For more information check out A Beginner's Guide to Baking Bread by Marilyn MollFor more information check out A Beginner's Guide to Baking Bread by Marilyn Moll
The Two Stage Process
A Preparation Method Maximizing the Nutritional Value of Whole Grains
by Sue Gregg reprinted by permission
Just because you've switched from white flour to whole grains does not
mean that you are getting all the nutritional value. In fact you may
experience new problems with digestion. That is because whole grains contain
phytic acid in the bran of the grain. Phytic acid combines with key
minerals, especially calcium, magnesium, copper, iron, and zinc and prevents
their absorption in the intestinal tract.
Soaking, fermenting, or sprouting the grain before cooking or baking
will neutralize the phytic acid, releasing nutrients for absorption. This
process allows enzymes, lactobacilli and other helpful organisms to not only
neutralize the phytic acid, but also to break down complex starches,
irritating tannins and difficult-to-digest proteins including gluten. For
many, this may lessen their sensitivity or allergic reactions to particular
grains. Everyone will benefit, nevertheless, from the release of nutrients
and greater ease of digestion.
The first stage of preparation in making whole grain porridges or baked
recipes, is to soak the whole grain flour in an acid medium such as
buttermilk, yogurt, or other cultured milk, or in water with whey, lemon
juice or vinegar added. As little as 7 hours soaking will neutralize a large
portion of the phytic acid in grains. Twelve to 24 hours is even better with
24 hours yielding the best results.
Brown rice, buckwheat and millet are more easily digested because they
contain lower amounts of phytates than other grains, so they may be soaked
for the shorter times. Other grains, particularly oats, the highest in
phytates of the whole grains, is best soaked up to 24 hours.
There are two other advantages of the two-stage process. Several hours
of soaking serves to soften the grain, resulting in baked goods lighter in
texture, closer to the texture of white flour. The longer the soaking, the
less necessary is the baking powder. Baking soda, alone, will give enough
rise. Secondly, this is a great step in convenience, dividing the task into
two shorter time periods, cutting the time needed to prepare the recipe
right before cooking and baking when you feel rushed to get food on the
table.
Our blender batter baking recipes include the soaking process as a
recommended option. Our preferred acid medium is buttermilk, but you can
substitute an equal amount of water with whey, lemon juice or vinegar--2
tbsps. per cup--as an alternative.
We encourage you to use the two-stage option, because we suspect that
many problems with whole grains would be minimized. Nutritional value and
appetite appeal are enhanced. As Sally Fallon and Mary Enig, PhD point out
in Nourishing Traditions, "...virtually all preindustrialized peoples,
soaked or fermented their grains before making them into porridge, breads,
cakes and casseroles." p. 452.
You may read more information about Sue Gregg's six volume cookbook set at this link.
Join our on line discussion for more information here. This is a double opt-in newsletter, be sure to confirm your subscription, the link will come in a separate email.
For more information email me at marilyn@urbanhomemaker.com
The following article The Two Stage Process - Maximizing Nutritional Value was written by Sue Gregg of Sue Gregg Cookbooks and is used by permission.
Just because you/ve switched from white flour to whole grains does not mean that you are getting all the nutritional value. In fact you may also experience new problems with digestion. That is because whole grains contain phytic acid in the bran of the grain. Phytic acid combines with key minerals, especially calcium, mangesium, copper, iron, and zinc and prevents their absorption in the intestinal tract.
Soaking, fermenting or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing these nutrients for absorption. This process allows enzymes, lactobacilli, and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starch, irritating tannins, and difficult-to-digest proteins including gluten. For many, this many lessen their sensitivity or allergic reactions to particular grains. Everyone will benefit, nevertheless, from the release of nutrients and greater ease of digestion.
The first stage of preparation in making whole grain porridges or baked recipes, is to soak the whole grain flour in an acid medium such as buttermilk, yogurt, or other cultured milk, or in water with whey, lemon juice or vinegar added - 1 TB per cup water. As little as 7 hours soaking will neutralize a large portion of the phytic acid in grains. Twelve to 24 hours is even better with 24 hours yielding the best results.
Brown rice, buckwheat, and millet are more easily digested because they contain lower amounts of phytates than other grains, so they may be soaked for the shorter times. Other grains, particularly oats (the highest in phytates of the whole grains) is best soaked up to 24 hours.
There are two other advantages of the two-stage process. Several hours of soaking serves to soften the grain resulting in baked goods lighter in texture, closer to the texture of white flour. The longer the soaking, the less necessary is baking powder. Baking soda, alone, will give enough rise. Secondly, this is a great step in convenience, dividing the task into two shorter time periods, cutting the time needed to prepare the recipe right before cooking and baking when you feel rushed to get food on the table.
