Dessert
Kara’s Incredible Chocolate Chip Cookies
Tip-As with any cookie DO NOT OVER BAKE. Check the cookies at 9 minutes, once the edges just begin to brown, pull them out, but don't touch. Let them set up for 5 minutes before touching them or they will fall apart.
1 cup butter
2/3 cup sugar
1 cup brown sugar
1 teaspoon vanilla
3 eggs
1-3.4 oz. box of instant pudding
1 teaspoons salt1 teaspoon baking soda
1 teaspoon baking powder
3- 4 cups soft white wheat flour
1/2 to 1 bag of chocolate chips
Cream butter, sugars, vanilla and eggs. Beat in pudding. Add dry ingredients and mix. Stir in chocolate chips. Bake for 9 min. @350 degrees. These are even better if you refrigerate overnight or freeze up to 6 months before baking
Shari’s Whole Grain Crepes
Put all ingredients in a blender:
1 cup freshly ground soft white wheat flour (tastes good with other wheat as well, just a little heavier)
1/4 C powdered sugar
1 tsp salt
1 cup milk
2 eggs
Blend just until smooth. Add more milk if needed. You want these real thin . Pour some batter on a skillet with melted butter, swirl to spread into a very thin circle. Fry them on both sides until lightly golden. Repeat, adding a thin coat of butter each time (I just use the stick to rub some on the pan each time). Fill with fresh fruit and creme.
Shari’s Apple Upside-Down Cake
1 1/2 sticks butter, softened
1/3 C. brown sugar
2 T. maple syrup
2 large, crisp apples, peeled and cut into 1/2 inch chunks
1/2 C. coarsely chopped almonds (opt.)
1 t. fresh lemon juice
1/2 t. cinnamon
1/4 t. salt
1 1/2 C. flour
1 t. baking powder
3/4 C. sugar
2 large eggs
1/2 t. vanilla
1/2 C. buttermilk
Preheat oven to 350. Butter a 9 inch round cake pan, one at least 2 inches deep. In a medium sauce pan, melt 4 T. butter. Add the brown sugar, maple syrup and stir over medium heat until the sugar bubbles. Remove from heat and stir in apples, nuts, lemon juice and cinnamon. Spread on bottom of cake pan. In a bowl, whisk together flour, baking powder and salt; set aside. Then whip 8 T. butter until smooth. Add sugar and beat on medium until light and fluffy. Add eggs. Mix and add in vanilla. Add flour mixture and buttermilk. Mix until just combined. Drop by spoonfuls over apples in pan and covering apples completely. Bake until golden about 35 min. When done, let cook 5 min. then flip over on plate. Let sit about 5 min. then remove pan. Serve with ice cream.
Cindy’s Carob/Cocoa Brownies
2 eggs 2/3 c honey (I used 1/2 apple sauce 1/2 honey)
1 tsp vanilla 1/2 c melted butter (not hot)
1 mashed banana
1/2 tsp salt 1 tsp soda
3/4 c water 1/3 c sifted carob (I used cocoa powder)
1 c whole wheat flour (I used 1/2 white flour to apease my lighter crowd)
1 c chopped walnuts
1-2 cups shredded zucchini
TIP- Whole wheat baked goods should be under cooked…never over cook or they will be dry.
You can also refrigerate the batter for 20-30 minutes before adding the baking sodas or powders to hydrate the wheat. Add more liquid if it looks dry.
Beat eggs, add all other wet ingredients. In a separate bowl, mix together the dry ingredients. Combine together and mix well. Stir in nuts. Pour into a greased 9" x 13" glass baking dish. Bake exactly 23 minutes at 350* I made a double batch and cooked it for 25 minutes. If you over cook it, it will be dry.
Cindy’s Walnut Brownies
1/2 c Butter
1/2 c Carob Powder
1/2 c oil
1 c honey (I use 1/2 c honey, 1/2 c apple sauce)
2 eggs
1 tsp vanilla
1/2 c nuts
1 1/4 c wheat flour
1/2 tsp soda
1/2 tsp baking powder
Melt butter, add carob powder and oil. Add honey. Stir. Beat eggs and vanilla; add to butter mixture. Stir in flour. Cover and put in refrigerator to let the flour hydrate-aprox 30 minutes. Remove and add apple sauce if too thick. Add baking powder and baking soda and nuts. Bake at 350* for 20 minutes. Do not over cook or they will be dried out. It is better to under cook whole wheat baked goods.
Cindy’s Carrot cake
2 c whole wheat flour (I use hard white wheat...still light enough for me)
2 tsp baking powder
1 tsp soda
1 tsp salt 2 tsp cinnamon
1/2 c chopped nuts (I used slivered almonds, but I usually use walnut)
3/4 c oil (You can use half apple sauce or use coconut oil)
3/4 c honey 4 eggs
2 c shredded carrots (can use dehyderated carrots, hydrate first)
1 c. crushed pineapple (I did not drain the juice)
I also add shredded coconut sometimes.
Mix dry ingredients well. Add oil, honey & eggs. Mix well: stir in remaining ingredients. Pour into 2 or 3 greased and floured 9" layer pans or a 9" x 13" pan. Bake a t 350* for 35 minutes. TIP: when cooking with whole wheat-Do not overcook. It is better to be a little under cooked than over cooked. Cool and top with lemon sauce or cream cheese frosting.
Cream Cheese frosting (Try it I was skeptical at first too.)
8 oz cream cheese
6 TBSP softened butter
2-4 TBSP honey
1 tsp vanilla
Cream butter and cream cheese until light and fluffy. Add, honey and vanilla. Beat well. Spread on cake.
Lemon Sauce
2 c whole milk 4 egg whites
2 whole egg 2-4 TBSP stevia (powdered) Do not use too much or it will taste bitter
1 tsp vanilla 1 TBSP cornstarch
1/2 c cream Juice and rind from one lemon.
My grandma uses 1 TBSP butter in her sauce (I did not use butter) and does not use cream-
In a bowl, beat egg and egg whites together with stevia and cornstarch. Mix well. In a small sauce pan bring milk and cream to a boil. Stir contantly. Remove from heat and add in lemon & rind if you want to add rind). Slowly add some of the milk mixture to the egg mixture stirring the egg mixture constantly (you do not want to cook your eggs). After you have 1/3 to 1/2 of the milk mixture into the egg mixture add it back into the rest of the milk mixture, whisking constantly. Continue to cook until it is a saucy consistency
Tuesday, February 2, 2010
Dinner Recipes
Dinner
Basic pizza dough
2 c hot water
1 c sour dough starter
2 Tbsp sugar
1 Tbsp Salt
3 Tbsp Olive oil
1 c Amarath-ground- (Can substitute wheat flour, or other ground grain)
3 c hard white wheat
2 Tbsp yeast
2 c white flour
Mix all ingredients in Bosh mixer, add 2 cups flour, add yeast on top. Mix and gradulally add flour till the dough pulls away from the center column. Let dough knead for 8 minutes.
Makes 3 Focaccia breads, 36 bread sticks, or 4 pizzas.
Pizza-Roll out ¼ of dough onto brown parchment paper, sprinkled with corn meals or semonila flour- to ¼” Top with toppings. Bake 500* on a preheated pizza stone. Bake pizza for 8 minutes.
Roll our bread sticks to ½” Cut into strips and let rise till double. Bake at 500* for 6-8 minutes. Remove from over and top with
¼ cup parmesean cheese
1 Tbsp Italian seasoning
½ tsp garlic salt.
Focaccia Bread- Roll out dough to 1/3” Let rise till double. Make indents on bread with finger. Bake at 500* for 6 minutes. Remove from oven and top with 3 Tbsp Olive oil, 2 Tbsp Rosemary and 1 Tbsp Kosher salt.
Kara’s Multi Grain Pizza Dough
1 1/2 cup water
1 cup sour dough starter
2 cup spelt flour
1 cup amaranth flour
1/3 cup honey
1 tablespoon
Real salt
3 tablespoon extra virgin olive oil
2 tablespoon yeast
2 cup white flour
Combine water, sourdough starter and whole grain flours. Mix and let sponge (rest) covered at least 12, but no more than 24 hours at room temperature (can sponge longer in fridge). After the soaking period, Place all ingredients except white flour in mixing bowl, yeast on top. Turn on mixer. Add white flour until dough pulls away from sides and center post. Knead 8 minutes. Preheat oven to 550 degrees (convection is best) Let dough rest 30 minutes in an oiled bowl covered with plastic wrap (optional). Divide dough in fourths, roll out on a floured surface, transfer to parchment paper. Top and bake on a preheated pizza stone for 6 minutes or until crust is crisp. Let cool 5 minutes for cheese to set before cutting.
Pear Walnut Topping
1 tablespoon extra virgin olive oil
2 firm pears, sliced
½ red onion, sliced thin
2 tablespoon sucanat
½ teaspoon salt
½ cup walnuts
3 cups mozzarella cheese
1 cup feta cheese
Saute pears on medium high heat in a large pan until browned, add onions, sucanat and sugar, cook. Turn off heat and mix in walnuts. Let cool slightly before arranging on dough, top with cheeses.
Cinnamon Pizza
½ batch of multigrain pizza dough parchment paper
2 tablespoons butter, melted
3 tablespoons sucanat
1 teaspoon cinnamon
Roll dough out to ½ inch, place on parchment paper. Brush with melted butter and sprinkle with cinnamon sugar.
Strudel
2 tablespoons butter, softened
3 tablespoons sucanat
3 tablespoons sprouted flour
1/8 teaspoon cinnamon
dash of salt
Cut butter into dry ingredients. Crumble the strudel on top of the dough and let rise for 30 minutes. Bake at 500 degrees for 5 minutes.
Glaze
1 teaspoon milk
1 tablespoon butter, melted
¼ teaspoon vanilla
¾ cup powdered sugar
Whisk until smooth. Let bread cool slightly and drizzle with glaze.
Per Medium Pizza
1 cup shredded mozzarella cheese
1 cup fresh spinach
4 dried figs, sliced 1 slice prosciutto, thinly sliced and cooked
1/2 fresh lemon
Preheat oven and pizza stone to highest setting (mine is 550) Roll out the dough and place on parchment paper. Sprinkle ¼ of the cheese evenly on dough. Lay spinach leaves as flat as possible on cheese. Layer figs on spinach, sprinkle with cooked prociutto and remaining cheese. Bake for 5-7 minutes, until crust is brown. While still hot, grate lemon zest on top of cheese and sprinkle lemon juice over entire pizza.
