Experience Nutrition

Tag: whole grains

  • A New View of Healthy Eating: Healthy Recipes by Melanie Albert: Quick Breakfast: Steel Cut Oats

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC

    This week I was craving a warm breakfast with our cooler Arizona weather, so I decided to cook steel cut oats with apples, spices, and local Arizona honey. In my cookbook “A New View of Healthy Eating” I share how to cook steel cut oats in a rice cooker. This week, I cooked them stovetop and enjoyed the aromatherapy of nutmeg, cinnamon, and cardamom.

    Stovetop Steel Cut Oats

    SIMPLE INGREDIENTS

    • 1 cup steel cut oats
    • 2 cups water
    • 2 apples sliced
    • ¼ cup sunflower seeds
    • 2 tbsp goji berries
    • 1 tsp vanilla
    • Local honey
    • Cinnamon, nutmeg, and cardamom

    SIMPLE STEPS

    • Thoroughly rinse steel cut oats multiple times until water is clear.
    • Put all ingredients, except honey in small pot.

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    • Bring oats to a boil.
    • Lower to simmer, cover pot, and cook for about 15-20 minutes until all liquid is absorbed.

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    • Enjoy with local honey and additional cinnamon, nutmeg, and cardamom.

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    Excerpt from “A New View of Healthy Eating”

    BREAKFAST Whole Grains: Simple Steel-Cut Oats in Rice Cooker

    Steel-cut oats make a quick, easy, and good-for-you breakfast. This recipe is the perfect foundation for a breakfast made with whole grains. You can use any whole grain and add your favorite nuts, seeds, trail mix, and fruit. The rice cooker method is a simple way to cook steel-cut oats as well as other whole grains.

    SIMPLE INGREDIENTS

    • 1 cup steel-cut oats
    • ½ cup trail mix or your favorite nuts and seeds
    • 2 ¼ cups water
    • Organic apple, sliced
    • Fresh grated cinnamon and nutmeg
    • Local honey

    SIMPLE STEPS

    1. Thoroughly rinse steel-cut oats by placing them in a strainer and bowl of water. Rinse several times until the water is clear, not cloudy.
    2. Pour steel-cut oats into a rice cooker.
    3. Add trail mix and sliced apple.
    4. Pour water into the rice cooker.
    5. Grate cinnamon and nutmeg into the rice cooker.
    6. Turn on the rice cooker.
    7. Oats will be ready when the cooker turns off, after about 20 minutes.
    8. Enjoy with a drizzle of local honey.

    Steel-Cut Oats: Ireland

    Steel-cut oats are sometimes called Irish or Scottish oats and grow in the cold, wet climates of northern Europe and North America. Oats are unique among popular grains, as the bran and germ are rarely removed in processing.

    Why Oats

    • The fiber, beta-glucan, in oats helps lower cholesterol, which reduces the risk of heart disease and stroke, and enhances the body’s immune system.
    • Avenanthramide, a polyphenol antioxidant in oats, may have anti-inflammatory, heart-healthy, and anti-itch properties.
    • Fiber helps us feel fuller longer, which controls weight.
    • They have the highest protein content of popular cereals.

    Eat Oats

    • Available as steel-cut oats or oat groats (hulled grains).
    • Do not eat instant quick-cooking oats. They are low in fiber because most of the bran is removed. In addition, sugars and preservatives are usually added to the package.
    • The mild, smooth, sweet flavor makes oats a perfect breakfast grain to enjoy with nuts, seeds, and fruit.
    • Oats are naturally gluten-free, but may be contaminated with gluten during growing and processing. Look for oats certified gluten-free if you are sensitive to gluten.

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    Interested in “A New View of Healthy Eating,” I’m happy to gift-wrap and mail to you.

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  • A New View of Healthy Eating: Daily Healthy Recipes by Melanie Albert: Don’t be Afraid to Cook Whole Grains on the Stove

    by Melanie A. Albert, intuitive cooking expert, author, speaker, retreat host, Founder & CEO Experience Nutrition Group, LLC

    During a few of my recent cooking events, we were talking about how easy it is to prepare whole grains. I actually cook whole grains about twice a week and use them in a few meals. Two of my favorite go-to whole grains are brown rice and quinoa. I purchase whole grains in bins at one of our natural grocery stores, store them in glass jars in my panty. And, when I cook whole grains, I add a little flavor by cooking them with previously made frozen veggie stock. This week I made a batch with fresh Hawaiian turmeric root.

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    With the 8 simple steps in my cookbook, “A New View of Healthy Eating,” you can cook whole grains perfectly every time. Before I share the steps from the book, enjoy a few of my recent veggie dishes with whole grains.

