Bits, Pieces, tips, tricks, suggestions, to-do's, things to help eating healthier OBAAT (One Bite At A Time)! Please Add Your Own!
Nutrition and Cooking Tips
Improve your health by eating more barley. You can use this hearty whole grain in a variety of recipes from salads and soups to dessert.
Barley and Black Bean Salad:
Tried this recipe and it was good! Black beans have a naturally sweet flavor, surprisingly!
Increase the ratio of fruits and vegetables in your meals. For example, add blueberries to your cereal in the morning. Or top your pasta with sauteed vegetables and tomato sauce. Decrease the meat portion on your plate and increase the serving size of vegetables.
(Don't decrease it toooo much, lol!)
If you've succumbed to a craving and bought a box of cookies or some other trigger food and start to feel bad while eating it, destroy it. "Don't just throw it away; run water over it, ruin it. You'll feel a sense of accomplishment that you've licked your binge," says Caroline Apovian
Spelt contains about 57.9 percent carbohydrates (excluding 9.2 percent fibre), 17.0 percent protein and 3.0 percent fat, as well asdietary minerals and vitamins. As it contains a moderate amount of gluten, it is suitable for some baking. Because spelt contains gluten, it is not suitable for people with coeliac disease. Nonetheless, many other people with allergies or intolerances to common wheat can tolerate spelt.
|Nutritional value per 100 g (3.5 oz)|
|Energy||1,415 kJ (338 kcal)|
|- Starch||53.92 g|
|- Dietary fibre||10.7 g|
|- polyunsaturated||1.258 g|
|Thiamine (vit. B1)||0.364 mg (32%)|
|Riboflavin (vit. B2)||0.113 mg (9%)|
|Niacin (vit. B3)||6.843 mg (46%)|
|Vitamin B6||0.230 mg (18%)|
|Folate (vit. B9)||45 μg (11%)|
|Vitamin E||0.79 mg (5%)|
|Iron||4.44 mg (34%)|
|Magnesium||136 mg (38%)|
|Phosphorus||401 mg (57%)|
|Zinc||3.28 mg (35%)|
|Percentages are relative to US recommendations for adults.
Source: USDA Nutrient Database
Spelt flour is becoming more easily available, being sold in British supermarkets since 2007. Spelt is also sold in the form of a coarse pale bread, similar in colour and in texture to light rye breads but with a slightly sweet and nutty flavour. Biscuits and crackers are also produced, but are more likely to be found in a specialty bakery or health food store than in a regular grocer's shop.
Spelt pasta is also available in health food stores and specialty shops.
Dutch jenever makers distill a special kind of gin made with spelt as a curiosity gin marketed for connoisseurs.Beer brewed from spelt is sometimes seen in Bavaria and spelt is distilled to make vodka in Poland and elsewhere.
Flour from sprouted spelt grains is increasingly available throughout North America in grocery and health food stores.
Spelt is also sold as rolled flakes. Available in the bulk section of Supermarkets or Health Food Stores Stores (USA), it can be substituted for or combined with other grain flakes in oatmeal, granola, cookies, etc.
Farro is a food product consisting of the grains of certain wheat species in whole form. The exact definition is debated. It is sold dried and is prepared by cooking in water until soft, but still crunchy (many recommend first soaking over night). It may be eaten plain, though it is often used as an ingredient in dishes such as salads and soups. It is sometimes ground into flour and used to make pasta or bread.
There is much confusion or disagreement about exactly what farro is. Emmer, spelt, and einkorn are called farro in Italy, sometimes (but not always) distinguished as farro medio, farro grande, and farro piccolo, respectively. Regional differences in what is grown locally and eaten as farro, as well as similarities between the three grains, may explain the confusion. Barley and farro may be used interchangeably because of their similar characteristics. Spelt is much more commonly grown in Germany andSwitzerland and, though called dinkel there, is eaten and used in much the same way, and might therefore be considered farro.Common wheat may also be prepared and eaten much like farro, in which form it is often referred to as wheatberries.
Sometimes the three are distinguished by the terms farro piccolo, farro medio, and farro grande, which according to some sources are specifically einkorn (Triticum monococcum), emmer (Triticum dicoccum), and spelt (Triticum spelta), respectively.While these names reflect the general size difference between these three grains, there are landraces of each that are smaller or larger than the typical size and cross into the size range of the others. Emmer is by far the most common variety grown in Italy, in certain mountain regions of Tuscany and Abruzzo.
Thank you! Great to know!!!