CRUNCH ON THIS 'BIRD FOOD' IS THE NEW HEALTHY TREND IN EATING

The way grandmothers tell it, eating like a bird is a bad thing. But health professionals are suggesting that sampling nuts, seeds and small grains is a nutritious way to improve your diet. Flaxseeds, pumpkinseeds, hemp seeds and millet add flavor, protein, fiber and unsaturated fat. Health magazine recently named “bird food” one of its top food trends for 2002, stating that these foods are part seasoning, part nutrient.

Medical studies support that claim. A 12-year study of more than 22,000 doctors found that participants whose diets contained high quantities of nuts had a decreased risk of dying from heart disease, according to a researcher at Harvard Medical School. And the Mayo Clinic suggests sprinkling nutty-tasting flaxseeds over soups, salads and yogurt because they are a good source of lignans (plant estrogens that may fight breast and uterine cancers) and omega-3 fatty acids.

Health food stores long have been a source for nuts in bulk and products with added flax or hemp. Some of these items have been showing up in chain grocery stores as well, many containing flaxseed, a health food favorite.

The tiny seed contains calcium, iron, niacin, phosphorous and vitamin E. It has a mild nutty flavor and often is used simply sprinkled over stir-frys or added to packaged cereals and waffles.

Customers at Tidal Creek Foods Co-op buy more than 25 pounds of bulk flaxseeds each week, said Craig Harris, merchandise manager.

“And the flax oil is flying off the shelves, especially in the last month,” said Abigail Smith, assistant in the store’s wellness department. That product is made when the seeds are cold-pressed.

“People do come in here looking for different supplements,” she said. “And I think flaxseed is one that people can benefit from using on a daily basis.” She recommends buying whole seeds and then grinding them before using them. The body more readily absorbs ground flaxseed. But it can also be a powerful laxative and should be used in moderation, according to the Mayo Clinic.

Trent Smith, who works with Intracoastal Realty, has been incorporating flaxseed and tiny grains such as millet and quinoa into his diet for more than 30 years because of the different minerals and vitamins they contain.

He said flax is great for raw foodists because the seeds can be ground to make cookies and crackers.

“It has a lot of natural oils,” he said. “That can be used to make crackers that can be cooked in a dehydrator at less than 100 degrees.” If you followed conventional wisdom that fat is bad, you’d probably stay away from nuts and seeds.

“Fats are really important and healthy,” said Rick Essman, a chiropractor practicing in Southport. “I use both the (flax) seeds and the oil. I make protein smoothies with assorted goodies in them.” He also includes pumpkinseeds in his diet — a food that’s high in zinc and protein.

“Zinc is one of those things that’s thought to contribute to prostate health,” Mr. Harris said.

In Mexican cooking, these seeds are called pepitas and often are roasted and salted. When their shells are removed, they are a medium-dark green and have a delicate flavor.

Millet is one ingredient that is commonly found in birdseed. But millet is also a staple for almost a third of the world’s population, particularly in Asia and Africa, according to The Food Lover’s Companion.

After Mr. Smith browns millet in an iron skillet for a few moments, he prepares it just like rice, only with less cooking time and water, to eat as a side dish. He also eats millet as a breakfast cereal with bananas and cream.

“It beats the heck out of most other cereals,” he said.

Quinoa has a more definitive taste, he said, so he doesn’t use it as a cereal but does enjoy it as a side dish.

He also said that he hasn’t heard of many people having a problem digesting these grains, as some people have a problem with wheat, corn or soy.

Tidal Creek Foods also sells products with hemp seeds, including a granola that they have a hard time keeping in stock. It’s made with edible seeds, bred without hallucinogenic THC.

“Hemp has omega 3, 6 and 9 oils,” Ms. Smith said. “It also has the highest amount of protein you can get from a vegetable source.” All of these nuts, grains and seed pack a healthier punch when they’re eaten raw, she said. “As soon as you start to heat something, it starts to break down.” But there are lots of ways to add nuts and seeds into your diet that don’t involve cooking, such as sprinkling them on a salad or making your own trail mix with the dried fruits.

“Some people like to put flax oil in their yogurt,” she said.

