Milk

Our last meeting we had a great discussion about milks. Several people did research on a different type of milk and reported. Kelli, who has already posted her wonderful synopsis, obviously tackled cows milk. We will also have another post dedicated to non-dairy milks as well as homemade milks I believe.  But for now, this is the nutritional chart we put together of all the milks.  These are all based off of 1 cup of unsweetened milk.

Cow: Skim	90	0	8g	30%	Vit. B-12: 20% B-6: 5% Magnesium: 6% A&D: added	F- 0g, S- 12g, C- 5mg	gallon: 2.79 sale 2.50 organic/grassfed: 1/2 gallon: 3.50
Cow: 1%	105	2.5g sat: 1.5g	8g	30%	same except A: 2%	F-0g, S-12g, C- 12mg	same
Cow: 2%	130	5g sat: 3g	8g	30%	same except A: 5%	F-0g, S-12g, C- 20mg	same
Cow: Whole	150	8g sat: 4.5g	8g	30%	same except A: 7%	F-0g, S-12g, C- 24mg	same
Soy (silk)	80	4g sat: 0.5g	7g	30% added	Folate 15% Magnesium: 10% Iron 6% added: D, A, Ribo., Phos., B-12.	F-2g, S-1g, C- 0mg	half gallon: $1.5-$3.00
Almond	40	3g sat: 0g	1g	45% added	magnesium 4% phosphorus 2% iron 4% added: A,D,E	F-1g, S-0g, C- 10mg	half gallon: $2-$3.50
Coconut	45	4.5g sat: 4g	0	45% added	Iron 2% added: A, D, B12	F-0g, S-0g, C- 0mg	half gallon: $2.5-$3.50
Rice	130	2g sat: 0g	1g	2% naturally more if added	Iron 2% added: A, D, B12	F- 0g, S- 12g, C- 0mg	half gallon: $2.00-$3.00
Hemp	80	8g sat: 0.5g	2g	30% added	lron 6% Vit. E 8% Zinc 4% Folic Acid 2% Magnesium 10% added:A,D,B12, Riboflavin	F-0g, S- 0g, C- 0mg	one quart: $4.00
Oat	130	2.5g sat: 0g	4g	35% added	added: A&D	F-2g, S-19g, C- 0mg	1 quart $2.50-$3.50

The Great Cow's Milk Debate

A few of us are right at the stage when our babies are turning one--they are transitioning away from breastmilk (or formula) and have been given the green light to drink cow's milk.  But we, and maybe you, have been wondering what benefits and risks come with cow's milk.  That's what this post is about.  Full disclosure: I have been an avid consumer of cow's milk and related dairy products all my life-- my husband and I, just the two of us, go through almost two gallons a week!  Researching the issues, though, has taught me a few things that I think will change that...there are a number of good reasons to consider limiting intake, or even eliminating it altogether, if you and your family are ready to take that leap; my family is on the baby-step plan! 

First: Why do we drink cow’s milk?

• We are taught from a very early age that milk is part of a balanced diet and that it makes our bones and teeth strong. This message is reaffirmed by schools, health classes, the government, and many doctors, and especially by the dairy industry itself.
• Milk does contain nutrients: protein, calcium, vitamins A and D (artificially added), and some omega 3s.  
• Milk is satisfying.  In one fell swoop it supplies many things our bodies crave: water, protein, fat, and sugar. For this reason, it is sometimes cited as “nature’s perfect food” and as a great recovery drink after a workout.
• We have emotional ties to milk! Few foods elicit as strong attachment as dairy products do; people are really passionate about milk, butter, cheese, ice cream, even yogurt.  All these things have an aura of luxury, indulgence, and happy times. 
• Price might be a factor too: non-organic cow’s milk is less expensive than non-dairy alternatives. (Organic and grass-fed milk is roughly comparable in price to non-dairy milks).    

So, why would we ever decide NOT to drink cow's milk?

