Sourdough Banana Bread

Remake recipes.  This is what I do.  I love sourdough.  It is so basic and traditional and completely opposite of the modern food ideal.  Sour, dense, slow verses sweet, light and fast.  It really doesn't take long to get your tastes to change and there are many tricks to get you over the hump.  Some of my ideas are; add more sugar to start our and ease back slowly, use white flour to start and slowly start substituting whole grain flour for more and more, let your dough sour for 8 hours, then add conventional yeast for a fast final rise.

I am still new at this, however, so when I want to make sourdough banana bread for the first time, I need a place to jump from.  In this case, I used my super yummy Sourdough Chocolate Cupcake recipe.  Cut back on the oil and sugar because bananas are sweet and moist, then add more flour to compensate for the liquid the banana puree contributes.  Obviously there is a longer bake time, so I had to play around with that.  Now I don't mind when the bananas get old.

1 cup freshly fed sourdough starter
1 cup raw milk
3 cups spelt flour
3/4 cups coconut sugar
2 eggs
1/2 cup coconut oil
2 cups over ripe banana puree
2 teaspoons vanilla
1 teaspoon salt
1 1/2 teaspoons baking soda

Mix starter, milk and flour. Cover and let rest at room temperature for 6-8 hours. Don’t worry if it doesn’t get really bubbly. Cream together sugar and eggs. Add oil, banana puree, vanilla, salt and baking soda smooth. Add half of sourdough mixture and pulse 3 times. Scrape out remaining mixture and pulse until thoroughly mixed but do not whip vigorously. The texture is quite gloppy. Ladle into 2 small, greased (with coconut oil) bread pans and bake at 350 degrees for 50 minutes. Let cool for 5 minutes and remove from pan to cool. Delicious to eat when it is still warm with a pad of butter, but if storing, it is best to cool completely before slicing.
links; Pennywise Platter, Things I Love Thursday, Ultimate Recipe Swap, Foodie Friday, Finer Things Friday, GCC Recipe Swap

Sourdough Waffles

I figured this one out many months ago and have been making it very regularly.  For some reason, I can’t get it to work well for pancakes, but these waffles are killer.  The sour is ever so slight and they cook up so crispy and tender.  Of coarse, a good waffle iron helps too.  These win over even the most intricate yeasted waffles that call for beating the egg whites separately and carefully folding them in.  Bah, this is too easy!

Even though I use expensive oil and sweetener, without the kefir, which I used to use to soak the batter, this recipe is cheaper too.  Besides, when you are working with sourdough, it starts to accumulate.  You have to keep feeding it twice a day for it to get really nice.  Sometimes I end up throwing out some so that there is room in the jar to feed it again. I hate waste and this recipe helps me to use the extra so I don't get a complex.  Typically, I feed 1 cup starter with 2 1/2 cups spelt flour and 2 cups water the night before.  Cover loosely and let set on the counter overnight. This is a wet starter.  You want the batter to be pretty thin, makes for really light waffles.

I serve my waffles with butter, whipped cream, berries and homemade jam.  Sometimes we go all out with this Carmel Banana Pecan Topping.  YUM.

Be sure to register now for Sourdough 101 this Wednesday, we are going to make my favorite pizza and discuss the ins and outs of baking with sourdough.  But if you must miss it, check out Jenny's online class on sourdough, another fermented food!

2 eggs

¼ cup coconut oil

¼ cup maple syrup

1 teaspoon vanilla

¼ teaspoon salt

5 cups bubbly sourdough starter

2 teaspoons baking soda

Whip 2 eggs with oil, syrup, vanilla and salt.  Mix in starter.  Sprinkle baking soda over mixture and whip one more time.  Pour onto hot waffle iron.  Seriously, that’s it!

links; Menu Plan Monday, Monday Mania

Freshly Fed

I have been working more and more with my sourdough, a lot of trial and error.  When I find something that really works I am ecstatic.  I am up to three recipes now that earn the Taste is Trump stamp of approval.  The stuff really baffles me.  I am more of a cook than a baker.  I like to just throw in what suits my fancy without dirtying any measuring cups.  This often presents a problem in baking.

