Grains, beans, nuts and seeds

This year, we are trying a regimen of whole-grain cooking. To this end, I am learning more about grains, beans, nuts and seeds. Actually each of these are the seed of a different plant, so they all contain nutrients needed to sustain life.

"Grains are the seeds of grasses. Examples include: wheat, corn, oats, and rice. Beans are the seeds of legumes. Examples include: peas, lentils, soybeans, and chickpeas. Nuts are the seeds of trees. Examples include walnuts, hazelnuts, and pecans. And seeds are…well…seeds. Examples include sesame seeds, poppy seeds, and sunflower seeds."

Food	Latin Name	Order	Glycemic Index
Barley*	Hordeum vulgare	Poales	25
Wheat berry*	Triticum aestivum	Poales	45
Bulgar wheat*	Triticum aestivum	Poales	47
Wheat bran*	Triticum aestivum	Poales	60
Couscous*	Triticum aestivum	Poales	65
Chickpea	Cicer arietinum	Fabales	10
Soybean	Glycine max	Fabales	18
Lentil	Lens culinaris	Fabales	28
Black bean	Phaseolus vulgaris	Fabales	30
Pinto bean	Phaseolus vulgaris	Fabales	30
Sunflower seed	Helianthus annuus	Asterales	<20
Poppy seed	Papaver somniferum	Ranunculales	<20
Chia	Salvia hispanica	Lamiales	<20
Sesame seed	Sesamum indicum	Lamiales	<20
Flax	Linum usitatissimum	Malpighiales	<20
Buckwheat	Fagopyrum esculentum	Caryophyllales	45
Quinoa	Chenopodium quinoa	Caryophyllales	53
Hominy	Zea Mays	Poales	40
Polenta	Zea Mays	Poales	68
Rice	Oryza sativa	Poales	50
Oats	Avena sativa	Poales	55
Millet	Pennisetum glaucum	Poales	67

* Contains Gluten

We've had a successful 2017 with our Kaiser Wellness Center tumblr recipe blog. With the addition of a George Foreman grill and a pressure cooker, I hope to continue adding successful healthy recipes throughout 2018. See previous post for a discussion of glycemic index.

If you're wondering where to find whole grains at a low price, look no further than WinCo Foods. Note: you must be comfortable buying from bulk bins.

Whole Foods, Porter Ranch

Removing the items not available at one or more stores, that leaves us with 15 items which can be purchased at all 4 stores. If you purchased one pound of each item, the total cost is shown below for comparison. For us, we would have to drive almost 40 miles to any of the nearest WinCo stores, but since we get 40 mpg that is just 2 gallons of gas (approximately $8), well worth the price difference. And we just have to remember to visit WinCo when we visit family, when we're making the trip already.

WinCo             $21.45
Walmart           $61.95
Whole Foods   $66.53
Von's                $65.23

Also, some of the items (e.g. couscous and polenta) must be ordered online for in-store pick-up at WalMart and delivery via Amazon for Whole Foods and is not routinely stocked at our nearest store location.  WinCo has all these items in stock, in the bulk section, with the exception of poppy seeds.

Brown rice, pearled barley, green lentils

Comparing the prices of some dry beans

Removing the items not available at one or more stores, that leaves us with 7 items which can be purchased at all 4 stores.

WinCo             $  7.27
Walmart           $10.52
Whole Foods   $21.23
Von's                $16.13

The beans below were purchased in Long Beach while Mike was attending the CSULB Student Sustainability Coalition meeting on Friday, April 20th.

References

http://www.diagnosisdiet.com/food/grains-beans-nuts-and-seeds/ 

https://en.wikipedia.org/wiki/Phaseolus_vulgaris

http://elitemensguide.com/glycemic-index-chart-and-glycemic-load-chart-of-common-foods/

Joseph Mercola and Kendra Degen Pearsall. Healthy Recipes for Your Nutritional Type (The Perfect Companion to Dr. Mercola's book Take Control of Your Health). 2007, Mercola.com, p 261.

