A Side of Science: Forget the "Food Groups"... Let's Talk About "Taste Groups" and Ayurveda! 01/12/2012
A Simple Recipe for reNEWal!
Last week, we set out to redefine “comforting” when it comes to foods we eat. We broadened the spectrum to include experiences and associations we have with food in addition to taste. Of course, TASTE is what keeps us coming back for more! Did you know incorporating different tastes in the foods we eat can... · Make sticking to our gluten free diet easier? · Insure we get vital nutrients we need each day? It’s true! Enjoying a wide variety of tastes keeps food exciting and keeps us from becoming bored with our gluten free diet. That makes it easier to follow! A variety of tastes also insures we eat different types of foods, which means we consume a wide range of nutrients. Paying attention to the tastes in our foods can help us stay satisfied and healthy! So, right now, let me show you the simple steps to using taste to help us put some delicious nutritional variety in our diet! For our first step... It's Time to Abandon “Food Groups” and Consider “Taste Groups” Instead! Much of what we do, including how we eat, is based on what we have been told is “correct”. In America, the general guidelines established for a healthy diet come from the United States Department of Agriculture. Right or wrong, good or bad, the fact is the USDA has not historically done a very good job establishing these guidelines and communicating them to the public. To me, that suggests they are uncertain about their message and it leads me to question it. But, before we move on to what I consider a more certain and helpful message about healthy diet, let’s take a quick look back at a little of the history how we’ve been told we should eat... Groups, Pyramids, or Plates... Which One Serves Up a Healthy Diet? As children, many of us heard we should eat foods from the “Basic 4” food groups for a balanced diet (dairy, grain, meat, and fruits and vegetables). Recommendations were basic indeed... 
1956 ~ The "Basic 4" Food Groups endured through the early 1990s!
The “Basic 4” hung around through the early ‘90s, receiving some (mainly aesthetic) enhancements along the way... 
USDA “Basic Four” endured from 1956-1992
...finally morphing into the more familiar-looking Food Guide Pyramid. 
USDA Food Guide Pyramid – 1992
Until 2005, when the Pyramid’s imposing hierarchical design got a fresh new look with colorful vertical wedges (see below), not much had changed in terms of dietary recommendations since the 1950s. With the “New Food Pyramid” in 2005, though, there were a few changes and guideline notations added: · grains received a reduced slice of the pyramid, becoming nearly equal to vegetables in recommended daily servings and We were told to... · avoid: frying, too much sugar, salt, and fruit juice · consume healthy fats like nuts and salmon, and · eat more whole grains Stairs were also added to indicate a little exercise might contribute to our good health, too! 
USDA New Food Pyramid 2005
Although it lacked a great deal of guidance and the idea of enjoying the foods we eat was non-existent, it did seem we were moving in a positive direction in terms of more information provided. Perhaps that is why, once it was announced a new set of guidelines was coming, many of us awaited a “new improved” version of the USDA’s healthy diet guidelines with hope last summer. That is when the Pyramid officially crumbled and the new American food icon was unveiled. I have written about the USDA Food Plate and its updated approach to what constitutes a so-called balanced diet these days. I was pleased to see gluten free alternatives to wheat (like quinoa and amaranth) appearing on the USDA’s list of suggested whole grains. It was also a plus to see dairy, with its detrimental effects it can have on many of us, as a “satellite” off to the side of the plate. That is all we saw. Most remarks I heard from others touched on the lack of information and guidance on healthy eating. 