Kara’s Herbed White Chicken Pizza
TIP- I started with a basic white sauce and kicked it up with herbs from the garden. If I didn't have fresh sage on hand I would have used dried thyme, dried sage is yucky.2 tablespoons butter
2 tablespoons flour
1 clove garlic
2 tablespoons fresh sage, chopped
1 cup milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon nutmeg, freshly grated
1/2 cup parmesean cheese, grated Fresh Arugula.
Cook butter and flour for 2 minutes on medium heat. Add garlic and herbs, cook 30 seconds and add milk. Stir constantly and add salt, pepper, nutmeg and cheese until melted. Add more milk to thin if needed.Once the flavorful sauce was under control I focused on the toppings. I had some procuttio ready to go from last week's pizza, so I used that in place of the bacon. I sliced red peppers and heated a pan really hot, sprinkled with a little sugar (sucanat for me) and salt. Sizzled those for about 2 minutes in a bit of oil. (This is a great way to soften and brown vegetables for a flavorful, less watery pizza topping. Then just chopped up some chicken, sprinkled on the pine nuts and mozzarella and baked to yummy perfection. And yes, I reuse my parchment paper until it falls apart.
Kara’s Thai Chicken Pizza
The Sauce:
3 tablespoons peanut butter
3 tablespoons rice vinegar
2 tablespoons soy sauce
1 tablespoon Thai chili sauce
1 tablespoon minced fresh ginger
1 garlic clove, pressed
2 teaspoons honey
Mix all ingredients thoroughly. Smear a thin coat on the dough and toss the chicken with the rest. My favorite toppings include; bean sprouts, grated carrots, green onions, thinly slices bell peppers, crushed peppers, cilantro and provolone cheese.
Shari’s Spanish Omelet Pizza
1/2 lb red potatoes, peeled and cut into 1/2 inch cubes, about 1 cup
3/4 C chopped bell peppers, various colors
1 T olive oil
1/4 C. chopped onion
1 tsp chopped canned chipotle peppers in adobo sauce
4 large eggs, lightly beaten
1/8 t. freshly ground black pepper
salt to taste
1 large ball of whole wheat pizza dough (I bought mine from Fresh & Easy)
6 oz. Monterey Jack cheese
2 T. chopped cilantro
In a small pan, boil the cubed potatoes until barely tender. Drain. In a small omelet pan or skillet over medium-high heat, saute the bell peppers and onion in olive oil for 3 minutes. Add the reserved potatoes and cook for 2 minutes. Add the chipotle peppers and stir to combine. Add the eggs and stir and cook until the eggs are no longer runny. Salt and pepper to taste. Remove from heat and let cool about 10 minutes. Spread on rolled out pizza crust. Top with grated cheese. Bake in 500 degree oven for about 10 minutes or until bubbly and golden. Sprinkle with chopped cilantro when done.
**Recipe adapted from The Ultimate Pizza book
Kara’s Fresh Pasta
2 cups flour (white, semolina, whole wheat pastry flour, spelt)
½ tsp salt
2 eggs
¼ c milk
Mix together flour an salt. Add eggs, and milk; knead dough until flour is stiff. Let rest 15 minutes. Roll into a ball and quarter. Using ¼ of the ball at a time roll out to 1.8” or 1/16” thick. Cut into desired shapes. Let dry for 1-3 hours on a flat surface. Cook in boiling water for 3 minutes or bag up and freeze up to 6 months.
Basic pizza dough
2 c hot water
1 c sour dough starter
2 Tbsp sugar
1 Tbsp Salt
3 Tbsp Olive oil
1 c Amarath-ground- (Can substitute wheat flour, or other ground grain)
3 c hard white wheat
2 Tbsp yeast
2 c white flour
Mix all ingredients in Bosh mixer, add 2 cups flour, add yeast on top. Mix and gradulally add flour till the dough pulls away from the center column. Let dough knead for 8 minutes.
Makes 3 Focaccia breads, 36 bread sticks, or 4 pizzas.
Pizza-Roll out ¼ of dough onto brown parchment paper, sprinkled with corn meals or semonila flour- to ¼” Top with toppings. Bake 500* on a preheated pizza stone. Bake pizza for 8 minutes.
Roll our bread sticks to ½” Cut into strips and let rise till double. Bake at 500* for 6-8 minutes. Remove from over and top with
¼ cup parmesean cheese
1 Tbsp Italian seasoning
½ tsp garlic salt.
Focaccia Bread- Roll out dough to 1/3” Let rise till double. Make indents on bread with finger. Bake at 500* for 6 minutes. Remove from oven and top with 3 Tbsp Olive oil, 2 Tbsp Rosemary and 1 Tbsp Kosher salt.
Kara’s Multi Grain Pizza Dough
1 1/2 cup water
1 cup sour dough starter
2 cup spelt flour
1 cup amaranth flour
1/3 cup honey
1 tablespoon
Real salt
3 tablespoon extra virgin olive oil
2 tablespoon yeast
2 cup white flour
Combine water, sourdough starter and whole grain flours. Mix and let sponge (rest) covered at least 12, but no more than 24 hours at room temperature (can sponge longer in fridge). After the soaking period, Place all ingredients except white flour in mixing bowl, yeast on top. Turn on mixer. Add white flour until dough pulls away from sides and center post. Knead 8 minutes. Preheat oven to 550 degrees (convection is best) Let dough rest 30 minutes in an oiled bowl covered with plastic wrap (optional). Divide dough in fourths, roll out on a floured surface, transfer to parchment paper. Top and bake on a preheated pizza stone for 6 minutes or until crust is crisp. Let cool 5 minutes for cheese to set before cutting.
Pear Walnut Topping
1 tablespoon extra virgin olive oil
2 firm pears, sliced
½ red onion, sliced thin
2 tablespoon sucanat
½ teaspoon salt
½ cup walnuts
3 cups mozzarella cheese
1 cup feta cheese
Saute pears on medium high heat in a large pan until browned, add onions, sucanat and sugar, cook. Turn off heat and mix in walnuts. Let cool slightly before arranging on dough, top with cheeses.
Cinnamon Pizza
½ batch of multigrain pizza dough parchment paper
2 tablespoons butter, melted
3 tablespoons sucanat
1 teaspoon cinnamon
Roll dough out to ½ inch, place on parchment paper. Brush with melted butter and sprinkle with cinnamon sugar.
Strudel
2 tablespoons butter, softened
3 tablespoons sucanat
3 tablespoons sprouted flour
1/8 teaspoon cinnamon
dash of salt
Cut butter into dry ingredients. Crumble the strudel on top of the dough and let rise for 30 minutes. Bake at 500 degrees for 5 minutes.
Glaze
1 teaspoon milk
1 tablespoon butter, melted
¼ teaspoon vanilla
¾ cup powdered sugar
Whisk until smooth. Let bread cool slightly and drizzle with glaze.
Per Medium Pizza
1 cup shredded mozzarella cheese
1 cup fresh spinach
4 dried figs, sliced 1 slice prosciutto, thinly sliced and cooked
1/2 fresh lemon
Preheat oven and pizza stone to highest setting (mine is 550) Roll out the dough and place on parchment paper. Sprinkle ¼ of the cheese evenly on dough. Lay spinach leaves as flat as possible on cheese. Layer figs on spinach, sprinkle with cooked prociutto and remaining cheese. Bake for 5-7 minutes, until crust is brown. While still hot, grate lemon zest on top of cheese and sprinkle lemon juice over entire pizza.
Kara’s Herbed White Chicken Pizza
TIP- I started with a basic white sauce and kicked it up with herbs from the garden. If I didn't have fresh sage on hand I would have used dried thyme, dried sage is yucky.2 tablespoons butter
2 tablespoons flour
1 clove garlic
2 tablespoons fresh sage, chopped
1 cup milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon nutmeg, freshly grated
1/2 cup parmesean cheese, grated Fresh Arugula.
Cook butter and flour for 2 minutes on medium heat. Add garlic and herbs, cook 30 seconds and add milk. Stir constantly and add salt, pepper, nutmeg and cheese until melted. Add more milk to thin if needed.Once the flavorful sauce was under control I focused on the toppings. I had some procuttio ready to go from last week's pizza, so I used that in place of the bacon. I sliced red peppers and heated a pan really hot, sprinkled with a little sugar (sucanat for me) and salt. Sizzled those for about 2 minutes in a bit of oil. (This is a great way to soften and brown vegetables for a flavorful, less watery pizza topping. Then just chopped up some chicken, sprinkled on the pine nuts and mozzarella and baked to yummy perfection. And yes, I reuse my parchment paper until it falls apart.
Kara’s Thai Chicken Pizza
The Sauce:
3 tablespoons peanut butter
3 tablespoons rice vinegar
2 tablespoons soy sauce
1 tablespoon Thai chili sauce
1 tablespoon minced fresh ginger
1 garlic clove, pressed
2 teaspoons honey
Mix all ingredients thoroughly. Smear a thin coat on the dough and toss the chicken with the rest. My favorite toppings include; bean sprouts, grated carrots, green onions, thinly slices bell peppers, crushed peppers, cilantro and provolone cheese.
Shari’s Spanish Omelet Pizza
1/2 lb red potatoes, peeled and cut into 1/2 inch cubes, about 1 cup
3/4 C chopped bell peppers, various colors
1 T olive oil
1/4 C. chopped onion
1 tsp chopped canned chipotle peppers in adobo sauce
4 large eggs, lightly beaten
1/8 t. freshly ground black pepper
salt to taste
1 large ball of whole wheat pizza dough (I bought mine from Fresh & Easy)
6 oz. Monterey Jack cheese
2 T. chopped cilantro
In a small pan, boil the cubed potatoes until barely tender. Drain. In a small omelet pan or skillet over medium-high heat, saute the bell peppers and onion in olive oil for 3 minutes. Add the reserved potatoes and cook for 2 minutes. Add the chipotle peppers and stir to combine. Add the eggs and stir and cook until the eggs are no longer runny. Salt and pepper to taste. Remove from heat and let cool about 10 minutes. Spread on rolled out pizza crust. Top with grated cheese. Bake in 500 degree oven for about 10 minutes or until bubbly and golden. Sprinkle with chopped cilantro when done.
**Recipe adapted from The Ultimate Pizza book
Kara’s Fresh Pasta
2 cups flour (white, semolina, whole wheat pastry flour, spelt)
½ tsp salt
2 eggs
¼ c milk
Mix together flour an salt. Add eggs, and milk; knead dough until flour is stiff. Let rest 15 minutes. Roll into a ball and quarter. Using ¼ of the ball at a time roll out to 1.8” or 1/16” thick. Cut into desired shapes. Let dry for 1-3 hours on a flat surface. Cook in boiling water for 3 minutes or bag up and freeze up to 6 months.