Recipes

Whole-Wheat Bread with Seeds

1 package dry yeast (2 1/4 teaspoons)
1 teaspoon sugar
1/2 cup warm water (100 to 110 degrees)
1 1/2 cups plain low-fat yogurt
6 tablespoons honey
1/4 cup butter, melted and cooled
2 1/2 cups whole-wheat flour
3/4 cup chopped walnuts
1/2 cup plus 2 teaspoons pumpkin seeds, divided
1/2 cup plus 2 teaspoons sesame seeds, divided
1 tablespoon salt
2 1/4 cups all-purpose flour, divided
Cooking spray
1 large egg white, lightly beaten
Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Stir in yogurt, honey, and butter. Add whole-wheat flour, walnuts, 1/2 cup pumpkin seeds, 1/2 cup sesame seeds, and salt to yogurt mixture; stir well. Add 1 1/2 cups all-purpose flour, stirring to form a soft dough. Turn dough out onto a floured surface; knead until smooth and elastic. Add enough flour, 1 tablespoon at a time, to prevent dough from sticking to hands.

Place dough in a large bowl coated with cooking spray; turn to coat top. Cover with plastic wrap; let rise in a warm place (85 degrees), free from drafts, 1 1/2 hours, or until doubled in size. (Press fingers into dough. If indentation stays, dough has risen enough.) Punch dough down; divide in half. Shape each half into a 7-inch round loaf. Place loaves diagonally 3 inches apart on a baking sheet coated with cooking spray. Cover; let rise 40 minutes, or until doubled in size.

Preheat oven to 350 degrees. Brush egg white over loaves, and sprinkle with 2 teaspoons each pumpkin and sesame seeds. Bake for 25 minutes, or until the loaves are browned on bottom. Remove from pan, and cool on wire racks.

Recipe from Health magazine

Hemp Oil Salad Dressing

3 tablespoons hemp oil
1 teaspoon balsamic vinegar
1 teaspoon fresh lemon juice
1 clove garlic
2-3 inch piece fresh, peeled ginger
Sea salt
Freshly ground pepper
Finely chopped fresh herbs (such as chives or parsley)
Press the ginger and garlic in a garlic press. Combine the extracted liquids with all of the other ingredients and mix well. Add the herbs to taste. Toss gently with salad. (You can also sprinkle on some hulled hemp seeds on top.) Dressing is good with bitter salads, such as dandelion, and those made with tomatoes. Stored in a glass jar, it will keep for two weeks. Shake well before using.

Recipe from Motherhemp.com

Flaxseed Falafel Sandwich

1/3 cup flaxseed
1 (19-ounce) can chickpeas (garbanzo beans)
2 garlic cloves, crushed
1/4 cup chopped fresh parsley
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon ground red pepper
1/4 cup dry breadcrumbs
1 tablespoon flaxseed
1 large egg white, lightly beaten
1 teaspoon olive oil
Cooking spray
4 (6-inch) pitas, cut in half
8 curly leaf lettuce leaves
Mediterranean Chopped Salad
1/2 cup plain fat-free yogurt
Place 1/3 cup flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 cup flaxseed meal; set flaxseed meal aside.

Drain chickpeas over a bowl, reserving liquid. Place chickpeas, garlic, and 1 tablespoon reserved liquid in blender; pulse 5 times or until coarsely chopped. Add flaxseed meal, parsley, and next 5 ingredients (parsley through red pepper); pulse just until mixture is combined. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Combine breadcrumbs and 1 tablespoon flaxseed in a shallow dish. Dip patties in egg white; dredge in breadcrumb mixture.

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes on each side or until browned.

Line each pita half with a lettuce leaf; fill each pita half with 1 patty and about 3 tablespoons Mediterranean Chopped Salad. Top each with 1 tablespoon yogurt.

Yield: 4 servings (serving size: 2 pita halves).

Recipe from Cooking Light

Sugar and Spice Pepitas

Party alert: This spicy snack is perfect with chilled sparkling wine or ice-cold beer.

Nonstick vegetable oil spray
2 cups shelled pepitas
1/3 cup sugar
1 large egg white, beaten until frothy
1 tablespoon chili powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/4 to 1/2 teaspoon cayenne pepper
Preheat oven to 350°F. Spray baking sheet with nonstick spray. Mix pepitas and next 6 ingredients in medium bowl. Stir in 1/4 teaspoon to 1/2 teaspoon cayenne pepper, depending on spiciness desired. Spread pepitas in single layer on baking sheet.

Bake until pepitas are golden and dry, stirring occasionally, about 15 minutes. Remove from oven. Separate petpitas with fork while still warm. Cool.

Recipe from Epicurious.com

For more information, contact:

Allison Ballard
Tel: 343-2376
E-mail: allison.ballard@wilmingtonstar.com
Provided by: www.globalhemp.com