Apart from vegetables, fruits, and proteins, eating more whole grains is an important component for an overall healthy diet. Whole-grains are made up of the entire grain kernel consisting of the bran, germ and endosperm. Thus, they provide more proteins, fiber, vitamins and minerals than those of refined grains. Some of the common whole grains products are brown rice, millet, buckwheat, quinoa, rolled oats, oatmeal, popcorn, whole rye, whole grain barley and whole wheat bread. (For full list, please refer to this LINK).
While whole grains have gained popularity among nutritionists and health experts, many people are still steering clear of them because they think whole grains don’t taste as good as refined grains. And, some are totally ignorant about it and don’t really how to prepare them. For us, we don’t follow a whole-grain diet diligently but still make sure that the grains we consume daily are made up of half or more whole grains as recommended in MyPlate, a nutrition guide which was published on June 2011 to replace MyPyramid.
All along, I have been cooking whole grain rice and porridge. And so far, my family has no complains. But, when it comes to adding whole grains (especially gluten free) in baking, it’s a real challenge for me to find a suitable recipe. There are many gluten free whole grain baking recipes available in the internet but I was always put off by certain unfamiliar, hard to find and expensive ingredients which I would probably never use again. But, today’s recipe is an exception. I was so inspired when I first chanced upon it. I gave it a try and I love it!! Thanks to Sarah Britton of My New Roots for this awesome creation. Sarah is a certified nutritional practitioner and also the founder of New Roots Holistic Nutrition. Her blog is set up with the aim to educate others to become an active participant in their own health and healing. Do check out her wonderful blog which is full of nutritional value recipes and stunning photos.
This recipe is about a marriage of simplicity, versatility, wholesome foods and pure snacking pleasure. These crackers are easy to make by blending four ingredients (*brown rice, *quinoa, flaxseeds and sesame seeds) with a little seasoning. You don’t need an electrical mixer. Instead, a blender or food processor will suffice. These four ingredients are wholesome and nutritious super foods which are loaded with protein, fiber, minerals and healthy fats. These crackers don’t just help to fill up your “nutrition tank”, but also burst you with subtle, pleasant nutty and savour flavour. The texture is so crispy and flaky that you will get addicted easily. But, don’t worry, it’s one healthy snack that you can munch non-stop without any guilt.
If you go through the ingredients, you’ll notice that this recipe doesn’t have any egg or flour. Have you ever wondered how these ingredients can bind so well? The secret lies in the flaxseeds. Flaxseeds have a unique content called mucilage (gum), a water-soluble, gel-forming fiber. To take advantage of this unique feature, flaxseeds are pre-soaked to form a gel binding all the ingredients. This also helps to delay gastric emptying and can improve intestinal absorption of nutrients. How brilliant!
This recipe is VERY VERY versatile. You can mix and match any nuts, seeds, vegetables, dried fruits, spices and herbs based on the suggestions given in the recipe. This means that you can have a few types of combinations and flavourings for the same batch of dough. And the best thing about this recipe is you don’t have to bake them all in one go on the same day as the the dough can be refrigerated or frozen for later use.
It’s simply the BEST eggless, flourless, sugar-free, dairy-free and gluten-free recipe I have ever seen! If you think eating whole grains sounds daunting, then this recipe may change your mind.
Note: Not all whole-grains are gluten free. Below is a list of gluten free whole grains:
- Amaranth 苋米
- Brown Rice 糙米
- Buckwheat 荞麦
- Corn 玉米
- Millet 小米
- Oats** 燕麦
- Quinoa 奎藜籽 (pronounced keen-wa)
- Sorghum 高粱米
- Teff 画眉草
- Wild Rice 菰米
**Oats are inherently gluten-free, but are frequently contaminated with wheat and other gluten containing grains during growing or processing. So, please consult your physician or dietitian before adding oats to your gluten-free diet.
If you notice any error in my Chinese translation, please inform me.
(Source: Whole Grain Council)
Nutritional facts about brown rice and quinoa
* Brown rice 糙米
- It’s less processed than white rice. It’s rich in protein, dietary fiber and a good amount of vitamins B1 and B3. High levels of manganese, selenium and manganese make brown rice a great purveyor of some essential nutrients that are often lacking in unhealthy diets.
* Quinoa 奎藜籽
- It’s called “mother grain” by the ancient Incas and the Indians of the Andes mountains. Modern researchers called it “super grain”. It provides complete protein which means it has all nine essential amino acids, making it an alternative source of proteins for vegans and vegetarians.
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