Blender batter baking recipes should also include the soaking process as a recommended option. Sue Gregg prefers acid medium of buttermilk, but you can substitute an equal amount of water with whey, lemon juice or vinegar - 1 TB per cup--as an alternative.
We encourage you to use the two-stage option, because we suspect that many problems with whole grains would be minimized. Nutritional value and appetite appeal are enhanced. As Sally Fallon and Mary Enig, PhD point out, "..virtually all preindustrialzied peoples, soaked or fermented their grains before making them into porriddge, breads, cakes and casseroles." Nourishing Traditions. p. 452. I recommend this book as a supplemental text to Sue Gregg's cookbooks. To order, call 1-800-552-7323 or go to urbanhomemaker.com.
Thank you to all the contestants for participating in our first annual Bake and Take Contest!
First Place Winner of Norwex Microfiber Enviro Cloth and Window Cloth: Laura Weimer
Here is Laura's prize winning entry and recipe:
The moment I read about Bake and Take day I just knew what we would bake and who we would take it to. About a year ago a neighbor friend who is a Christian was going through some difficulties in her marriage and thinking I would be helpful gave her some unsolicited advice and ended up offending her and I thought I had ruined the friendship.
I quickly apologized but always felt like there might still be awkwardness with us. She is currently living with her 2 young children and working part-time so I know she doesn't have as much time as she would like to bake, but I also know she is very health conscience. I thought it would be the perfect opportunity to minister to her and hopefully fully restore a relationship.
My three kids and I (ages 6, 4 1/2, and 3) love to make Bran Flax Muffins. My 6 year old peels and grates the carrots (using the kitchen-aid) and I peel and slice the apples and he grates them.
My 4 year old helps measure the flour, and other dry ingredients and cracks the eggs, and my 3 year old puts in a few fistfuls of raisins and lines the muffin tins with paper muffins cups. I pour the liquids, then mix all the ingredients, and then we all get spoons and spoon the batter into the muffin cups. The 6 and 4 year old get hot pads and put the pans into the oven and set the timer. It's so much fun and makes preparing them a lot less work..well, sort of.
We got a basket, lined it with tissue paper, wrapped the muffins in a plastic bag and put lots of curly ribbon all over the basket. I had a little note card with pretty flowers and a nice saying about God being all we need for life and happiness and we marched it over. She was really excited and said she and her kids loved these muffins. I had a chance to thank her for letting me back into her life and I felt like we were able to get rid of any awkwardness that might have been there. I felt really joyful afterward and thought I might even feel more thankful after the whole thing than she did! Thanks for giving me a reason to reach out again to a neighbor and restore a friendship.
Here is Laura's Bran Flax Muffins Recipe:
Mix together:
1 1/2 c whole wheat pastry flour
3/4 c oat bran
3/4 c flaxseed meal
1 c brown sugar
2 tsp baking soda
1/2 tsp salt
1 tsp baking powder
2 tsp cinnamon
Stir in:
1 1/2 cups carrots, grated
2 cups apples, peeled & grated
1/2 cup raisins
Combine:
3/4 c milk
2 eggs beaten
1 tsp vanilla
then add to dry ingredients. Stir until moistened. Do not over mix. Fill muffin cups 3/4 full. Bake at 350 degrees F for 15-20 minutes.
Second Place Winner of 2-Norpro 8" Bread pans: Bobbi Krenka
My name is Bobbi and I read about the bake and take bread day
in your newsletter. My son who is 10 came home from school and
told me about the 2nd grade teacher who just had a breast removed
due to breast cancer. She has 2 boys in grade school as well as
a husband. We made some cookies, loaf of whole wheat bread, and
made a card to let them know we were praying for her and her family.
While my son was in his self defense class I was going to sneek
it in their car, but it was locked. So I had to go and tell her
husband that I had something for them. I gave it to him and the
look on his face was very humbling for me and he told me how thankful
he was. It made the cookie mess that we had left in the kitchen
all worth while.
Thank you.
Whole Wheat Bread in a Zo
11/2 c water
41/4 c whole wheat flour
2 tbls dry milk
3 tbls brown sugar
2 tbls gluten
1 tsp dough enhancer
2 tbs salt
1 3/4 tsp SAF yeast
I have a ZO bread maker and I just put in on quick bread setting.
it makes a good size loaf. I haven't had my breadmaker to long
and have had a little trouble at first. We live at about 6500
ft and I had to do a little experimenting.
Honorable Mention (In no particular order):
#1. Heather Kleveter's Entry: I was so excited to read about
your Bake and Take contest...what a great idea!! Any excuse to
bless a friend or relative with gifts from the kitchen is a good
excuse for me.