• Maybe we experience bodily discomfort (i.e. lactose intolerance, allergies, bloating and gas, heartburn, etc.)
• Maybe we feel concern about contaminating chemicals, hormones, and antibiotics.
• Maybe we care about ethical treatment of the cows. The majority of milk produced in this country is from large-scale CAFO operations, where cows are perpetually confined to a tiny space for their entire lives and fed a corn-heavy (i.e. unnatural) diet to boost milk-production.  The conditions stress their bodies so much they only live 1/5 as long as they otherwise would. You can read more about that here.  Reducing milk consumption would make the purchase of organic or ethical sources more budget-friendly.
• We might recognize that cow’s milk is NOT a “natural” part of the human diet—that is, we do not NEED it as a source of nutrition.  We did not evolve in symbiosis with cows, and there are no nutrients in milk that are not also available in a diet of varied, whole plant foods.  The majority of the world’s population does not drink milk (in fact, most people in the world are lactose intolerant) and these populations are surviving just fine--actually, in some ways better, with lower rates of cancer, diabetes, and heart disease).  
• We might feel wary about the extremely powerful advertising and lobbying campaigns of the National Dairy Council, in partnership with the U.S. Government.  These groups are largely responsible for what gets taught about milk in the public education system, as well as in the Food Guide Pyramid (or Plate).  The UDC has a huge financial interest in convincing us that milk is necessary to our health and happiness. Red flag?
• We are probably concerned about our long-term health. A large number of studies have linked dairy consumption to heart disease, various cancers including breast cancer, type-1 diabetes, osteoporosis (yep!), and autoimmune diseases including multiple sclerosis. Milk consumption is also linked to early onset of menstruation in girls, even milk from cows not treated with hormones.  (Check out the book The China Study, or read a summary of it here.)  

In short, there are a lot of good reasons to consider significantly reducing or eliminating dairy products. And luckily, there are a lot of non-dairy alternatives to help wean us off of them (It's also super-easy to make your own: stay tuned for another post!). However, just as we don’t NEED to drink milk, we don’t NEED any non-dairy milk to match its exact nutritional makeup.  A varied diet of whole plant foods will supply plenty of protein, calcium, fat, and sugar, and these can mix with water in our tummies!.  

If I do decide to continue incorporating dairy into my diet, what should I buy?

Skim, Whole, or somewhere in between?
Obviously, skim milk has less fat and saturated fat.  Some sources, though, see this skimming as “tinkering” with a natural product, and suggest that if you’re going to drink it you should opt for whole milk in order to ingest all of its nutrients (including the omega-3s.)  Drinking whole milk also makes you (and by you, I mean me) more aware of it as a “treat” instead of as a staple or a substitute for water.  Some recent studies have indicated that kids who drink whole milk show lower rates of overweightness and obesity than kids who drink skim….you can read more about that here and here. 
Regular, organic, or grass-fed?
To me, this question is partly about health and partly about ethics.  "Regular" milk is usually labeled if it is hormone-free (and a lot of it is), but still the cows are likely treated preemptively with antibiotics. They live in confined spaces on a corn-heavy diet, and their bodies are stressed by the demands of heavy milk-production.  The “organic” label means the milk should not contain antibiotics, hormones, or pesticides, and in general, it also means that the cows are allowed to graze at least part of the time, and that their feed is organic.  “Grass-fed” milk indicates that the cows are allowed to graze, but unless the milk is also certified “organic,” it may not meet all criteria for the organic label.  You can read more about those designations here. Many brands of grass-fed and organic milk are proud of their operations and run websites where you can find out specifics; see section below.
Pasteurized and homogenized?  Ultra-pasteurized?  Raw? 
I never cared about this until I learned how to make cheese—and now I care a lot!  Homogenization is purely cosmetic: it means that the milk has been shaken vigorously to reduce the size of the fat globules and distribute them in suspension (so that the cream doesn’t rise to the top, but stays suspended throughout).  There is no real need for this, since you can just shake it up yourself.  Pasteurization has to do with the temperature to which milk is heated in order to kill/reduce microbes and slow spoilage.  The higher the temperature, the longer the shelf-life…but also the greater the impact on milk’s other properties (including flavor, texture, and protein structure).  Raw milk has not been pasteurized (and thus is usually sought by cheesemakers, who will heat is precisely themselves), and ultra-pasteurized milk has been heated to very high temperatures.  I have come to care a LOT about this when it comes to whipping cream; most of what you can find in stores is ultra-pasteurized, and it has a greasy taste and mouthfeel.  It’s seriously worthwhile to search for cream that has not been ultra-pasteurized—you will notice a real difference!  Snowville Creamery sells amazing cream, but only in ½ gallon containers, so you might want to find several friends to share it with! 
What brands are best?       
This obviously depends on what aspects of your milk matter most to you.  As I said earlier, operations that are trying to make a positive difference in the dairy industry generally try to make it known (so that you will understand what you’re getting for the higher price you have to pay!).  Of course, be aware that money is at stake and you’re being marketed to, but do some research and see what these brands have to say for themselves (and what other sources say about them). 