Breads, Tortillas, Pita, Tortilla, Pizza,
Breads
Kara’s White Wheat Sandwich Bread
TIP-This bread is perfect for sandwiches and french toast. It is light and mild tasting. If you are just switching from white bread, this is an easy transition. If you meet resistance with your family, start with half white flour and half white wheat and slowly replace the white with wheat flour.
5 cups warm water
1/2 cup light olive oil
1/3 cup honey
1 tablespoon salt
2 tablespoons dough enhancer
15 cups hard white wheat flour
2 tablespoons SAF instant yeast
Place water, oil, honey, salt, and dough enhancer in mixing bowl. Put 10 cups of flour on top. Make a well for the yeast and knead with dough hook adding remaining flour just until the dough pulls together. Start timer for 8 minutes. Keep a watch on the dough in the first few minutes to make sure it is kneading and not all stuck to the center post, add more flour as needed. Remove dough from bowl and work on oiled surface to divide, weigh and form loaves. Place in sprayed pans, let rise until 1 ½ inches past the loaf pan's edge. Place in a 400 degree oven for 5 minutes. Drop the temperature to 325 degrees and finish baking for 20 minutes, do not open the oven door. After 25 minutes in the oven remove one loaf and check the internal temperature. The loaves are done at 180 degrees, remove promptly from loaf pans and let cool on wire racks. Slice with an electric knife.
Shari’s Garden Biscuits
2 t. yeast
2 1/2 C flour
1 T sugar
1 1/2 t. baking powder
1/2 t. baking soda
1/2 t. salt
1/2 C shortening, I use spectrum palm shortening
1/4 C finely shredded carrot
2 T snipped fresh parsley
2 T. finely chopped green onion or chives
1 C. buttermilk
In a small bowl, dissolve yeast in 2 T. warm water. In a large bowl, stir together flour, sugar, baking powder, baking soda and salt. Use a pastry blender and cut in shortening until mixture resembles coarse crumbs. Stir in carrot, parsley and green onion. Make a well in center of lour and add in yeast and buttermilk. Use a fork, stir until just moistened. If too wet, add a little flour but keep moist and sticky. Turn onto well floured counter. Knead 8 times. Roll out 1/2 inch thick . Cut into desired biscuit size. (mini biscuits are great!) Place on ungreased cookie sheet and brush with melted butter. Bake at 450 for 10-12 minutes or until golden.
Shari’s Hamburger Buns
preheat oven to 400 degrees.
Place in Bosch with dough hook , or whatever you have:
4 cups warm water
1/3 cup honey
1/4 cup vinegar
1/2 cup oil
1/4 cup gluten
8 cups whole wheat flour or grain mixture (add more later)
3 T. yeast
Mix until moistened. Let rise until it reaches to the top of the bowl.
Add: 1 T. Salt
Add enough flour until the dough pulls away from the side of the bowl. Add back in 2-3 T. water. Knead for 5 minutes. Form large balls, 6 per cookie sheet on parchment paper if you have it. Let rise for 45 minutes. Bake for 25 minutes at 400 until golden brown. Brush with butter while still hot.
(from Healthy Recipes Cookbook)
Kara’s Banana Bread
Baking tip-First off, mild flavored whole grains can be used to a a whole lot of nutrition. I recommend barley, oats, kamut and soft white wheat, any combination from one to all four will give good results. To give the whole grains a lift, increase the baking powder by 1/2 teaspoon.
1/4 cup pure maple syrup
1/4 cup of white sugar
2 eggs
2 tablespoons coconut oil
3 tablespoons kefir or buttermilk
1 teaspoon vanilla
3 medium bananas
2/3 cup barley flour
2/3 cup oat flour
2/3 cup soft white wheat flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1 teaspoon baking powder
Preheat oven to 350 degrees F. Grease a 5x9 inch loaf pan. Cut a 5x9 inch piece of parchment and place in the bottom of the pan. In blender place syrup, sugar and egg. Blend on low for 45 seconds. Add oil, kefir, vanilla and bananas. Blend again for 30 seconds. Place the remaining ingredients on top of mixture. Pulse until mostly combined, finish mixing with a spatula and pour into loaf pan. Bake for about 45 minutes.
Be sure to check the bread a couple times in the last 10 minutes for doneness. Press gently on the middle of the loaf, firm is done. When you remove loaf from the oven, let cool 5-10 minutes in the pan, then turn out on a wire rack and peel the parchment from the bottom.
Kara’s Corn bread
1 c Buttermilk
1 egg
1 T Maple Syrup
3 T Canola Oil
¾ c cooked Quinoa
1 c popcorn flour or corn meal
1 c soft white wheat
1 tsp baking soda
1 T Rumsford Baking powder
Place 12” cast iron skillet into 400* oven. Wisk together buttermilk, egg, maple syrup and two T canola oil into a bowl. Mix in quinoa. Placeflours, salt, baking powder and soda on top and mix thoroughly. Place 1 T oil into hot skillet and pour batter on top. Bake for 20 minutes
Kara’s Tortillas-
1 1/2 cup white flour
1 c. whole grain flour
1/3 cup Spectrum shortening, or whatever you have
1 tsp. salt
1 tsp. chili powder or cumin (opt.)
1 cup hot water
*Place flours, fat and seasoning(s) into mixing bowl. Cut in shortening with wire whips. Change to dough hook, start mixer and add water until dough pulls together. Add more white flour if dough is too wet. Let dough rest for 15 minutes. Divide into 12 equal pieces and shape into rounds. Roll out each round with plenty of flour or press in a tortilla press. Cook 45 seconds each side on high heat (450 degrees). Use a nice pan that holds heat so that you don't have to wait for it to come back up to temperature between cooking each one. Wrap in towel to keep warm and moist. Of coarse you can make any size you'd like, just make sure your pan is the right size to accommodate. Can make by hand if needed.
Kara’s Freestanding Sourdough Loaf
2 c warm water
1 c cooked barley (I keep this frozen in the freezer in 1 c. servings)
1/3 c extra virgin olive oil
1/3 c honey
1TBSP Salt
1 c sour dough starter ( I do not have the recipe for the starter...but I can give you some of mine)
2 TBSP apple cider vinegar (do not leave this out...enhances the flavor)
2 TBSP dough enhancer
6 C hard white wheat flour (I use 4 c wheat and 2 c white flour...lighter texture)
1 TBSP instant yeast
Place water, barley, oil, honey, salt, sour dough starter, vinegar, and dough enhancer into bosh mixer. Put in 3 cups of the flour. Make a well in the flour and add yeast. Knead with dough hook, adding remaining flour until the dough pulls together and away from the sides. Knead for 8 minutes. Keep a watch on the dough in the first few minutes to make sure it is kneading and not getting struck to the center post, add more flour as needed. Remove dough from bowl and work on oiled surface. Divide into two loaves. Place onto parchment paper and let rise til double. I sprinle it with garlic salt. Place in 400* oven on a preheated pizza stone. Cook for 20 minutes- do not open the oven door. Loaves are done at 180*, let cool on wire rack. Slice and serve. Yum!
Kara’s Pita Pockets
Tip-Freshness is the key, for breads such as these decrease in quality quickly. The real treat is when they are still warm from the pan. I used to make these in the oven, but found that was unnecessary, a hot pan works even better. The trick is not to roll them too thin, which causes the steam to release and not form the air bubble that leaves a pocket.
2 cups hot water
1 teaspoon sugar
1 teaspoon salt
5 cups hard white wheat flour
2 tablespoons yeast
In bosch bowl with dough hook place water, sugar, salt, and 3 cups flour with the yeast on top of the flour. Mix on low and slowly add remaining flour just until the dough pulls together and cleans the sides of the bowl. Knead 8 minutes. Divide dough into 4 ounce portions. Roll out to ¼ inch thickness. Let rise for 15 minutes. Cook on a preheated cast iron skillet or other heavy bottom pan that retains heat on medium high. Flip every 10 seconds until both sides are brown, bread should puff up like a balloon while cooking. Cut each round in half, fill pocket with filling of choice like falafel or dip in hummus, baba ganouj or your favorite spinach and artichoke dip
Shari’s Bread Sticks:
2 cups flour, white or half and half
1 1/2 tsp salt
1 1/2 T. olive oil
1 Tb. Sugar
1 1/2 tsp dry yeast
1 egg yolk or half of dried egg
3/4 cup warm water
Place warm water, yeast and sugar in bowl. Let stand 10 minutes until yeast is bubbly.
Add olive oil and egg yolk and mix. Add 1 1/2 cups flour and salt. Mix and then add more flour as needed until still a little sticky but easy to handle. Knead for 6 minutes. Let rise until double. Roll out and cut into 12 pieces, then into 24 pieces. Roll into 8 inch sticks and place on baking sheet. Brush with egg white if available. Sprinkle with salt if desired. Baked for 15-20 minutes or until golden brown at 350.
Basic pizza dough
2 c hot water
1 c sour dough starter
2 Tbsp sugar
1 Tbsp Salt
3 Tbsp Olive oil
1 c Amarath-ground
3 c hard white wheat
2 Tbsp yeast
2 c white flour
Mix all ingredients in Bosh mixer, add 2 cups flour, add yeast on top. Mix and gradulally add flour till the dough pulls away from the center column. Let dough knead for 8 minutes.
Makes 3 Facasa breads, 36 bread sticks, or 4 pizzas.
Pizza-Roll out ¼ of dough onto brown parchment paper, sprinkled with corn meals or semonila flour- to ¼” Top with toppings. Bake 500* on a preheated pizza stone. Bake pizza for 8 minutes.
Roll out bread sticks to ½” Cut into strips and let rise till double. Bake at 500* for 15 minutes. Remove from over and top with
¼ cup parmesaean cheese
1 Tbsp Italian seasoning
½ tsp garlic salt.
Focaccia Bread- Roll out dough to 1/3” Let rise till double. Make indents on bread with finger. Bake at 500* for 6 minutes. Remove from oven and top with 3 Tbsp Olive oil, 2 Tbsp Rosemary and 1 Tbsp Kosher salt.