I had it all figured out. My sister-in-law in California just
had a baby boy and so we planned a vacation to go meet our sweet
new nephew and cousin. I would bake a batch of my Spelt English
Muffins to take along as a gift for my sister-in-law. They were
a hit at the Farmers' Market last summer, they freeze great, and
as any new mom knows... it's such a blessing to have something
quick and nutritious to eat when you are a sleep-deprived nursing
mother!
Then we got the flu. All seven of us! It takes a l-o-n-g time
for the flu to run it's course through that many people. With
tears, we postponed our trip and crawled back into bed. There
was NO way I would be taking baked goods anywhere, let alone cook
at all! We were surviving on instant food.
After I started to get my strength back, I asked my husband what
he would like me to fix. "Something healthy" was his
reply (you know that craving you get when you haven't had a good
home-cooked meal in awhile!). Then it occurred to me how very,
very blessed I am! And what a wonderful thing a family is! Even
if I didn't have the strength to get dressed and brush my hair,
my family didn't mind. Even if I was coughing and sniffling, it
didn't matter...so was everyone else! So I didn't have to take
my baking far...just across the kitchen to the table. And all
5 of my kids and my dear husband were blessed and nourished...and
so very grateful for a home cooked breakfast.
Here's what I made:
Blender Lemon-Ginger Pancakes
wheat-free, dairy-free
the night before you want to eat these...
Add to blender:
Juice and zest from 1 large lemon
plus enough water to = 2 cups of liquid
1 Tbsp. olive oil
1 Tbsp. molasses
1 tsp. vanilla
1 c. Kamut
1/2 c. millet
1/2 c. whole barley
cover and blend on high for 3 minutes.
--------------zzzzzzzz-------------------------------
In the morning, at the skillet pre-heats, add:
2 eggs
1 tsp. salt
1 1/2 tsp. ginger powder (good for nausea!)
1/2 tsp. cinnamon
and blend for 1 minute
then add and blend briefly (or stir by hand) until mixed:
2 tsp. baking powder
1 tsp. baking soda
Add a dab of butter to the hot skillet, pour on the batter. Flip
when bubbles form and edges are dry. Add more butter between each
batch. Serve with pure maple syrup...yum!
P.S. We are all recovering nicely and are soooo ready for that
postponed vacation! Here's the recipe I'll be taking next weekend!
Spelt English Muffins (with fruit & nuts)
18 c. freshly ground spelt flour (spelt is fluffier than other
grains so pack it a bit when measuring)
5 c. water
2/3 c. honey
1/4 c. molasses
1/2 c. olive oil
2 Tbsp. sea salt
1/3 c. whey (pour all natural plain yogurt into a sieve lined
with cheese cloth or an un bleached coffee filter, place over
a bowl and let sit for a few hours. Whey is the liquid in the
bowl. We blend the yogurt cheese with jam, using a hand held blender...delicious
as a pancake topping or alone!)
a pinch of vitamin C powder, optional
Warm water, honey, molasses and oil together on stove top. Pour
this mixture into Bosch (or other bread mixer) bowl. Add salt,
vit. C and mix briefly. Add flour, mixing after every 5 cups.
Remove dough hook, cover and soak overnight, 7-24 hours. This
allows the acidic whey to break down the phytic acid in the whole
grains so all the nutrients can be properly absorbed.
After soaking, add:
2 eggs, which have been warmed in a bowl of warm water, before
cracking
1/4 c. instant yeast (SAF)
plus more flour (up to 2 cups) if needed, until the dough pulls
away from the sides of the bowl
Mix slowly at first to incorporate eggs, then knead for about
6-8 minutes on high until the dough will stretch very thin and
translucent when you pull up on a piece.
Let the dough rest for approximately 15 minutes.
This is the fun part where you get to pick your flavor...any chopped
nut or dried fruit!
I like to add:
cranberry & almond
walnuts, pecans & golden raisins
cinnamon & raisin
Just grab a handful and knead it in!
Then roll the dough to about 3/4 " thick on a greased counter.
Cut out circles using a biscuit cutter or a clean, empty tuna
can.
Place on a greased cookie sheet that has been sprinkled with oat
bran. Spritz top of muffins with water (or cooking spray) and
sprinkle with oat bran. Cover with a towel and let rise foe 15
minutes.
Meanwhile, preheat an electric griddle to about 240 degrees (low
temp). Cook muffins for about 9 minutes on each side, until golden
brown. Split with a fork These freeze great! Enjoy!
Thank you for your ministry, Marilyn!
