Quin-what? The Brown Bag Explains Quinoa

By BBBlog

Maybe you’ve heard about quinoa and thought, “What the heck is that?”  In the past few years, quinoa has gotten a lot of attention and the name has become more common on grocery store shelves and restaurant menus alike, but have you actually figured out what it is yet or why you might want to eat it?  Alright then, listen up:  We’re about to give you the skinny.

Quinoa is usually considered a whole grain, but it’s actually a seed that you can cook up just like a whole grain such as barley or rice.  (You might give it a try with stir-fry instead of your old favorite white rice)  It has a similar nutritional profile to brown rice but with slightly higher protein content.  It’s also a relative of some leafy green veggies we love like spinach and Swiss chard.  Here are some of the reasons that quinoa is so great:

1.  It cooks up faster than other grains, like rice.  It’s usually ready in 10 to 15 minutes.

2.  It’s quite tasty all on its own (unlike millet and teff).  Try adding a little olive oil, some sea salt and a dash of lemon juice.  Voila!  Delicioso!

3.  It’s great for vegans and vegetarians because it has the highest protein content of all the whole grains.  It contains all nine essential amino acids, which makes it a complete protein.  Bonus points:  It’s gluten-free, cholesterol free, kosher for Passover, and most of the time—it’s organic.  Quadruple threat!  AND it’s high in copper and manganese (great for your immune system), magnesium (for your heart), and fiber (to keep your digestive tract running smoothly).

Now, I’m sure, you’re wondering—what does it taste like?  Here’s the best description we found (from Dietriffic.com)  :  “The taste and texture of quinoa is a bit like brown rice crossed with oatmeal. It’s fluffy, creamy, crunchy and somewhat nutty, all rolled into one.”  It’s versatile and can be prepared several ways.  Before you cook it though—wash it.  Most commercial brands have been washed beforehand to remove a chemical called saponin that can be found on the surface of it.  Saponin, apparently, has a somewhat bitter, soapy taste, and who wants that?  So, give it a rinse just like you would with rice before you cook it up (and cook your quinoa according to this ration: 1 part quinoa to 2 parts liquid).

Some interesting facts about quinoa:

1.  Quinoa comes in different colors or varieties just like grapes.  The most common is white, but sometimes you can also find red or black.

2.  The Incas held quinoa to be sacred and called it the “mother of all grains” and cultivated it for years.  Traditionally, the emperor would sow the first quinoa seed of the season with “golden implements.”  The Spanish conquistadors actually forbade the cultivation of quinoa, forcing the Inca people to grown wheat instead, because they called it “Indian food” and didn’t appreciate its place in certain religious ceremonies.

3.  2013 has been declared the International Year of Quinoa by The United Nations.

 

The long and short of quinoa is this:  There are good reasons to give it a try.  It’s healthy, packs a nutritional punch, and by most accounts, it’s delicious.  So, cook some up and let us know what you think.  Leave a comment on our Facebook page  and tell us what your favorite recipe is. If you’d like more info on quinoa, along with recipes and cooking tips, visit Quinoa Corporation.

Are you a Good Witch or a Bad Witch?

By BBBlog

“Are you a good witch or a bad witch?” asks Glinda, the Witch of The North in the Wizard of Oz.  In fact, this is one of the first things she says to Dorothy after her crash-down in Oz, and some people would argue this is the first thing we should be asking about our food.  Don’t take a bite just yet—is that food good or bad?  Organic or not?  Does it contain GMOs?  Do we really need to know? Do you care?  And what is a GMO, anyway?

GMO stands for “genetically modified organism,” and put simply, they are any organism that is modified genetically in a way that would not occur naturally.  WHO (World Health Organization)  has a very informative page all about GMOs.  And why shouldn’t they—there are those who think GMOs are the answer to ending world hunger.  Maybe they are the answer, but people all over the world have a lot of questions first.  Philanthropist and Microsoft wizard, Bill Gates, pledged $200 million dollars in 2012 to finance research on a new breed of drought-resistant maize.  He said, “If you care about the poorest, you care about agriculture. We believe that it’s possible for small farmers to double, and in some cases even triple, their yields in the next 20 years while preserving the land.”  Unfortunately, there doesn’t seem to be a lot of evidence to support that claim.

John Vidal, a reporter for The Guardian, says no dice.   He asserts, “Genetic engineering has failed to increase the yield of any food crop but has vastly increased the use of chemicals and the growth of “super-weeds,” according to a report by 20 Indian, south-east Asian, African and Latin American food and conservation groups representing millions of people.”  In 2009, the Union of Concerned Scientists reported that genetically engineered seeds have not significantly increased crop yields in spite of 20 years of research and 13 years on the market.  In fact, they say, “”In comparison, traditional breeding continues to deliver better results.”  Ouch.

