High fiber with a Southern accent.
Fortunately, scientists have learned more in recent years about fiber in food. They can now measure total dietary content, rather than just crude fiber, and what they've found revolutionizes our views of some fruits and vegetables. Peas, for example, are extremely high in fiber; so are carrots, grapefruits, spinach noodles, kidney beans, pinto beans, broccoli, garbanzos, corn and baked potatoes--such a list (far from complete) could actually make a person hungry. Obviously, getting fiber into the diet isn't as dry and duty a proposition as one might think--it can be quite delicious.
Wheat bran is of course still very important, but researchers have found evidence that other brans contain a different type of fiber that also contributes to health. Oat bran has a soluble form of fiber that helps the body reduce excess cholesterol. The crude fiber of wheat bran, on the other hand, adds bulk and avoids the need for stool softeners or laxatives, and prevents bowel problems.
How much fiber do we need? It varies. But authorities believe most Americans, whose fiber consumption is generally quite low, would benefit by raising their fiber intake by 35 to 50 grams a day. Such an increase is not difficult to attain and maintain for those who eat "the night stuff."
By continuing to enjoy bran cereals for breakfast and by switching to low-fat dishes with high vegetable-fiber content for all our meals, we can not only stay healthier but lose weight as well. Many people who have switched to high-fiber diets for health reasons discover they can eat more, feel more satisfied and still shed excess pounds. The high-fiber diet may become the diet of choice for all who want to stay slim. One might say it is the diet of the future--except that it is available right now.
Post food editors have not been idle in their quest to find tasty high-fiber recipes your family will like. They've traveled south, even south of the border, to bring back some dishes with true ethnic flavor. And they've included corn and triticale, but have improved them--quite a bit--by using high-lysine corn and triticale hybrids that unlike the regular grains, are high in protein. They're also good sources of fiber. So, head south with us on a trip to better eating and better health by trying some of the following recipes. Once you taste them, you may want to take your old recipes and throw them away.
Millet Chiji Pie
(Makes 4 servings) Crust: 1 cup millet 1/4 cup high-lysine corn meal 4 cups water 1 teaspoon onion powder 1/2 teaspoon shili powder
Combine above ingredients in a double boiler, and cook 25-30 minutes or until thick and stiff. Set aside 3/4 cup for topping. Line sides of a 2-quart casserole with the rest of the mixture. Filling: Francesca's Chili Con Carne
(recipe follows) 1 can corn (8 oz.), drained 1 cup olives, sliced and divided 1 cup Weight Watchers cheese,
grated 1/2 cup Monterey jack cheese,
Add corn, 1/2 cup of olives and Weight Watchers cheese to chili con carne. Stir until cheese melts. Pour into millet-lined casserole. Top with the Monterey jack cheese and spread remaining millet on top, sealing edges. Bake in a 350 degrees oven about 30 minutes. Garnish with the remaining olives.
Francesca's Chili Con Carne
(Makes 4 servings) 1 cup onion, chopped 1/2 up green pepper, chopped 1 cup mushrooms, sliced 1 tablespoon corn-oil margarine 1/4 pound extra-lean hamburger 1 can kidney beans (15 oz.)
drained, rinsed and drained again 1 can (28 oz.) low-sodium
tomatoes, drained 1 can (4 oz.) low-sodium
tomato sauce 1 teaspoon chili powder 1 teaspoon cilantro, optional 1/2 teaspoon garlic powder 1/2 teaspoon cumin 1/2 teaspoon curry powder 1/2 teaspoon blackstrap molasses 1/4 teaspoon cayenne pepper Quaker or Mother's oat bran
(use to thicken if necessary)
Saute onion, green pepper and mushrooms in margarine until tender. Add hamburger and cook until light brown. Discard fat. Add drained kidney beans, drained tomatoes, tomato sauce and rest of ingredients. Cover and simmer for 30 minutes. If using with Millet Chili Pie, and there is too much liquid after simmering for 30 minutes, thicken with Quaker or Mother oat bran. Stir in a teaspoon at a time until almost no liquid is left.
