Alternative Flours

In my early teenage years eons ago, I was enthralled with a local hippie couple who occasionally drove their 'flower power bug' into town.  That was a time in our lives where my Mom had a small black and white television complete with rabbit ears that gave us three channels to enjoy.  By enjoy I really mean that the television came on Sunday nights to watch Lawrence Welk, sometimes on the weekend to watch Bill Kennedy at the Movies and few times during the holidays.  That's it!  There were commercials back then and I can recall Euell Gibbons promoting grape nuts in what my Mom referred to as 'hippy food'.  It really didn't matter because unless we went to the city, we wouldn't be able to get any kind of 'hippy food' in our tiny village!  In fairness Euell Gibbons was a proponent of natural diets in the 1960's.  Many of his ideals have simply been refined and tweaked but the focus for many of today's diet trends is on healthy, natural foods.  Fast forward to today's diet trends and honestly, I have no problem finding any food products they endorse.

Three current culinary trends are influencing the products offered by the food industry.  They are Paleo and Primal diets and gluten-free eating.  The Paleo and Primal diets have received a lot of attention in the culinary world.  The Paleo diet (aka cavemaan diet) is based on eating wholesome, existing foods that can only be foraged.  This included grass fed meats, poultry, fish, greens, seeds, regional fruits and vegetables, fungi, nuts, oils made from fresh produce and flours made from fresh produce (eg. nuts, fruits).  Foods not to be consumed on the Paleo diet are: cereal grains, legumes, dairy products, refined sugar, potatoes, table salt and refined vegetable oils.  The Primal diet is similar to Paleo but makes no restriction on saturated fats so butter, lard, full fat milk, cream, sour cream, cheese and chocolate are allowed. Gluten is a protein found in cereal grains.  It is responsible for the elasticity in doughs made with wheat, barley and rye.  True gluten is restricted to certain members of the grass family however those avoiding gluten will also not consume corn and rice which has a gluten-like protein.  About 1 in 133 in developed nations have a gluten intolerance or sensitivity (not allergy) however, many have restricted gluten from their diets on the basis of antidotal reports of the alleviation of certain gastrointestinal problems as a result of eliminating gluten.   As a result, the food industry has responded with a wide range of gluten free products and other products to meet the needs of Paleo and Primal diets.

You do not have to be on a Paleo or Primal diet, or eat gluten free or even be one of the multitude of various forms of vegetarianism to enjoy using these products.  Unlike some foods, products directed especially to the Paleo and Primal diets tend to be organic, preservative and additive free.  It is still possible to enjoy a wide range of baked goods simply by substituting white or whole wheat flour which is not permitted on either diet with another flour.

I bought a few alternative flours.  With the exception of the black bean flour, all are permitted on a Paleo or Primal diet and are gluten free.  These flours are a great way to boost the protein content in your home baked goods.  The protein content of unbleached white flour is 10 g/100g and whole wheat is 14 g/100g but they are not allowed if following a Paleo or Primal diet and they are not gluten free.  Almond flour is available as unblanched and blanched with a protein content of 21 g/100 g.  It is used for cookies, cakes and pancakes.  Chickpea flour has a protein content of 22 g/100g, black bean flour 22 g/100 g, coconut flour 20 g/100 g, quinoa flour 14 g/100 g and peanut flour 53 g/100 g.  Coconut flour is a dense flour so is substituted with 1/4 c for every 3/4c of grain flour and a little extra liquid is needed.  Quinoa flour is extremely popular for those on a Paleo diet due to its versatility.   I will discuss each of these in greater detail in future posts along with a few ways to use them.   

These flours as well as arrowroot flour and tapioca starch can be found at most health food stores, some larger grocery stores and online from sources like Vitacost.  Bob's Red Mill is a very popular brand of specialty foods like these alternative flours.  Be warned, if buying this way, the flours are expensive at $13 or more for 623 g (1 lb 6 oz).  Bulk Barn is selling the alternative flours at a more reasonable prices.  Our smaller Mom & Pop bulk food store and local health food store also has reasonable prices for some of these flours.  Most of the alternative flours can be made at home from the whole foods as well.

Cooking Quinoa

One of the interesting aspects of my fitness journey is experimenting with various foods.  Quinoa (pronounded 'keen wah'), popular with those eating the Paleo diet,  is one of those foods that I've enjoyed in salads but until recently did not cook it at home.  Quinoa is an ancient food that has been cultivated for years in the South American Andes.  It was known as the Mother Grain and revered as sacred by the Incas. 

Quinoa is not a grain but rather the seed of the Goosefoot plant.  Native inhabitants used quinoa like a grain in breads and soups.  The seeds are small flattened, opaque discs with a slightly darker band around the circumference with a tiny embryo tip extending from the seed that would develop into a root tip if the seeds were sprouted.  I don't know how well the seeds sprout but that is on my agenda of quinoa experiments.  Quinoa is also available ground into a flour that can be used for baking and more importantly for the Paleo folks, quinoa flour is used to make quinoa pasta as a substitute for wheat based pasta.

Quinoa is more expensive than other grains but it is usually organic or I should say I have only found organic quinoa.  A 400 g (14 oz) bag of organic quinoa costs about $6.  It is an excellent substitute for rice with similar cooking method and timing.  Quinoa is however, considerably higher in protein than white rice.  It is just slightly higher in calories by 17 cal per cup but is also significantly higher in potassium, lower in carbohydrates and higher in iron making quinoa a good nutritional value over white rice.