Ronnie Cummins, International Director of the Organic Consumers Association, takes the point even farther, and says,

“Bill Gates may be a smart guy in terms of computer programming, and an expert on how to become a billionaire, but he obviously knows nothing about agriculture other than what Monsanto and the biotech industry have told him. Eighteen years after the introduction of the first genetically engineered crops, there is no evidence, including data from the pro-biotech USDA, that these energy and chemical-intensive crops increase yield, improve nutrition, or provide greater yields under adverse weather conditions of drought or heavy rains. On the contrary, hundreds of studies, including those by peer-reviewed scientists and the U.N.’s FAO (Food and Agriculture Organization) indicate that organic crops provide significantly higher levels of vitamins, nutrients, and cancer-fighting anti-oxidants; that organic crops have significantly higher yields during periods of drought and torrential rain; and that agro-ecological or organic farms produce 2-10 times greater yields than industrial-scale chemical and GMO farms. In others words, not only can organic farming and ranching feed the world, but in fact it is the only way that we will ever be able to feed the world.”

Gates has other suggestions though; for instance, he’s a huge proponent of bringing the digital age to the world—the whole world.  He’d like to see military sattelites documenting data about individual fields and videos of farmers giving advice on best practices in their area that could be shared easily with others in an effort to increase the success of their crops.  Perhaps these ideas will be an easier sell than GMOs.

There are some countries, though, that aren’t asking so many questions.  Their people are hungry, they want to feed them, and they see GMOs as a feasible solution.  In 2004, Kenyan President Mwai Kibaki stated, “We must embrace and apply modern science and technology in farming. Indeed, there is evidence that countries that have embraced modern agricultural technologies have improved economic performance, reduced poverty and ensured food security for their people.”   He also argues for better irrigation, which seems a common-sense solution but, of course, faces obstacles of its own.  Scientists in Kenya argue that traditional African crops are nutritionally and genetically superior, and they want to make sure that the untainted gene pool of these crops is preserved.

Honestly, the argument is never-ending, but generally what people seem to want is more research of the long-term effects of these foods—to human health and the environment.  Some people are pushing hard for foods containing GMOs to be labeled as such, and of course, the companies that produce the GMOs are pushing back.  The Brown Bag is curious—do you want to know?

GMOs are fairly common in this country and Canada, and you’ll find them in everything from baby formula to meat and dairy products.  In Europe, where labeling is required, they’re easier to avoid.  What we can say is that if you’re eating organic, you are reducing your consumption of GMOs, but no one is really immune to their influence.  So, are GMOs good or bad?  We don’t have a definitive answer.  They’re a little like Dorothy—depends on who you ask—a wicked witch, a flying monkey or a munchkin?  We don’t know where this particular yellow brick road of science will take us—the haunted forest or Oz—so do your own research.  Get informed and choose your own direction.

 

 

To Carb or Not to Carb?

By BBBlog

There’s a lot of talk (and has been for years) about the benefits of carb-free diets (think Atkins, South Beach, etc.).  Some people swear by them as a way to lose weight fast and keep it off, while others say, yes, cut back on some carbs but don’t throw the baby out with the proverbial bathwater.  So, what are they talking about with “good carbs” and “bad carbs”?

According to Web, MD, bad carbs are foods that are high in refined sugar and/or  processed carbohydrates that strip away beneficial fiber (like white bread and white rice).  Good carbs?  Do such things exist?  Actually, yes they do, and in abundance; although it doesn’t seem that way, quite often, because the term “carbs” is so frequently vilified.  Carbohydrates seem to be associated with all things fattening and bad, so it’s no wonder that so many people are lining up to go “carb free.”  But are they really carb free and do they really want to be?  Very often, no–they want to be “carb good.”

You see, good carbs are fruits, vegetables, beans and whole grains—and why would anyone want to cut those out of their diet?  Carbohydrates, quite simply (according to Laura Dolson), are “a component of food that supplies energy (calories) to the body. One of the three macronutrients (along with proteins and fats). Three broad categories of carbohydrates are sugars (also called simple carbohydrates), starches (also called complex carbohydrates), and fiber.”  Sounds simple, right?  Some are.  Carbohydrates are broken down into two groups: simple and complex.  Simple carbohydrates are fruit sugar (fructose), corn or grape sugar (dextrose or glocase) and table sugar (sucrose).  Complex carbohydrates are anything made of three or more linked sugars.  It used to be thought that the best carbs to eat were complex carbohydrates, but now we know that things are more complicated than that.

Carbs are a healthy part of a normal diet.  Saying that all carbs are bad is like saying that all fats are bad.  Today, we know that both of these statements are untrue, and so maybe what we should be doing is learning more, becoming more involoved and knowledgeable consumers, and observing moderation.  Novel, huh?  Where is the evil in vegetables?  Fruits?  Whole grains?  Unless you have a specific medical condition that precludes you from eating any of these, more than likely, you can benefit from the other nutrients and minerals they provide.  Tomatoes are carbs, but don’t we want their lutein, their beta carotene, their incredible nutritional benefits?  Doesn’t your body need the vitamin C and selenium of broccoli?  The folate in apples?  Of course!  But maybe the best way to get your apples is not in a piece of apple pie a la mode.