#2 My name is Amy and I started baking bread about 3 years ago. I have struggled with the quality of the bread and have gone through many experimental fixes trying to get a texture that would hold up for sandwiches. I also taught a neighbor to bake, and she, too, would love to have a moist, soft, full loaf. Our struggle seems to be primarily that we live at 9,100 feet in elevation and would get bread that would fall, be coarse and crumbly, or be too yeasty.
So, I finally baked a great loaf and took it to her, as proof
that it can be done. She was delightfully surprised, and is anxious
to try my new method. (The secret is in mastering the yeast; don't
kill the yeast with hot water, don't add too soon, don't let rise
too much, don't knead it to death, don't work the dough too much
or too rough, and, don't use a dry dough as the yeast absorbs
a lot of moisture, leaving a dry loaf).
Bread with Altitude by Amy Hoppes
Makes 2 loaves
5 1/4 C. whole wheat Prairie Gold berries, milled and set aside
_____________________________________
Proof:
1 1/2 Tbls. Yeast Sprinkled over;
2/3 C. Warm Water with
1 1/2 Tbls. organic sugar, sprinkled over all.
Let set about 10 min. to dissolve
Meanwhile....
_____________________________________
Scald 2 1/2 C. Milk. Put in Kitchen-Aid mixer, and add;
Half of the flour
2 large eggs
1/2 C. organic sugar
3/4 tsp. Salt
Beat 5 min. Then add:
The proofed yeast mixture,
1/3 C. oil (canola, Olive, or comb. of 2 part butter, and 1 part
coconut oil)
2 Tbls. Vital Wheat Gluten,
and most of the remaining flour.
Knead to a slightly sticky consistency.
_____________________________________
Put in large buttered Bowl (turn, and optional, dot and spread
a bit of butter on top) Cover with damp towel and let rise in
draft free location for 15 min (30 if in the mile high range).
Dump on counter - shape lightly - put back in bowl to rise a second
time in draft free location for 15 min (30 if in the mile high
range).
Dump out, and cut evenly for loaves or rolls etc. (two loaves,
or a loaf and some cinnamon rolls, etc.) Put in buttered pans
and let rise to top of pan about 10 min. and about 5 min. more
while you pre-heat the oven to 350 degrees.
Bake 30 min. at 350 degrees in convection oven if available. Test
with instant thermometer to read 180 degrees, remove from pans
immediately, wipe pans with paper towel, and let bread cool completely
(at least one hour).
I have sent each Honorable Mention Participant a Norwex
Microfiber face cloth just for participating in our contest.
Thanks to all the participants!
Liquid - The liquid in yeast breads may range from water, milk, and potato water to fruit juice, buttermilk, yogurt, cottage cheese, whey and bouillon. Liquids used in yeast breads should be sufficiently warm so that after the sweetening and shortening are added the temperature of the combination is at least 80° or slightly above.
Sweetening - The sweetening used can be honey, molasses, applesauce, fruit juice, or sugar. Some breads use no sweetening at all.
Yeast - Yeast is a living organism that grows in the presence of moisture and carbohydrates at a warm temperature (l06 - l20°). Under these conditions the yeast ferments, forming gases. These gases are captured by the rubbery gluten in flour. Like a balloon, gluten is stretched (blown up) by the gases, causing the bread to raise. All commercial yeasts are not the same because the quality can vary. Saf Yeast can be stored in the freezer for several years and used as needed. Saf Yeast will store, unopened, on the
shelf for one year. It is a good item for food storage.
Fats/Oils - The fats/oils in yeast breads may be cold-pressed oil, shortening, butter, margarine, bacon grease, or animal fat. The fats/oils make bread tender and rich. Dough made without fats/oils tends to become stale more quickly. Butter is particularly delicious when used in sweet yeast breads and rolls.
Salt - Salt brings out the flavor of the bread. The texture and shape of bread is affected by the omission of salt because it controls yeast activity. Bread low in salt will have a coarse texture.
Flour - Fresh ground whole grain flour adds the most flavor, nutrients, and gluten to the bread and results in superior products. Whole grain flours other than wheat may be used for their distinctive flavors. However, they tend to make bread heavy as they do not have enough gluten to help lift the dough. Replace no more than one-fourth of the flour content in a given recipe with flours other than wheat or add vital gluten.
Other Additions - Raisins, dates, dried fruits, citron, nuts, hulled sesame and roasted hulled sunflower seeds, sauteed onions, dried or fresh herbs, bean or grain sprouts, toasted wheat germ, milk solids are all added to improve flavor and increase nutritional values. These "improvers" are seldom used in greater quantity than up to about one-fourth the weight of the flour.
