Corn. Yeah, it really is that good.

Poor corn.  So faithful.  So forgotten.

For generations, corn has been a staple for whole civilizations of people.  Today, however, not many people toot its horn.  Let me change that for just a minute.

One of the most well-known benefits of corn is its huge fiber content.  It has so much fiber that it is really difficult to digest.  A single ear of corn (medium size, about 7″ long) has 3g of dietary fiber.  One cup of corn has 14.3% of the daily needs of fiber.  The insoluble fiber found in corn is great for working on (and preventing) digestive issues like constipation and hemorrhoids.

Anyone who has eaten corn knows how hard it is to digest and has experienced its benefits but did you know that corn also has the following benefits?

  • Corn is a good source of Vitamin C and manganese.  These are both well-know antioxidants that help protect many of the body’s systems and its cells.
  • More recently, corn’s phytonutrients have been documented to be good antioxidants and also to help reduce the risk of heart disease and other cardiovascular problems.
  • Some of the phytonutrients found in corn include beta-carotene and lutein, both of which help keep our eyes healthy.
  • Corn is a low-calorie food that still has enough fiber to actually makes you feel full.  One ear of corn has only 77 calories.
  • Corn is also a good source of folic acid.  The importance of folic acid (especially for pregnant women) was discussed in more detail in a previous post.
  • Surprisingly, there is a decent amount of protein found in corn, with a single ear having 3g.  The best part of the protein found in corn is that it is high quality with a great amino acid score of 83.
    • Let’s see if I can explain the amino acid score without putting anyone to sleep.
    • Protein is made up of amino acids.  The body breaks protein down into its amino acids in order to use them.  There are 9 essential amino acids, or amino acids that the body can’t produce on its own so we have to get them from our diet.
    • Amino acids can only be used by our bodies in specific proportions.  If you have 100% of 8 amino acids but only have 50% of the 9th, the body will only use 50% of each of the amino acids.  This is a simplification, I’m sure, but you get the point.
    • The amino acid score is a number (from 0 – 100) that tells you how proportionately balanced the amino acid in that food is.  By comparison, a sirloin, which is considered a great protein source, has an amino acid score of 94.
    • In other words, corn is a good source of good protein.
  • The high fiber and good protein quality in corn help regulate how quickly it passes through the digestive system.  This benefits blood sugar by regulating the uptake of sugar from the digestive tract into the blood stream.  This makes corn great for diabetics and anyone trying to control blood sugar.
  • Corn just tastes good.

There are many reasons corn is a great staple for our dinner tables.  If you haven’t had the pleasure of eating some delicious corn lately, look up your favorite recipe and have some tonight.

And, of course, with so many amazing health benefits, you know you can find corn in Dee’s Cereal.  You can read a little more about corn and the rest of the ingredients found in Dee’s Cereal on our nutrition page at http://deescereal.com/nutrition/.

Remember, the choices you make determine the life you live

Sources that weren’t knowledge gained from classes, past reading, and life experience: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90http://home.howstuffworks.com/corn3.htmhttp://nutritiondata.self.com/

 

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Dee’s Banana Nut Muffins ARE GREAT!

It turns out Gaylene doesn’t just do a great job answering phones and taking care of customers around here.  She also has the incredible talent of being able to whip up delicious Dee’s Cereal recipes.
A while back we were looking for something we could use during the in-store demos we do at many of the locations that carry Dee’s Cereal and Gaylene came up with a couple of delectable muffin recipes.  Below is the recipe for my favorite, the banana nut muffin.  You can find this and other recipes on our website under the recipes tab.
You’ll notice Gaylene even put in different sweetener options (honey, sugar, agave, juice concentrate).  You can use any of these depending on your sweetener of choice.  The juice concentrate combination is especially good if you’re watching your sugar intake (such as if you’re baking for someone with diabetes).
This recipe will make 12 regular-size muffins or 48 mini muffins
  • 1 1/2 cups flour, whole wheat (White wheat works best for baking but may be harder to find.  Red wheat will make the muffins too dry.)
  • 3/4 cups Dee’s Cereal
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 1/2 tsp. salt
  • 2 egg whites, slightly beaten
  • 1/2 cup skim milk
  • 2 Tbs. olive oil
  • 1/2 cup honey, OR 2/3 cup sugar, OR 1/2 cup agave, OR 1/4 cup frozen concentrate pineapple juice and 1/4 cup frozen concentrate apple juice
  • 1/2 cup applesauce unsweetened or, if unsweetened isn’t available, lightly sweetened is OK
  • 1/2 cup puréed white beans (purée the canned beans with their juice – consistency should be like thick paste)
  • 3/4 cup ripe bananas, mashed