It’s common sense, isn’t it?  The Harvard School of Public Health admits that there are studies suggesting that people lose weight faster on low-carb and no-carb diets, but they also point out that if you look closely at these studies, you’ll see that the study groups involved didn’t follow this diet down to the letter.  In fact, most claims that low-carb/no-carb diets take weight off faster and keep it off seem to be, once thoroughly researched, dubious at best.  But don’t just listen to us—do your own research before you go down the no-carb road.

We try our best everyday to lay out a menu that caters to the whole body—fresh fruits and veggies, whole grains, and rice products, as well as meats and other proteins.  We have a dessert menu too, but we think you’ll notice that it’s considerably smaller than breakfast and lunch—as it should be.  These are the carbs we think twice (and maybe 3 times) about.  Come see us for your fresh-from-the-garden, right-off-the-tree carbs—they’re our favorite kind.   See you soon!

Holiday Healthier with The Brown Bag

By BBBlog

Besides eating at The Brown Bag everyday from Thanksgiving through New Years Day, what can you do to make your holiday a little healthier?  No one wants to be the girl on the side with lettuce and a piece of turkey, or the guy who passes the sweet potato casserole on by without grabbing a spoonful or two, right?  Carb-free for the holidays?  Ouch. So, what’s a person who watches what they eat to do during the most fattening time of the year?  Our answer:  Whatever you can.  Sometimes small things can make a big difference.  If you’re just looking to cut fat, check into recipes for old favorites that have been updated for health-conscious consumers like yourself.  The internet is a treasure trove of recipes that replace bad fats for good ones.  If your recipe calls for butter, then how about using olive oil instead?  So many dishes have easy fixes.  Say you’re baking a nice loaf of banana bread for a Christmas morning breakfast, and your recipe calls for canola oil—substitute!  Not only can you switch to olive oil (which, trust me, does not affect the taste), you can forego the oil entirely and substitute apple sauce.  For an added benefit, use sugar-free apple sauce.  How about switching out that white flour for wheat, and maybe substituting ground flax seed for some of the flour?  The ground flax seed may give your bread a hint of a nutty flavor, otherwise there is no noticeable difference.  You can even try using yogurt in place of the buttermilk that your recipe may call for.  Look at all the healthy things you’ve added to that one loaf of bread!  It will taste just as good (if not better) and you’ve added nutrients!

A simple search led us to a super, new super-food recipe!  A new take on an old classic and a staple of the holiday dinner table—sweet potato casserole.  You didn’t really want to pass on it, did you?  Give this recipe a try and you won’t have to.  Instead of piling on the marshmallows, this recipe uses honey to sweeten the sweet potatoes a shade more.  Topped with crunchy pecans, brown sugar and cinnamon, trust us—you won’t miss the marshmallows.  We taste a new holiday tradition starting! What about that old holiday standard, green bean casserole?  Eating Well  has given it a face-lift (and a calorie lift), by skipping the canned cream soup, and, instead, opting for a roux made with olive oil, flour and low-fat milk.  Traditionally, this recipe calls for cream of mushroom soup, but canned cream soups very often are high in sodium and other additives, so by making your own roux (and opting for a roux made with olive oil instead of butter), you’re cutting, not just fat, but sodium and preservatives.  Add to this the use of fresh green beans rather than canned, and you’re upping the healthy factor even more. Looking for a healthier turkey?  Consider a heritage turkey.  We have a whole a blog about them and why they might be a good idea for your holiday table.  You can find it here.

How about you get moving?  Regardless of how much you’re able to cut the fat from your holiday table, the simple fact is that, more than likely, you will indulge a little.  Let’s just admit it:  It’s really hard to say no when the pumpkin pie is being passed around (and don’t forget the whipped cream!).  So, offset some of that holiday spread with some activity.  Don’t wait for the new year—get started now.  How many times have you made the resolution (and meant it)—this year I’m going to get in shape. I’ll join the gym.  I’ll lose weight.  I’ll eat healthier, etc., etc.  More times than you can count?  You’re in good company.  We all have.  So, how about you start now—no promises to make or break—just set the goal of keeping it all stable during the holidays.  By the time the new year rolls around, you just might find yourself in the midst of a new habit instead of setting yourself up with a resolution that fails to get rolling. There are so many ways to keep your eating sane this holiday season, and to indulge a little and keep the pounds from piling on.  It’s all about balance, really.  Do a little recipe research and commit to a little more time on the treadmill right now, and we think you’ll find that the the spread that so many dread will pass right on by you.  We’ll be waiting for you on the other side with a bottle of water to help you cool off from your now habitual run/walk and your favorite healthy food on the fly.  Happy, healthy holidays!