Non-GMO Versions of Grape Nuts and Cheerios Less Nutritious Than GMO Versions

non-gmo-grapenuts

Nutrition, Food Studies, and Public Health professor Marion Nestle noted on her blog this week that the non-GMO versions of Cheerios and Grape Nuts are less nutritious than the GMO versions. Why? Nestle says,

It’s hard to find non-GMO vitamins (who knew?).  Vitamins, it seems are often produced from genetically engineered microorganisms, or from microbes growing in fermentation tanks that are fed a nutrient mix that contains ingredients from GM sugar beets or corn.

Not that the presence or absence of GMOs matters all that much from a nutritional perspective. Nestle noted, “Cheerios are essentially a vitamin pill wrapped in rapidly absorbable starch.”

At the massive natural food expo, I attended earlier this month, I saw a lot of unhealthy foods with a “non-GMO” label. In the case of Cheerios and Grape Nuts, the “non-GMO” label is either a marketing gimmick or an attempt to start a voluntary labeling program to head off voter mandated efforts.

Here’s where you can help. I need to kick my Grape Nuts crack habit and find a healthier breakfast alternative. Any suggestions?

Note from Mrs. Homegrown:  This post took me by surprise. Erik has eaten Gravel Nuts–I mean, Grape Nuts–for breakfast since I’ve know him (and for who knows how long before that) and that, my friends, is a long, long time.  If we are what we eat, Erik must be half composed of Grape Nuts. I can hardly imagine this new era of breakfasts which lays before us! We are up to our elbows in eggs this time of year, so I’m going to back those of you who suggested egg breakfasts.

Natural Products Expo West: The Good and the Ugly

expo

The Natural Products Expo West, which took place this past week, is one of the largest conventions in the US. It’s a high stakes dating game between retailers and food, cosmetic and supplement producers. This year I promised myself that I would not sample every power bar and gluten free pizza thrust into my hands. I failed and paid unmentionable consequences later. Imagine the center snack aisles of Whole Foods dumped into a funnel and shoved down your throat.

It will be no surprise to most readers of this blog that the “natural” (whatever that means) food industry suffers from the same problems that plague our food system as a whole. Most of the products at the expo are highly processed and high in sugar. Just because something is labeled “gluten free” or “GMO free” does not make it healthy. Getting beyond the nutrition issues most of these “natural” processed foods also taste, frankly, terrible.

Out of the hundreds of products I tasted and reviewed at the expo there were a only a few interesting items–literally one out of a thousand. Most were made by small independent entrepreneurs willing to take a risk on something new.

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How To Force Carbonate at Home

force carbonation at home

There are as many ways to force carbonate as there are paths up the holy mountain. I wanted to avoid both the SodaStream’s loss-leader economic model (expensive refills) as well as hacked systems that use non-food grade materials. One trip to my local home brew shop, and I had all the equipment I needed to safely and economically carbonate any liquid. Here’s how I put it all together.

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My Brand New Homebrew Soda Carbonator

a present? 4me?

Erik won the good husband award this Valentine’s Day. He surprised me with my very own soda making machine. This is not a SodaStream–it’s better. It’s an industrial strength CO2 tank topped with sturdy dials and valves and whatnot, all sourced from the local homebrew shop. He’s going to do a how-to post soon (tomorrow maybe?) on how to put together the parts, and how to use it. So hold on for those details! Right now, I’m just going to gush.

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A viewing suggestion from the media arm of Root Simple

I really enjoy learning about technologies that are basic enough that I feel like I can understand them–and maybe even replicate them. The technology of Tudor-era in England is by no means primitive, but it also is not as complex and machine-based as the tech which takes off in the 19th century and accelerates so quickly into the present era. I would be hard pressed to explain how anything around me works–from this machine I’m typing on to communicate with the outside world, to the electric light burning beside me.

Bless the BBC for making Tudor Monastery Farm (a title which I believe would not fly on American television). This is a quiet series showing three historians/archeologists at play in the Weald & Downland Open Air History Museum, trying out some of the skills they’d need to be tenant farmers to the local monastery. It has some of the structure of a reality show, but it seems that no one really wants to go that direction much, so with the exception of a bit of camera confession about the urgency of getting the peas planted before Easter, there is none of that annoying reality show faux drama. Instead, it’s just full of juicy nuggets for the appropriate tech geek.