Kara’s Multi Grain Pizza Dough
1 1/2 cup water
1 cup sour dough starter
2 cup spelt flour
1 cup amaranth flour
1/3 cup honey
1 tablespoon Real salt
3 tablespoon extra virgin olive oil
2 tablespoon yeast
2 cup white flour
Combine water, sourdough starter and whole grain flours. Mix and let sponge (rest) covered at least 12, but no more than 24 hours at room temperature (can sponge longer in fridge). After the soaking period, Place all ingredients except white flour in mixing bowl, yeast on top. Turn on mixer. Add white flour until dough pulls away from sides and center post. Knead 8 minutes. Preheat oven to 550 degrees (convection is best) Let dough rest 30 minutes in an oiled bowl covered with plastic wrap (optional). Divide dough in fourths, roll out on a floured surface, transfer to parchment paper. Top and bake on a preheated pizza stone for 6 minutes or until crust is crisp. Let cool 5 minutes for cheese to set before cutting.
Kara’s White Wheat Sandwich Bread
TIP-This bread is perfect for sandwiches and french toast. It is light and mild tasting. If you are just switching from white bread, this is an easy transition. If you meet resistance with your family, start with half white flour and half white wheat and slowly replace the white with wheat flour.
5 cups warm water
1/2 cup light olive oil
1/3 cup honey
1 tablespoon salt
2 tablespoons dough enhancer
15 cups hard white wheat flour
2 tablespoons SAF instant yeast
Place water, oil, honey, salt, and dough enhancer in mixing bowl. Put 10 cups of flour on top. Make a well for the yeast and knead with dough hook adding remaining flour just until the dough pulls together. Start timer for 8 minutes. Keep a watch on the dough in the first few minutes to make sure it is kneading and not all stuck to the center post, add more flour as needed. Remove dough from bowl and work on oiled surface to divide, weigh and form loaves. Place in sprayed pans, let rise until 1 ½ inches past the loaf pan's edge. Place in a 400 degree oven for 5 minutes. Drop the temperature to 325 degrees and finish baking for 20 minutes, do not open the oven door. After 25 minutes in the oven remove one loaf and check the internal temperature. The loaves are done at 180 degrees, remove promptly from loaf pans and let cool on wire racks. Slice with an electric knife.
Shari’s Garden Biscuits
2 t. yeast
2 1/2 C flour
1 T sugar
1 1/2 t. baking powder
1/2 t. baking soda
1/2 t. salt
1/2 C shortening, I use spectrum palm shortening
1/4 C finely shredded carrot
2 T snipped fresh parsley
2 T. finely chopped green onion or chives
1 C. buttermilk
In a small bowl, dissolve yeast in 2 T. warm water. In a large bowl, stir together flour, sugar, baking powder, baking soda and salt. Use a pastry blender and cut in shortening until mixture resembles coarse crumbs. Stir in carrot, parsley and green onion. Make a well in center of lour and add in yeast and buttermilk. Use a fork, stir until just moistened. If too wet, add a little flour but keep moist and sticky. Turn onto well floured counter. Knead 8 times. Roll out 1/2 inch thick . Cut into desired biscuit size. (mini biscuits are great!) Place on ungreased cookie sheet and brush with melted butter. Bake at 450 for 10-12 minutes or until golden.
Shari’s Hamburger Buns
preheat oven to 400 degrees.
Place in Bosch with dough hook , or whatever you have:
4 cups warm water
1/3 cup honey
1/4 cup vinegar
1/2 cup oil
1/4 cup gluten
8 cups whole wheat flour or grain mixture (add more later)
3 T. yeast
Mix until moistened. Let rise until it reaches to the top of the bowl.
Add: 1 T. Salt
Add enough flour until the dough pulls away from the side of the bowl. Add back in 2-3 T. water. Knead for 5 minutes. Form large balls, 6 per cookie sheet on parchment paper if you have it. Let rise for 45 minutes. Bake for 25 minutes at 400 until golden brown. Brush with butter while still hot.
(from Healthy Recipes Cookbook)
Kara’s Banana Bread
Baking tip-First off, mild flavored whole grains can be used to a a whole lot of nutrition. I recommend barley, oats, kamut and soft white wheat, any combination from one to all four will give good results. To give the whole grains a lift, increase the baking powder by 1/2 teaspoon.
1/4 cup pure maple syrup
1/4 cup of white sugar
2 eggs
2 tablespoons coconut oil
3 tablespoons kefir or buttermilk
1 teaspoon vanilla
3 medium bananas
2/3 cup barley flour
2/3 cup oat flour
2/3 cup soft white wheat flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1 teaspoon baking powder
Preheat oven to 350 degrees F. Grease a 5x9 inch loaf pan. Cut a 5x9 inch piece of parchment and place in the bottom of the pan. In blender place syrup, sugar and egg. Blend on low for 45 seconds. Add oil, kefir, vanilla and bananas. Blend again for 30 seconds. Place the remaining ingredients on top of mixture. Pulse until mostly combined, finish mixing with a spatula and pour into loaf pan. Bake for about 45 minutes.
Be sure to check the bread a couple times in the last 10 minutes for doneness. Press gently on the middle of the loaf, firm is done. When you remove loaf from the oven, let cool 5-10 minutes in the pan, then turn out on a wire rack and peel the parchment from the bottom.
Kara’s Corn bread
1 c Buttermilk
1 egg
1 T Maple Syrup
3 T Canola Oil
¾ c cooked Quinoa
1 c popcorn flour or corn meal
1 c soft white wheat
1 tsp baking soda
1 T Rumsford Baking powder
Place 12” cast iron skillet into 400* oven. Wisk together buttermilk, egg, maple syrup and two T canola oil into a bowl. Mix in quinoa. Placeflours, salt, baking powder and soda on top and mix thoroughly. Place 1 T oil into hot skillet and pour batter on top. Bake for 20 minutes
Kara’s Tortillas-
1 1/2 cup white flour
1 c. whole grain flour
1/3 cup Spectrum shortening, or whatever you have
1 tsp. salt
1 tsp. chili powder or cumin (opt.)
1 cup hot water
*Place flours, fat and seasoning(s) into mixing bowl. Cut in shortening with wire whips. Change to dough hook, start mixer and add water until dough pulls together. Add more white flour if dough is too wet. Let dough rest for 15 minutes. Divide into 12 equal pieces and shape into rounds. Roll out each round with plenty of flour or press in a tortilla press. Cook 45 seconds each side on high heat (450 degrees). Use a nice pan that holds heat so that you don't have to wait for it to come back up to temperature between cooking each one. Wrap in towel to keep warm and moist. Of coarse you can make any size you'd like, just make sure your pan is the right size to accommodate. Can make by hand if needed.
Kara’s Freestanding Sourdough Loaf
2 c warm water
1 c cooked barley (I keep this frozen in the freezer in 1 c. servings)
1/3 c extra virgin olive oil
1/3 c honey
1TBSP Salt
1 c sour dough starter ( I do not have the recipe for the starter...but I can give you some of mine)
2 TBSP apple cider vinegar (do not leave this out...enhances the flavor)
2 TBSP dough enhancer
6 C hard white wheat flour (I use 4 c wheat and 2 c white flour...lighter texture)
1 TBSP instant yeast
Place water, barley, oil, honey, salt, sour dough starter, vinegar, and dough enhancer into bosh mixer. Put in 3 cups of the flour. Make a well in the flour and add yeast. Knead with dough hook, adding remaining flour until the dough pulls together and away from the sides. Knead for 8 minutes. Keep a watch on the dough in the first few minutes to make sure it is kneading and not getting struck to the center post, add more flour as needed. Remove dough from bowl and work on oiled surface. Divide into two loaves. Place onto parchment paper and let rise til double. I sprinle it with garlic salt. Place in 400* oven on a preheated pizza stone. Cook for 20 minutes- do not open the oven door. Loaves are done at 180*, let cool on wire rack. Slice and serve. Yum!
Kara’s Pita Pockets
Tip-Freshness is the key, for breads such as these decrease in quality quickly. The real treat is when they are still warm from the pan. I used to make these in the oven, but found that was unnecessary, a hot pan works even better. The trick is not to roll them too thin, which causes the steam to release and not form the air bubble that leaves a pocket.
2 cups hot water
1 teaspoon sugar
1 teaspoon salt
5 cups hard white wheat flour
2 tablespoons yeast
In bosch bowl with dough hook place water, sugar, salt, and 3 cups flour with the yeast on top of the flour. Mix on low and slowly add remaining flour just until the dough pulls together and cleans the sides of the bowl. Knead 8 minutes. Divide dough into 4 ounce portions. Roll out to ¼ inch thickness. Let rise for 15 minutes. Cook on a preheated cast iron skillet or other heavy bottom pan that retains heat on medium high. Flip every 10 seconds until both sides are brown, bread should puff up like a balloon while cooking. Cut each round in half, fill pocket with filling of choice like falafel or dip in hummus, baba ganouj or your favorite spinach and artichoke dip
Shari’s Bread Sticks:
2 cups flour, white or half and half
1 1/2 tsp salt
1 1/2 T. olive oil
1 Tb. Sugar
1 1/2 tsp dry yeast
1 egg yolk or half of dried egg
3/4 cup warm water
Place warm water, yeast and sugar in bowl. Let stand 10 minutes until yeast is bubbly.
Add olive oil and egg yolk and mix. Add 1 1/2 cups flour and salt. Mix and then add more flour as needed until still a little sticky but easy to handle. Knead for 6 minutes. Let rise until double. Roll out and cut into 12 pieces, then into 24 pieces. Roll into 8 inch sticks and place on baking sheet. Brush with egg white if available. Sprinkle with salt if desired. Baked for 15-20 minutes or until golden brown at 350.
Basic pizza dough
2 c hot water
1 c sour dough starter
2 Tbsp sugar
1 Tbsp Salt
3 Tbsp Olive oil
1 c Amarath-ground
3 c hard white wheat
2 Tbsp yeast
2 c white flour
Mix all ingredients in Bosh mixer, add 2 cups flour, add yeast on top. Mix and gradulally add flour till the dough pulls away from the center column. Let dough knead for 8 minutes.
Makes 3 Facasa breads, 36 bread sticks, or 4 pizzas.
Pizza-Roll out ¼ of dough onto brown parchment paper, sprinkled with corn meals or semonila flour- to ¼” Top with toppings. Bake 500* on a preheated pizza stone. Bake pizza for 8 minutes.
Roll out bread sticks to ½” Cut into strips and let rise till double. Bake at 500* for 15 minutes. Remove from over and top with
¼ cup parmesaean cheese
1 Tbsp Italian seasoning
½ tsp garlic salt.
