can be detrimental to our health, if we don't control our portions. The best thing is to stock seeds and nuts instead.

Nutritional, Power-packed Seeds

5.16

If you've been reading Power Pantry for any amount of time, you know that all foods are not created equally. More than that, there are a lot foods which may be nutritious and satisfying for some people, and downright harmful to others.

I have a very sensitive gut, and have learned over the years that some foods are just fine for me, yet others (think nightshade veggies, corn and legumes) are flirting with nutritional and physical disaster. This keeps me watching for healthful sources of carbs, fats and protein, and yields (hopefully beneficial) content for Power Pantry.

One healthful protein I appreciate is the sunflower seed. I've mentioned sunflower seeds numerous times in Power Pantry, but know these nutritional powerhouses deserve a closer look. While so many proteins come with dietary or digestive challenges (dairy, beans, tree nuts, various fish, eggs, etc.) sunflower seeds offer numerous nutritional benefits with none of the common allergy issues.

These power-packed seeds have been cultivated and enjoyed for thousands of years, and one thing consistently credited to sunflower seeds is that they are well tolerated by so many people. Along with that, sunflower seeds pack tremendous health benefits. Check out this article from the website for "The World's Healthiest Foods" (www.whfoods.com)
Sunflower Seeds - a health-promoting snack

Note the variety of benefits: a great source of Vitamin E (the body's only fat-soluble anti-oxidant, for anti-inflammatory help and cancer prevention ); phytosterols to lower cholesterol, magnesium to strengthen our nervous system, and selenium, a powerful detoxifier and cancer preventer.

So if you're looking for something super healthful, snackable and satisfying, reach for sunflower seeds. You just may find a new favorite.

By the Way

If you like nut butters as much as I do, you'll appreciate this further perspective from Dr. Axe on sunflower seed butter: Sunflower Seed Butter - the Peanut Butter Alternative 

Cucurbita Pepo Time!

2.80
Never heard of a Cucurbita pepo? I hadn't either until recently (Wikipedia is a great thing). Cucurbita pepo is the genus and species for the common pumpkin, and there's no better time for pumpkins than the fall harvest and Thanksgiving. And pumpkins make a great addition to a power pantry as source of vitamins C and A, lutein and beta carotene.

Pumpkins are a variety of squash, thought to have originated in North America, possibly in Mexico, over 6000 years ago. Now, pumpkins are a common cultivar in the United States and Canada, as well as all around the world. With 33 common varieties grown in America there is every size and shape available for decoration, texture and of course, cooking.

As a winter squash, they are planted in warm weather (July in the US) and mature just in time for late fall enjoyment. The name comes from Greek and French roots (pepon and pompon) which morphed into pumpion and then pumpkin. Quite the linguistic trail...

We enjoy raw pumpkin seeds in our pantry, which are a good source of manganese, magnesium, phosphorus, zinc, selenium and niacin. They are a great, nutrient-dense addition to salads, granolas and snack mixes.

For our Thanksgiving menu, I'm thinking of including a dairy-free pumpkin pudding... looking forward to trying a new recipe.

So dig into a seasonal favorite this month and next, and roast or steam or puree' some fresh pumpkin. Enjoy the smells and tastes of the harvest, and benefit from the great nutrition pumpkins offer.

By the Way

In the last 10 years, white pumpkins have grown in popularity. The 'Ghost', 'Baby Boo' and 'Lumina' are just a few. While everything inside these varieties is pretty much like any other pumpkin, the skins lack the beta carotene color found in common orange pumpkins.

Fiber Rescue

2.3
I've posted in the past about the ill effects of the standard American diet, and specifics like consuming way too much protein. Coming off of some less-than-stellar eating over the holidays, we could probably all use a refresher on another attribute of our common diet: we eat way too little fiber. And I'm not talking about prune juice and raisin bran... (come on, I'm not even 50...) The fact is, the carbs and protein that are staples for our meals leave us significantly lacking when it comes to dietary fiber.

So why does fiber matter? Because it is the catalyst for keeping our digestive tract performing well, and it makes nutrients accessible by moving food through our system. When we don't have enough fiber, frustrating and painful gut issues crop up like diverticulitis and constipation. I've had friends and relatives who suffered from diverticulitis attacks in the past, and it is really painful and disruptive to life, but it is also really simple to overcome. At the core of the solution is a diet rich in whole foods, lots of veggies and fruits, and staying well-hydrated. There are plenty of other benefits of fiber in our diets, like lowering our risks of diabetes and heart disease, and helping to maintain a healthy weight.

Here is some basic information explaining dietary fiber, and how to get enough fiber in our diets, from the Mayo Clinic:
Dietary Fiber: Essential for a healthy diet

If you're going to add some fiber-rich eating to your power pantry choices, start slowly. You want to build up to about 35 grams of fiber a day, which may be a lot depending on how you currently do eating your fruits and veggies. If you amp up too quickly, you may suffer through a lot of bloating and discomfort, so take your time. The point is to make it a health habit, just like anything else in a wellness lifestyle. Get used to the idea, wade in, and don't look back. You'll benefit in no time, especially if you've suffered from gut issues in the past.