The series is on YouTube. I pray the BBC doesn’t take it down before I get to finish it.

In the first episode alone, they cover goodies like:

  • Coppicing
  • How to make two type of fences: a hazel wattle fence and a dead hedge fence, both of which can be made with a machete and a club
  • Treadwheels: Giant human powered hamster wheels which, along with water wheels, were the engines of their time.
  • How to make rush lights out of sheep fat and rushes.
  • An almost forgotten food plant called Alexanders, which is a Mediterranean plant related to parsley, which I’ve never heard of but now want to plant in my garden.
  • Tips on calligraphy done with quills. Did you know the quill has to be almost horizontal in the hand?
  • And how to make a paintbrush out of a feather and a stick. Marvelously clever, and the secret to the fine lines in illuminated manuscripts.
  • How to make a magnifying glass out for working the detail in said illuminated manuscripts.
  • How a Tudor gentleman literally sewed himself into his clothes each day, & the mysteries and marvels of the codpiece. (I suppose that if I were transported to that era I’d eventually stop staring at the distracting cords dangling from gentlemen’s crotches. You’ll see what I mean.)
  • You get to meet one of the last working teams of oxen in England (sad!), and see what it takes to plow a field.
  • How to build and wattle and daub pig house
  • And finally, very exciting, there’s a cameo by Robin Wood, the last professional wooden dish carver in England. I’ve seen his videos (where he looks much less dorky than he does in Tudor gear) and actually have one of his bowls. He carves beautiful bowls and spoons, his only tools his hatchet, his carving knives, and a foot operated pole lathe. The foot operated lathe was in use for nearly 1000 years, but now is almost extinct. It’s a wonderful piece of technology. Robin makes it look simple, but I’m sure it takes mad skills to use.

And that’s just the first episode. Ale and cheese, blast furnaces and sheep shearing to follow!

One last take away: Because my undergraduate degree is in art history, one thing that really struck me was how much everyone in this show looked like characters out of a Bruegel painting. If you know Pieter Bruegel’s work, you might remember how all his people have this particular stocky, stuffed, oddly jointed, funny-footed sort of look. I thought this was an artistic affectation.  Turns out it’s just the way the clothes fit. Pieter, I did you wrong. You were just painting what you saw.

pieter bruegel's painting, The Peasant Wedding

Sauerkraut demo at the Hollywood Farmers Market

Photo: Library of Congress

Photo: Library of Congress

Fellow Master Food Preserver Shelley Marks and I will be doing a sauerkraut demo this Sunday February 2nd at the Hollywood Farmers Market. We’ll make the kraut at 10 am and 12 pm. Between the kraut demos we’ll be sitting in the Master Food Preserver and Master Gardener table to answer questions for the duration of the market. Please drop by and say hello! It’s freeeeeeeeee!

Breadbaking (Level 1) Class at the Ecology Center

levain loaf

I’m teaching a basic no-knead bread class down in the OC at the Ecology Center in San Juan Capistrano on Saturday February 8th. To sign up head over to the event page. Here’s the 411:

Ditch the preservatives and plastic wrap. Join us and learn how to make homemade, all-natural bread from scratch. Take home fresh and ready-to-bake dough!

There was a time in the not-so distant past that the smell of freshly baked bread permeated households everywhere. Let’s revert to those wholesome days and make a difference. In this hands-on workshop, we’ll make a simple loaf using the miraculous and easy Jim Lahey no-knead recipe. Topics discuessed will include types of flour, what kind of yeast to use, how to simulate a commercial bread oven at home, hydration ratios, kitchen tools, troubleshooting, and shaping a boule. Learn simple ingredients, tools, and techniques to master this simple recipe. Participants will enjoy fresh bread and leave with dough to take home and bake!

You must bring a mixing bowl, a tupperware container to take your dough home, a digital scale (if you have one), and an apron (if you have one).