To receive my free newsletter ON MY HEART which is published twice a month with information, product updates and reviews, delicious recipes and much more in the spirit of Titus Two, click here.
If you haven't tried my blue ribbon winning Marilyn's Famous Whole Wheat Bread Recipe, here is the link to the recipe.
Complimentary copies of our 64 page catalog of products for homemakers is available here.
Bread Machine Tips How to trouble shoot those less than perfect loaves and have success
1. If your bread falls: try reducing the liquid by 1/8 Cup and/or increasing salt by 1/8 tsp and/or decrease yeast by 1/8-1/4 tsp.
2. If you loaf is too short or heavy: Decrease salt by 1/8 tsp and or increase yeast and sugar by 1/2 tsp and/or use high quality freshly milled hard wheat and or add 1-3 TB vital gluten and/or increase liquid temperature to 100-110 degrees F.
3. If the crust is too thick: Use home made programming feature to cut the baking time to 45 minutes and/or reduce sweetener and/or increase liquid by 1/8 cup.
4. Kneading arm is hard to remove: Spray the post and inside hold of the kneading arm with non-stick cooking spraky prior to baking and/or soak baking pan in hot water for 5-10 mijnutes to soften crust, then remove arm from post.
Articles and Recipes authored by marilyn@urbanhomemaker.com. For more information please visit us at The Urban Homemaker Specializing in products for better health in the spirit of Titus Two.
I have briefly outlined advantages and disadvantages of each of the electric grain mills available from our 20 years of experience with mills. Keep in mind, all of these mills are high quality and produce excellent, fine quality flour; there is no "perfect" or "best" grain mill. Each mill represents exceptional quality, reliability and will provide many years of service.
The "best" grain mill, is the mill that meets your criteria for price, noise level, storage space
requirements, warranty, and versatility.
KITCHEN MILL - Advantages - Large flour catch pan- holds 21 cups flour, strong
reliability record, stores very compactly (if storage space is at a premium at your house you will appreciate this), produces high quality, fine flour, mills all dry beans and grains, mfg in the USA. Six year warranty. We have sold thousands to satisfied customers over the last 15 years.
Disadvantages: Smaller grain hopper than some mills, Noisier than other mills, does not crack grain.
NUTRIMILL -Advantages - Large flour catch pan, life-time warranty, one piece
construction, large grain hopper slightly quieter than K-tec but has the same motor and milling device.
Disadvantages - Higher price, does not crack grain, takes a larger amount of storage space, mfg. in
Korea.
WONDERMILL - Advantages - Formerly known as the Whisper Mill, slightly quieter than K-tec, large hopper capacity, six year warranty, high quality flour, grain feeds well into milling mechanism
Disadvantages- Smaller capacity flour cannister (12 cup), does not crack grain, must turn on mill before adding grain so the mill will not jam.
FAMILY GRAIN MILL - Advantages - versatile, can be used with handbase or electric motor base, adjustable from fine to course mechanism so mill will crack grain, can be used with Bosch Universal, German made, very quiet while running, takes minimal storage space, very economical.
Disadvantage- flour may not be quite as fine as the mills above, slower production of flour than high speed mills.
We hope to be of service to you very soon!
www.urbanhomemaker.com
1-800-552-7323
"A member of the goosefoot family (Chenopodium quinoa), quinoa is grown in the altiplano of the Andes in Bolivia, Ecuador, and Peru, and some in Chile and Argentian. A pilot crop grows in Boulder, Colorado.
Quinoa has historically been the staple food of the Andes, traditonally eaten like rice, toasted and ground to make tortillas, and fermented to make chicha, a drink. As the "mother grain" of the Incas, quinoa was of such central importance to that civilization, that by destroying its cultivation, the Spaniards subdued the Inca Empire in one year.
Quinoa cooks up quickly in 15-25 minutes into a light, fluffy "cute curly" yellow grain. It has a gourmet look and a very delicate flavor. The flavor makes light crepes and waffles in our blender recipes. It is gluten-free, providing another grain choice for the gluten intolerant. With high protein and high lysine content, quinoa is one of the most nutritious grains. It is very expensive.
