Wholesome Child : Wholesome Child full
step 1: swap to Whole grains Tip: When swapping to a whole grain or sourdough bread for a lunch box, change the bread first. You can introduce healthier spreads or toppings later on. Pass the Pasta… If you are not ready to move on from wheat pasta, then focus on quality when it comes to buying pasta too. Good quality pasta is made from durum wheat, which is naturally higher in protein. This means that even white pasta will convert at a slower rate into sugar in the bloodstream. how To Choose Flour Avoid white flour when baking. It offers little nutritional value and is also bleached (unless it says unbleached) using harsh chemicals such as chlorine dioxide. Along with wholegrain wheat flour there are other flours that make excellent choices. Experiment with oat flour, spelt flour, quinoa flour, rice flour and buckwheat flour. My favourite flours for baking, especially for muffins, are buckwheat, millet flour or spelt. If you are following a recipe that calls for wholegrain wheat flour you can substitute gram for gram with spelt, kamut or buckwheat. Or to pack an even bigger nutritional punch and avoid gluten entirely, mix it up. In a conventional muffin recipe, for example, replace 1 cup of wholegrain wheat flour with 1/3-cup rice flour, 1/3-cup almond meal and 1/3-cup coconut flour, or the Wholesome Child gluten-free flour mix (see page 32). Note: If you use coconut flour, you may have to increase fluid or add an extra egg. How to choose cereals Sugary cereals made from refined grains create insulin spikes that leave kids feeling irritable. An average serve of breakfast cereal can have between 3-5 tsp of sugar per serve. Mueslis containing dried fruit generally contain preservative 202 (sulphur dioxide) which can cause gastrointestinal disturbances, bloating, stomach pain, and diarrhoea. Look for whole grain cereals with no added sugar containing rolled oats and puffed, sugar-free grains like brown rice, quinoa or buckwheat. If you need to sweeten them to begin with, it’s preferable if you are in charge of the quantity and type of sweetener you choose and over time you can reduce the amount. Tip: Make your own muesli by mixing seeds such as pumpkin seeds, sunflower seeds, and chia seeds, nuts such as slivered almonds, cashews and pistachios, oats, toasted coconut, goji berries and chopped dates (see recipe on page 199). time-saving hacks for busy parents If you can’t find the time to cook grains from scratch during the weeknight dinner rush, later in the evening may be a more relaxed time to let a pot of whole grain goodness simmer so that it’s ready for the following day. • Once the kids are in bed and you’ve eaten dinner, toss together a cup of wild rice with some water, extra virgin olive oil and a pinch of salt, and cook gently for 50 minutes. Once cooled, place in the fridge for the next day. • Do the same with rolled oats for the following day’s breakfast. Overnight oatmeal (or refrigerator oatmeal) is an effortless way to prep whole grains while you sleep. Combine 1 part rolled oats to 2 parts liquid (water, milk, kefir or nondairy milk alternatives), fruit and desired seasonings like cinnamon, carob powder, nuts and seeds, and then soak overnight in the fridge so that it’s ready to heat and eat the next morning. You can even make a large pot of oats on a Sunday night to last for 2-3 days in the fridge and just heat it up as needed. • Bircher muesli is another great idea that can be made the night before. For variety, try any rolled whole grain – such as rolled quinoa flakes, rolled spelt flakes, rolled kamut flakes or rolled rye flakes – in place of rolled oats (see recipe on page 257). • To cut 20 minutes off the cooking time for grains such as brown rice, quinoa, buckwheat or wild rice, soak overnight (learn how below). 43 you know? Australia has Did one of the highest permitted amounts of propionic acid a.k.a ’the bread preservative’ in supermarket breads. Propionic acid has been linked to hyperactivity, gastric problems, diarrhoea, migraines, irritability and restlessness in children. Varying whole grains is a great step towards addressing fussy eating. For example, alternate the Consider this… type of pasta you prepare – try spelt, quinoa or buckwheat in differing shapes and they’ll slowly start to accept that not all pasta looks the same.