Saturday, October 23, 2010

Insidious Jumping Food

I went searching for prediabetes inspiration this morning and found two things.  Being that I love anything to do with sprouts.  I found out how to make sprouted wheat flour so I'll let you in on that.  I want to try to make my own sprouted wheat wraps.  The other thing I found is a really good article on plant based diet.

Since we have a prediabetes problem and need to lose 15% of body weight I'm trying to save my husband's life by making really yummy foods that will cause his weight to go down.  That's my fun goal.  His part in the program is harder -- not falling prey to the almost impossible temptations of life in the office -- insidiously addictive salty, crunchy, sweetie and fatty foods.  OMG!!! He's really good at resisting most of them.  We've both experienced insidious foods jumping into our hands and making their way to our mouths in an instant, when it's not what you intended at all. These foods (My nemesis is Pringles) don't quit.  They keep after you to eat them -- eat them AAALLL.
1. intended to entrap or beguile: an insidious plan.
2. stealthily treacherous or deceitful: an insidious enemy.
3. operating or proceeding in aninconspicuous or seemingly harmless way but actually with grave effect: an insidious disease.

The Getting Enough Protein in a Plant Based Diet article I found today gives a lot of good menus and suggestions for a plant based diet.  We are trying to eat plants only about 90% of our meals.   Our ideal diet right now is lots of lightly steamed vegetables and non-sweet fruits, no meat or dairy, nothing fermented or with yeast, and limited whole grains.

This is what the "vegkitchen" article says:
Whole grains, legumes, soy products, and nuts and seeds are primary protein sources in a plant-based diet. And nearly all vegetables contribute to daily protein needs. 
The benefits of plant-based diets are numerous and include:
Weight control: It's hard to get fat, or stay fat, on this type of diet. Grains, legumes and soy foods are bulky and filling, yet contain virtually no fat. They provide a feeling of fullness that keeps the body fueled and satisfied for hours.

Disease prevention:
Plant-based diets are high in fiber and low in fat. In numerous studies, high-fiber, low-fat diets have consistently been shown to lower the risk of heart disease and rates of certain cancers such as those of the colon, breast and prostate. In addition, this type of diet is believed to reduce the risk of diabetes, hemorrhoids and colitis.

It's hard to match the economic value of bulk grains and legumes supplemented with fresh produce carefully chosen in season. Even a ready-to-eat food such as tofu aver ages about $1.50 a pound--far less expensive than most meats and fish.

Those who have cut back on or eliminated meat have discovered a world of diverse foods. And diversity is not only fun and appetizing, it's also a healthful way to eat, ensuring a balance of essential nutrients.

Many environmentally aware consumers derive satisfaction from "eating low on the food chain" that is, getting the bulk of their diets from plant-based foods. It's not only good for the body, reducing the intake of pesticide and animal antibiotic residues, but also for the planet as livestock deplete enormous land and water resources.

Okay so that's the prediabetes inspiration for the day.   Now for the yummy sprouted wheat wraps.  Thess have just the most fantastically delicious fresh flavor.  The coconut oil adds a wonderful subtle toasty flavor.  Eat them hot right out of the skillet or save them for a brown bag lunch.

I already have some wheat berry sprouts sitting waiting for me in the fridge in a plastic bag with a paper towel in it.  They keep for quite a while and are continuing to grow in there but not too fast since it's so cold.  To make some soak 2 cups wheat berries overnight or about 8 to 12 hours, drain and cover loosely and let them sit on your counter out of direct sunlight.  Rinse them every 5 to 10 hours till they have a sprout about the same size as the berry.

Sprouted Wheat Wraps
2 cups wheat berries
1/2 tsp sea salt
1/3 c coconut oil
Spray oil

Sprout all the wheat berries and you'll use 1/2 of them fresh and 1/2 of the dehydrated.

I looked at the new Sunflower market in town for sprouted wheat flour but they don't have it so I'm going to make some.  You can find it online if you want.  Type in "Buy Sprouted Wheat Flour" into Google.  I found instructions for making my own online:  I

This morning I'm dehydrating the sprouted wheat berries which takes about 6 hours.  At the DIY link above they provide instructions for dehydrating in the oven so I tried that first because it was easier than going to get my dehydrator downstairs in storage.  I couldn't get my oven to go low enough to 120 degrees and I felt I was not going to be happy with turning it on for 5 minutes of every hour like DIY suggested so I went and found the dehydrator, plugged it in and now it's working away all morning, circulating warmish air around the sprouts and drying them.  Put only 1/2 of your fresh sprouts in the dehydrator to make flour our of and leave the rest in the fridge for now.  We'll use those sprouts fresh in the wraps.

I tried making wraps a couple of days ago with regular whole wheat flour and fresh sprouts.  They were just so tasty and nutty fresh tasting -- even more flavorful and chewy than the excellent sprouted grain wraps you can get in the stores around here.  So I'm embarking on another healthy step to make them with sprouted wheat flour.  They should be good.

  1. My plan once the sprouts are dehydrated is to pulse them in the blender to make flour.  
  2. Set that aside and then pulse fresh wheat berry sprouts
  3. Add the sprouted grain flour little by little with the coconut oil until it makes a sticky dough.  
  4. To preheat your skillet turn it on low for about 5 minutes before you put the spray oil in it.  
  5. Make it into balls and dredge in sprouted flour.  
  6. Put each ball between wax paper or parchment sheets and press down.
  7. Roll with a rolling pin so they are thin.  
  8. Peel off the top sheet of wax paper and flip over into a preheated skillet sprayed with oil and cook on low heat for a minute.  When the wheat wrap is warmed in the skillet -- about 1 minute -- peel off the second sheet of wax paper and cook 2 more minutes till you see some darkening spots then flip and cook the second side 3 minutes.  
It comes out stiffer than the store bought sprouted grain wraps.  When you take it out of the pan carefully fold it in half while it's still a little flexible so you can stuff it with good fillings later. 

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