A substance on the surface of quinoa seed called saponins imparts a bitter taste and must be rinsed away. I rinse the seed in a strainer 1-2 minutes the evening before using it, soak it in a bowl of water overnight, drain it, and rinse again, about 1 minute. This procedure is included in our recipes for quinoa crepes, waffles, and creamed cereal." p., 75-76 BREAKFASTS By Sue Gregg, Reprinted by permission
CREAMY QUINOA
The added butter givesthis cereal an especially pleasing flavor. The rinsing and soaking of the grain is essential to remove bitter flavor (p.75 BREAKFASTSfor details)
AMOUNT: 2-3 servings (Double, triple as needed)
1. The night before, put quinoa in strainer and rinse for 1 minute:
1/2 cup quinoa
2. Set strainer with rinsed quinoa in a bowl filled with water so that it is submerged. Let stand overnight.
3. Discard water and rinse quinoa another 30 seconds.
4. Blend in blender on high speed about 1 minute:
1/2 Cup water
2 TB rinsed, drained quinoa
5. In saucepan bring water to a boil, stir in blender mixture and return to boil; stir in blender mixture and return to boil; stir in remaining ingredients:
1 Cup water
blender mixture
remaining rinsed, drained quinoa
1/4 tsp. salt
6. Lower heat, cover and simmer 20-25 minutes until water is absorbed; stir 2 or 3 times during cooking.
7. To serve, blend in 1 TB butter for an extra special flavor.
p. 106, BREAKFASTS By Sue Gregg, Reprinted by permission.
BLACK BEAN, RED PEPPER, CORN & QUINOA SALAD
This salad goes together quite easily, with gourmet flair,
it is colorful and declicious.
5 TB olive oil
1/2 C. Quinoa, rinsed thoroughly in cold water, drained
1 C. chicken broth
1/4 tsp. salt
1/4 tsp. cumin, ground
2 TB lime juice
1/8 tsp. black pepper
1 C. cooked or canned black beans, drained
1 C. whole kernel corn
1 C. ripe tomato, peeled, seeded, diced
1/2 C. sweet red pepper, seeded and chopped
2 green onions finely chopped
3 TB chopped cilantro (opt)
2 TB chopped parsley
2 C. mixed salad greens
1. In a 1 qt saucepan (or small pressure cooker) heat 2 TB oil over medium heat. Add Quinoa and stir until toasted and aromatic, about 5 minutes. Stir in broth, cumin, salt, heat to a boil over heat, until liquid is absorbed, about 15 minutes. Remove from heat & let stand 5 minutes fluff 2ith a fork, set aside to cool.
2. In medium bowl, whisk 4 TB oil, lime juice, and pepper. Stir in black beans, corn, tomato, red pepper, green onion, cilantro, parsely and mixed Quinoa.
3. Serving: Divide greens amond 4 salad plates. Spoon quinoa mixutre onto greens. Serve at room temperature or refrigerate 30 minutes before serving.
QUINOA SALAD - GREEK STYLE
2 Cups Cooked Quinoa (see above instructions for cooking
the grain)
1 Cup diced cucumber
5 Pepperocini's (bottled, optional)
1/2 Cup Feta cheese, crumbled
5-10 Cherry Tomatoes, quartered or halved
Oil and Vinegar Dressing or Greek Salad Dressing - contains oregano, pepper and garlic - To moisten or to taste!
To receive my free newsletter ON MY HEART which is published twice a month with information, product updates and reviews, delicious recipes and much more in the spirit of Titus Two, click here.
If you haven't tried my blue ribbon winning Marilyn's Famous Whole Wheat Bread Recipe, here is the link to the recipe.
Complimentary copies of our 64 page catalog of products for homemakers is available here.
Here is a list of grains and seeds you may wish to keep on hand
in your home. Economical whole grains and seeds pack high amounts
of a wide range of vitamins and minerals, valuable fiber and are
naturally low in fat. Grains, seeds, and nuts are perfect for
sprouting, baking, and side dishes. Make it a goal to try several
new grains in the upcoming weeks for taste, texture, nutrition
and flavor treats. The following information was adapted from
The
Sprouting Book by Ann Wigmore. Nutritional info is for
the sprouted grain or seed which may differ from the unsprouted.
Adzuki Beans - A good source of protein, vitamin C, and
iron.
Alfalfa - Pound for pound are one of the most nutritious foods you can eat. A very good source of Vitamins B-complex, C, K, E, and calcium, magnesium, selenium, iron, potassium, and zinc.
Almonds - Of all the spouted nuts, these are the easiest to digest. Excellent source of vitamins B and E, protein, calcium, potassium, magnesium, phosphorous, and fats.
Cabbage - A good source of vitamins A, C and U, along with trace elements iodine and sulfur.
Chick Pea - Rich in carbohydrates, fiber, calcium, and protein. Also provide magnesium, potassium, and vitamins A and C.
Fenugreek - A valuable blood and kidney cleanser and a good source of phosphorous and iron. Spices up a salad!
Lentils - The single richest source of high-quality protein. Great sprouted or in a variety of main dishes.
Millet - A mild-flavored highly digestible alkalizing grain. It is rich in protein, and calcium. A staple to the ancient cultures of Egypt, India, and China. Use the unhulled type for sprouting.