A long time ago I began working on making whole grain sandwich bread with sourdough starter.  I have nearly given up.  The only success I have had is when I use half white flour in the dough.  Otherwise it is too sour, dense and crumbly.  I have been following Kitchen Stewardships series on whole grain bread baking and am eagerly waiting for sourdough to show up.

In the mean time I have this recipe on my to-do list.  Anyone want to join me in trying it out.  The method is different than any I have tried, so that is promising.

So I have my pizza recipe, which turns out every time.  Thanks, no doubt, to the white flour.  I also have an awesome sourdough waffle recipe that I will be posting in a couple weeks to pump you up for my sourdough class.  I have made this recipe every week for months now because it is the best!  I don't know why I haven't posted it yet. Also, stay tuned next week for an amazing sourdough cake recipe that I am making for Kate’s birthday.

Soaked English Muffins

English muffins are in the same category as most bread products.  Like pitas and tortillas, it is impossible to find a store bought variety made with healthful ingredients, properly prepared that tastes good.

These are great to just eat with butter and honey, or make little sandwiches with.  We like smoked salmon, egg and cheese J.

2 cups spelt flour
¾ cup kefir or buttermilk
1 teaspoon honey
¼ teaspoon baking soda
2 teaspoons baking powder

½ teaspoon salt

Combine spelt, kefir and honey, mix well.  Let soak on counter about 12 hours.  Combine baking soda, baking powder and salt.  Sprinkle over soaking flour, mix well.

Heat skillet to medium (about 275 degrees).  Form dough into rustic biscut shapes.  Place on dry, preheated skillet.  Cook 4 minutes, carefully flip and cook 4 minutes on second side.  Split with a fork, serve warm.  Toast to reheat.
links; Finer Things Friday, Foodie Friday, GCC Recipe Swap

Mini Fruit Tarts

Melt in your mouth, tender, flaky, mmmm.  I kinda have a thing for puff pastry! These tasty desserts/extra special breakfast items were born out of an ancestral recipe. Kolaches are a family favorite from my beloved Czechs line again. They are made with simple sweet, yeasted dough and traditionally have a poppy seed or nut and date filling.  Puff pastry is completely different dough, and I use what ever filling is convenient, with gobs of them in my freezer, apricot and blueberry make good sense. 

The last time I had kolaches was when my grandfather died 17 years ago.  Many neighbor’s and friend brought them to my grandma’s house for the family to enjoy, how comforting they were!  Though I have recipes for the sweet treat, I have never made them myself.  I always reverently think of them when I am making these tarts, which makes them extra special.

Trader Joes has their all butter puff pastry back in stock, so if you are not up for making my homemade version at the moment, grab some there.  The glaze is up to you, I think they are still wonderful without, but it is nice to add to your desired sweetness.  It is fun to have a variety of fillings and see all the colors randomly placed together.  Note that a little goes a long way, each little tart can only handle a rounded tablespoon.  Also, jam does not have enough starch to hold up in the oven.

1 cup pureed fruit (may be slightly chunky)

½ cup honey (I used sucanat with blueberries)

2 tablespoons arrowroot powder

1 tablespoon lemon juice

1 recipe puff pastry

½ cup powdered sucanat

1 tablespoon butter, melted

1 teaspoon vanilla extract

Warm fruit in a sauce pan.  Stir arrowroot powder in with the honey and add to fruit.  Cook to a simmer.  Remove from heat and stir in lemon juice.  Let cool.  Cut pastry with a round cookie cutter and place circles on baking sheet 1 inch apart.  Combine the left over pieces by pressing them together lightly and cutting for more rustic rounds (this keeps the light texture, re rolling makes them tougher.) Let rise for 30 minutes.  Preheat oven to 375 degrees.  Push your thumb in the center of every round to make a dent for the filling. Carefully place 1 heaping tablespoon filling in each dent.  Bake for 10 minutes, or until pastry is lightly browned.  Mix sucanat, butter and vanilla until smooth.  Drizzle on warm tarts or brush glaze on edges. Cool for 15 minutes before serving.