Focaccia Bread- Roll out dough to 1/3” Let rise till double. Make indents on bread with finger. Bake at 500* for 6 minutes. Remove from oven and top with 3 Tbsp Olive oil, 2 Tbsp Rosemary and 1 Tbsp Kosher salt.
Kara’s Multi Grain Pizza Dough
1 1/2 cup water
1 cup sour dough starter
2 cup spelt flour
1 cup amaranth flour
1/3 cup honey
1 tablespoon Real salt
3 tablespoon extra virgin olive oil
2 tablespoon yeast
2 cup white flour
Combine water, sourdough starter and whole grain flours. Mix and let sponge (rest) covered at least 12, but no more than 24 hours at room temperature (can sponge longer in fridge). After the soaking period, Place all ingredients except white flour in mixing bowl, yeast on top. Turn on mixer. Add white flour until dough pulls away from sides and center post. Knead 8 minutes. Preheat oven to 550 degrees (convection is best) Let dough rest 30 minutes in an oiled bowl covered with plastic wrap (optional). Divide dough in fourths, roll out on a floured surface, transfer to parchment paper. Top and bake on a preheated pizza stone for 6 minutes or until crust is crisp. Let cool 5 minutes for cheese to set before cutting.
Whole Grain Breakfast
Breakfast
Wheat Mush (like Cream of Wheat)
3 c. cold water
1 ¼ c. Whole Wheat Flour
1 c. cold water
1 tsp Sea Salt
Bring 3 cups water to a boil. Combine cold water, whole wheat flour, and salt. Using a whisk, add to boiling water. Stir constantly as the mush thickens. Cook for 30 minutes, covered on very low heat or until thickened (can use double broiler pot). Serve with milk and honey.
Whole Wheat pancakes- Make a big batch and then freeze them, save $.
2 c. Whole wheat flour (Can use oat flour or half white)
1 ½ c. Baking Powder (non- aluminum)
1 tsp salt
2 eggs beaten
2 c milk (Or buttermilk)
2 tbsp oil- I use coconut oil
Combine dry ingredients. Mix wet ingredients together and add to the wet mixture. Add more milk if too thin.
I make several times the batch. Separate into different bowls and add:
• Pumpkin puree, cinnamon, allspice, cloves…The kids love them with a few chocolate chips. I add a few on the pancakes as they are cooking.
• Apple sauce & Cinnamon
• Blueberries and walnuts
• Buttermilk substitute= Add 1 Tbsp. Lemon juice or vinegar to 1 ½ c. milk. Let stand 1- minutes.
Pancake Syrup- Almost all store bought pancake syrup contains high fructose corn syrup as the first ingredient.)
1 c. honey
1 tsp. maple flavoring
1 c sorghum
1 tsp. vanilla
¾ c. water
Mix together and bring to a boil. Boil hard for 2 minutes.
Kara’s Whole Wheat pancakes
1 egg 1 T. Real Maple Syrup
2 T. Coconut oil 1 c Kefir
1 c soft white wheat flour 1 T. Rumford’s baking powder
¼ tsp baking soda ½ tsp. Real salt
Beat together wet ingredients. Stir in dry ingredients, just till wet. Ladle, onto a hot skillet. Makes 12
Kara’s Belgian Waffles
Tip-Rumford’s baking powder is aluminum free. Aluminum has a bad after taste and is bad for you. You will find that whole grain recipes call for more baking powder in general because they are heavier and need more “lift.”
2 eggs 2 tablespoon pure maple syrup
2 tablespoon coconut oil 1 teaspoon vanilla
2/3 cup kefir or buttermilk 1 cup milk
1 cup soft white wheat flour 1/2 cup kamut flour
¼ cup white quinoa flour 1 tablespoon Rumford’s baking powder
1/4 teaspoon baking soda 1/2 teaspoon salt
Beat together wet ingredients. Stir in dry ingredients. Pour onto a hot greased waffle iron. I suggest a Waring Pro or Villaware Makes 8 waffles.
Coconut Syrup
1/2 cup honey 1/2 cup sucanat
1/4 teaspoon salt 1/2 cup water
16 oz coconut milk 1 teaspoon vanilla
On medium heat dissolve sugars and salt in water, mix in coconut milk. Remove from heat, add vanilla.
Kara’s Anything Healthy Salad
4 cups any mixture of cooked grains (Kamut, faro, rye, spelt wheat, oat groats, barley, quinoa, millet, rice, buckwheat, or sorghum)
2 cups of any mixture of chopped fruit (Apples, pear, plum, Strawberry, blueberry, raspberry, pineapple, papaya, Kiwi, orange, banana, grape, melon, mango, cherry)
1 cup of any mixture chopped nuts (Hemo nut, walnut, cashew, pecan, pistachios, pumpkin seed, and macadamia nut)
Dressing:
½ c vinegar (red raspberry, apple cider, red wine, white wine, golden balsamic- NOT Distilled!
1/3 c raw honey ½ tsp fresh grated nutmeg
1 tsp. fresh grated ginger ½ tsp. Salt
1/3 c. fresh flax oil 1/3 c extra virgin olive oil
Blend together all ingredients in the dressing. Pour over salad, toss to coat.
*Bolded items are what she combined for us…delicious!
Wheat Mush (like Cream of Wheat)
3 c. cold water
1 ¼ c. Whole Wheat Flour
1 c. cold water
1 tsp Sea Salt
Bring 3 cups water to a boil. Combine cold water, whole wheat flour, and salt. Using a whisk, add to boiling water. Stir constantly as the mush thickens. Cook for 30 minutes, covered on very low heat or until thickened (can use double broiler pot). Serve with milk and honey.
Whole Wheat pancakes- Make a big batch and then freeze them, save $.
2 c. Whole wheat flour (Can use oat flour or half white)
1 ½ c. Baking Powder (non- aluminum)
1 tsp salt
2 eggs beaten
2 c milk (Or buttermilk)
2 tbsp oil- I use coconut oil
Combine dry ingredients. Mix wet ingredients together and add to the wet mixture. Add more milk if too thin.
I make several times the batch. Separate into different bowls and add:
• Pumpkin puree, cinnamon, allspice, cloves…The kids love them with a few chocolate chips. I add a few on the pancakes as they are cooking.
• Apple sauce & Cinnamon
• Blueberries and walnuts
• Buttermilk substitute= Add 1 Tbsp. Lemon juice or vinegar to 1 ½ c. milk. Let stand 1- minutes.
Pancake Syrup- Almost all store bought pancake syrup contains high fructose corn syrup as the first ingredient.)
1 c. honey
1 tsp. maple flavoring
1 c sorghum
1 tsp. vanilla
¾ c. water
Mix together and bring to a boil. Boil hard for 2 minutes.
Kara’s Whole Wheat pancakes
1 egg 1 T. Real Maple Syrup
2 T. Coconut oil 1 c Kefir
1 c soft white wheat flour 1 T. Rumford’s baking powder
¼ tsp baking soda ½ tsp. Real salt
Beat together wet ingredients. Stir in dry ingredients, just till wet. Ladle, onto a hot skillet. Makes 12
Kara’s Belgian Waffles
Tip-Rumford’s baking powder is aluminum free. Aluminum has a bad after taste and is bad for you. You will find that whole grain recipes call for more baking powder in general because they are heavier and need more “lift.”
2 eggs 2 tablespoon pure maple syrup
2 tablespoon coconut oil 1 teaspoon vanilla
2/3 cup kefir or buttermilk 1 cup milk
1 cup soft white wheat flour 1/2 cup kamut flour
¼ cup white quinoa flour 1 tablespoon Rumford’s baking powder
1/4 teaspoon baking soda 1/2 teaspoon salt
Beat together wet ingredients. Stir in dry ingredients. Pour onto a hot greased waffle iron. I suggest a Waring Pro or Villaware Makes 8 waffles.
Coconut Syrup
1/2 cup honey 1/2 cup sucanat
1/4 teaspoon salt 1/2 cup water
16 oz coconut milk 1 teaspoon vanilla
On medium heat dissolve sugars and salt in water, mix in coconut milk. Remove from heat, add vanilla.
Kara’s Anything Healthy Salad
4 cups any mixture of cooked grains (Kamut, faro, rye, spelt wheat, oat groats, barley, quinoa, millet, rice, buckwheat, or sorghum)
2 cups of any mixture of chopped fruit (Apples, pear, plum, Strawberry, blueberry, raspberry, pineapple, papaya, Kiwi, orange, banana, grape, melon, mango, cherry)
1 cup of any mixture chopped nuts (Hemo nut, walnut, cashew, pecan, pistachios, pumpkin seed, and macadamia nut)
Dressing:
½ c vinegar (red raspberry, apple cider, red wine, white wine, golden balsamic- NOT Distilled!
1/3 c raw honey ½ tsp fresh grated nutmeg
1 tsp. fresh grated ginger ½ tsp. Salt
1/3 c. fresh flax oil 1/3 c extra virgin olive oil
Blend together all ingredients in the dressing. Pour over salad, toss to coat.
*Bolded items are what she combined for us…delicious!
Wholesome Sweetners
Wholesome sweeteners
"What is the white granulated sugar we buy at the grocery store? How is it made? Sugar is what is left over from sugar cane or sugar beets after they are chemically processed and highly refined.
Whole natural foods are always a combination of nutrients, vitamins, and minerals. Sugar cane and sugar beets are food, and their dehydrated juices are food.
By the time we buy our sugar at the store, however, it has been so refined that our body does not recognize it as food. While we tend to think brown sugar, raw sugar, and turbinado are better for us, they too are usually just refined sugar with enough molasses added to give then the desired color.
Fructose and high fructose corn syrup are highly refined sweeteners that are known to unbalance the blood sugar level in our bodies and turn of our “satiety” or the ability for our stomach to signal our brain that we are full.
Artificial sweeteners such as “Equal” and Nutr-sweet contain Aspartame, which is a toxic substance that has been associated with many health problems (due in part because of its ability to cross the blood brain barrier), including depression, birth defects, pancreatitis, and seizures.
When we eat refined sugars, we are eating empty, unbalanced calories. In order for our body to balance and detoxify, and to digest this sugar, it has to use up our reserves of insulin, enzymes, vitamins and minerals.
When we use refined sugars for many years our reserves are depleted and our body will need to borrow these nutrients from deep in our bones, teeth, and vital organs. This is our body’s way to try to correct the sugar imbalance. Weakness, decay of teeth, disease, and lowered immune system will follow. (Our immune system turns off for 5 hours after eating sugar- Dr. Mercola.com). Diabetes, Candida (yeast problems), food allergies, headaches, hypoglycemia, weak adrenal glands, mental illness, and chronic fatigue syndrome are just some of the illnesses that can come from eating too much sugar.