Directions:

  1. In a mixing bowl combine flour, Dee’s Cereal, baking soda, baking powder, and if you are using sugar as the sweetener, add it to the flour mixture now.
  2. In a separate bowl combine egg whites, milk, olive oil, applesauce, puréed white beans, and, if you are using one of the other sweeteners add it to the wet mixture now.
  3. Add the wet ingredients to the dry ingredients all at once.
  4. Stir just until moist, batter will be lumpy.
  5. Fold in nuts.
  6. Line muffin tin with paper baking cups or spray muffin tin with nonstick cooking spray.
  7. Fill 2/3 full.
  8. Bake at 375 for 15 to 20 minutes for regular-size muffins or 350 for 10 minutes for mini muffins.

Makes 12 regular muffins or 48 mini muffins.  Serve warm from the oven or make a double batch and freeze some for future use.  Enjoy!

I told you she was good!  These are some of my very favorite muffins.  Hopefully you’ll enjoy them as much as we do.  And hopefully they help lead to healthier snacking and baking options for you and yours.

Remember, the choices you make determine the life you live

Garbanzo beans?! In my cereal?! Oh yeah!

I talk to a lot of people about the awesomeness of Dee’s Cereal.  It’s what I do.  Over the years, I’ve heard all sorts of comments and fielded too many questions to number.  Invariably, though, the weirdest looks come when I tell people that Dee’s Cereal has garbanzo beans.  It may sound weird, but garbanzo beans are one of the reasons Dee’s Cereal has helped so many people.

Check out these nutrition facts found at nutritiondata.com to see for yourself.  (Chickpeas is just another name for garbanzo beans)

You can see there that garbanzo beans are well-balanced in macronutrients (carbs, fats and protein). Recommendations vary on what that balance should be but 68% carbohydrates, 14% fat and 18% protein is a great balance for a healthy diet.

Garbanzo beans are also one of the best protein sources found in the plant world.  Along with quinoa and amaranth, garbanzo beans are one of the reasons you are able to get such great protein from Dee’s Cereal.  The best part is that Dee’s Cereal provides the great protein you would normally have to find in meat without adding all the extra solid fats.

The “Amino Acid Score” tells how well-balanced the essential amino acids are in a food.  Amino acids are the building blocks of protein; they are what protein is made up of.  Essential amino acids are the amino acids our body needs but can’t produce on its own.  There are 9 of them and the only way we can get them is by eating foods that contain them.  The body can only use essential amino acids proportionately.  For example, if a food contains 100% of 8 of the amino acids but only has 50% of the 9th, then the body can only use 50% of the essential amino acids found in that food.

A score of 106 shows that the amino acids in the protein derived from chickpeas has a complete amount of each essential amino acid.  This is what is meant by a food being a “complete protein”.  This is one of the best reasons for including garbanzo beans in a food like Dee’s Cereal.  That protein balance helps the body get the nutrients it needs.  It also makes it so the feeling of being full lasts longer because there is a better balance between carbs, proteins and fats.  This is one reason why eating Dee’s Cereal keeps you full longer than eating oatmeal or boxed cereals.

Garbanzo beans also help in maintaining your energy when you eat Dee’s Cereal because they are high in dietary fiber.  Fiber is basically everything in plants that our body can’t absorb.   This means that when we eat fiber, we give the body something to clean its insides with as it works through the digestive system.  It also gives us the feeling of being full that lasts longer than when we eat refined grains or sugars.  It has also been shown to help balance blood sugar and reduce the chance of developing Type 2 diabetes.

If you scroll to the bottom of the nutritiondata.com page I linked to above you can see more of the amazingness found in garbanzo beans.  They are a good source of folate and manganese, a decent source of copper, iron and phosphorous, as well as containing other minerals and vitamins in a low-fat food.

So, yeah, it may sound funny to have garbanzo beans in your cereal but thank goodness they’re in there.  They are one of the fantastic ingredients that make Dee’s Cereal such a unique, nutritious and delicious meal.

And, yes, awesomeness and amazingness are words…at least they are now.

Remember, the choices you make determine the life you live