Fruits, vegetables, beans, seeds and whole grains are wonderful partners for losing weight. Fiber is naturally lower in fat, and promotes a sense of fullness which decreases the appetite. It slows the rate at which food enters your blood stream and increases the speed at which food exits the body, which is a wonderful way of eliminating toxins and managing weight gain.
Wild rice and Brown Rice:
- Brown rice that is unmilled or partly milled rice that has a mild nutty flavor, is chewier and more nutritious than white rice. In particularly, the amount of magnesium, essential to living cells, found in brown rice is more than four times as much than the amount found in white rice.
- The main differences between the two forms of rice lie in processing. When only the outermost layer of a grain of rice is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed.
- Wild rice and maize are the only cereal crops native to North America. Almost always sold as a dried whole grain, wild rice is high in protein, lysine (amino acid), dietary fiber, and low in fat.
Farro:
- Farro is considered the Mother of all grains; the original grain from which all others come from including rice, barley, wheat and rye.
- Farro has been around for more than 6,000 years when the Egyptians began using it in baking, and has long been loved in Italy because it has a delicious nutty flavor and chewy texture.
- Unlike wheat, the husk adheres to the grain, making it high in fiber, vitamin B and protein. It is also easily digestible into carbohydrates for energy.
- Today, farro is enjoying a resurgence among chefs worldwide. It may be eaten plain, though it is often used as an ingredient in dishes such as salads, soups and sauces.
Oatmeal:
- Rolled oats have long been a staple of many athletes' diets, especially weight trainers; given oatmeal's high content of complex carbohydrates and water-soluble fiber which encourages slow digestion and stabilizes blood-glucose levels.
- Daily consumption of a bowl of oatmeal can lower blood cholesterol, due to its soluble fiber content.
- Oatmeal porridge also contains more B vitamins and calories than other kinds of porridges. However, the type of instant oatmeal that is common in America, has many artificial additives, an extremely high content of carbohydrates and sugar, and a fairly low content of oats in itself. Buy thicker flaked oats or steel-cut oats instead of instant and add toppings yourself!
- Oats can be used to make porridge, as an ingredient in oatmeal cookies and oat cakes, or as an accent to breads.
Quinoa:
- Quinoa has become highly appreciated for its nutritional value, as its protein content is very high (12%-18%), making it a healthy choice for vegetarians and vegans.
- Unlike wheat or rice, quinoa contains a balanced set of essential amino acids, making it an unusually complete protein source. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten -free and considered easy to digest.
- Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous. A common cooking method is to treat quinoa much like rice, bringing two cups of water to a boil with one cup of grain, covering at a low simmer and cooking for 14-18 minutes
- Vegetables and seasonings can also be added to make a wide range of dishes. Quinoa can serve as a high-protein breakfast food mixed with honey, almonds, or berries.
Flax:
- Flax seeds come in two basic varieties: brown and golden. They contain high levels of lignans and Omega-3 fatty acids, both of which are very beneficial to the heart.
- One tablespoon of ground flax seeds and three tablespoons of water may serve as a replacement for one egg in baking by binding the other ingredients together. Ground flax seeds can also be mixed in with oatmeal, cereal, yogurt, salads or any other food item where a nutty flavor is appropriate.
Serving: 1 dozen cookies
Ingredients:
- 1 Cup Whole Wheat Flour (sifted)
- 3 Whole Eggs
- ½ Cup Cocoa Nibs
- 1 Cup Turbinado Sugar (finely ground)
- 1 Cup Chopped Walnuts
- ½ tsp Vanilla Bean (split an scraped)
- 2 tbsp Ground Flax Seeds
- 1 Cup Rice Bran Oil
- 1 tsp Baking Powder
- 1 tsp Kosher Salt
- In a stand mixer with paddle attachment, add sugar and incorporate oil little by little until sugar is dissolved. Approximately 5 min.
- Split vanilla beans in half lengthwise, and scrape out seeds inside. Add eggs and vanilla bean scrapings to the oil and sugar (ensure sugar is well ground). Mix until incorporated.
- In a separate bowl, mix flour, baking powder, flax seeds, salt, cocoa nibs, and walnuts.
- With mixer on low, add the dry ingredients to the egg mixture, little by little, until just combined.
- Add cookie dough to a non-stick bowl, and chill in refrigerator overnight.
- Preheat oven to 350°F. Using a medium ice cream scoop, portion out 12 cookies onto a cookie sheet lined with baking mat or parchment paper, spread out evenly.
- Bake cookies in oven for 15-17 minutes, rotating pan half way through, until golden brown.
- Remove cookies and place on a cooling rack. Let cool to room temperature.
For more information on Beautifull, go to www.beautifull.com
