Wheat Option Quotes

By far the most important fat for brain energy utilization is beta-hydroxybutyrate (beta-HBA), and we’ll explore this unique fat in more detail in the next chapter. This is why the so-called ketogenic diet has been a treatment for epilepsy since the early 1920s and is now being reevaluated as a very powerful therapeutic option in the treatment of Parkinson’s disease, Alzheimer’s disease,

FAT-BURNING BREAKFAST MENUS Fat-Burning Breakfast 1 HEARTY OMELET 2 whole eggs, or 1 egg with 2 egg whites 1 ounce shredded cheese 1/4 cup chopped tomatoes and onions Cook in 1 tablespoon olive oil Carb options: 1 slice whole-wheat toast or English muffin General options: Replace chopped tomatoes and onions with 1 grilled tomato Replace chopped tomatoes and onions with 1/2 avocado Replace cheese with 1 slice ham or 1 sausage Replace cheese with 1 tablespoon butter for toast or English muffin Fat-Burning Breakfast 2 *SALMON BREAKFAST SOUFFLÉ Carb options: 1/2 cup berries or apple slices, or 1/2 cup oatmeal, or 1/2 cup high-fiber cereal Fat-Burning Breakfast 3 OMEGA-3 FISH BREAKFAST 4–6 ounces fish (cod, salmon, tuna, trout, or tilapia), grilled, baked, or sautéed 1 tablespoon olive oil 1 cup fresh vegetables (such as mushrooms, broccoli, bell peppers, or onions) 1 cup whole-fat or 2% cottage cheese Carb options: 1 apple or 1 cup cantaloupe slices, or 1/2 cup rice Fat-Burning Breakfast 4 GREEK YOGURT DELIGHT 1 cup whole-fat or 2% Greek yogurt, topped with cinnamon and 1/4 cup raw, unsalted nuts (almonds, walnuts, cashews, macadamias, or pecans) Carb options: 1/2 cup fresh berries (blueberries, raspberries, blackberries, strawberries) or 1/2 cup cooked steel-cut or 5-minute oatmeal Fat-Burning Breakfast 5 VEGGIE-EGG SCRAMBLE 2 eggs with 1 tablespoon butter or olive oil, scrambled with tomato, zucchini, onion, and green pepper Carb options: 1 slice whole-wheat toast or 1/2 cup fresh berries (blueberries, raspberries, blackberries, strawberries) General options: Choose other vegetables, such as mushrooms, spinach, or kale Add 1 tablespoon butter for toast Fat-Burning Breakfast 6 TRADITIONAL EGGS 2 eggs scrambled or pan-fried in 1 tablespoon olive oil 1 slice lean deli ham or Canadian bacon 1/2 sliced avocado Carb options: 1 slice whole-wheat toast, 1/2 English muffin, 1/2 cup cooked quinoa, or 1/2 cup long-grain brown rice General options: Replace avocado with sliced tomatoes Replace avocado with roasted sweet potato Add 1 tablespoon butter for toast or English muffin Fat-Burning Breakfast 7 *STEVE’S EASY EGG WHITE SOUFFLÉ 5 roasted asparagus spears 1/2 sliced tomato Carb options: 1 slice toast or 1/2 English muffin

To pack a healthy lunch, my children follow simple packing guidelines. They combine, and not duplicate, ingredients from each of the following categories. All are available in either loose or unpackaged form, and when possible, we buy organic. In order of importance (i.e. amount), they pick: 1. Grain (favor whole wheat when possible): Baguette, focaccia, buns, bagels, pasta, rice, couscous 2. Vegetable: Lettuce, tomato, pickles, avocado, cucumber, broccoli, carrots, bell pepper, celery, snap peas 3. Protein: Deli cuts, leftover meat or fish, shrimp, eggs, tofu, nuts, nut butters, beans, peas 4. Calcium: Yogurt, cheese, dark leafy greens 5. Fruit: Preferably raw fruit or berries, homemade apple sauce, or dried fruit 6. Optional Snacks: Whole or dried fruit, yogurt, homemade popcorn or cookie, nuts, granola, or any interesting snack from the bulk aisle