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    ARIZONA WINTER HARVEST BOWL. Click for recipe.  Brown rice with this bowl.

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    ARIZONA ROASTED VEGGIES: Romanesco and Sweet Potato. Click for recipe. Notice the tri-color quinoa.

    Quinoa. Fresh Turmeric. Green Garlic.

     

    Quick roasted farmers market veggies with the Turmeric Quinoa.

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    Excerpt from cookbook, “A New View of Healthy Eating”

    Simple Steps to Steam Perfect Whole Grains Every Time

    The steaming method is a simple way to cook whole grains. With the steaming method, we use a specific amount of grain and a specific amount of liquid. We then cook for a specific amount of time. We can steam whole grains on the stovetop, in a rice cooker, or in an oven.

    For all of these steaming methods the steps are: Rinse, add liquid, cover, cook, rest, fluff, rest, and serve.

    8 Steps to Steam Grains on the Stovetop

    By following the specific details in this step-by-step cooking process, you will cook perfect, flavorful, tender whole grains very time.

    1. Rinse whole grains to remove residue and extra outer starch.
    2. Add liquid. Pour 1 cup of whole grains with 2 cups of water into a heavy pot. Use a heat diffuser under the pot to prevent the bottom layer of the grains from sticking.
    3. Cover the pot and bring to a boil on medium-high heat.
    4. Lower heat to lowest setting and simmer with the pot tightly covered for 15-20 minutes. Keep pot tightly covered to keep steam inside pot to cook the rice.
    5. Rest the grains. Once cooked, remove the pot from the heat. For even cooking, uniform texture, and fluffier grains, rest the grains with the lid on the pot for 10-30 minutes.
    6. Fluff the grains. Use a fork to lift the grains. Start at the bottom around the edge of the pot and lift the grains toward the center of the pot.
    7. Cover and let the grains rest for another 10 minutes.
    8. Plate and enjoy your perfect whole grains.

     

     

    Steps to Steam Whole Grains in a Rice Cooker and Oven

    • Rice Cooker: Pour rice and liquid into a rice cooker, cover, and turn on rice cooker. Let it cook. Rest. Fluff. Rest. Serve.
    • Oven: After grains and liquid have come to a boil on the stove, cover and place in preheated 350-degree oven for 15-20 minutes. Cook. Rest. Fluff. Rest. Serve.

    ACTION: Make a batch of whole grains this week and enjoy with a veggie dish. Share your experience with us on Facebook: www.facebook.com/NewViewHealthyEating

     

  • A New View of Healthy Eating: Quick Steel Cut Oats with Spice Aromatherapy

    By Melanie A. Albert, intuitive cooking expert, author, and speaker. Founder & CEO Experience Nutrition Group, LLC

    Nine years ago when I was studying at the Institute for Integrative Nutrition I learned how to cook whole grains for myself and to share with my clients. What I found was that it is so easy, tasty, and healthy. Lately, I’ve been drinking a lot of smoothies for breakfast, so I decided to add a little variety to my breakfast with steel cut oats.

    Simple Ingredients: Organic steel cut oats, sunflower seeds, a local Arizona organic apple, goji berries, and vanilla.

    Spices: Enjoy the aromatherapy and taste of fresh-ground spices (cinnamon and nutmeg). Use a microplane grater to  mindfully grind the spices.

    Prep: After thoroughly rinsing the steel cut oats with water, place all ingredients into a pot. Add twice as much water as whole grain.

    Cook: Cover the pot, bring to a boil, then simmer with pot covered for about 15-20 minutes.

    Enjoy!

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    Excerpt from A New View of Healthy Eating

    Steel-Cut Oats: Ireland

    Steel-cut oats are sometimes called Irish or Scottish oats and grow in the cold, wet climates of northern Europe and North America. Oats are unique among popular grains, as the bran and germ are rarely removed in processing.

    Why Oats

    • The fiber, beta-glucan, in oats helps lower cholesterol, which reduces the risk of heart disease and stroke, and enhances the body’s immune system.
    • Avenanthramide, a polyphenol antioxidant in oats, may have anti-inflammatory, heart-healthy, and anti-itch properties.
    • Fiber helps us feel fuller longer, which controls weight.
    • They have the highest protein content of popular cereals.

    Eat Oats

    • Available as steel-cut oats or oat groats (hulled grains).
    • Do not eat instant quick-cooking oats. They are low in fiber because most of the bran is removed. In addition, sugars and preservatives are usually added to the package.
    • The mild, smooth, sweet flavor makes oats a perfect breakfast grain to enjoy with nuts, seeds, and fruit.
    • Oats are naturally gluten-free, but may be contaminated with gluten during growing and processing. Look for oats certified gluten-free if you are sensitive to gluten.