The good news is that we do have a choice. We do not have to decide that since regular, refined sugar is so bad for us we will just have to stay away from sweets. There are all- natural sweeteners available that contain many nutrients. Natural sweeteners, too, should be used in moderation, because even they can cause blood sugar imbalances if they are used in excess. " -Wholesome Sugar Free Cooking- Cook Book"
Natural sugars include-
Agave-
Honey- Pure, Raw honey is full of nutrients and digestive enzymes. Heating honey to over 117* causes it to lose some of its enzymes, but the nutrients will still be there. Babies do not have enough stomach acids to take care of possible bacteria in honey, so be sure not to give babies under one year of age honey.
Maple Syrup-
This evaporated sap of the sugar maple tree is rich in minerals. It gives a naturally wonderful maple flavor to baked goods and other desserts and hot cereals.
Sorghum-
This syrup is made by boiling sorghum cane juice. It contains B vitamins and minerals like calcium and iron. It is delicious in molasses cookies.
Sucanat-
Made by dehydrating cane sugar juice, Sucanat has a great flavor and is rich in minerals. It is probably the easiest to exchange in recipes calling for sugar.
Stevia- A super-sweet herb, stevia is tolerated much better by diabetics than some other natural sweeteners. The biggest problem is adding too much, which produces an unpleasant bitter flavor.
Approximate Stevia Sweetness Equivalents-
1/3-1/2 tsp. white extract powder= 1 cup sugar
1 tsp. Stevia Clear= 1 cup sugar
1 Tbsp. Whole leaf dark liquid concentrate= 1 cup sugar
1 1/2 -2 Tbsp Honey Leaf Powder= 1 cup sugar
1 ½- 2 Tbsp. Stevia Plus powder= 1 cup sugar
18-24 Stevia Plus packets= 1 cup sugar
2 tsp whole leaf dark liquid concentrate= 1 c brown sugar
• Too much stevia may taste bitter.
When substituting stevia for sugar in your own recipes you may have to adjust for the bulk. Try adding applesauce, apple butter, or plain yogurt.
If you are not familiar with using stevia, use only about half the amount the recipe calls for, gradually use more as your taste buds adjust.
"What is the white granulated sugar we buy at the grocery store? How is it made? Sugar is what is left over from sugar cane or sugar beets after they are chemically processed and highly refined.
Whole natural foods are always a combination of nutrients, vitamins, and minerals. Sugar cane and sugar beets are food, and their dehydrated juices are food.
By the time we buy our sugar at the store, however, it has been so refined that our body does not recognize it as food. While we tend to think brown sugar, raw sugar, and turbinado are better for us, they too are usually just refined sugar with enough molasses added to give then the desired color.
Fructose and high fructose corn syrup are highly refined sweeteners that are known to unbalance the blood sugar level in our bodies and turn of our “satiety” or the ability for our stomach to signal our brain that we are full.
Artificial sweeteners such as “Equal” and Nutr-sweet contain Aspartame, which is a toxic substance that has been associated with many health problems (due in part because of its ability to cross the blood brain barrier), including depression, birth defects, pancreatitis, and seizures.
When we eat refined sugars, we are eating empty, unbalanced calories. In order for our body to balance and detoxify, and to digest this sugar, it has to use up our reserves of insulin, enzymes, vitamins and minerals.
When we use refined sugars for many years our reserves are depleted and our body will need to borrow these nutrients from deep in our bones, teeth, and vital organs. This is our body’s way to try to correct the sugar imbalance. Weakness, decay of teeth, disease, and lowered immune system will follow. (Our immune system turns off for 5 hours after eating sugar- Dr. Mercola.com). Diabetes, Candida (yeast problems), food allergies, headaches, hypoglycemia, weak adrenal glands, mental illness, and chronic fatigue syndrome are just some of the illnesses that can come from eating too much sugar.
The good news is that we do have a choice. We do not have to decide that since regular, refined sugar is so bad for us we will just have to stay away from sweets. There are all- natural sweeteners available that contain many nutrients. Natural sweeteners, too, should be used in moderation, because even they can cause blood sugar imbalances if they are used in excess. " -Wholesome Sugar Free Cooking- Cook Book"
Natural sugars include-
Agave-
Honey- Pure, Raw honey is full of nutrients and digestive enzymes. Heating honey to over 117* causes it to lose some of its enzymes, but the nutrients will still be there. Babies do not have enough stomach acids to take care of possible bacteria in honey, so be sure not to give babies under one year of age honey.
Maple Syrup-
This evaporated sap of the sugar maple tree is rich in minerals. It gives a naturally wonderful maple flavor to baked goods and other desserts and hot cereals.
Sorghum-
This syrup is made by boiling sorghum cane juice. It contains B vitamins and minerals like calcium and iron. It is delicious in molasses cookies.
Sucanat-
Made by dehydrating cane sugar juice, Sucanat has a great flavor and is rich in minerals. It is probably the easiest to exchange in recipes calling for sugar.
Stevia- A super-sweet herb, stevia is tolerated much better by diabetics than some other natural sweeteners. The biggest problem is adding too much, which produces an unpleasant bitter flavor.
Approximate Stevia Sweetness Equivalents-
1/3-1/2 tsp. white extract powder= 1 cup sugar
1 tsp. Stevia Clear= 1 cup sugar
1 Tbsp. Whole leaf dark liquid concentrate= 1 cup sugar
1 1/2 -2 Tbsp Honey Leaf Powder= 1 cup sugar
1 ½- 2 Tbsp. Stevia Plus powder= 1 cup sugar
18-24 Stevia Plus packets= 1 cup sugar
2 tsp whole leaf dark liquid concentrate= 1 c brown sugar
• Too much stevia may taste bitter.
When substituting stevia for sugar in your own recipes you may have to adjust for the bulk. Try adding applesauce, apple butter, or plain yogurt.
If you are not familiar with using stevia, use only about half the amount the recipe calls for, gradually use more as your taste buds adjust.
Amaranth
--Amaranth--
A versatile, gluten free grain with a rich history. Native to the Americas and has been used in South America for centuries. This small, yellow seed was quickly recognized by early Aztecs as a power food for their warriors. Amaranth is harvested from an attractive plant which grows like a weed and produces edible leaves that can be used like spinach. One plant can contain as many as one million seeds. The grain itself has a mild grassy flavor that is especially wonderful toasted or popped.
*To pop use a deep pot with no oil. Heat the pot and add a pinch to see of the pot is hot enough. If those pop without burning quickly, you have found the right heat (about medium high). Add no more than 2 tablespoons at once, quickly swirl around the pot until mostly popped and dump into a glass bowl before adding more. 1/4 cup will yield 1 cup of popped. Add popped Amaranth to lighten the texture of dough.
*Cook Amaranth with other grains to increase the protein value.
Cost:
20 cents a serving at $2.00 per lb.
1 lb = 2.2 cups dry = 5 cups cooked = 3 cups flour
To Cook:
1 cup grain to 3 cups water
Simmer 15 minutes, soaked
Simmer 45 minutes, un-soaked
Strain and rinse if desired
To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
(For long term storage freeze for 48 hours before storing.)
-Flour and popped grains - up to 2 weeks in an air tight container, or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days, or freeze up to 6 months.
To Use:
-Grind in blender and cook for a nutritious baby food
-Use flour for thickening sauces and gravies
-Flour may be added to baked goods.
-Cook to make a hot breakfast cereal.
-Whole amaranth adds crunch to breads.
-Pop and use in breads, cookies, candies and salads.
Nutritional Value per 100 grams (3.5 oz)
Calories 371 Total fat 7 g
Dietary fiber 7 g Protein 14 g
Carbohydrate 66 g Thiamin 0.1 mg 8%
Riboflavin 0.2 mg 12% Niacin 0.9 mg 5%
Vitamin B6 0.6 mg 30% Folate 82mcg 21%
Pantothenic Acid 1.5 mg 15% Calcium 159 mg 16%
Iron 7.6 mg 42% Magnesium 248 mg 62%
Phosphorus 557 mg 56% Potassium 508 mg 15%
Zinc 2.9 mg 19 % Copper 0.5 mg 26%
Manganese 3.3 mg 167% Selenium 18.7 mcg 27%
A versatile, gluten free grain with a rich history. Native to the Americas and has been used in South America for centuries. This small, yellow seed was quickly recognized by early Aztecs as a power food for their warriors. Amaranth is harvested from an attractive plant which grows like a weed and produces edible leaves that can be used like spinach. One plant can contain as many as one million seeds. The grain itself has a mild grassy flavor that is especially wonderful toasted or popped.
*To pop use a deep pot with no oil. Heat the pot and add a pinch to see of the pot is hot enough. If those pop without burning quickly, you have found the right heat (about medium high). Add no more than 2 tablespoons at once, quickly swirl around the pot until mostly popped and dump into a glass bowl before adding more. 1/4 cup will yield 1 cup of popped. Add popped Amaranth to lighten the texture of dough.
*Cook Amaranth with other grains to increase the protein value.
Cost:
20 cents a serving at $2.00 per lb.
1 lb = 2.2 cups dry = 5 cups cooked = 3 cups flour
To Cook:
1 cup grain to 3 cups water
Simmer 15 minutes, soaked
Simmer 45 minutes, un-soaked
Strain and rinse if desired
To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
(For long term storage freeze for 48 hours before storing.)
-Flour and popped grains - up to 2 weeks in an air tight container, or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days, or freeze up to 6 months.
To Use:
-Grind in blender and cook for a nutritious baby food
-Use flour for thickening sauces and gravies
-Flour may be added to baked goods.
-Cook to make a hot breakfast cereal.
-Whole amaranth adds crunch to breads.
-Pop and use in breads, cookies, candies and salads.
Nutritional Value per 100 grams (3.5 oz)
Calories 371 Total fat 7 g
Dietary fiber 7 g Protein 14 g
Carbohydrate 66 g Thiamin 0.1 mg 8%
Riboflavin 0.2 mg 12% Niacin 0.9 mg 5%
Vitamin B6 0.6 mg 30% Folate 82mcg 21%
Pantothenic Acid 1.5 mg 15% Calcium 159 mg 16%
Iron 7.6 mg 42% Magnesium 248 mg 62%
Phosphorus 557 mg 56% Potassium 508 mg 15%
Zinc 2.9 mg 19 % Copper 0.5 mg 26%
Manganese 3.3 mg 167% Selenium 18.7 mcg 27%
Grain Flavors
Grains can be interchangeable in recipes. However, consider the recipe, is it yeasted or un-yeasted.
