Food Focus:  Grains vs. Gluten

Whole grains have been a central element of the human diet since early civilization. Humans ceased being hunter-gatherers and settled down into farming communities when they were able to cultivate grain crops. People living in these communities-on all continents-had lean, strong bodies. In the Americas, corn was the staple grain. In India and Asia, it was rice. In Africa, people ate sorghum. In the Middle East, they used wheat, making pita bread, tabouli and couscous. In Europe, corn, millet, wheat, rice, pasta, dark breads and even beer were considered health-providing foods. In Scotland, oats were a staple food. In Russia, they ate buckwheat or kasha. Very few people were overweight.

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high-quality energy.

The quickest way to create great grains is to experiment and find what works for you. Remember one cup of dry grain yields enough for 2 to 4 people. Here are basic directions.

1.     Measure the grain, check for bugs or unwanted material, and rinse in cold water, using a fine mesh strainer.

2.     Optional: soak grains for one to eight hours to soften, increase digestibility and eliminate phytic acid (found in brown rice). Drain grains and discard the soaking water.

3.     Add grains to recommended amount of water and bring to a boil.

4.     A pinch of sea salt may be added to grains to help the cooking process, with the exception of kamut, amaranth and spelt (salt interferes with their cooking time).

5.     Reduce heat, cover and simmer for the suggested amount of time, without stirring during the cooking process. 

6.     Chew well and enjoy every bite!

All liquid measures and times are approximate. Cooking length depends on how strong the heat is. It's a good idea, especially for beginners, to lift the lid and check the water level halfway through cooking and toward the end, making sure there is still enough water to not scorch the grains, but don't stir. Taste the grains to see if they are fully cooked or starting to burn.

Cooked grains keep very well. Busy people can prepare larger quantities of grains and simply reheat with a little oil or water later in the week. Also, to keep in mind, roasting grains makes them more alkaline. Cooking larger grains like brown rice, barley and berries in a pressure cooker speeds up cooking time and creates softer grains.

*The texture of grains can be changed by boiling the water before adding the grains. This will keep the grains separated and prevent a mushy consistency. Do not add kasha to cold water, as it will not cook properly. For a softer, more porridge-like consistency, boil the grain and liquid together.

Recipe of the Month: Gluten Free Fusilli Pasta

 

Quick and easy to make. Goes well with rose, sauvignon or pinot grigio whites, or pinot noir. 

I used bionaturae fusilli in this photo, but you can use any of their gluten free pastas. I am a huge fan of pasta, and in my quest to once and for all figure out my eczema and hives that flare up on occasion, I am now doing my best to be gluten free. I have to say it is working. Of all the gluten free pastas that I have tried, this brand hands down is the best, and it's actually good. No lie.

Serving for two
Boil water with a dash of salt
Add half a bag of pasta
Cook as directed on package

Heat in a sauce pan about a Tbl of olive oil
2 Tbl Sundried tomatoes
2 Tbl Pine nuts
1/4 Cup fresh basil leaves washed and dried
1 or 2 Garlic cloves - sliced
Saute ingredients med/low for 7 or so minutes adding basil in last. Keep an eye on the garlic and pine nuts.

Drain pasta and return to pot. Toss the other ingredients in with the pasta. Add a touch or more of olive oil, sea salt and fresh cracked pepper to taste.
Top with grated fresh parmesan cheese

Kula Corner

Kula = community of the heart

That's right ... Raghunath Cappo is flight school captain 

Raghu Cappo

You may sit on a chair with the feet flat on the floor or if you can sit cross-legged on the floor comfortably then try that. It is important to make sure you're not struggling to sit comfortably. Zafu meditation cushions are great to have, sitting on firm pillow or thick sturdy blankets like you find in yoga studios are all good options. When sitting cross-legged, you want to be able to sit up tall, upright but not uptight. The knees slope down from the hips and the hands rest on the thighs with palms up or down. Imagine their is a string in your spine that is being drawn up towards the ceiling lifting the whole spine up. Check to see that you didn't take your shoulders up with you. Allow them to slide down your back on an exhale.  

Now that you have taken your seat, check in with your mind. Ask yourself how you are doing in the present moment. Try not to dig too deeply here. You are seeing what the flavor of your mind feels like and leave it at that eg: I am tired, excited, anxious, OK, etc. Spend a few breaths with the flavor of the mind. Let that go and begin the contemplative practice of gratitude. Spend a couple of minutes with each suggested contemplation.  

Reflections to contemplate:

1) What place am I grateful for? This could be your home, your bed, a mountain, an ocean. When choosing a place see it's colors and sounds.   

2)Who has been kind to me? Think of one person who has been kind to you and you are grateful for. 

3) What personal attribute about me am I grateful for? This could be something physical like your hands or a quality about yourself that you like eg: patience or courage 

4) The phrase "I am grateful for my beautiful life" or "I am grateful for my precious life" 

Generating gratitude towards others and self opens our hearts and minds. You may not feel anything and you may feel strong emotions. If strong emotions arise, bring awareness to where you feel the emotion in your body and breath with it. When it passes, and it will, allow the mind to rest with your breath, following inhale and exhale, feeling the breath in your body. Maybe in your abdomen or the tip of the nose. When the timer rings you may want to acknowledge your practice by placing the hands together at the heart and bowing to self and your teachers. This is an option and an offering for your practice.  Meditation is recommended as a daily practice. You have the time.   

For more teachings and pod casts on meditation, please check out

 The IDProject.org  

For establishing a daily practice Sharon Salzberg has written the insightful gift of Real Happiness The Power of Meditation.