Judith Finlayson. The complete whole grains cookbook. 2008, R. Robert, p 218.

Sheryl London and Mel London. The versatile grain and the elegant bean: a celebration of the world's most healthful foods. 1992, Simon & Schuster.

Winter Garden Progress

As a teacher, I'm always optimistic at the start of the semester! It seems appropriate to start a batch of seeds and watch tangible growth as the academic year progresses. The image below shows the layout of my seed starting trays, filled with seed-starting soil. I don't know if it is actually critical to have this type of setup, but I usually have good results with it.

I also have indicated the year in which the seeds were harvested (or printed date if the seeds were not collected by myself). I did a bit of research on the optimum germination conditions and timing for the seeds I planted. Fall 2017 overall was unusually warm, so I don't know if that effected my plants in a good way or in a bad way.

I can say that I borrowed seed stocks from the Seed Library of Los Angeles (grey zucchini squash, Tondo di Piacenza squash, and Rosa Bianca eggplant). I arranged the trays in a window box (extremely sunny) inside our house (not too hot) and right near the sink (to not forget to water them).

I kept a tally of which seeds germinated, and roughly how long the seedlings took to emerge. In October, I transferred them outdoors in hopes that we would have cooler wetter weather on the way. However, cooler weather was not in the forecast (hindsight is 20/20).

It looks like the Tondo di Piacenza squash maybe needs warmer weather or longer days to encourage germination? Possibly same with lettuces? Or maybe the bean seeds need to be scarified. Or maybe I planted them too deep, lettuce seeds need light to signal germination. Or maybe the Red Lettuce is too old or didn't fill its seeds well when it was setting on seeds.

#SoCal #SFV Weather watch @wunderground Wind advisory with gusts to 40 mph 🌬 and excessive heat warning Temperatures... 100-106 degrees 🔥🌞🌡 pic.twitter.com/E2Ifr68HkX

— Kayla A. Kaiser (@hamerk02) October 21, 2017

I killed that praying mantis by putting her outside on the blacktop, then did a bit of reading and found out that she would not have been harmful to the garden. Still feeling a bit guilty about doing that. I did have an aphid infestation, but left it for months untreated since it's only advised to apply dormant oil when the temperature is above 40 deg F but below 90 deg F. Thus I have only applied it this past weekend (Jan 7, 2018).

#nofilter #flowers

A post shared by Kayla Kaiser (@hamerk02) on Nov 29, 2017 at 7:42am PST

I made an idealized layout of where everything should end up, which is important because certain plants protect other plants from pests (for example marigold is an effective trap crop). And some plants engage in chemical warfare with each other, preventing one or the other from growing optimally (for example geranium is not good for solanales). Some plants bring out the best in other plants, so they should be nearby each other (basil is said to be beneficial for tomato).

You can see actual photos of the seedlings here: Winter Garden Album on Facebook

The Bad News: The geranium finally died, so it has been removed. The peppers also have been retired. I never found any zinnia. There's no basil. I have never had luck germinating beans, so there are none of those. The squash didn't survive, not sure why. I didn't plant any carrots or peas. The mustard didn't survive. The tomato is long gone by now. The lettuces didn't survive.

The Good News: Starting in the upper left corner of the map above, one okra plant is alive. A strong crop of chard is nearby. Everything on the upper right corner of the map above has been retired or relocated.  The lower left corner holds 2 Rosa Bianca eggplant, 2 French (dwarf) marigolds, 1 large radish and 7 smaller ones. We have 2 Lacinato kale plants and 1 Red Russian kale that survived.

I'm so happy we're past the winter solstice. I can feel each day being longer than the preceeding one and before we know it, we'll be back in summer! I am planning to plant some seeds soon, to get another round of lettuce, spinach, herbs, squash, tomatoes and peppers. I have posted some gardening guides on our Kaiser Wellness Center website, which I refer back to often when deciding what to plant and when. Since I don't have a public garden anymore, I really have given up tagging each plant with a QR code. Maybe I'll repurpose the QR codes for some other application.