I looked up two brands you're likely to find around Columbus: one local dairy (Snowville), and one national organic brand (Horizon).  I already had found lots of reasons to like Snowville Creamery products before looking into any of this (their awesome cream, and their refusal to use thickeners and stabilizers like carrageenan and guar gum), and after looking through their website I like them even more….they have a lot of information, including lengthy, detailed, but forthright answers to many important questions.  Their milk is not certified organic, but it is local and handled with care, and they seem willing to explain the reasoning behind their methods.  Also, Jeni’s ice cream uses their products. J Read more about them here.  The organic brand you are probably most familiar with is Horizon, which also has an extensive website.  You can read more about them here: 

So, (in case you're wondering), what’s my plan?
This is purely me, and everyone needs to decide what is best for themselves and their families.  I’ve gotta say, I still really love dairy and struggle with the thought of giving it up entirely… After all this reading and thinking, though, to me it makes sense at the very least to view dairy products in the same way I view soda, fruit juices, refined carbs, and meat: as a special something to be enjoyed mindfully, rather than as a staple I incorporate automatically.  Consuming less milk will mean I can better afford to support operations I respect.  And meanwhile, I'm having fun and learning a lot as I explore non-dairy alternatives!  So far, not too many complaints from home, either--as long as I don't mess (too much) with the husband's sacred bowl of cereal. :)   

Beyond Brown Rice: Fun, Easy and Tasty Ways to Expand Your Whole-Grain Horizons

Healthy Eating Group

Kelli Jasper

December 5, 2013

Beyond Brown Rice:

Fun, Easy and Tasty Ways to Expand Your Whole-Grain Horizons

The world of grains is full of wonders!  Grains we’ll focus on:

-        The wheat family : whole versions like wheat berries, spelt, farro (emmer), and kamut; and cracked  versions like bulgur and cracked wheat.  Oh, and some that are similar to wheat, namely rye.

-        The rice family: long grains are fluffier, short grains are stickier.  Some favorites of mine include basmati brown, and Chinese black (aka “forbidden rice,” which looks and tastes as awesome as it sounds).

-        Oats: rolled, steel cut, and whole oat groats

-        Corn: comes in lots of forms, but we’ll specifically talk about ground corn, a.k.a. polenta or grits.

-        Pseudograins: buckwheat, quinoa, amaranth

-        Other fun ones: millet, sorghum, teff

Why bother with whole grains, and why bother with many varieties of them?

-        They are FAR more nutritious than their refined counterparts.

-        They’re interesting, fun, and flavorful…eating only one kind is like painting with only one color!

