Videos now online.

I have finally gotten around to putting some of Linda’s cooking videos online.  Under the tab “Your Pantry” you will find 2 series of instructional videos. 

Your Pantry

The first series is “After School Snacks”.  It consists of 5 new videos for making great gluten free after school snacks.

The second series is called “Gluten Free Whole Grain Quick Breads”.  It also has 5 different videos showing you how to make great whole grain quick breads that are all gluten free.

It always was Linda’s intent to have them available and be shared.

Hearty Beef and UnBarley Soup and Oat Groat Giveaway

Beef Un-Barley Soup

Beef and Oat Groat Soup photo by vsimon

Hum? Doesn’t barely have gluten? Yes, you are right.

But certified gluten free oat groats don’t. Please let me introduce you. Oat groats make a fantastic gluten free stand-in for glutinous barely. 

Cream Hill Estates grows and produces certified gluten free oats. They are not cross contaminated with glutinous grains during growing, milling, package, or transport. Cream Hill Estates is offering a package of their certified gluten free oat groats to one random winner who comments below. 

Oat whole grain nutrition.

Oat groats are truly whole grains. And no doubt about it, they are tasty, filling and nutritious. Two new pilot studies from Scandinavia show oats increase vitamin B1, magnesium, zinc, fiber, and antioxidants in the gluten-free diet.

Oats are a rich source of a unique fiber called beta-glucan. It lowers cholesterol and the risk of heart disease. It also enhances the immune response to bacterial infections. Beta-glucan helps stabilize blood glucose levels in people with Type 2 diabetes. And, a study published in the American Journal of Clinical Nutrition shows a low glycemic diet, including oats, resulted in greater weight loss than a conventionally balanced diet.

Are oats right for me?

Only you will be able to decide. Please visit my Nourish column in the National Foundation for Celiac Awareness newsletter for more info. Scroll down a bit for the Oh Boy, Oats! article.

Hearty, and super simple in a slow cooker.

You can dump everything raw into the slow cooker. But you’ll get better brown color and flavor if you brown the beef in a separate pan first. This extra step isn’t difficult and immediately fills the house with beefy aroma.

Round steak is a flavorful, inexpensive cut of meat. And tough if cooked quick. Cooking low and slow magically makes it tooth tender.

Oat groats take a long time to cook too. Perfect for a slow cooker. They ooze body into the soup broth. And also add tender, not too chewy, not mushy texture to the chunks. I think even fans of beef barely soup wouldn’t recognize these are oats, not barely.

Of course, the onions are optional if you don’t tolerant them.

Beef and UnBarley Soup

serves 6-8 metric measures
1 ½ pound beef round steak .7 kg
1 cup oat groats 100 gm
1 cup diced onion 130 gm
1 cup diced celery 130 gm
1 cup diced carrot 130 gm
8 cups gluten free beef broth
(or 8 cups water and 2 tablespoons Better than Bouillon Beef base)
2 liters

Cube beef into small pieces. Brown in a large sauté pan.

Put browned beef and everything else into a 12 cup crock-pot.

Cover and cook on high for 8 hours.

Enjoy your day, and your dinner. 🙂

Extras freeze well, so make a lot and save some for next month.

How to enter to win Cream Hill Certified Gluten Free Oat Groats.

1. Visit Cream Hill Estates recipe page and decide which recipe you would like to try first.

2. Tell us which recipe you chose in the comments below by February 10, 2010.

A winner will be selected by random number generator and notified by email February 11, 2010.

Full disclosure- Cream Hill Estates provided me with free oat products for recipe development. And I am happy to share simply, healthy dishes made with oats.

Update 2-11-10. The winner of the certified gluten free ot groats is Debora.

Snack on Crunchy Buckwheat Groats

crunchy buckwheat groats

seasoned crunchy buckwheat groats photo by vsimon

It was difficult to get this shot. Vincent kept eating them.

Plain buckwheat groats have a soft crunch right out of the bag. But I wanted to try dressing them up a bit, and this was an addictive hit.

Groat is a weird word

Yes, it is. It means a grain without the hull. Except that buckwheat isn’t truly a grain. And it is not wheat. So maybe it isn’t the best word here, but it is what this whole seed is called.

Super Duper Nutrition

We need tee shirts that say, “Eat more buckwheat!”

Buckwheat improves your flow. Your cardiovascular flow that is. It lowers cholesterol and high blood pressure.

It also improves glucose and insulin response.

And it quiets the “hungry, hungry” whispers for a long time.

Keeping it gluten free

Balsamic vinegar is gluten free.

You’ll have to look for gluten free soy sauce. Caution, caution! Many brands are made with wheat and soy. They will have wheat on the ingredient label and the allergen statement.

You want soy sauce made only with soy. It may be called soy sauce or tamari.  You can probably findit locally, or order online.

Crunchy Buckwheat Groats

serves 1 husband with the munchies metric measures
1 cup buckwheat groats 170 gm
1 tablespoon butter or oil 15 gm
1 tablespoon balsamic vinegar 15 ml
1 tablespoon gluten free soy sauce 15 ml

Put butter and groats in a small saucepan. Stir and cook over medium heat until the buckwheat darkens a bit and you get a fragrant nutty whiff. This will take only a few minutes.

Sprinkle vinegar and soy sauce over groats. Stir to combine well.

Spread groats in a shallow pan. Allow to cool and dry, about 15 minutes.

Hide them if you need them for later.

They store well on the counter, no special treatment needed.

What can I do with these savory little nuggets?

Eat out of hand.

Add to trail mix.

Top salads.

Sprinkle over veggies.

Your idea here ____________ .

“Eat more buckwheat!”

Update 1-26-10 This recipe was submitted to Amy Green’s Slightly Indulgent Tuesdays at Simply Sugar and Gluten Free. Be sure to hike over there and add you best recipe.