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    Share your whole grain breakfast meals with us on our Facebook page: www.facebook.com/NewViewHealthyEating

  • 9 Ways 90 Days: Why We Need Carbs

    By Melanie Albert,  Nutrition & Wellness Expert, Author & Speaker, Founder & CEO Experience Nutrition

    Excerpt from book: “Enjoy Food & Life.  9 Ways 90 Days Step-by-step action plan for healthy eating & living.”

    9 Ways 90 Days: Eat Whole Grains
    9 Ways 90 Days: Eat Whole Grains

    Why We Need Carbs

    People are confused about carbs and about whole grains. Many diets are no carb or low carb, but in reality our bodies need about 40-50% carbs every day at every meal. The problem is that people eat low quality carbs, like cookies, cakes, crackers and bread. Other carbohydrate-rich foods, such as whole grains, beans, vegetables are good for us.

     

    Carbs are:

    •  The body’s main source of fuel
    • Easily used by the body for energy
    • Needed for the central nervous system, kidneys, brain and muscles (including the heart) to function properly
    • Stored in the muscles and liver and later used for energy
    •  Vital to intestinal health and waste elimination

    Anatomy of a Grain

    Bran: The outer shell of grain which protects the seed. Contains fiber, B vitamins and minerals.

    Germ: Nourishment for the seed. Contains B vitamins, minerals, vitamin E, and phytonutrients.

    Endosperm: Energy for the seed. Contains carbohydrates, some protein and B vitamins.

     

    What Makes a Grain a Whole Grain?

    •  It has not been processed (made into other food products like flour, cookies, bread or crackers)
    •  It is a whole food and includes the germ and bran
    •  It is considered a “good carb”

    Refined grains: Grains or grain flours that have been significantly modified from their natural composition. Generally involves mechanical removal of bran and germ. Further refining includes mixing, and bleaching.

     

    Enriched grains: Thiamin, riboflavin, niacin and iron are often added back to nutritionally enrich the product. Because the added nutrients represent a fraction of the nutrients removed, refined grains are considered nutritionally inferior to whole grains.

    ACTION

    Go to our Facebook page and share what grains you currently eat and which you will enjoy in the future.

  • 9 Ways 90 Days: Simple Organic Sprouted Spelt Flatbread Recipe

    By Melanie Albert, Nutrition and food expert, author, speaker. Founder & CEO, Experience Nutrition Group

     

    A few years ago I discovered that I was sensitive to gluten (the protein in grains like wheat, barley and rye). By exploring different grain flours, I’ve found that I’m not sensitive (no hives, no bloating, no headaches) to the Organic Sprouted Spelt Flour by One Degree Organic Foods. During the last few months, I’ve traveled with this flour and have made organic flat bread with 15 pounds of it. Have fun making your own flatbread.

     

    Organic Sprouted Spelt Flatbread Recipe

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    ·         What You Need

    o   ¾ cup hot (not boiling) water

    o   1 TBS dry yeast

    o   ½ TBS honey

    o   2 TBS organic olive oil

    o   2 cups organic spelt flour

    o   ½ tsp sea salt

     

    ·         Simple Steps

    o   Pre-heat oven at 450 degrees

    o   Put 1 TBS dry yeast into ¾ cup hot water, add ½ TBS honey and ½ TBS olive oil. Let it sit for about 10 minutes

    o   Put 2 cups sprouted spelt flour in bowl with ½ tsp sea salt

    o   Add the water with yeast into the flour

    o   Blend with a fork a few minutes, then knead with your hands another few minutes. Only knead for about 4-5 minutes total. Otherwise the flatbread will be tough. If the dough is sticky, add more flour. If it’s dry, add more water

    o   Split the dough in half. Place 2 balls of dough into a bowl which has coated with organic olive oil, and cover for about 2 hours (to rise)

    o   Again, split the dough into 2 sections and spread it onto a pizza brick or silicon sheet with your hands

    o   Bake for 5 minutes, check it, bake for another 5 minutes

    o   Enjoy your flat bread with olive oil and/or balsamic vinegar, or just plain

     

    Come over to Facebook www.facebook.com/9ways90days and post your photos or ask questions.

  • 9 Ways 90 Days: Very odd: Craving Real Whole Grains today.

    by Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO Experience Nutrition

    While chatting with a friend on Facebook this morning,  I just realized that I must be craving real whole grains. This morning I have cooked and eaten steel cut oats with raw almonds and apples for breakfast. Kneaded organic sprouted spelt flour to bake flatbread, and am soaking brown rice to cook with dinner.