Mung Beans - A good source of iron, protein, potassium, and vitamin C.
Oats - A cereal grass that can be purchased as whole groats, and flaked, or steel cut, or rolled and flaked. A great addition to breads, cookies. Use the whole oat groats for sprouting.
Radish - Spices up your sprouting mix!
Rye - Gives a slightly sweet flavor to a sprout mix.
Sesame Seeds - Rich in fats, protein, fiber. vitamins, B, E, and several vital minerals.
Sunflower Seeds - Rich in B vitamins (thiamine, riboflavin, niacin. The sprouts are richer in these vitamins than the raw, unsprouted seeds.
Triticale - A new cereal grass with good protein content made by a hybrid cross of rye and wheat. Often found in seven grain mixes, and useful for wheat intolerant systems.
Wheat - The world's most cultivated grain. Wheat is found in many varieties and forms including durum used for pastas, hard wheat used for yeast breads, soft wheat used in pastries such as pancakes and muffins. Wheat bran adds nutrition to great muffins, couscous is cracked and pelletized endosperm of durum wheat, bulgur is steamed and cracked wheat, wheat germ is nutrient dense, and farina is coarsely ground endosperm of wheat. A great form of vitamin E, which functions as an antioxidant. Soft wheat works best for sprouting. Use in salads, desserts, breads, and cereals, and to make juice and milks.
ED NOTE: Hot cereal literally costs pennies per serving compared to boxed cereal, and represents an exceptional way to reduce grocery costs. With a little experience, and a few creative touches you can nourish your family without boredom and pocket the change!
All these hot cereals can be prepared in minutes in a DUROMATIC Pressure Cooker saving lots of time and energy consumption. Cut the water amount from 2 Cups to 1 1/2 cups. Bring the pressure up to the second red ring. Remove from heat, allow the pressure to drop naturally. Serve.
BAKED OATMEAL
Mix together:
1/2 Cup butter, melted (I used olive oil)
1 Cup brown sugar ( I used about 2/3 Cup)
2 eggs, beaten
Add:
3 cups rolled oats
2 tsp. baking powder
1 tsp. salt
1 cup milk
Mix well. Pour into a greased casserole dish 9 X 13 baking dish for 30 minutes at 350°F. I used a smaller baking pan and had to increase the baking time to 40 minutes.
Marilyn's Variation: Add 1-2 Cups finely chopped apple pieces.
APPLE OATMEAL
1 Cup rolled oats
2 Cups cold water
1/2 tsp. salt
Cook on low heat in a medium saucepan. Add in:
2 cups chopped apples
dash nutmeg
Cook 5 minutes longer or until apples are at a desired consistency. Serve with milk or yogurt, honey or brown sugard and a sprinkling of connamon. Yield: 4-6 servings
CREAM OF WHEAT
1 Cup cracked wheat kernels*
2 cups water
1/2 tsp. salt
Coarsely crack the wheat kernels. Combine the cracked wheat
kernels with water and salt in a suacepan. Bring to a boil, then
reduce heat to low. Cover and simmer for 15-20 minutes. S Serve
with a pat of butter and a drizzle of honey. The recipe below
for Hearty Cereal Topping is delicious with this hot morning cereal.
*I crack my whole wheat kernels in the BOSCH
mixer using the blender attachment. You must use a very strong
and powerful blender to accomplish this. The BOSCH MIXER has 700
watts. You can crack about 1 cup of kernels at a time. It would
be convenient to go ahead and crack up a container full and then
store it in the freezer.
HEARTY CEREAL TOPPING
(Ed. note: What a creative way to liven up hot cereal for breakfast!
Prepare this topping ahead of time for a very quick breakfast.)
1/4 Cup wheat germ
1/2 cup bran cereal
1/2 cup brown sugar, firmly packed
1/2 tsp. cinnamon
1/4 cup butter
1/4 cup hulled raw sunflower seeds
1/4 cup finely chopped walnuts or pecans
1/2 dried fruit, in small pieces
Preheat oven to 300 degrees. In a large bowl combine the first 4 ingredients. Add in butter and cut in with a pastry blender or fork until butter is in coarse crumbs and evenly distributed throughout the mixture. Stir in nuts an seeds. Spread mixture in a baking pan and bake for 10 minutes. Remove from oven and stir in dried fruit pieces. Coo and store in an airtight container in a cool dry place. use within 4-6 weeks. Use as a delightful topping on your hot cereal in the morning. YIELD: 3 Cups
BABY BEAR PORRIDGE
1 cup rolled oats
2 1/4 cups cold water
1/2 tsp. salt
2 TB cracked wheat
Combine water and salt in a medium saucepan and bring to a boil. Add in rolled oats and cracked wheat. Reduce heat and simmer gently until done, about 20 minutes. Stir occasionally. Serve with milk, and brown sugar, honey or maple syrup. Honey should not be fed to babies under the age of one. Serves 4.