Cornbread Bean Bake
(Makes 6 servings)
4 cups pinto beans, cooked
1 small onion, diced
2 cups Taco Sauce (recipe follows)
2 cups Weight Watchers cheese, grated
Cornbread Batter (recipe follows)
Spread the beans in the bottom of a 9"X13" baking dish. Follow with a layer of onion, then Taco Sauce, then Weight Watchers cheese. Drop the Cornbread Batter evenly on the top by spoonfuls. Bake at 350 [deg.] F. for 30 minutes.
1 or 2 whole tomatoes
2 cups low-sodium tomato sauce
4 tablespoons vinegar
1 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon basil
1 can (4 oz.) green chilies, chopped
Dash of Tabasco sauce (optional)
1 hot, dried pepper, crushed (optional)
Process tomatoes in blender. Put all ingredients in a saucepan and heat. Freeze lefover sauce.
1 cup whole-wheat flour
3/4 cup high-lysine corn meal
2 teaspoons baking powder
1 eggs plus 1 white
1 cup milk, skim
2 tablespoons safflower oil
Mix dry ingredients well. Combine remaining ingredients and stir into dry mixture. Can be used to top the bean bake recipe or for cornbread. For cornbread, pour into an oiled 8-inch pan and bake at 425 [deg.] F. for 20 minutes.
and Rice Skillet
(Makes 6 servings)
1 medium onion, chopped
1 cup mushrooms, sliced
2 tablespoons corn-oil margarine
1 package frozen okra (10 oz.), thawed
2 tomatoes, cut into eight sections each
1/2 cup Uncle Ben's converted rice
1 cup hot water
1 teaspoons blackstrap mollasses
1/2 teaspoon oregano
1/2 teaspoon basil
1/4 teaspoon cayenne pepper
1/4 teaspoon allspice
Dash Worcestershire sauce
Saute onion and mushrooms in margarine for a few minutes. Add okra. Stir well, cover and simmer for five minutes. Add tomatoes, rice, hot water, blackstrap molasses and seasonings. Bring to boil. Turn heat to low, cover and simmer for 20 minutes or until rice is cooked.
Corn Meal Waffles
(Makes 4 waffles)
1 cup high-lysine corn meal
1 cup whole-wheat flour
2 teaspoons baking powder
1-1/3 cups buttermilk; low-fat
1 egg plus 1 egg white
2 tablespoons margarine, melted
Blend the corn meal, flour and baking powder together in mixing bowl. Make a well in the center and add buttermilk, egg and egg white. Beat just to moisten the flour. Beat in melted margarine. Five rounded tablespoons make one waffle.
Post Triticale Date Muffins
(Makes 12 muffins)
1 egg, beaten
1 tablespoon honey
1-1/2 cups skim milk
1/4 cup safflower oil
1 cup triticale flour
1 teaspoon baking soda
3/4 cup miller's unprocessed wheat bran
3/4 cup Quaker Oat Bran
2/3 cup dates, chopped
Combine egg, honey, skim milk and oil. Mix flour, baking soda and wheat and oat brans together. Stir in dates until well coated. Stir liquid ingredients into dry ingredients. Stir only to blend. Fill muffin tin 2/3 full. Bake at 400 [deg.] F. for 20-25 minutes.
Our food editors received the following letter from a reader: Dear Ms. Briskey:
Would you please write me where high-lysine corn and high-lysine triticale can be purchased?
So much copy is given to these two products and I subscribed to obtain a sample but not one word since in the Post about availability, etc. What's the benefit if the product is not available and how can I prepare the recipes without the corpus delecta?
Since others may have the same problem we'll refer you to page 24 or page 88 in this issue for the source of high-lysine corn meal.
Until we can popularize this product sufficient to interest the large cereal packagers, the Society is bagging it for our members and supporters. We obtained our high-lysine triticale from a reader, Eric Cleveland of the University of Georgia College of Agriculture.
We have started growing our own high-lysine corn for the Society and as soon as possible we are going to plant high-lysine triticale as well. You could write to Eric Cleveland to ask him about the availability of high-lysine triticale seed. His address is: Cooperative Extension Service, U.S. Department of Agriculture, University of Georgia College of Agriculture, Athens, Georgia 30602.