Sweet Potato Black Bean Burger TOTAL COOK TIME: 35 MINUTES | MAKES 4 SERVINGS This burger is a longevity powerhouse. Loaded with beans, greens, sweet potatoes, and pepitas, it’s the perfect example of a blue zones–inspired twist on a classic American comfort food. The Patty and Buns: 1½ cups rolled oats 1 cup peeled, mashed, cooked sweet potato 1 cup mashed black beans ½ teaspoon salt 2 teaspoons onion powder 1 teaspoon ground cumin 1 teaspoon smoked paprika ½ teaspoon black pepper ½ teaspoon chipotle powder, optional Oil for cooking 4 whole wheat burger buns The Sauce: ¼ cup toasted pepitas ¼ cup good-quality salsa verde The Toppings: 1 avocado, sliced ½ cup loosely packed sliced kale Pickled or thinly sliced raw red onion* To make the patties, pulse the rolled oats in a food processor until coarsely ground and set aside. Combine the sweet potato, black beans, salt, and spices; then incorporate the ground oats. Let this sit for about 5 minutes so flavors can marry. Form the mixture into 4 patties. In a skillet, heat a thin layer of oil over medium heat. Add the patties and fry on both sides until crisped, about 4 minutes per side. To make the sauce: Puree the pepitas and salsa verde in a food processor or blender and set aside. Build your burger: Mash the avocado and spread on the bottom bun. Then, add your patty and top with the pepita sauce. Finish off the burger with kale and red onion, then the top bun. *To pickle red onions, submerge them in white vinegar with a generous pinch of salt for at least 6 hours.

AMERICAN WHEAT OR RYE BEER Refreshing wheat or rye beers can display more hop character and less yeast character than their German cousins. This is a beginner-level style that can be brewed by extract or all-grain methods. Ferments at 65° F (18° C). OG FG IBU Color Alcohol 1.040-1.055 (10-13.6 °P) 1.008-1.013 (2.1-3.3 °P) 15-30 3-6 SRM 6-12 EBC 4-5.5% ABV 3.2-4.3% ABW Keys to Brewing American Wheat or Rye Beer: This easy-drinking beer style usually has a subtly grainy wheat character, slightly reminiscent of crackers. The hop flavor and aroma are more variable, with some versions having no hop character, while others have a fairly noticeable citrus or floral flair. Even when the hops are more prominent, they should not be overwhelming, and the hop bitterness should be balanced. The rye version of this style has a slight spicy, peppery note from the addition of rye in place of some or all of the wheat. The key mistake many brewers make is in assuming that American wheat beer should be similar to German hefeweizen. However, this style should not have the clove and banana character of a hefeweizen. This beer should not be as malty (bready) as a German hefeweizen, either, so all-grain brewers will want to use a less malty American two-row malt. To get the right fermentation profile, it is important to use a fairly neutral yeast strain, one that doesn’t produce a lot of esters like the German wheat yeasts do. While you can substitute yeast like White Labs WLP001 California Ale, Wyeast 1056 American Ale, or Fermentis Safale US-05, a better choice is one that provides some crispness, such as an altbier or Kölsch yeast, and fermentation at a cool temperature. RECIPE: KENT'S HOLLOW LEG It was the dead of winter and I was in Amarillo, Texas, on a business trip with Kent, my co-worker. That evening at dinner I watched as Kent drank a liter of soda, several glasses of water, and three or four liters of American wheat beer. I had a glass of water and one liter of beer, and I went to the bathroom twice. Kent never left the table. When I asked Kent about his superhuman bladder capacity, he thought it was due to years of working as a programmer glued to his computer and to the wonderful, easy-drinking wheat beer. This recipe is named in honor of Kent’s amazing bladder capacity. This recipe has a touch more hop character than many bottled, commercial examples on the market, but a lot less than some examples you might find. If you want less hop character, feel free to drop the late hop additions. If you really love hops and want to make a beer with lots of hop flavor and aroma, increase the late hop amounts as you see fit. However, going past the amounts listed below might knock it out of consideration in many competitions for being “too hoppy for style,” no matter how well it is brewed. OG: 1.052 (12.8 °P) FG: 1.012 (3.0 °P) ADF: 77% IBU: 20 Color: 5 SRM (10 EBC) Alcohol: 5.3% ABV (4.1% ABW) Boil: 60 minutes Pre-Boil Volume: 7 gallons (26.5L) Pre-Boil Gravity: 1.044 (11.0 °P) Extract Weight Percent Wheat LME (4 °L) 8.9 lbs. (4.03kg) 100 Hops   IBU Willamette 5.0% AA, 60 min. 1.0 oz. (28g) 20.3 Willamette 5.0% AA, 0 min. 0.3 oz. (9g) 0 Centennial 9.0% AA, 0 min. 0.3 oz. (9g) 0 Yeast White Labs WLP320 American Hefeweizen, Wyeast 1010 American Wheat, or Fermentis Safale US-05 Fermentation and Conditioning Use 10 grams of properly rehydrated dry yeast, 2 liquid yeast packages, or make a starter. Ferment at 65° F (18° C). When finished, carbonate the beer to approximately 2.5 volumes. All-Grain Option Replace the wheat extract with 6 lbs. (2.72kg) American two-row malt and 6 lbs. (2.72kg) wheat malt. Mash at 152° F (67° C). Rye Option This beer can also be made with a portion of malted rye. The rye gives the beer a slightly spicy note and adds a certain creamy mouthfeel. Replace the wheat extract with 6 lbs. (2.72kg) American two-row malt, 3.75 lbs. (1.70kg) rye malt, and 3 lbs. (1.36kg) wheat malt. Mash at 152° F (67° C).