GOOD MORNIN' MILLET CEREAL
(Ed note: millet is very high in calcium and other minerals.)
1 Cup hulled millet
3 Cups water
1/2 tsp. salt
Combine all ingredients in a medium saucepan, and bring to a boil. Reduce heat to low, and simmer 30-40 minutes. Serves 4. Serve with butter and honey. (If using the Duromatic Pressure Cooker, cook at the first red ring for 12 minutes and allow the pressure come down naturally.)
OATMEAL PANCAKES
Mix in a mixing bowl and set aside:
2 Cups rolled oats
3 Cups buttermilk
Mix in a separate mixing bowl:
3/4 cups unbleached all purpose flour
2 TB sugar
1 heaping tsp. baking soda
1 tsp. sea salt.
3TB cooking oil
Mix together oat mixture and dry ingredients. Stir until well blended. Cook on a hot griddle. Serve hot with syrup or honey.
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If you haven't tried my blue ribbon winning Marilyn's Famous Whole Wheat Bread Recipe, here is the link to the recipe.
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Types of Wheat and Flours: If you know your ingredients you will have much better baking success. Read on....
All-Purpose Flour- the finely ground endosperm of the wheat kernel minus the bran and the germ which contain the highest concentrations of B-vitamins and Vitamin E. The flour is widely used for all home baked goods but devoid of nutritional content. It is generally enriched with flour B vitamins but not the original concentrations.
Bread Flour - contains greater gluten
strength and is generally used for yeast breads produced by commercial
bakers. It is now widely available in grocery stores for bread
machine enthusiasts.
Hard Winter Wheat -planted in the fall, usually
dry-land wheat grown without irrigation. Tends to be lower in
protein than hard spring wheat.
Hard Spring Wheat - planted in the spring. It is not irrigated thus yielding a high protein and low moisture content wheat kernel. This wheat tends to be more expensive because of the high protein content and makes the lightest whole wheat bread.
Pastry Flour - Has lower protein/gluten and is milled from Soft wheat. Used for baked goods that contain baking powder.
Soft Spring Wheat - Usually this wheat is irrigated. It has a larger yield than hard wheat but is lower in protein. It is used for making cake,s cookies, muffins, pancakes, pie crust, pastries and baked goods that use baking powder. Be sure to pack this flour into a measuring cup if it is freshly milled to get accurate measurements.
Durum Wheat - used for making pastas. Semolina is a grade of milling for Durum wheat.
Whole Wheat Flour -Commercially ground
whole wheat flour is coarse -textured and should be stored in
the freezer to protect against rancidity. Whole wheat flour is
rich in Bk-complex vitamins, vitamin E, protein, and contains
significantly more trace minerals and dietary fiber than white
flour.
Articles and Recipes authored by marilyn@urbanhomemaker.com. For more information please visit us at The Urban Homemaker Specializing in products for better health in the spirit of Titus Two.
1. Use fresh home-milled flour with all of the bran and fiber intact.
2. Use fresh yeast such as Saf Instant Dry Yeast. Because whole wheat produces a heavier dough, whole wheat bread dough often requires a better grade of yeast due to its superior rising ability. If your whole wheat bread is coming out like a brick it may be due in part to poor quality yeast.
3. Use warm water. Best temperature is 120 - 130°F
(if using SAF Yeast).
4. Use the right amount of flour. Home milled flour is
best. Too much flour causes dry crumbly bread. Here is information
about grain mill
comparisons.
5. Develop the gluten. The most difficult aspect of mastering bread baking is recognizing when the gluten is fully developed. When dough is properly kneaded it will be smooth and elastic. To improve the texture of your bread add Vital gluten.
6. Use 1 tsp. oil on your kneading surface or on your hands when it is time to shape the dough. This helps keep dough from sticking and avoids using excess flour.
7. Let the dough proof. Proofing is a baking term for allowing bread dough to raise outside of the oven. Although this step is optional (some let the dough rise in the oven prior to baking), proofing will develop flavor, gluten framework, and help make light, fluffy loaves of whole wheat bread.
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To receive my free newsletter ON MY HEART which is published twice a month with information, product updates and reviews, delicious recipes and much more in the spirit of Titus Two, click here.
If you haven't tried my blue ribbon winning Marilyn's Famous Whole Wheat Bread Recipe, here is the link to the recipe.
Complimentary copies of our 64 page catalog of products for homemakers is available here.