Healthy, Soaked Artisan Bread.

Grains get a bad wrap these days and it really is unfair. I mean, they have been around since the beginning of time and have been deemed for the use of man. Why are they now on the naughty list? It isn't the grains, it's the people. 


Grains are full of wonderful vitamins and minerals. They are so good for us and people have lived off grains for years. The problem is that we have ruined our stomachs from all the junk in the world and the grains themselves have even been ruined in part by the GMO's and pesticides. Our bodies now have a hard time digesting these super grains and getting the goodness out of them. For many, they are now even harmful. We mustn't look at grains as the evil. We need to work towards healing our bodies so that we can use the goodness of grains and seek the grains that are uncorrupted by the GMO industries. 
Grains should be a part of our diet. There will be times when people need to steer clear of them while they are healing their systems, but after that, they should be included, with prudence and correct preparation.


Soaking and sprouting, as I have talked about before, help break down the proteins and phytates in the grains which make them much easier to digest. You can use my search box to find out more on that subject. This post is about an easy way to healthify your bread with as minimal amount of work as possible. We all need that. Many get overwhelmed with the whole soaking, sprouting and drying routine. I know I did.


Last month, I bought some delicious homemade Artisan bread from a friend's daughter for a fundraiser. It was soooo yummy. We devoured it. I immediately asked her for the recipe. I was delighted to learn in was one of those no knead recipes that sits overnight and takes only minutes of prep time. I dove in and made a loaf and it was good. It was white flour and not so good for you but nonetheless, delightful. I decided that I would take this method and healthify it a bit to remove the guilt of eating it. The end product was delicious. Not as fluffy as the white version on the outside but delicious on the inside. The best part is that it is 100% whole grain, soaked bread with very little yeast! It took minutes to make! No excuses now, ladies! I didn't have that bloated feeling when eating it like I do with white bread. I just felt good.

I kept this loaf as more of a flat, rectangular shape. When cut, it resembled more of a Biscotti which was perfect for soup-dipping! It was moist and chewy and spongy. Just how an Artisan bread should be. I used 100% Kamut grain which will usually not work in a bread. It has low gluten and is usually very crumbly in bread but not made this way. I love Kamut for the protein content and low gluten but I usually keep it to muffins and pancakes. I decided to try it out and it worked perfectly. It has a very mild taste so you get that white bread taste. I served it with a light summer veggie soup, see those zucchini's again? I think we have had them every night this week. I had a bowl full of fresh picked green beans to add as well and some tomatoes that needed to be used. I even threw in some tomatillos that were on the counter. Veggie soups are a great way to use up what is in the kitchen. I add some quinoa while cooking for health benefits and to thicken the soup. It only takes 3 minutes in the pressure cooker!


To make the Artisan bread, you need some sort of dutch oven or for the best effect, a clay baker. I used the deep oval baker from Pampered Chef. It creates a good steam which gives it the chewy texture. You can use any clay, enamel, cast iron or glass bakeware that goes in the oven with a lid. You start the night before.

3 cups flour (fresh ground or sin and use white)

1/4 tsp. yeast 

1 1/2 tsp sea salt

1 1/2 cups hot water

2 T. kefir or buttermilk (needed to remove phytates)

1 T. favorite seasoning (optional)

       I didn't use seasoning this time but use Herbs de Provence in the other batches. 

Mix the flour,yeast  and salt in the bowl. Add the hot water and mix a little then add the kefir. Mix until all blended. It will be sticky and shaggy looking. Leave it in the bowl and cover with a lid or plastic wrap. Let sit up to 24 hours. There will be a bubbly appearance when ready.

When the dough is ready (for me, I usually start it at around 9 at night and by 3, I am ready to form it to a loaf although it is ready earlier), turn it onto a floured mat or counter and sprinkle it with flour. Fold it about 3 or 4 times to form a rounded loaf. Make 3 diagonal cuts on the top. Put it into your clay baker or pan with parchment lining the bottom. Cover and let rise 30 min to 2 hours. I have even forgotten mine and let it go for 4 hours and it was the best loaf I had! The less time, the more dense your bread which is sometimes preferred depending on the meal. 

Preheat oven to 425. Put the pan in, covered and bake for 30 minutes. Remove the lid after 30 minutes and bake another 10-15 more or until lightly golden on top. Remove from pan and let cool. 

It is so good warm but if you are eating it after it is totally cooled, I like to toast it in the broiler with some olive oil or butter. Artisan bread isn't the best cold. I love this bread with some Bruschetta, especially the batches with the herbs in the dough. 

Because this is soaked for 24 hours with the kefir, you don't need to sprout your grains first. Soaking will do the work for you. 

Thank you, Rachel, for giving me this recipe and for your daughter for her fundraiser! I am addicted! 

If any of you need that clay baker from Pampered chef, you can check out Rachel's website here.

Some time, be a little naughty and try the recipe with the white flour. Holy moly. Just keep that to a minimum. 

Baked Oatmeal....

I love baked oatmeal and have wanted to share this one for quite a while. I just kept forgetting to get a photo for you all. It is so easy and fills the belly for hours. It is a great cold weather dish. It is better for you if you soak it overnight but in all honesty, I have never done that with this dish. It will change the texture but it is much easier on the stomach if it is soaked.  I just have never planned ahead with this dish to do that. If you do, let me know how it goes. I will try to do better the next time!