I have had good luck freezing the finished product and popping them in the toaster oven on low for 10 minutes to thaw and reheat.

links; Simple Lives Thursdays, Whole Foods for the Holiday's

Partly-Sprouted Puff Pastry

Who new such a fancy treat could be so attainable in any ol’ kitchen?  I have been sad that Trader Joe’s no longer carries their all butter puff pastry. Other health food stores ask a steep price, while regular grocers only carry the hydrogenated types.  I always assumed it to be too complicated to make myself.  Although it turned out great my first try, it was after my second that I found my groove and decided this was a recipe to be made again and again.

I adapted this recipe for Peter Reinhart’s "Laminated Dough" in his cookbook Artisan Breads Everyday, which is a GREAT read.  Recently I made a double batch and have a nice stack in my freezer for quick dinners and desserts.  I canned some apple pie filling this fall, which means SUPER fast and easy apple turnovers!

¾ cup milk

¼ cup yogurt or kefir

½ cup water

2 tablespoons butter

2 ½ cups sprouted or whole grain flour

2 cups white flour (plus more for texture and rolling)

¼ cup honey

1 tablespoons yeast

Mix all ingredients in mixer with dough hook for 1 minute.  Add more white flour as necessary.  Dough should be very sticky, but not batter like. Knead an additional 1 minute.  Place dough in oiled bowl, cover and refrigerate overnight and up to 2 days.

Butter Block:  Just before removing dough from the fridge, cut up 1 ½ cups cold butter into ¼ inch pieces.  Whisk with 2 tablespoons sprouted flour, scraping down the sides as needed to make a smooth paste.  Form into a 6 inch square about ½ inch thick, smooth the top and square the corners.  Envelope in plastic wrap and refrigerate until needed.

Roll dough into a rectangle that is just wider than the 6 inch butter block and twice as long dusting the counter with white flour as needed.  Place butter block on one half of the rectangle and fold the other half over to encase.  Seal the edges by pinching all around the sides.  Rest in the refrigerator for 20 minutes. 

After rest time, roll dough to a large rectangle about 16 by 9 inches taking care to keep the butter inside the dough.  Fold dough into thirds, rest in refrigerator and repeat 2 more times.

After final rest, roll out dough to final thickness, depending on the recipe.  I like to roll out to ½ inch thick, cut into large squares and freeze between sheets of parchment.  The dough can always be rolled thinner once thawed.  This pastry should be risen slightly before baked at 400 degrees until golden brown, approximately 7 minutes.

links; Real Food Wednesday, Hearth and Soul Hop, Top Ten Tuesday, Tasty Tuesday, Tempt My Tummy, Whole Foods for the Holiday's

Sprouted Blueberry Muffins

I reserve my sprouted flour for when I don’t have time to soak, or the recipe doesn’t turn out as well when soaked.  Sometimes my evenings get hectic and I have to think quick in the morning.  A lot of times that means soaked granola, which I try to always keep on hand.  If I don’t, my husband will default to Raisin Bran L.  Smoothies are another fast and fun option. But if I am up before the kids, muffins are a nice treat for all of us.  I love them loaded with plump blueberries!

You will find that this is plenty sweet, the sweetener can easily be cut back to your liking.  You can make cinnamon sugar with powdered sucanat mixed with cinnamon.  I bake in muffin papers because my muffin tins have a non stick coating that I don’t want baking into my food.  Also beware that many are made of aluminum, so the paper barrier is good insurance.  If you are in the market for muffin tins, seek out ones that are safe to bake in to save yourself from having to keep a stock of the special papers.