-        They offer many different qualities and texture (creamy, bouncy, nubbly, chewy, crunchy)…and many flavors (nutty, grassy, buttery).  Part of the process is learning to love them for their individual qualities—In other words, it’s a lot easier to love them when you don’t expect them to be like white rice. J    

What might be holding us back?

-        Not knowing where to find them, what to do with them, whether we will like them, or whether they will be a waste of time and money as we learn to cook effectively with them…we’ll try to address some of these worries here!

How to begin expanding your horizons:

-        Do it little by little, and have fun with it!  I love cruising bulk bins at natural foods stores (like Lucky’s Market and Whole Foods)for this reason… you can buy just a little of whatever new grain looks interesting or happens to be on sale, then come home and start experimenting with it.  Packaged grains are great too, as long as they are from reputable sources…keep an eye on the grains section wherever you shop (it might be in the “Natural Foods” section, and be aware that there might be entirely different locations for different grains) and occasionally decide to try something new to you.  Bob’s Red Mill offers a really wide variety of products , and Lundberg has lots of different kinds of rices.       

-        Especially try out some of the quick-cooking ones – like quinoa, bulgur, and millet.  You might be more likely to try them if you can have them ready for dinner in half an hour. (Keep in mind, though, that many of the grains that take longer to cook also freeze and reheat really well, which is even faster!)

-        Learn a few basic dishes you can make with your grains—for example, a salad for big chewy grains, a soft potato-like mash for smaller or coarse-ground grains, a risotto or gratin for sticky grains, a fluffy side-dish for grains that fluff up like rice or couscous.  Once you have these dishes in mind, you’ll feel more confident swapping different varieties of grains in and out. 

-        Pick a few favorite grains to incorporate regularly…you can see my own list of favorites at the end of the post.

What to look for when you shop:

Make sure the grain is whole and fresh.  If it’s in a bulk bin, smell it—avoid any that smell greasy or musty.  If the grains are pearled (as is usually the case with barley and farro), look closely at the grains and make sure you can still see a good portion of the bran on the grains (some are pearled so much that they aren’t really different from refined grains).  Corn is the trickiest to tell if it’s whole—generally  “stone-ground” varieties are, and once that say “degerminated” are not, but a visual check for dark specks is your safest sign—the black specks are a good thing.   

Where to buy them

The best way to make this happen in your life is obviously to start with whatever you can find at the store where you usually shop!   Big places like Kroger, Giant Eagle, Meijer and even Costco all offer some options, especially if they have “natural foods” sections.  Trader Joe’s has some too, including a quick-cooking farro.  For the best selection, though, check out an actual natural foods store:

Lucky’s Market (on High Street, a few blocks north of OSU campus)

-        In bulk: amaranth, millet, buckwheat, spelt berries, wheat berries, quinoa, rolled oats, steel-cut oats, brown basmati rice, long-grain brown rice, Madagascar pink rice,Chinese black rice, wild rice

-        In packages: teff, rolled grain mixes, puffed grains (including Kamut), various kinds of rices

Whole Foods

-        In bulk:  Wow, SO many varieties!  Even if you never shop here (like me), it’s worth a field trip to the bulk bins just for fun.  And really, prices in the bulk bins are pretty comparable to other places I’ve looked.  This is where I finally tracked down farro, rye, and oat groats.

-        In packages: this is where I found Sorghum, from Bob’s Red Mill—and again, I was pleasantly surprised by the prices.

How to store them

-        airtight, dark, and cool (not necessarily the refrigerator, but cycle through your stash)

How to cook them

-        On the most basic level, all grains just require reconstituting—so you can simmer them, steam them, and in some cases even just soak them until they are tender!  There are ways to get fancy, like pre-toasting, or giving an initial fry in hot oil or butter, but you can worry about those once you’re really feeling adventurous.  The only trick I use regularly is to cook them in chicken or vegetable broth—just remember that the water reduces, so you’ll want to go half-strength or your dish will end up too salty.