The Society expects to be able to supply the high-lysine triticale soon in the same manner we have supplied wheat bran and high-lysine corn. In the meantime, if you want to use the recipes calling for high-lysine triticale in this issue, you can substitute regular triticale temporarily until the high-lysine product is available.
We would like to generate enough popular demand so that food packagers will soon begin distributing it in regular retail outlets.
Honeycomb Triticale Cake
(Makes 1 cake) 1/3 cup honey 3/4 cup skim milk 2 eggs, Beaten 1/3 cup safflower oil 2-1/4 cups whole-wheat flour 1 cup triticale flakes 1 tablespoon baking powder 1 teaspoon salt (optional) 1/4 cup pecans, chopped 1/2 teaspoon cinnamon
Stir all liquids together and add to combined dry ingredients except for the pecans. Stir just until dry ingredients are moistened. Spoon into a well-oiled loaf pan and sprinkle pecans on top. Bake at 350 [deg.] F. for 45 minutes. Allow triticale cake to cool for easier slicing.
Three-Flour Granola Cookies
(Makes 4 dozen) 1 cup safflower oil or corn-oil margarine 1 cup honey 2 eggs 1 teaspoon pure vanilla 1/2 teaspoon sea salt 2 teaspoons orange peel, grated 1-1/2 cups unbleached flour 1/4 cup soy flour 1-1/2 cups whole-wheat flour 1 cup triticale flour 2 teaspoons low-sodium baking powder 1 cup maple-nut granol or mixed seeds and nuts
In mixer bowl, cream the oil, honey, eggs and vanilla. Add the flours, baking powder, salt, orange peel and granola, stirred together. Blend until thoroughly mixed. Drop by teaspoonfuls 2 inches apart onto greased cookie sheets. Bake in a 350[deg.]F. oven for 8 minutes or until golden brown. Cool 2 minutes before removing from cookie sheets.
(Make 4 servings or 16 appetizers) Corn-meal pastry (below) 1 can (16 oz.) refried beans 1 can (4 oz.) green chilies, drained and chopped 2 to 4 drops red-pepper sauce 1 avocado 1/4 cup dairy sour cream 1 tablespoon lemon juice 2 tomatoes, chopped 1/2 cup onion, chopped 1/4 cup Weight Watchers cheese, shredded 1/4 cup green pepper, chopped
heat oven to 475[deg.]F. Prepare corn Meal Pastry. Bake until light brown, 8-10 minutes; cool. Reduce oven temperature to 400[deg.]F. Mix beans, chilies and pepper sauce; spread over crust. Mash avocado. Mix in sour cream and lemon juice; reserve. Arrange tomatoes in ring around edge of pan. Arrange onion in ring next to tomatoes. Spoon reserved avocado mixture into ring next to onion; sprinkle avocado mixture with cheese. Place green pepper in center. Bake until hot and cheese melts, about 15 minutes.
Corn Meal Pastry 6 tablespoons corn-oil margarine 1/2 cup white flour, unbleached 1/2 cup whole-wheat flour 1/4 cup yellow corn meal 1/2 teaspoon salt substitute 6 tablespoons ice water, approximately
Cut margarine into flour, corn meal and salt substitute until particles are size of small peas. Sprinkle in water, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost cleans side of bowl. Gather pastry into a ball; shape into flattened round on lightly floured board. Roll pastry 1 inch larger than inverted 12-inch pizza pan. Fold pastry into quarters; place in pan. unfold and ease into pan, pressing firmly against bottom and side. Trim overhanging edge of pastry 1 inch from rim of pan. Fold and roll pastry under, even with pan; flute if desired. Prick bottom and side thoroughtly with fork.
Flaky Baking Powder Biscuits
(Makes 12 biscuits) 2 cups whole-wheat flour, sifted 3 teaspoons low-sodium baking powder 1/2 teaspoon sea salt 1/3 cup unrefined corn germ oil 2/3 cup fresh milk
Sift dry ingredients together. Rub in the oil. Add the milk. Stir until dough cleans the bowl. Knead lightly 15 times. Roll out 1/2-inch thick on floured board. Cut with bicuit cutter. Place the biscuits touching each other on an oiled cookie sheet. bake 12 to 15 minutes at 400[deg.]F. Yogurt may be substituted for the milk.