This recipe can easily be soaked by combining the flour and kefir the night before and mixing the same way.  The bake time listed here is for standard muffins, generally add 5 minutes for large muffins and subtract 5 minutes for mini muffins.  If you only have frozen berries, toss them in a little flour before lightly mixing in to keep the color from running in the batter and disperse more evenly instead of all ending up at the bottom.

1 egg

1/4 cup powdered sucanat or brown sugar

1/4 cup pure maple syrup

½  banana

2/3 cup kefir or buttermilk

3 tablespoons coconut oil

1 teaspoon vanilla

1 teaspoon cinnamon

½ teaspoon salt

2 cups sprouted flour

1 teaspoon baking soda

1 teaspoon baking powder

1 cup blueberries

cinnamon sugar

Place ingredients from egg to salt in blender, blend well.  Place flour, soda and baking powder on top and pulse until combined.  Drop in blueberries and give a little swirl with a spoon. Pour into muffin papers and sprinkle tops with cinnamon sugar.  Bake at 375 degrees for 20 minutes. 

links; tuesday twister, Whole Foods for the Holiday's

Sourdough Spelt Pizza

My new go-to recipe for pizza dough, the flavor and texture are both amazing. I don’t know why I can’t get my bread to turn out like this, but this dough turns into a soft, stretchy, bubbly piece of art that yields the prefect crispy, chewy crust. Seriously, I used to not be a crust eater, now I am…unless it is burnt.

One thing that helps a lot is having a freshly fed starter to work with. This means, the night before, feed your starter and it will be ready to use in the morning. I use 1/2 cup starter and feed it 1 cup spelt flour, and 1 cup water. See how incredibly bubbly it is!

If you don’t have sourdough starter you can still do this recipe with just adding a pinch of yeast (less than ¼ teaspoon) when you mix the dough, then still let it rise all day. It will develop good flavor and improve digestibility, however, sourdough is even better on both accounts.

1 cup water
2 cups freshly fed sour dough starter
1/3 cup honey
1 tablespoon salt
3 tablespoon extra virgin olive oil
3 cups spelt flour
2 cup white flour

Combine all ingredients in mixing bowl, reserving 1 cup white flour. Knead 5 minutes, while kneading, add more white flour to achieve a smooth dough that sticks to itself more than to the bowl. Transfer to an oiled bowl and cover. Let dough rise for 6-8 hours on counter. Heat oven with pizza stone for 30 minutes at the highest heat (mine is 550 convection if you have it). 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.

This post is part of Whole Foods for the Holiday's, Real Food Wednesday's and Pennywise Platter Thursday.

Flour Tortillas

I fell in love with homemade tortillas after a class with Chef Brad 8 years ago. There is really nothing like them in the stores. When people hear I make my own tortillas, some can't even fathom it. They think it takes strange ingredients or equipment or an elaborate process. The number one comment made in tortilla making classes is on the note of how surprisingly easy it is all around. The fact is that they only take a handful of common ingredients, you need only a rolling pin and a hot pan and depending on your level of practice (and how many you are making) they take from 15-30 minutes from start to finish.

How great is it to be so self reliant that you can make something so fabulous from staples in your own home even if you can't get to the store, the store is out/closed or you can't afford to buy them?

My recipe is a compromise. I always make sure people know that whole grain is an option, but the results are sub par. They still taste great, it is just that they can't hold up to a moist filling and will crack and crumble. Whole grain tortillas work great for quesadillas, but not burritos, unless you like to eat them with a fork. So to get a nice pliable tortilla that will hold in all the beans and salsa, a cup of unbleached white flour does the trick.

Here is my old recipe with a few updated ingredients that increase the nutrition amid the white flour.