    9 Ways 90 Days: Please Eat Real Whole Grains
    9 Ways 90 Days: Please Eat Real Whole Grains

    Crazy. I have never craved whole grains like this. So, my body may be missing something. Real whole grains (not processed) are nutrient-rich.  Full of protein, fiber, B-complex, iron and magnesium. Whole grains balance sugar highs and lows. Due to the fiber in whole grains, they digest slowly, and produce more stable blood sugar levels than refined, processed grains.

    Be sure to consume whole grains. Do not eat grains processed or refined into bread, crackers or cereal.

     

    According to the Whole Grains Council (www.WholeGrainsCouncil.org) the benefits of whole grains most documented by studies include:

    • Reduce stroke risk by 30-36%
    • Reduce risk of type 2 diabetes risk by 21-30%
    • Reduce heart disease risk by 25-28%
    • Better weight maintenance
    • Reduce risk of asthma
    • Healthier blood pressure levels
    • Healthier carotid arteries
    • Reduce risk  of inflammatory disease
    • Lower risk of colorectal cancer
    • Less gum disease and tooth loss

    Come on over to Facebook and share a photo of your favorite whole grains.

  • 9 Ways 90 Days Recipe: Organic Lentil Soup with Greens

    by Melanie Albert, Nutrition Expert & Author, Founder & CEO Experience Nutrition

    Excerpt from book, “Enjoy Food & Life. 9 Ways 90 Days Step-by-step action plan for healthy eating and living”

    This process of cooking soup gives us the foundation for making any type of bean soup. To make quick, delicious soups you will use a mix-and-match of beans, veggies and greens.

    •       Beans: protein, fiber, vitamins, minerals

    •       Any roots: Carrots, sweet potatoes, parsnip, and/or turnips

    •       Whole grains: Brown rice, Quinoa

    •       Greens: Kale, collards

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    Ingredients

    • 1 cup lentils
    • 3-4 carrots and/or sweet potatoes
    • 2-3 cloves garlic
    • 1 onion or 5-6 green onions
    • 3-4 celery stalks
    • 2 TBS organic extra virgin olive oil
    • 5” strip of kombu seaweed (Seaweed is high in minerals and improves digestibility of beans)
    • 1 cup brown rice
    • 4-5 cups water
    • 1/2 tsp cumin
    • 1 tsp black pepper
    • 1/2 bunch kale

     Simple Steps

    • Saute carrots, garlic, onions and celery with extra virgin olive oil
    • Add about 6 cups water to pot
    • Wash lentils and add to pot
    • Add brown rice
    • Add kombu to pot (to tenderize the beans)
    • Add cumin and black pepper
    • Bring to a boil
    • Skim off foam
    • Cook at moderate-low heat for about 30 minutes
    • Sprinkle chopped kale to top of soup and cook 5 more minutes

     Your Action

    Cook and enjoy a basic home-made lentil soup. Visit us on Facebook and share a photo and what you used in your soup:

    Beans__________________

    Roots__________________

    Whole grains_____________

    Greens__________________

  • 9 Ways to Enjoy Food & Life

    9 Ways to Enjoy Food & Life

    The 9 Ways to Enjoy Food & Life
    1. Hydration
    2. Organic Roots & Greens
    3. Snacks, Superfoods & Smoothies
    4. Right Fats
    5. Plant Protein
    6. Whole Grains
    7. Be Active
    8. Self Care & Relationships
    9. Live your Passion

  • Enjoy Food & Life: 9 Ways 90 Days Step-by-step Action Plan for Healthy Eating & Living

    9 Ways 90 Days Step-by-step Action Plan for Healthy Eating & Living, by nutrition and food expert, Melanie Albert, featuring former NFL players.

    NEW BOOK: January 2014

    9 Ways 90 Days Step-by-step action plan for healthy eating & living
    9 Ways 90 Days Step-by-step action plan for healthy eating & living

    9 Ways 90 Days Action Plan is based on the successful program which positively affects the health and nutrition of former NFL players and their families. The book offers nutrition education with a simple step-by-step action plan to integrate good nutrition with a healthy lifestyle into life. The program is designed to help you achieve good nutrition and health to reach your personal goals, including reducing the risk of heart disease and diabetes, weight loss, reducing joint pain, increasing energy and reducing stress. 

    Our country is sick and people are confused. They are confused about what to eat, how to shop and how to prepare healthy food. The 9 Ways 90 Days Action Plan, created from sound science and a variety of nutrition theories with hands-on interactive learning and cooking experiences, is a solution to these problems. It also includes simple ways to prepare easy meals with recipes, nutritionrecommendations, and the 9 Ways 90 Days Action Plan to incorporate learning into life.