-        For larger, long-cooking grains, get in the habit of cooking more than you need, then freezing leftovers.  Frozen grains make it super fast to put a meal together!    

-        Rolled grains of any kind can be soaked overnight in the refrigerator and eaten uncooked the next morning.  I prefer this to cooked oatmeal in the summertime!  You can use any liquid you want—cow’s milk, non-dairy milks, even orange juice—jazz it up with whatever you’d normally add to muesli.

What to do with them once they’re cooked

I find it helpful to think of grains in terms of their textures.  Some are chewy like pasta, some soft like mashed potatoes, some fluffy like couscous, some dense like stuffing… and when you start thinking of grains this way, it might lend you some inspiration for how you want to prepare them.  Here are a few suggestions:   

-        A warm or cold salad (akin to a pasta salad): This works well with larger, chewier grains like barley or wheat berries, but also with medium-sized ones like quinoa and bulgur.  Mix your cooked grain with some roasted vegetables, or raw crunchy vegetables, or tasty fruit (fresh or dried), or nuts, or beans, or herbs, maybe some cheese, and a dressing.  For example, try oat groats with roasted sweet potatoes, black beans, red pepper, cilantro, and a chipotle-lime dressing. 

-        A savory mush (like mashed potatoes): this works well for small grains and cracked or ground grains…corn grits, amaranth, teff, cracked wheat, and millet are good candidates.  Cook as you would for porridge, but to the stage when the water starts to evaporate and the grain starts to thicken.  Season as you like. 

-        Pilafs, gratins, and risottos (like stuffing, maybe?). These are heavier dishes with the veggies or condiments cooked right in, and they tend to be rich and decadent.  Barley, Farro, and wild rice work well here (short-grained rices tend to be stickier).

-        Fluffy side-dishes (akin to white rice or couscous): quinoa, millet, and long-grain brown rices work well for this.   

-        Try adding grains to soups!  Big ones like rices and barley work great for adding texture, and smaller ones like teff and amaranth add body.

-        Griddlecakes and polenta-style cakes – almost any grain, big or small, can be turned into either a batter or a patty and pan-fried.  And who doesn’t like fried things?

-        Crusts for sweet or savory tarts—moist grain mushes like corn polenta can be used as a crust simply by cooking them to the point where they’ve absorbed enough water to start holding a shape, and then pressing them into your greased pie dish. They will generally be thicker than a pie crust, which is part of the appeal.  I love spinach quiche in a cornmeal polenta crust.

-        Puddings and other desserts: try subbing a different grain for the rice in your rice pudding!

-        Porridges, obviously.  The ultimate comfort food.

Kelli’s go-to  grains:

My pantry staples:

-        Quinoa (the closest thing to white rice in terms of texture, taste, and cooking-time.  Plus, it’s a complete protein and super nutritious!)

-        Bulgur and Millet (quick-cooking, fluffy, and versatile for salads and pilafs.)

-        Pearled Barley (my go-to big, chewy grain.  I like the flavor and texture better than wheat berries, and it’s a lot like farro but much cheaper. Look for gentle pearling; a good portion of the bran should still remain.)

-        Various rices including basmati brown, Chinese black, and wild rice mix

-        Oats (rolled and steel-cut) for porridge, cookies, crusts, etc.

-        Corn (coarse-ground grits/polenta for mush, baked or friend polenta squares, and tart crusts)

My top choices for branching out:

-        Sorghum (I find the texture really fun—almost like pearl coucous or frogeye pasta)

-        Farro (it’s trendy and rather expensive, but it’s also tasty and quick to cook.)

-        Kamut (the biggest grain, with really nice flavor and texture.  Fun for salads!

-        Teff (the smallest grain, and it makes yummy porridge and a fun addition to pancakes)

-        Amaranth (teeny, with a unique flavor and really fun texture like beluga caviar)

-        Rye (I was surprised how much l liked this!  It’s similar to wheat berries, but I liked it more.)