Quinoa is cooked very much like white rice but because it is a seed rather than a grain, it is important to rinse the quinoa well before cooking.  Once cooked, it can be used plain as a side dish as pictured or cooled for use as an ingredient in other dishes.  The opaque disks take on a translucence while the darker band turns white when the quinoa is cooked.  It has a pleasant, nutty flavour that is sure to please.

Method:  Measure 1 cup of quinoa into a fine mesh strainer.  Rinse well.  Place the rinsed quinoa into a medium sized saucepan.  Pour 2 c of water over the quinoa.  Stire.  Bring to a boil.  Reduce the heat.  Cover and simmer for 15 minutes.  Drain using the fine mesh strainer.  Return the cooked quinoa to the saucepan.  Cover and let sit 15 minutes.  Fluff and serve or cool as desired.

Eggnog, A Holiday Tradition

The holidays are filled with a plethora of culinary delights.  Unfortunately, all of these tempting delights can be problematic for those on restricted diets, those with food allergies or intolerances or those simply trying to maintain their weight.  The average person gains one pound over the holiday season although some sources report the average gain is more like 5 to 8 pounds.  In order to lose one pound, a calorie deficit of 3,500 calories is needed.  The good news is, it doesn't matter what you eat be it all carbs or all fat the only requirement to lose weight is a calorie deficit.  If you require 1,550 cal for basic life functions and daily activities per day but you are eating 1,800 calories you will gain weight.  If you are eating 1,450 calories you will lose weight.  The calorie deficit does not need to come from reduced caloric intake though.  Add exercise or increased physical activity and you can eat the required 1.550 cal AND still lose weight because you are creating a calorie deficit through exercise.  One of the easiest ways to help prevent that holiday weight gain is portion control and the second is to be cognizant of the ingredients.  This is especially important if you are on a sodium reduced diet or have food allergies or intolerances.
 

Pictured are three of our mugs.  Eggnog is usually served in mugs.  The largest mug is 14 oz (397 ml), the medium size is 8 oz (227 ml) and the smallest is 6 oz (170 ml).  The smaller two sizes are the most common sizes for holiday servings of eggnog or hot chocolate.  If the smallest size is not offered, ask for your mug filled 2/3 full or better yet half full.  You will be avoiding the calories in at least 2 oz of eggnog without really missing the larger size.

Eggnog is often spiked with rum.  One ounce of rum will add about 100 calories per drink.  In general, those restricting calories are advised to omit the alcohol however, as long as you are eating your daily requirement for weight maintenance or creating a calorie deficit for weight loss, it really doesn't matter if you add the rum providing you budget your calories to do so. 

Eggnog is either homemade (traditional, dairy free)  or commercially made.  Our traditional eggnog is made just like my Mom made using whole milk and raw eggs.  Whole milk has 150 calories, 8 g total fat, 35 mg cholesterol, 120 mg sodium, 400 mg potassium, 12 g carbohydrates (11 g sugar) in an 8 ounces.  It also provides Vitamin A (6%), calcium 30%, Vitamin C 4%, Vitamin D (25%) and phosphorous (25%).  The other major nutritional ingredient in homemade eggnog is egg yolk at 55 calories per yolk.  Each yolk also has 210 mg cholesterol for those wishing to avoid dietary cholesterol.   Sugar adds another 15 calories per teaspoon.  Stevia can be substituted for the sugar to reduce the sweetener calories if desired.  A 6 oz mug of homemade eggnog comes in at about 225 calories. 

A 6 oz mug of commercially made whole milk eggnog is about 270 calories.  It is higher in sodium, lower in potassium, has no Vitamin D and double in carbohydrates.  Commercially made eggnog also contains yellow dyes #5 and #6 as well as corn syrup and carrageenan (thickener).  There are concerns with the aforementioned, all of which cause health problems.  Chances are very good at holiday gatherings, the eggnog will be commercially made.   Since commercially made eggnog is higher in calories, lower in nutritional value and contains at least three ingredients that can cause health problems, it may be one of those holiday treats you decide to not indulge in.  Homemade eggnog is high in nutrition and taste, with none of the problems of commercially made eggnog.  However, homemade eggnog can be problematic for those who are lactose intolerant.

A few days ago I came across a dairy free coconut eggnog recipe that would suitable for those who are lactose intolerant or for those following the Paleo diet.  Coconut milk is substituted for whole milk.  While coconut milk is a great substitute for either purpose, it is not suitable for those restricting calories.  Coconut milk has 93 calories in 2 ounces or 279 calories in 6 ounces without the calories of the egg yolks and sweetener which would put a 6 oz mug of this eggnog in the 420 calorie range.  Coconut milk is however, very low in sodium content (9 mg/2 oz) and carbohydrates (2 g/2 oz).

Of the three options, avoid the commercially made eggnog if at all possible.  Be sure to add a sprinkling of nutmeg and a cinnamon stick.  Cinnamon adds flavour while increasing sugar metabolism which aids in weight loss because sugar is burned rather than converted to fat in the body.  Cinnamon is also beneficial for circulatory problems.  Nutmeg improves concentration, increases circulation and lowers cholesterol.   Eggnog is a delicious holiday tradition that you can still indulge in without the guilt even if you are restricting calories.