What type of flavors will be too much?
Mild Flavor Strong Flavor
Soft White Wheat Quinoa
Kamut Buckwheat
Oats Amaranth
Spelt Teff
Hard White wheat Millet
Barley Flax
Brown Rice
Grains
Contain gluten- No Gluten-
Triticale Amaranth Rice
Oats (May contain some) Buckwheat Sorghum
Rye Rice Teff
Barley Millet Popcorn
Wheat Chia Kasha
Spelt Corn
Kamut (little) Rye Flax Seed
What type of flavors will be too much?
Mild Flavor Strong Flavor
Soft White Wheat Quinoa
Kamut Buckwheat
Oats Amaranth
Spelt Teff
Hard White wheat Millet
Barley Flax
Brown Rice
Grains
Contain gluten- No Gluten-
Triticale Amaranth Rice
Oats (May contain some) Buckwheat Sorghum
Rye Rice Teff
Barley Millet Popcorn
Wheat Chia Kasha
Spelt Corn
Kamut (little) Rye Flax Seed
How to germinate your wheat
How to germinate wheat berries and prepare for grinding-
Fill a wide mouth jar 1/3 full of wheat. Fill completely with water and let sit at room temperature for 8-12 hours or until at least half of the berries are just barely sprouted; drain, rinse with fresh water, and drain completely. Place a thin layer on a cookie sheet or screens. Put in oven on low heat overnight or until completely dry. Grind into flour. (If the berries are not completely dry, they will clog the grinder.)
Ground flour should be kept in the freezer or refrigerator. The wheat germ oil in whole wheat flour spoils quickly after grinding.
Why you would want to germinate your wheat!
Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat. (Kara Bagley)
Fill a wide mouth jar 1/3 full of wheat. Fill completely with water and let sit at room temperature for 8-12 hours or until at least half of the berries are just barely sprouted; drain, rinse with fresh water, and drain completely. Place a thin layer on a cookie sheet or screens. Put in oven on low heat overnight or until completely dry. Grind into flour. (If the berries are not completely dry, they will clog the grinder.)
Ground flour should be kept in the freezer or refrigerator. The wheat germ oil in whole wheat flour spoils quickly after grinding.
Why you would want to germinate your wheat!
Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat. (Kara Bagley)
Bread TIPS
Better bread tips-
• Do not add too much flour when kneading the dough. Use just enough to keep it from sticking. Whole wheat dough will be somewhat sticky- the dough should be bouncy and soft. Too much flour makes it tough and hard…Leaving your bread dry and crumbly.
• Do not let dough rise more than double at any point. This will cause the texture to be full of holes, crumbly and coarse.
• Right after forming, prick loaves with a fork to keep air bubbles from forming.
Whole wheat bread spoils quickly. To freshen a loaf going stale, wrap in tinfoil or a dampened
paper bag and place in a warm oven, until heated through. Remove from wrapping and cover
with a cloth to keep cool. Replace in plastic bag.
• The quality of your bread will depend on the quality of your flour.
• Use a dough enhancer- Soy beans act as a dough enhancer. Grind ¼ c. to 8 cups of flour. Add to dough.
• Placing yeast on top of the flour prevents killing the yeast.
• 2 Tbsp. Apple cider vinegar makes the sourdough flavor more pronounced in sour dough breads.
*Make sure that your Yeast is still good-
To test to see if your yeast is good-
1. Place 1 tsp yeast into a cup of warm water
2. Add 1 TBS of sugar
3. If the yeast foams and rises in 10 minutes, it is still good for baking.
• Do not add too much flour when kneading the dough. Use just enough to keep it from sticking. Whole wheat dough will be somewhat sticky- the dough should be bouncy and soft. Too much flour makes it tough and hard…Leaving your bread dry and crumbly.
• Do not let dough rise more than double at any point. This will cause the texture to be full of holes, crumbly and coarse.
• Right after forming, prick loaves with a fork to keep air bubbles from forming.
Whole wheat bread spoils quickly. To freshen a loaf going stale, wrap in tinfoil or a dampened
paper bag and place in a warm oven, until heated through. Remove from wrapping and cover
with a cloth to keep cool. Replace in plastic bag.
• The quality of your bread will depend on the quality of your flour.
• Use a dough enhancer- Soy beans act as a dough enhancer. Grind ¼ c. to 8 cups of flour. Add to dough.
• Placing yeast on top of the flour prevents killing the yeast.
• 2 Tbsp. Apple cider vinegar makes the sourdough flavor more pronounced in sour dough breads.
*Make sure that your Yeast is still good-
To test to see if your yeast is good-
1. Place 1 tsp yeast into a cup of warm water
2. Add 1 TBS of sugar
3. If the yeast foams and rises in 10 minutes, it is still good for baking.
Sour Dough Starter
Sour Dough starter- (Get some from a friend…Add equal parts flour and water, leave lid cracked on top of the container, and leave out over night.)
2 c flour 1 c cooled potato water
2 c water 1 Tbsp. Yeast
Mix well and let set in a warm area until it is done fermenting. (It will separate and no more bubbles are present.) Stir well, remove 1 c. of the contents and stir in another cup of flour and 1 cup of water. The starter is ready to use after 3-4 days. The sourdough flavor will improve as your starter ages. Feed your starter several times a week. Always remove 1 c. starter then add 1 c. flour and 1 c. water or enough to make it soupy. Refrigerate after a 1-2 weeks, or when it smells like sour dough. *Potato water is the water that you have boiled potatoes in. Every time you use your starter you will need to feed it. For example, if you use 1 cup of starter, then you will need to add back into the starter-1/2 c flour and ½ c water. Shake well and refrigerate.
• Sour dough starter will stay good for years. Do not throw it out unless it turns orange or purple. Dark and murky are good. Shake before using.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding
2 c flour 1 c cooled potato water
2 c water 1 Tbsp. Yeast
Mix well and let set in a warm area until it is done fermenting. (It will separate and no more bubbles are present.) Stir well, remove 1 c. of the contents and stir in another cup of flour and 1 cup of water. The starter is ready to use after 3-4 days. The sourdough flavor will improve as your starter ages. Feed your starter several times a week. Always remove 1 c. starter then add 1 c. flour and 1 c. water or enough to make it soupy. Refrigerate after a 1-2 weeks, or when it smells like sour dough. *Potato water is the water that you have boiled potatoes in. Every time you use your starter you will need to feed it. For example, if you use 1 cup of starter, then you will need to add back into the starter-1/2 c flour and ½ c water. Shake well and refrigerate.
• Sour dough starter will stay good for years. Do not throw it out unless it turns orange or purple. Dark and murky are good. Shake before using.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding
Whole Grain Tips
Whole Grain TIPS-
Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat.
The long cooking grains generally cook like brown rice...pressure on high 15 minutes, 2.5 cups water to 1 cup grain OR simmer 45 minutes, 3 cups water to 1 cup grain. The short cooking grains generally cook like white rice...pressure on high 7 minutes 2 cups water to 1 cup grain OR simmer 20 minutes, 2.5 cups water to 1 cup grain. The other grains listed will be covered in a later post and are cooked by other methods then stated in these general categories. When combining grains you MUST choose 2 from the same cooking time category OR cook one through first and add it into the finished product.
Long cooking grains:
Barley Brown rice Farro
Kamut Lentils Oats
Spelt Wheat
Short cooking grains:
Hulled buckwheat Millet Pearled barley
Quinoa Sorghum Steel cut oats
Alternate methods/non cooking grains:
Amaranth Buckwheat Flax seed
Popcorn Teff
*When converting a recipe use ¾ c. whole grain flour for 1 c. white flour.
*You may need to add more freshly milled flour, due to the air in it!
TIP- Whole wheat baked goods should be under cooked…never over cook or they will be dry.
*You can also refrigerate the batter for 20-30 minutes before adding the baking sodas or powders to hydrate the wheat. Add more liquid if it looks dry.
.Thanks- Kara!
Whole grains are much more nutritious than refined grains like white flour and white rice. However, whole grains must be prepared in a way that our bodies can absorb the nutrients in the whole grains.
Most grains, nuts, and seeds contain enzyme inhibitors and phylatic acid that block absorption of minerals, such as calcium and magnesium. This problem can easily be addressed by using soaking methods, such as using sour dough in baking and partially germinating seeds before grinding. Eating germinate grains not only strengthens your natural digestive tract enzymes, but also boosts the vitamin content. Partially germinated seeds contain considerably more A, B and C vitamins. Many people who are allergic to refined wheat products have been helped by eating germinated grains. Using spelt or Rye may also help people that are allergic to wheat.
The long cooking grains generally cook like brown rice...pressure on high 15 minutes, 2.5 cups water to 1 cup grain OR simmer 45 minutes, 3 cups water to 1 cup grain. The short cooking grains generally cook like white rice...pressure on high 7 minutes 2 cups water to 1 cup grain OR simmer 20 minutes, 2.5 cups water to 1 cup grain. The other grains listed will be covered in a later post and are cooked by other methods then stated in these general categories. When combining grains you MUST choose 2 from the same cooking time category OR cook one through first and add it into the finished product.
Long cooking grains:
Barley Brown rice Farro
Kamut Lentils Oats
Spelt Wheat
Short cooking grains:
Hulled buckwheat Millet Pearled barley
Quinoa Sorghum Steel cut oats
Alternate methods/non cooking grains:
Amaranth Buckwheat Flax seed
Popcorn Teff
*When converting a recipe use ¾ c. whole grain flour for 1 c. white flour.
*You may need to add more freshly milled flour, due to the air in it!
TIP- Whole wheat baked goods should be under cooked…never over cook or they will be dry.
*You can also refrigerate the batter for 20-30 minutes before adding the baking sodas or powders to hydrate the wheat. Add more liquid if it looks dry.
.Thanks- Kara!
Helpful Kitchen Tools
Helpful equipment when working with grains- or cooking in general!