1 cup white flour

1 1/2 cups sprouted flour
1/3 cup coconut oil or palm shortening
1 teaspoon salt
1 teaspoon chili powder or cumin (opt.)
1 cup hot water

Place flours, oil and seasoning(s) into mixing bowl. Cut in coconut oil 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.
links; Whole Foods for the Holiday's

Cinnamon Pizza

Another blast from my past of high school employment at The Pizza Ranch. There they called this dessert “Cactus Bread,” remember the western theme. Of coarse I had no recipe to work off of at this chain restaurant. The instructions included mixing this bag with water to make the dough, open this bucket for the preserved margarine stuff and that bucket for the strudel, then cut open a bag of frosting. I may have made the cinnamon sugar from scratch. Anyway, it was pretty darn yummy, so I did a little experimenting to recreate and here you have it; made with whole grains and all real food, from scratch, 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.

I have heard you can powder sucanat in the vitamix. I'll have to try it and let you know how it goes. I am really trying to avoid white sugar without sacrificing flavor, any tips?

One Grain at a Time

--Popcorn--
From the first thanksgiving to the Great Depression, State fairs to the .movies; popcorn has been around. This grain was the first “puffed” breakfast cereal. A wonderful whole grain snack food that is easy to prepare. Stay clear of the microwave varieties for the powdered butter flavorings are very harmful to your health. I prefer the use of a whirly pop with a couple teaspoons of coconut oil. Another good option is an air popper.

There are several commercial classifications of corn. Field corn (also called dent corn or cow corn) is fed to animals. Flour corn is mostly starchy center with a soft hull that allows it to be easily ground into flour or cornmeal. Sweet corn is the kind we eat at the dinner table. Flint corn is usually called Indian corn; its colorful kernels make it highly attractive, and it is used for decoration because it is tough and tasteless. Pod corn is also only used for decoration because each of its kernels has its own separate husk.

Cost:
About 7 cents a serving $1.25 per lb.1 lb = 3 cups dry = 36 cups popped = 4 cups flour

To Cook:
The only way to “cook” popcorn is by popping it or baking the flour into baked goods.

To Store:
-Dry-6 months in an air tight container in a cool, dry place. Or freeze indefinitely.
If popcorn is not popping (old maids) place in a quart jar and add 1 tablespoon water, shake well and screw on lid. Shake a couple times throughout the day. On the next day dump onto a towel to absorb surface moisture and store as usual.
-Popped- one day in an airtight container.
-Flour – one week in an airtight container or freeze up to 3 months.

To Use:
- Pop for snacks, treats and to make decorations
- Use flour for cornbread.

Nutritional Value per 100 g (3.5 oz)
Carbohydrates 74 g
Dietary fiber 13 g
Fat 4 g
Protein 11 g
Thiamin 0.3 mg 21%
Niacin 1.6 mg 8%
Vitamin B6 0.3 mg 14%
Folate 62 mcg 16%
Pantothenic Acid 0.4 mg 4%
Iron 3.0 mg 17%
Magnesium 123 mg 31%
Phosphorus 299 mg 30%
Potassium 274 mg 8%
Zinc 2.7 mg 18%
Copper 0.2 mg 11%
Manganese 1.0 mg 48%

The Medium Pesto

Basil plants are so easy to grow and around here they last 9 months of the year. Right now is pesto season, when the leaves grow so fast there not enough time to eat them. Pesto is great to season vegetables, chicken, pizza, pasta, sandwiches or just a dip for bread. Along with a thousand different uses, this little mess of flavor has a thousand different recipes.

For pasta, you want it light, for vegetables you want it heavy. Some like it garlicky and chunky, while others like it spicy and smooth. Maybe it needs to be spread-able, or maybe dip-able. I make mine on the in between mark of all three of these scenarios.

The blender on slow makes it smooth but not too smooth. If I have time to roast some garlic, I add three cloves, but if it is raw, just one. Just enough oil to spread out onto dough, but not so much that it runs off my sandwich. Using half spinach and half basil makes pesto between mild and rich, while keeping the dip/sauce/spread/seasoning greener. Come on by, I have plenty to go around.