Triticale Yeast Bread
(Makes 1 loaf) 1 tablespoon active dry yeast 1 cup warm water 2 tablespoons honey 1 teaspoon salt (or salt substitute) 1/4 teaspoon ginger 2 tablespoons unrefined safflower oil 2 tablespoons noninstant milk powder 2-1/4 cups whole-wheat flour 1-1/4 cups triticale flour
Dissolve the yeast in the warm water along with the honey. Add the salt, ginger, oil, milk powder, whole-wheat flour and beat well. Add triticale flour and beat with a wooden spoon until a still dough forms. Turn out onto a lightly floured board and knead gently 5 to 7 minutes. Shape into a loaf. Place in a greased loaf pan and let rise until double in size. Pre-heat oven to 375 [deg.] F. Bake for 35 to 40 minutes or until done.
Variation: Triticale Sprout Bread: Add 1 cup chopped triticale sprouts to the dough while kneading it.
Note: The gluten in triticale is extremely delicate. Handle as little and as gently as possible. Let bread rise only once.
(Makes 1 loaf) 1 cup plain yogurt 1/2 cup corn-oil margarine 1 tablespoon honey 1 package dry yeast 1/4 cup warm water 2 eggs 2 cups millet flour 1/2 cup soy flour Combine yogurt and margarine in saucepan, heating slowly to melt margarine. Dissolve honey and yeast in the warm water; add yogurt mixture and blend. Beat in eggs; add flours and beat well. Pour into well-oiled loaf pan and let rise for 45 minutes. Bake at 375 [deg.] F. for 40-45 minutes or until done.
(Makes 3 large servings) 3 cups cold water 1/2 Ezekiel flour 1/2 cup oat bran or oatmeal Pinch of salt (optional) 2 tablespoons honey (optional) 1/4 cup raisins or other dried fruit Cinnamon or nutmeg to taste Put water in cooking pot and stir in all other ingredients. Cook over medium heat until porridge bubbles (boils). Reduce heat and cook for 3 or 4 minutes more. Serve right away with milk, applesauce, apple butter or any other topping you fancy.
The history of Ezekiel flour goes back to around 600 B.C. when Ezekiel the prophet first made it. It is made by grinding together a precise blend of hard western wheat, rye, barley, lentils, millet, white beans, kidney beans and pinto beans. Dishes made from Ezekiel flour provide quick and lasting energy because it is about 78 percent unrefined carbohydrates, 13 percent protein and 9 percent fat. Available from Rayma Foods, Box 2094, Bayfield, Ontario NOM 1G0.
(Makes 12 large muffins or 1 loaf) 4-1/2 cups Ezekiel flour 2 tablespoons active dry yeast 1 teaspoon coarse sea salt, or Pickling salt (optional) 2 tablespoons apple-cider vinegar 1/4 cup oil 1/4 cup honey (or less to taste) 2-3/4 cups warm water Combine flour, yeast and salt in mixing bowl. Combine vinegar, oil, honey, water and flavor variation in a second bowl. Add liquid mixture to dry and mix thoroughly. Batter will become quite stiff, but should not be dry. If dry, add a little water. Put batter in a warm place to rise for 15 minutes. Stir the batter down, and then spoon into muffin cups or 9" X 5" loaf pan. (Don't use paper liners--Ezekiel is too sticky.) Bake in 350 [deg.] F. oven 30 minutes. THe loaf requires 50 minutes. Cool on rack. Store covered in refrigerator or freezer.
Flavor Variations Cinnamon-raisin: 1 teaspoon cinnamon, 1 cup raisins. Pumpkin-spice: 1 cup cooked pumpkin, fresh or canned, spice as for a pumpkin pie. (Reduce water to compensate for additional liquid in pumpkin.) Applesauce-spice: 1 cup applesauce, spice as for an apple pie. (Reduce water to compensate for additional liquid in applesauce.) Orange-raisin: grated rind of 1/2 orange, 1 cup raisins Date-nut: 1 cup dates, chopped fine, 1/2 cup walnuts, pecans or almonds, chopped. Applesauce-carob: 1 cup applesauce, 1/2 cup unsweetened carob chips. (Reduce water to compensate for additional liquid in applesauce.)