*Do your research and then scour the thrift store and garage sales to build up your equipment
The pressure cooker is the original 'fast food' machine. The fast cooking action of pressure cooker can cut the cooking time to just 1/3 of the cooking time of conventional cooking methods, and that's time you can spend on other activities. Cheaper cuts of meat will be more tender and flavorful, and there is almost no loss of nutrients. Save $ by cooking up beans and grains and freezing them. How foods are cooked can have a big impact on their nutrient content. The best way to destroy vitamins is to cook your food in an open pot of boiling water. To retain the most nutrients possible, most experts recommend that you use as little water as possible and cook foods rapidly because many vitamins are sensitive to water, heat and air exposure (vitamin C, the B vitamins and folate in particular) and water used for cooking can dissolve and wash away water soluble vitamins, while the heat deteriorates them.
Many vitamins such as "B's" and C" are water soluble and the simple act of washing them takes away some of the vitamins. Vitamins "D" and "E" are fat soluble. Fat soluble vitamins are stored and metabolized with the fat in our bodies. Fat soluble vitamins are not as volatile as water soluble vitamins and are not as readily “cooked away.
The longer the cooking time and the higher the temperature, the worse it becomes. It is best to choose the cooking method that most optimizes and preserves the nutrients in food. In a study published by Journal of the Science of Food and Agriculture, researchers investigated effects of various means of cooking broccoli. Up to 97 percent of certain antioxidant compounds were destroyed by microwaving, while steaming the broccoli caused only 11 percent loss. Therefore, any cooking that minimizes the time, temperature, and water will help to preserve nutrients. Pressure cooking under steam is one of the methods best because it minimizes time and requires little water.
Two types-
Manual- stove top- Great to have if the electricity goes off, use on BQ side cooker or propane. Save fuel by cooking food in less time.
Electric- I have a NESCO brand. Delayed timer allows you to put food in and then have it be ready when you get home.
• Crock Pot- Longer cooking times, but less fuel than heating up the oven. Put your cereal in at night and it is ready in the morning. Start dinner at breakfast and it is ready when you get home.
• Roaster- I have a 6 quart roaster. Cooks much faster than a crock pot and gives food a great roasted flavor. Put in a frozen chicken and vegetables before church and it is ready when you get home.
• Rice cooker- (Use your pressure cooker- 14minutes) Delayed start. Cooks rice, brown or white to perfection every time.
• Pancake griddle- Allows you to cook 6-8 pancakes at a time.
• Food chopper- Use it to chop up vegetables in a hurry.
• Bosh Mixer (Or other) Use to mix bread, cakes, cookies and much more.
• Vita-Mix- High powdered blender that will even grind wheat.
• Wheat grinder-
Hand- in case the electricity goes out.- The larger the wheel the faster it will grind the wheat
Electric- Allows you to grind wheat and grains (some grind beans too.)
• Double enameled cast iron- Great for cooking in general. Allows you to have the benefits of
using cast iron, even when cooking acidy foods like tomatoes. Gives food a wounderful flavor.
• Fexible cutting board- Allow you to cut and then pour cut items into what ever you are making.
• Knives- A good set of knives goes a long way.
*Do your research and then scour the thrift store and garage sales to build up your equipment
The pressure cooker is the original 'fast food' machine. The fast cooking action of pressure cooker can cut the cooking time to just 1/3 of the cooking time of conventional cooking methods, and that's time you can spend on other activities. Cheaper cuts of meat will be more tender and flavorful, and there is almost no loss of nutrients. Save $ by cooking up beans and grains and freezing them. How foods are cooked can have a big impact on their nutrient content. The best way to destroy vitamins is to cook your food in an open pot of boiling water. To retain the most nutrients possible, most experts recommend that you use as little water as possible and cook foods rapidly because many vitamins are sensitive to water, heat and air exposure (vitamin C, the B vitamins and folate in particular) and water used for cooking can dissolve and wash away water soluble vitamins, while the heat deteriorates them.
Many vitamins such as "B's" and C" are water soluble and the simple act of washing them takes away some of the vitamins. Vitamins "D" and "E" are fat soluble. Fat soluble vitamins are stored and metabolized with the fat in our bodies. Fat soluble vitamins are not as volatile as water soluble vitamins and are not as readily “cooked away.
The longer the cooking time and the higher the temperature, the worse it becomes. It is best to choose the cooking method that most optimizes and preserves the nutrients in food. In a study published by Journal of the Science of Food and Agriculture, researchers investigated effects of various means of cooking broccoli. Up to 97 percent of certain antioxidant compounds were destroyed by microwaving, while steaming the broccoli caused only 11 percent loss. Therefore, any cooking that minimizes the time, temperature, and water will help to preserve nutrients. Pressure cooking under steam is one of the methods best because it minimizes time and requires little water.
Two types-
Manual- stove top- Great to have if the electricity goes off, use on BQ side cooker or propane. Save fuel by cooking food in less time.
Electric- I have a NESCO brand. Delayed timer allows you to put food in and then have it be ready when you get home.
• Crock Pot- Longer cooking times, but less fuel than heating up the oven. Put your cereal in at night and it is ready in the morning. Start dinner at breakfast and it is ready when you get home.
• Roaster- I have a 6 quart roaster. Cooks much faster than a crock pot and gives food a great roasted flavor. Put in a frozen chicken and vegetables before church and it is ready when you get home.
• Rice cooker- (Use your pressure cooker- 14minutes) Delayed start. Cooks rice, brown or white to perfection every time.
• Pancake griddle- Allows you to cook 6-8 pancakes at a time.
• Food chopper- Use it to chop up vegetables in a hurry.
• Bosh Mixer (Or other) Use to mix bread, cakes, cookies and much more.
• Vita-Mix- High powdered blender that will even grind wheat.
• Wheat grinder-
Hand- in case the electricity goes out.- The larger the wheel the faster it will grind the wheat
Electric- Allows you to grind wheat and grains (some grind beans too.)
• Double enameled cast iron- Great for cooking in general. Allows you to have the benefits of
using cast iron, even when cooking acidy foods like tomatoes. Gives food a wounderful flavor.
• Fexible cutting board- Allow you to cut and then pour cut items into what ever you are making.
• Knives- A good set of knives goes a long way.
Wheat
Kernel of Wheat or “wheat berry”
--Wheat—(Thanks Kara for some of this great info.* Added to by Cindy)
The second most produced food in the world, corn being the first and rice a close third. Wheat is a healthy grain for those who can tolerate it. Celiac disease (gluten intolerance) afflicts as many as 1 percent of the population, not to mention the growing number of wheat allergies. Know your body, get tested if there is a question and find alternatives if there is a problem. Wheat contains 13 B vitamins, vitamin E, protein, essential fatty acids, and trace minerals. High in gluten (the protein that provides the elasticity necessary for bread making.)
Varieties:
Durum wheat is golden in color and it very hard, too hard for home mills to grind. It is used in making pasta and can be purchased as "semolina flour."High in gluten and protein. Durums high starch content allows the pasta to hold together when it is boiled.
Hard red wheat is an acidic grain; it is darker with a tint of red. This variety has been around for a long, long time and has been refined to make the common white flour, which is the whole grain stripped of its bran and germ, leaving the light, full of gluten endosperm that produces the fluffy, risen breads that are so prevalent in our supermarkets and bakeries. Hard red wheat is also processed as Bulgur which is steamed, cracked and dried for more flavor and short cooking time. As whole grain flour, it produces heavy, dense and robustly nutty flavored breads. High in protein 10-14 percent.
Hard white wheat is a newer hybrid that is alkaline, lighter in color and produces risen breads with a lighter texture. This wheat is whole grain with nearly identical nutrition to its red cousin. Hard white wheat is a cross between Hard Red wheat and soft white wheat.
Soft white wheat is also known as pastry wheat or when ground, sold under the label of "whole wheat pastry flour." This wheat is lacking the gluten for holding a rise in good yeasted breads, but works great in pastry recipes and still very nutritious. Low in protein (6 to 10 percent).
Cracked Wheat is made by rolling whole wheat berries in between steel rollers that break in down into small pieces. Cracked wheat reduces cooking time and is still considered a whole grain because it still contains the same nutrients as the whole grain.
Wheat Flakes are made when the whole wheat berries are steam –pressed into flakes.
Bulgur Wheat- Flour- (Sprouted wheat or malted flour)
Makes about 6 cups-\4 cups bulgur. Grind the bulgur into fine flour. Store in an airtight container in the refrigerator or freezer. Sprouted wheat flour may be used in cookies and cake recipes where soaking gives less than satisfactory results.
Cost:
Less than 11 cents per serving at under $1.00 per lb.
1 lb = 2.2 cups dry = 4.5 cups cooked = 3 cups flour
To Cook:
1 cup grain to 3 cups water.
Simmer 45 minutes or Pressure 15 minutes on high, natural release,
Strain and rinse.
To Store:
-Whole - indefinitely in an air tight container in a cool, dry place.
For long term storage freeze for 48 hours before storing.
-Bulgur/cracked- 6 months in an air tight container in a cool, dry place.
-Flour - up to 2 weeks in an air tight container,
or freeze up to 1 year.
-Cooked - refrigerate for up to 10 days,
or freeze up to 6 months
To Use:
-Cooked berries can be used by adding to soups and salads.
-Cracked berries can be cooked for a breakfast cereal.
-Soft white wheat flour may be used in place of white flour for any non yeasted recipe.
Examples: Pancakes, waffles, sweet breads, muffins, cakes, cookies, crackers, crepes, tortillas, pasta, pie crusts and other pastries.
-Hard white and hard red wheat flours can be used for yeasted breads.
-Whole Berries can be sprouted
Nutritional Value per 100 grams (3.5 oz.)
carbohydrates 68 grams dietary fiber12.2 grams fat1.9 grams
protein 15.4 grams iron 3.6 mg 20% Thiamin 0.3 mg
Niacin 4.0 mg Magnesium 100 mg Manganese 3.0 mg
Phosphorus 212 mg Selenium 49 mcg
Where to buy grains
Azure Standard- http://www.azurestandard.com/
Co-op group. Call to find a drop-off location near you
.Good Apple- Apache Trail before Idaho Rd.-North Side
http://www.thegoodapple.com/retailer/store_templates/shell_id_1.asp?storeID=T3QC5J9XXAS92JJ200AKHMCCQAX6480E
Preparing Wisely -http://www.preparingwisely.com/home (Mesa Drive/ South of Main)
Grains Plus- http://www.grainsplus.com/-Orders are several times a year.
Sprouts-(Higley/Southern) 10% off if you buy the whole bag
Cannery
Pleasant Hill Grain- http://www.pleasanthillgrain.com/
Grover’s 130 W. Hampton Ave. Ste.#9 Mesa, AZ 85210 480-827-8011
http://www.culturesforhealth.com/splash.php
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