America’s new food icon: The USDA Food Plate, 2011
As a scientist, I understand how changes in what we learn about nutrition can (and often should!) lead to changes in what we eat. More information should lead to more suggestions and guidance. This is especially true with the number of individuals in need of maintaining a healthy diet increasing. In the case of the “Food Plate”, that is, unfortunately, not what happened. Instead, the USDA provided less information! That’s why, with our focus on renewal this month, I want to share with you what I think is a better “picture” of balanced eating. It is one that has worked for me for many years... and for others, much, much longer! Have a look at... A “Picture” of Balanced Eating That Hasn't Changed in 5,000 years! Ayurveda is the world’s most ancient health system, with principles that have remained consistent and unchanged for as long as they have existed. Translated, Ayurveda means “wisdom of life”. At risk of over-simplifying it, Ayurveda is a holistic approach to living, recognizing each of us as a unique being with individualized needs. It is about balance and does not consider any particular plan, pyramid, plate, or any one-size-fits-all answer to healthy eating. Instead, foods that nourish and please us are encouraged, with a focus on balance. That not only applies to nutrition, but also to taste. Ayurveda considers six taste classifications: sweet, sour, salty, pungent, bitter, and astringent. The idea is adding foods to our diet that provide all six tastes daily will satisfy our need for variety, provide a wide range of nutrients for our health, and promote a balanced diet. Personally, it encourages me to explore new avenues in food and healthy options to add variety to my gluten free diet. Look at how simple it is to... Satisfy the Six Tastes for Variety, Nutrition, and Balance Sweet includes carbohydrates (fruits, veggies, whole grains), proteins (animal products), and fats (oils, nuts, avocados, some animal products). Sour foods are mildly acidic (citrus, berries, pickled foods). Salty tastes come mostly from sodium chloride derived from mines or natural salt water. Pungent foods are often described as “hot” or “spicy”. Foods like pepper, ginger, onions, garlic, and cloves provide pungent accents in our diet. Bitter may not seems appetitive, but this taste includes most of the dark green and yellow vegetables like broccoli, cauliflower, cabbage, asparagus, and green bell peppers. Astringtent is another descriptive that at first does not seem like a positive, but this group is more about its effect than its actual taste. Astringent foods are said to have a “drying” or absorptive effect. Think of high-fiber foods like beans and legumes, as well as fruits with “pucker factor” like persimmons, cranberries, pomegranates, and tart apples. Green tea is also classified as having an astringent taste. Incorporating all six tastes in your daily meal plan promotes a feeling of satisfaction that will mean you are less likely to experience cravings and false hunger. Eat a wide variety of foods to provide the six tastes also means a wider range of nutrients. You’ll be feeling balanced and renewed in no time! This week’s Staple Recipe focuses on the astringent taste. In keeping with our simple, affordable, healthy plan for renewal, beans are an ideal food to represent this category. With the versatility of beans and so many varieties to choose from, you’ll never run out of satisfying healthy recipes for ... 
Simple, affordable, and healthy ~ dry beans make a great Staple Recipe!
Staple Recipe #3 ~ How To Prepare and Cook Dry Beans Regardless of the type beans you choose, preparation is simple. Choose any type of bean you like, or get adventurous and try something new! Most dry beans are available as organic, and I do recommend purchasing those where available. I do not recommend purchasing dry beans from bulk bins due to risk of cross-contamination with potential allergens such as wheat (gluten). Here are a few bean varieties to try... White beans Navy beans Cannellini beans (White Kidney) Black beans Red beans (Kidney) Pinto beans Chickpeas (Garbanzo) Lima beans (small or large varieties) Peas (split*, black eyed, field, etc.) Lentils* *soaking is not required before cooking To begin, decide how many beans you need to prepare. One pound of dry beans (about 2 cups) will yield approximately 6 cups of cooked beans. You will need: · a large bowl with a lid (or plastic wrap to cover) to soak your beans in (unless using varieties that do not require soaking), · beans, · enough cold water to cover the beans 2 – 3 inches, · a large pot for cooking the beans (I use a heavy stainless steel pot.) Before soaking, place dry beans in a colander and run under cool water to rinse. While rinsing the beans, stir your fingers through them and check for any bits of debris or discolored beans to discard. Once your beans are rinsed, sorted, and drained, it’s time to... Soak the beans: Place rinsed drained beans in the soaking bowl, add water to cover, and cover with a lid or clear wrap. Soak for at least 6 hours. You may leave the beans on the countertop OR if soaking over night you may want to place them in the refrigerator. Here’s why... Oops! I once left a bowl of chickpeas soaking over-night, forgot about them until late the following afternoon, and they fermented! Now I store soaking beans in the fridge, just in case. Note: soaking dry beans is not required, but... It’s a great idea to soak dry beans prior to cooking because... · Beans absorb water while soaking. This softens them and greatly reduces cooking time. · Some starches are broken down in beans during soaking. This helps reduce the intestinal “issues” beans may cause. · Most beans have more flavor when soaked before cooking. After soaking, drain and rinse the beans. Do not use the soaking water for cooking. Place the beans in your cooking pot, add enough water to cover at least 2 inches over the beans. Place the pot over high heat and bring the water to a boil. Lower the heat so that the liquid simmers. Gluten Free Gigi Tip! Cooking the beans over too high heat and too fast is likely to result in them boiling over. At the very least, it will cause the beans to break down and be mushy by the time they are cooked. With beans, remember, “Slow Simmer = Success”! Cover the pot and simmer for 1 to 2 hours, depending upon the size of bean you are cooking. (Large beans like kidney beans will require longer soaking and cooking times than smaller varieties like black beans.) Check the beans periodically while they simmer. At 1 hour, it is a good idea to test a few beans for doneness. I do this by scooping 3 or 4 beans into a bowl and attempt mashing them with the back of a spoon or a fork. If they mash easily and are soft all the way through, your beans are ready! If not, cook them a bit longer and repeat the test for doneness after 20-30 minutes more. When the beans are fully cooked, turn off the heat and uncover. Once they are cool enough to work with, you have options: · Use beans immediately in your favorite dish or recipe, · Cool beans to room temperature and store in a sealed container for up to 5 days in the refrigerator, or · Store beans in a sealed, freezer-safe container and freeze for up to 3 months. Packed with nutrients like protein, calcium, folate, and iron, beans are as versatile as they are nutritious! Take a look at all the ways you can serve them up and enjoy your super-healthy, affordable beans! From Left to Right... White Beans with Roasted Red Peppers & Rosemary Vegan Burger Patties Red Bean Hummus Tostadas Black Bean Soup For even more quick, easy and super-tasy gluten free recipes I've created for you, why not join me in the kitchen? See how tasty living gluten free can be! You can even receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles and exciting special announcements when you SIGN UP for my FREE E-LETTER! News to Share! Last evening’s Webinar, "You CAN Lose Weight on Your Gluten Free Diet" received rave reviews from attendees! Thank you to all who participated! With such fantastic response for the Weight Loss Webinar, we added 2 additional dates: Wed. Jan. 18 and Thu. Jan. 19 at 8:30PM ET. Keep in mind there are only a handful of spots left so don't delay in signing up to get this information! To learn ways that can help you lose weight on your gluten free diet AND discover my unique insights you can use immediately to help you get results, click on one of these links: "You CAN Lose Weight on Your Gluten Free Diet!" - January 18 "You CAN Lose Weight on Your Gluten Free Diet!" - January 19 I'll "see" you there! Let's Connect! Comments about a specific post or recipe? Share it in the “comments” section below! Questions? Check out my ALL NEW FAQs and you might just find your answer! If not, email me: mailbox (at) glutenfreegigi (dot) com. I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it does make it more challenging to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question! Follow Along... on Twitter and "Like" my Facebook page! You can also check out my boards on Pinterest and find out what I’m posting on Google+! These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my home kitchen, too! I love following you, too! Make sure you let me know you’re out there! ~g~ Thank you for taking time to visit! Come back often for my weekly recipe and how-to video posts on Tuesdays and informative "A Side of Science" articles on Thursdays. Remember, my mission here at GlutenFreeGigi.com is to share my experience and knowledge to help you navigate your gluten free life with ease and confidence because I understand how challenging it can be! I’m excited to have YOU here! Thank you for sharing the journey! xo, Gluten Free Gigi Don't Take My Word for It... Check My Sources! CommentsLinda Blankenheim 01/12/2012 21:08
I am so glad you are teaching us about Ayurveda!!! I am a yoga teacher (trying to get back to teaching after a long battle with Celiac DH), and have used Ayurveda before but always found the groupings (astringent, etc) confusing. Thank you so much for clarifying this for me!! And thanks for the reminder about the beans. Maybe I will do baked beans and briskit for the football games this weekend! Hi, Linda! I didn't know you were a yoga teacher!! I love yoga, and do what I call "Yogo-Lates" every day. Sound like a yogurt latte, huh? Yoga mixed with Pilates, as you guessed. ;) Linda 01/15/2012 21:35
I roasted my brisket with coke and chili sauce, and Safeway brand onion soup mix (as far as I can tell it is gluten free). It was terrific! I also made homemade coleslaw, and bean soup. The beans come in a bag, King's Original Ten Bean Soup Mix. The recipe is on the back. It is Cajun, so turns out "tangy". It calls for Tony Chachere's Creole Seasonings, and jalapenos AND banana peppers! I did not add jalapenos. Too hot for me. I hope you try it some day. 01/13/2012 10:36
Wonderful article! Ayurveda makes complete sense to me. I find that when I make really poor food choices it's because of lack of variety in my diet. Keeping all of the tastes in mind when planning my food day is a great idea. All tastes covered, no cravings for the wrong things. Brilliant! Thanks for sharing it. Hi, Heather! While I love the lentils that are in canned soups, I have yet to be able to duplicate the "done-ness" they exhibit in those products. Despite slow cooking for 6+ hours, my lentils (even freshly purchased ones) are always too al dente. I read somewhere that you shouldn't add salt until just before the end because that can prevent them from softening up properly. Tried it and still no luck. So, what am I missing? Hi, Janet! Janet 01/17/2012 08:29
Ah, that explains it. I had been using the green lentils which along with the French, red and black lentils were the only ones they had in packages. Apparently the Whole Foods where I live doesn't carry brown lentils and the next nearest one in the next town over only has them in the bulk aisle (which I found out after asking several of their associates, searching around the local store and them calling the other store). When I did a Google search for brown lentils, several websites stated they were the most common lentils in grocery stores. I guess they didn't include Whole Foods in their statistics. 01/14/2012 12:44
LOVE THIS GIGI! I am always craving different things, and try to add variety or else I get bored. While I have heard of Ayurveda I had never seen it described so simply and easily. Thanks :) Georgia, Your comment will be posted after it is approved. Leave a Reply |  
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