1 clove garlic
2 cups fresh spinach
2 cups fresh basil
1/4 cup pine nuts
1/3 cup grated parmesean
1 teaspoon salt
1/8 teaspoon pepper
1 teaspoon lemon juice
4 tablespoons olive oil

Place garlic in blender to break it up into small pieces. Add the rest of the ingredients, blend on low speed, scrapping down as needed. A tamper is very useful in getting all the leaves into the blades.

To store, press plastic onto the surface of the pesto and keep refrigerated up to 5 days.

Multi Grain Banana Bread

Sweet breads are typically white flour, laden with vegetable oil and white sugar, just because there are a couple cups of bananas or zucchini does not overcome the fact that these breads are no better than a birthday cake. With a little know how, these three major issues can be remedied.

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.

Next, we address vegetable oil, which is the lowest class of oil next to hydrogenated (why must they taint the glorious "V" word?) My oil of choice in this case is coconut oil, followed by light olive oil and expeller pressed canola oil. No need for a full cup, the bananas and kefir give moisture a boost, while taking care to not over bake makes a world of difference.

Lastly, the dreaded over processed white sugar. It is true that texture of, lets face it-cake, is benefited by white sugar. But surely 2 cups is over doing it. For me and my kids 1/4 cup white sugar and 1/4 cup maple syrup is sweet enough to be a treat. Jarom adds a sprinkle of powdered sugar to his slices. Consider cutting back on sugar little by little, if you go too far just garnish with powdered sugar. Another trick is sprinkling a couple tablespoons on top of the batter before cooking, coarse sugars like turbinado work great for this.

Once we had banana bread for breakfast the and kids thought I was being naughty. Layne said "We did not have a very healthy breakfast today, Mom." Of coarse I argued that we did.

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.

Health Food Store Deceptions

You think you are safe, but you're not. Even health food stores carry very unhealthy foods. UGH! You have to, have to, have to read labels...INGREDIENT LABELS that is. Even I get fooled. Take this week, for example. I have been wanting to make homemade english muffins for some time and just have not gotten around to it. So they have been on my mind lately and when I saw a bag of SPROUTS HONEY WHEAT ENGLISH MUFFINS in their bakery section, I tossed them in. They looked brownish with darker fiber flecks and the label was so generic (often a sign of fresh from the in-store bakery), Sprouts is known for health food. It's not like the bag had a big Wonder Bread sticker on it--then I would be suspicious. Well, I got home and took the time to take a lookie. YIKES!

Ingredients: ENRICHED BLEACHED FLOUR (WHEAT FLOUR, IRON, NIACIN, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), WATER, YEAST, HIGH FRUCTOSE CORN SYRUP, WHEAT BRAN, CRACKLED WHEAT, RYE MEAL, WHEAT GLUTEN, HONEY, MOLASSES, SOYBEAN OIL, SALT, DOUGH CONDITONERS (CALCIUM SULFATE, CALCIUM PEROXIDE, MONOCACIUM PHOSPHATE, ENZYMES, ADA, ABSORBIC ACID, CITRIC CARBONATE, AMMONIUM SULFATE, CALCIUM SULFATE),FUMARIC ACID CORNMEAL, CALCIUM PROPIONATE.

So when did honey become high fructose corn syrup?? I know white flour is refined WHEAT, but adding molasses for coloring and bran to give the fiber a boost, that is just trying to deceive consumers. Shame on you, health food stores of America.

The facts are, a vast majority of grain products being sold today are NOT whole-grain products. Even products targeted at the health food market are usually made mostly or only with enriched wheat rather than with whole-grain flour. Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products। Color is also not an indication of a whole grain. Brown does not necessary mean whole wheat or whole grain! When determining if a packaged food product contains whole grain or not, look for the word "whole" in the ingredient list, preferable first on the list. Also look for the Whole Grain Stamp A "good source" stamp contains at least 1/2 serving of whole grains while an "excellent source" contains at least 1 serving of whole grains. Or better yet, make it yourself.