Aunt Hilda's Health Muffins
(Makes 12 muffins) 2-1/2 cups raw wheat bran 2 cups milk, fresh or sour 2 eggs 1/4 cup oil 1/2 cup honey (or less to taste) 2-1/2 cups Ezekiel flour 2-1/2 tablespoons baking powder 1 teaspoon coarse sea salt, or pickling salt (optional) 1 teaspoon cinnamon 1-1/2 cups raisins 3/4 cup chopped walnuts or pecans (optional) Combine the bran, milk, eggs, oil and honey in a large mixing bowl. In a second bowl combine all the remaining ingredients. Add the dry mixture to the liquid and mix thoroughly. Use muffin liners. Fill to slightly rounded. Bake in 350 [deg] F. oven for 30 minutes, or until tops are lightly browned. Cool on a rack. When thoroughly cooled store covered in refrigerator or freezer.
Oat Bran Variation: To make Aunt Hilda's oat-bran muffins, follow the wheat-bran recipe (above) with these simple changes: (a) substitute 2-1/2 cups of oat bran for the wheat bran (b) increase the honey to 3/4 cup.
(Makes 2 servings) 1 cup Ezekiel flour 1 teaspoon baking powder 1/4 teaspoon coarse sea salt, or pickling salt (optional) 1 egg 1 tablespoon oil 1 tablespoon honey 1-1/4 cup milk, fresh or sour, or buttermilk Flavor variations: raisins or other dried fruit, nutmeats, blueberries or other fresh fruit Combine flour, baking powder and salt in mixing bowl. Combine the liquids and flavor variation in a second bowl. Add the liquid mixture to the dry. Mix well. Make sure the batter is fairly thin, adding a little milk if necessary. Cook on lightly oiled or nonstick pan at moderate heat (makes a drop of water sizzle). Cook slowly until bubbles appear all over and the edges look dull. (A peek underneath should show a golden brown.) Turn once to cook second side. Serve with your favorite topping. Try just a little honey and yogurt.
Ezekiel Yeast Pancakes
To makes yeast pancakes, follow the recipe above except for the following change: Substitute 4 teaspoons of dry active yeast for the baking powder. Put the batter in a warm place for 25 minutes to let the yeast work.
(Makes 2 loaves) 4 cups Ezekiel flour 1 tablespoon coarse sea salt, or pickling salt (optional) 4 tablespoons of dry active yeast 3 cups warm water (or potato water) 1/2 cup honey (or less to taste) 2 tablespoons oil 1/4 cup apple-cider vinegar 5-5-1/2 cups unbleached white (or sifted) hard wheat flour In a large mixing bowl combine the Ezekiel flour, salt and yeast. In a second bowl combine the water, honey, oil and vinegar. Pour the liquid mixture into the dry, and mix thoroughly until thick and creamy. Put in a warm place for 15 minutes for the yeast to work. (A barely warmed oven is good for this.) Stir in white flour, a cup at a time, mixing thoroughly each time, until too thick to mix. Turn out on floured kneading board and gradually work in the rest of the white flour. When finished the dough should be slightly sticky, not dry. Oil the inside of the bowl. Then press the dough onto the oiled surface to coat the dough. Turn the oiled side up, cover with a clean damp cloth, and put in a warm place to rise. When dough has doubled in size, punch down, divide in two and form into loaves. Place in oiled or nonstick 5" X 9" loaf pans and let rise again. When loaves have increased by about half or so, bake in 350 [deg.] F. oven for one hour or until nicely browned. (Test for doneness by tapping bottom of loaves for hollow sound.) Cool on rack. Store covered when thoroughly cooled.
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|Title Annotation:||includes recipes|
|Publication:||Saturday Evening Post|
|Date:||Sep 1, 1984|
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