By the Way

The key sources of dietary fiber are fruits, veggies, beans / legumes, and seeds. Adding some compliment of these to every meal is the key. For me, I enjoy a morning muesli for breakfast most days of the week, which features things like oats, millet, ground flax seed, chia seeds, dried fruit, almonds, walnuts and frozen berries. There are a myriad of ways I can mix and match all of these nutrient-dense, healthful ingredients for a tasty, fiber-rich breakfast any day. It's a great start...

A Sauce Solution

1.76
I'm not much for giving out recipes, but there are some things that are really beneficial for our power pantry, and need to be shared. Some time ago, I did a post on great seeds, and one of those is chia. It is a fairly new darling of the health-nut crowd, being overlooked for decades because of its small humble nature. Fact is, chia seeds have been a great nutritional addition to food for thousands of years (I like including it in my breakfast because it's known as the 'warrior seed' of the Aztecs - it gives me an attitude boost besides the health boost.)

What's so good about chia? (check this link for 11 proven health benefits.) Beyond the fiber, Omega-3 fatty acids, beneficial minerals and protein, they have this interesting propensity to gel. Simply add water or any liquid, and within minutes you get a gooey, gelatinous mass; thin it out and you get sauce, or add more chia and you get something more like a spread.

I've been adding chia to my breakfast muesli for a long time, and I've been wanting to try it in more things like spreads, sauces, smoothies and pie or cobbler fillings. This holiday season is a great time to experiment, so we bought a big bag of chia at Costco the other night... now we're all set.

I can't yet vouch for these recipes from our own experience, but check out some of these creative ways of using chia seeds to thicken old favorites and new treats as well. Basically, instead of using tapioca, pectin or sugar (honey, etc.) you use some combination of chia seeds and liquid as the base for your next syrupy concoction, or as a great grainy addition to a bread or crust.
This is a great list from Daily Burn - 14 Creative Chia Seed Recipes
And a good one from Chosen Foods - Chia Seed Gravy

So go out on a bit of a limb this holiday season, and replace that corn starch or wheat flour, gelatin or tapioca, with some humble chia seeds. It's far healthier and a tremendous power pantry addition.

By the Way

One of the best things about chia seeds is that they are basically tasteless. You'll get all the nutritional and functional (thickening) benefits of adding them to recipes without any odd tastes to overcome or get used to. By using ground chia, you overcome any aesthetic issues with the seed hulls floating in your favorite gravy...

Super Seeds

1.47
Some tremendous whole foods are small, unassuming, and right under our noses. I think that's the case with seeds. Most of them don't get a lot of play in popular culture, and cooking with seeds just isn't widely accepted or practiced. But seeds hold all kinds of promise for adding some healthy nutrition to our menus and snacks.

Let's look at a few great seeds:

• Sunflower - great source of vitamin E and magnesium, folate and zinc, as well as fiber and antioxidants
• Sesame - high in manganese and copper; also iron, magnesium, calcium, vitamin B1, and a great source of fiber; also high in linoleic acid, and omega-6 fatty acid; ground sesame seeds (tahini) also makes a good spread and addition to hummus
• Pumpkin - (pepita) rich in protein and vitamin B-complex (thiamin, riboflavin, niacin, pantothentic acid, vitamin B-6 and folates), and a good source of selenium
• Flax - great source of dietary fiber, Alpha-Linolenic Acid (ALA), and lignans
• Chia - (the ancient Aztec warrior seed) one of the top 10 superfoods, chia is a tremendous source of protein, calcium, iron, omega-3 fatty acids, fiber, magnesium, vitamin C and more. Chia also has a unique quality that it yields a gel-like consistency when added to water, so it can be good as a thickener or for improvised jams and puddings

What's great about seeds is that they can be added to numerous dishes to add texture, flavor, and obviously a boost of nutrition, and cooking with seeds is simple. I like adding seeds to my morning muesli (a hearty start to the day), or they can be included in salads, as a topping on vegetable side dishes, or as a nutritious addition to snacks.

A key to getting all the nutritional benefit from seeds is to eat them raw. Toasting and roasting of seeds depletes and even removes many of their mineral and antioxidant qualities. Added seasonings (salt especially) can also give seeds a bad rap nutritionally (the seeds are great, but when combined with poor seasoning choices, they become a not-so-healthy addition to our menu.) So give seeds a try - find a new recipe or just improvise by adding some beneficial seeds to a favorite dish or two. You'll be glad you did.

By the Way

There are still other interesting seeds you can research and use in recipes, like hemp, pomegranate, and grape seeds. All these have particular protein, fiber and mineral benefits, and can be valuable in cooking. What's fun is to experiment with new recipes and try out the unique tastes and textures added by seeds. Happy cooking!