Recommended for further reading

-        Whole Grains: Every Day, Every Way,  by Lorna Sass

-        Whole Grains for a New Generation, by Liana Krissoff

How to Cook Everything Vegetarian, by Mark Bittman

1	Wheat berries (Hard red)	1	The most common grain consumed in the United States. Contains many vitamins and minerals, including B6 and E, magnesium, niacin, folacin, thiamin, manganese, iron, and zinc.
2	Farro (emmer)	2	Almost always sold “semi-pearled,” so some of the bran has been removed.  Similar to spelt, but not the same.  Quicker cooking than other members of the wheat family, and starchy so that it works well in risotto-like dishes.
3	Spelt	3	Ancient relative of wheat that contains considerably less gluten; some people with gluten sensitivities can tolerate it.
4	Kamut	4	Ancient relative of wheat, supposedly revived from thirty-six grains found in an Egyptian tomb.  Now trademarked by a Montana farmer named Bob Quinn.  Boasts more protein and vitamins and minerals than common wheat.  The largest grains in the wheat family.
5	Oats	5	Readily available in many forms—rolled, steel-cut, pinhead, or whole groats (as shown here)—all of which are whole grain.  Gluten-free, if not processed near wheat products.  Higher in protein than wheat, and contains B vitamins and high levels of soluble and insoluble fiber.
6	Rye	6	Similar in taste and texture to wheat, but higher in protein, phosphorus, iron, potassium, and B vitamins.
7	Sorghum	7	Popular in India and Africa; gluten free; can be popped like popcorn or boiled like rice.  Excellent source of phosphorus and potassium.
8	Millet	8	Before rice came to dominate, this was the staple grain of China.  Conatins several important nutrients, including magnesium, phosphorus, and vitamin B3 (niacin).
9	Teff	9	The smallest grain in the world; the staple grain of Ethiopia. A complete protein, and also high in fiber, calcium, phosphorus, iron, copper, and other minerals.  Ethiopian athletes credit this grain for their stamina and prowess.
10	Amaranth	10	Actually a pseudograin (it’s a seed, not a grain) native to the Americas and highly prized by the Incas and Aztecs.  A complete protein , high in lysine. Also gluten-free.
11	Buckwheat	11	A gluten-free pseudograin, in the knotweed family (i.e. it’s a relative of rhubarb).  A complete protein. High in magnesium, iron, phosphorus, and vitamins B and E.  Most people encounter this grain in its flour form.
12	Barley	12	Usually sold as “pearled” which means it’s missing some of the bran; if you want true whole-grain, buy it “hulled.”  Very high in fiber, and low on the glycemic index.  Also high in amylopectin, which makes it a good candidate for risotto-like dishes.
13	Quinoa	13	Ancient pseudograin native to the Andes.  A well-balanced complete protein with high levels of calcium, phosphorus, and iron.  Seeds are coated with a bitter-tasting saponin;  rinse before cooking.
14	Corn (Polenta)	14	Native to the Americas.  Traditionally soaked in a lime solution to make all of its nutrients available to the body (a process called nixtamalization); some forms still use this process today, but many forms do not.  Compared to other grains it is not as good a source of nutrition, but it does have high levels of vitamin A and B1 (thiamin).
15	Whole-grain rice blend	15	A blend of many types of this whole grain…look closely to notice the many different shapes, sizes, and colors.  Read about some of these varieties in the books on the table.
16	Chinese Black Rice	16	Also known as “Forbidden Rice,”  this showstopper is becoming easier to find in natural foods groceries, but is generally available at Asian markets.  Super yummy and it looks so awesome on a plate!
17	Basmati Brown Rice	17	This variety of brown rice is a favorite for transitioning to whole grains because its bran is thinner, making it feel less bulky and (a little bit) closer to the experience of eating white rice.
18	Bulgur	18	Whole wheat that has been partially cooked, dried, and broken into pieces.  Used widely in the middle east.