By baking bread at home, you’re in charge of what goes into every loaf and can choose to incorporate local and organic ingredients. Other benefits of baking at home include using less energy (used in harvesting, processing, and shipping store-bought bread), using less plastic packaging, and spending less money. Become a baker and join us during this heart-healthy workshop to learn how.

Instructor: Erik Knutzen

Cost is $20 for Ecology center members and $30 for non-members. The Ecology Center is located at 32701 Alipaz St. in San Juan Capistrano, California.

Dave Miller on Baking with 100% Whole Wheat

miller3

My bread baking obsession has fallen into roughly three periods or phases. First came the Nancy Silverton years, when I went through her complex and not always successful recipes. Then came a period when I was too busy to bake much, so I turned to no-knead bread, dominated by Chad Robertson’s first cookbook. Results were better but I was still making white bread.

My new bread baking adventure began this weekend when I took a workshop taught by Chico, California baker Dave Miller. His breads are almost all 100% whole wheat. He mills his own flour from carefully sourced heritage grains. Using a levain (a starter), he creates loaves that foreground the flavor of the grain. In short, he shows that bread can have as much flavor diversity as wine.

Miller is a true master craftsman. He’s also a superb teacher: humble, patient and generous. He’s also convinced me to completely change the way I bake bread. Over the next few months I’m going to adapt his techniques to my home kitchen and I hope to share what I discover. In the meantime, here’s what I learned:

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Recipe for the World’s Best Whole Wheat Pancake

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The last survivor, captured with a camera phone before being devoured, because we wanted to eat the pancakes more than we wanted to document them.

This morning I cooked up the best pancakes I’ve ever eaten. They were 100% whole wheat but they were so light and fluffy they tasted like they were made with white flour. And the way they were made is the beginning of a grain revolution. Here’s the secret:

  1. Use heirloom grains.
  2. Mill your own flour.
  3. Ferment for a long time with a sourdough starter.

The heirloom grain I used is Sonora wheat, probably the oldest wheat in the Americas. It’s a soft, winter wheat traditionally used for tortillas.

Recipe (based on Nancy Silverton’s pancakes)
210 grams starter
2 tablespoons maple syrup
3 tablespoons safflower or corn oil
2 eggs
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1 teaspoon baking powder

The night before making these pancakes I take a tablespoon of mature starter and add it to 100 grams of freshly milled Sonora wheat flour and 110 grams of water. This mixture will be the 200 grams of starter you’ll use in the recipe.

The next day mix all the ingredients together, fry them up in a pan and get ready to have your pancake paradigm shifted.

New frontiers in baking
Freshly milled heirloom wheat mixed into a very wet dough and fermented for a long period with a sourdough starter is also the way that Dave Miller, a Chico California based baker, makes his bread. He takes 100% whole wheat dough, every bit as wet and gloppy as pancake batter, deftly shapes it into loaves and bakes the best bread on the west coast. The Los Angeles Bread Bakers, a group I co-founded, is hosting a sold out class with Miller later this month and I hope to share on this blog what I learn. There is increasing evidence that this method of baking results in a much healthier product.

Bread Ovens of Quebec Free e-book

outdoor-bread-oven-flat-roof

North American has two regions famous for oven building: New Mexico and Quebec. The design of the ovens of Quebec have their origin in much older French ovens. The Canadian Museum of History has posted an amazing, out of print book, Lise Boily and Jean-François Blanchette’s 1979 book The Bread Ovens of Quebec, in its entirety online. The book includes the history of the Quebec oven, how to build an oven, bread recipes and even “popular beliefs, spells, incantations, and omens” associated with ovens.

I’m really happy with the adobe oven we have in our backyard–it has produced many a tasty pizza and I look forward to having people over to give me an excuse to fire it up. Ovens, in Quebec households were associated with life itself and I understand why.

If you’re interested in more information on DIY ovens, I’d recommend The Bread Ovens of Quebec along with Kiko Denzer’s Earth Ovens and Alan Scott’s The Bread Builders (brick ovens).

If you’d like to see an oven built in the Quebec style, these folks have posted their experience of building one.