Here are some tips to help you feed your family a healthy diet; they’ll save you money in the long run: 1. Skim Milk: skim milk has no empty calories, according to the U.S. Department of Agriculture; serve that as alternative to whole milk or even 2%. 2. Extra Lean Ground Beef: extra lean ground beef also has no empty calories; regular ground beef gets about one quarter of its calories from fat. 3. Skinless Chicken Breast: A skinless chicken breast has no empty calories. Battered and fried chicken wings get almost 80 percent of their calories from fat. 4. Wheat Bread: Wheat bread, which should be a staple in virtually every home, has no empty calories; a croissant has almost 50 percent empty calories. 5. Junk Drinks: soda pop, beer, wine and distilled spirits all provide no nutritional value for their calories. Money spent here is simply wasted. 6. Toppings: Butter, margarine, cream cheese and whipped toppings are almost completely empty calories. 7. Water: water from the tap in America is generally safe to drink, virtually free and is the healthiest option for most people. 8. Eating at Home: At home, you have the opportunity to influence your family’s eating habits more than when you eat out. If you provide food they love to eat at home, you can save money by eating out less. If it’s healthy food at home,

Acorn squash sweet bread 2/3 cup flour ½ cup whole wheat flour ½ tsp. baking powder ¼ tsp. baking soda ½ tsp. cinnamon ½ tsp. ginger ¼ tsp. salt ¼ tsp. nutmeg ¼ tsp. cloves ¾ cup acorn squash, pureed ½ cup sugar ¼ cup honey, melted ¼ cup butter, melted 1 large egg ½ cup walnuts, chopped ½ cup raisins, optional

and refrigerate. Tip: Serve this with veggies, crackers, or rice cakes, or try on Sunny Day Flatbread (here) for lunch. Nottingham Sandwich Spread By Jane Esselstyn Say the word “Nottingham” slowly three times. The sound should be reminiscent of “Not-Eating-Ham.” This recipe is by no means a ham spread, but it sure does have the consistency and texture of one! Try this on none other than the Nottingham Flatbread (here) for lunch. Prep time: 10 minutes • Makes 1½ cups spread 1 cup chickpeas, mashed with fork ¼ cup chopped onion ¼ cup chopped pickles or pickle relish 1 celery stalk, finely chopped 1½ tablespoons mustard 1½ tablespoons applesauce ½ teaspoon fresh dill, chopped Pinch of salt Pinch of freshly ground black pepper Mix all of the ingredients in a bowl using a fork—make sure to smash the chickpeas. Spread on sandwiches, or serve as a dip. Spinach-Artichoke Dip and Spread By Kimetha Wurster Kimetha used to make her patented spinach-artichoke dip every February for a friend’s birthday party. True to her new, dairy-free E2 lifestyle, she was determined to make the recipe dairy-free, too. The guests had no idea it wasn’t the traditional one and gobbled it up. And there’s no baking necessary. Try this on the St. Nick Pizza (here) for lunch or dinner. Prep time: 10 minutes • Makes around 4 cups dip 14 ounces artichoke hearts, packed in water 2 to 6 garlic cloves 9 ounces fresh spinach, or 1½ cups frozen spinach 1 ripe avocado 1 cup nutritional yeast 6 shakes hot sauce Pinch of freshly ground black pepper (optional) Pinch of salt (optional) In a food processor or blender, pulse the drained artichokes with garlic until chopped. Add the raw spinach (or drained frozen), avocado, and nutritional yeast and pulse until well mixed. Shake in the hot sauce and season with salt and pepper as desired, and pulse again. Transfer to a bowl and serve with 100 percent whole wheat crackers or veggies,