One Grain at a Time

--Wheat--
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.

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."

Hard red wheat (pictured, bottom) 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 it's 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 bulgar which is steamed, cracked and dried for more flavor and short cooking time. As a whole grain flour, it produces heavy, dense and robustly nutty flavored breads.

Hard white wheat (pictured, right) 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 it's red cousin.

Soft white wheat (pictured, top) 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 yeasated breads, but works great in pastry recipes and still very nutritious.

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

White Wheat Sandwich Bread

Mmmmm, homemade bread, so comforting... The smell alone makes my day brighter, I have to admit I find working with dough therapeutic. This recipe is very forgiving. What is not forgiving is the wheat and the yeast. Wheat can be stored for a LONG time without losing nutrients, but it does lose the ability to make good bread. I went a whole year once thinking I had lost my knack for bread baking, only to find when I opened a new bag of wheat from a different source my bread was awesome again. It’s pretty tricky because it all looks the same. A safe bet is Montana Wheat, which can be found many places including Preparing Wisely. Yeast is hit or miss at the grocery store and active dry yeast dies easily. I stick with SAF instant yeast which can also be found at Preparing Wisely. Quality bread pans are worth the couple extra bucks. Pleasant Hill Grain Company carries the pans I like in 3 sizes, they also carry dough enhancer, SAF yeast and nice bread bags. Also, I feel a scale is important to make nice loaves that cook evenly.

Hard white wheat is a whole grain that is a hybrid of hard red wheat. It is equal in nutrition to the other wheat varieties. 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.

These are 2 pound bread pans with the loaves formed before rising. The specks are from the leftover quinoa in the fridge that I just threw it.

Multi Grain Belgian Waffles

Crispy on the outside, tender on the inside; waffles make breakfast special. This recipe includes high quality, fresh and nutritious ingredients.

Pure maple syrup is the real stuff from the maple tree, not processes with corn, artificial flavorings, colorings and preservatives. It has a strong flavor on its own, but works well in baked goods.

Whole grain flours are interchangeable, they fall into two categories; mild flavors and strong flavors. Since waffles are a non yeasted bread we don’t have to take into account gluten content. I use the mild flavor flours for the majority of the flour: soft white wheat, kamut, oats, spelt, hard white wheat, barley, brown rice. I use the strong flavor flours in small amounts: quinoa, buckwheat, amaranth, teff, millet, flax. Soft white wheat is perfect for the main flour in pancakes and waffles. It is low in gluten which makes for a tender end product without the worry of over mixing. Of coarse all the flour can be replaced with white flour, but where’s the fun in that?

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.

Whole Wheat Pita Pockets

Like tortillas, homemade pita’s are significantly superior to store bought. So tender and light, even whole wheat. 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 honey

1 teaspoon salt
5 cups sprouted  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 almost 1/2 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 30 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.
links; Whole Foods for the Holiday's

Muliti Grain Crust and Pear Walnut Pizza

Pizza night is a treat night in our house. It's the one night that vegetables are optional as long as lunch vegetables have been consumed. What is ironic is that the kid's favorite topping is spinach. Though I can't fit 2 whole servings on one little pizza, I feel warm and fuzzy that at our worst we are better than most.

I am a variety girl, so our pizza toppings are constantly evolving. Pear Walnut is one of my long time favorites, adapted from my sister in law, Reachel's remake of a California Pizza Kitchen selection. This crust is the perfect balance of sweet, chewy, crispness. Letting the dough rise after mixing is optional. I usually use the time to prepare my toppings and preheat the oven. A pizza stone is a must, it draws moisture out so you can avoid the inevitable infliction; soggy bottoms.

Also check out my Sourdough Spelt Pizza

Multi Grain Pizza Dough
1 1/2 cup water
1 cupsour 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.

Links; Whole Foods for the Holidays