INGREDIENTS 2½ cups stone ground whole wheat flour 1½ cups white flour (some bakers use whole wheat again) ½ cup rolled oats 1½ teaspoon salt 1 teaspoon baking soda 1¾ cups buttermilk 2 Tablespoons molasses or treacle (optional, but Siobhán uses it) Siobhán even splashes in some Guinness for luck. In a large bowl, combine all flour, oats, salt, and baking soda. In a separate bowl, whisk together the buttermilk and molasses. Make a well in the center of the dry ingredients and pour in the buttermilk mixture. (Add a drop of Guinness for good luck.) Stir with a fork or spatula until combined. Cover your hands with flour and knead the dough into a ball. Place the dough ball on a lined baking sheet and press it flat, a few inches thick. With a knife, make a cross on top of the loaf. Bake at 450°F for 15 minutes. Then reduce to 400°F and bake an additional 20 to 25 minutes, until the bottom of the bread sounds hollow when tapped. Note: I once asked an Irish woman for her brown bread recipe. She let me know that recipes are handed down, not out. So I pushed my luck and asked how hers was so soft. She relented on this and suggested longer baking times at lower heat, that is, 180 degrees for one hour.

Whole-Wheat Crepes 3 eggs ⅔ cup skim milk or unsweetened almond milk 2 tablespoons melted unsalted butter or butter substitute (optional) ¼ teaspoon salt ⅓ cup whole-wheat flour Beat the eggs, milk, butter (if using), and salt in a small bowl. Mix in the flour. For tastier crepes, cover the batter loosely and let sit either in the fridge or at room temperature for 30 to 60 minutes. Pour a heavy spoonful into a hot skillet, moving it side to side to spread the batter in a thin, even layer. Flip when it’s slightly brown on the edges.

Avocado Toast with Fried Egg ½ avocado Sprinkle of sea salt Squeeze of lemon 1 slice whole-wheat toast 2 slices tomato 1 whole egg and 1 egg white, fried (optional) Mash up the avocado in a bowl with the salt and lemon juice. Spread on the toast and top with tomato slices. If desired, top with the fried eggs.

Saucy Chicken Strips   Time: 15 minutes Servings: 2   These chicken strips are so good you won’t miss the breading. You can eat them alone, with a side or on top of a salad or stirfry. Ingredients: 6 chicken breast strips 2 tbsp. peanut butter 1/4 tsp. cinnamon 1/8 tsp. nutmeg 1/2 tsp. curry 1/4 tsp. black pepper 1/4 tsp. chili powder (optional) 1/4 tsp. garlic powder 1 to 2 tbsp. water Sesame seeds (optional) How to Cook: Heat a stovetop griddle or grill to medium heat. Mix the sauce ingredients together in a medium-sized bowl. With a brush, brush the sauce onto the tops of the chicken breast strips. Put the strips sauce side down onto the griddle or grill. Then, brush the tops with more sauce. Continue to flip the chicken strips every couple of minutes, adding more sauce every time you flip. Cook the strips for about 7 minutes or until the chicken is thoroughly cooked and opaque when you cut into the middle. Sprinkle sesame seeds onto both sides of the strips. Serve these strips with a vegetable side dish or over a salad.