Baked Apple Oatmeal

From Molly's Cookbook

1 C. whole rolled oats

1 tsp. cinnamon

pinch of nutmeg

1/4 tsp. sea salt

3 T. maple syrup 

1-2 peeled and diced apples. (I grate mine sometimes)

1 1/4 C. milk (I use coconut or almond milk)

Nuts if desired.

Preheat oven to 350.  Grease a glass pie plate. Combine all ingredients and mix well. Pour into pie plate. Bake for 25-30 minutes or until the liquid is absorbed. Don't over bake. Remove from oven and allow to cool a bit. Serve with a little milk, whipped cream or yogurt if desired. 

Oatmeal Breakfast Bars

We need a few new breakfast ideas around here. I make breakfast pretty much every morning, mostly for selfish reasons. I am a big breakfast type gal. It just makes me feel good to feed myself well in the morning and with good whole grains and produce, I don't need to really eat a meal again until dinner. I usually eat some light fruit for lunch with a little nuts for protein but my hearty breakfast ties me over other than that. That is just how my body likes to work. But, I am tired of the usuals so I've been reaching out to some of my favorite blogs for help. I love the "Grain Crazy" blog , which you can access on my favorites list and she had these great little oatmeal breakfast bars listed. I made them up and gobbled them down with a side of fresh, organic blueberries from Costco. They are even better the next day. Thanks, Grain Crazy lady!

Ingredients:

1 C Oatmeal
1 1/2 C boiling water
1/3 C coconut oil 
2/3 C honey
2 eggs
1 1/2 C whole grain flour
1/4 tsp salt
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1/4 C shredded coconut
1 small apple grated
Directions: Serves 12 or more

1. In a sauce pan boil water. Take off the heat pour in the oatmeal and let it sit for 15 min.

2. Cream oil, honey, and egg. Then add the oatmeal,flour, soda, cinnamon, salt, coconut and apple. Don't over mix.

3. Pour into a greased 9x13 pan. Bake at 325 for 20 to 25 min., or till done. (I used a square muffin pan and cooked them for about 16 minutes)

***To make these even healthier, soak the oatmeal and water overnight with a T. of lemon juice or kefir then add it right to the recipe in the morning skipping the boiling water part. I used my sprouted spelt and barley flour as well. I was out of coconut so I made it without and it was delicious as well. 

A special thanks to these ladies for their contribution to these great little breakfast bars. Couldn't have done it without you!

Eat a Rainbow Every Day.

Sorry for the lack of posts, it was Spring Break so we did a little relaxing around here. I didn't get to leave town on the account that my oldest is not allowed to leave town for spring break because he is on the baseball team for his high school, and no break for them. How ridiculous is that? I mean, isn't he my child? Can't I decide if he can leave town for a week. Ridiculous. We managed to have some fun regardless and a break is always nice.

But back to nutrition. If you live in my house or are even a cute neighbor child who eats regularly at my house, you will know what it means when I ask if you have eaten a rainbow today. And no, fruit loops don't count. As you can see by the picture above, we are talking real food - real beautiful, bright, natural foods that feed the body and mind. You see, the Lord created a color code, if you will for food to let us know what goodness lies within each beautiful created specimen of nourishment. The color of a food will give you clues into what vitamins are contained within. By eating all different colors, you will be getting different kinds of vitamins. If you are stuck on let's say, the yellow group, you are depriving your body of important vitamins. If you live within the white group, well, you're in trouble.

Produce that are in the yellow, red and orange group are usually loaded with Vitamin A and C. They help with vision, skin health, immunity, heart health , cancer prevention,healing and pregnancy health, to name a few.

Dark Leafy greens are loaded with nutrients like Vitamin K which aide in bone health and the production of proteins in the body, Vitamin E which is a rich antioxidant, Riboflavin which helps to release energy from foods, Folate which is extremely important for the health of a baby in the womb and for the health of the mother, Calcium for our bone health and the binding of other important minerals and Iron; just to name a few.

Beside the vitamins that lie within produce, there are very important disease-fighting chemicals that help the body to fight toxins and wastes that we accumulate from being a part of this world. The orange and yellow varieties contain carotenoids and the green varieties contain carotenoids along with anthocyanins. To get the maximum benefit of phytochemicals to boost our immune systems, we need to get both of these. By eating a variety of veggies and fruit , we can make sure that we are feeding our body the nutrients it needs.

Now, I hear over and over that "my child won't eat veggies" and it makes my toes curl. We pretty much come to this world wanting sugar and all things that resemble it. Our tastes are developed. Very few children start off wanting broccoli straight from the womb, although I had a niece who would eat my broccoli straight from my garden like a grazing cow at the age of two. However, most of the time it is a forced habit. We need to offer a variety all the time and insist that they eat it. Insist, not suggest. It should not be an option. You are the mother. You make the rules. If you don't insist on it now, they may never develop the taste and never eat it as they get older. I take dinner to my grandparents and my grandpa won't even eat a salad. The habit needs to be learned while at a young age.

Try to eat produce as undercooked or raw as possible. Season like crazy. There are so many delicious spice mixes out there. The photo above was our dinner one night. Since we are for the most part meatless, fajitas are a little different now. Those beautiful veggies were stir fried leaving a still crisp texture and seasoned fully with a great fajita seasoning. I seasoned them the same way I would meat just with veggies only. I then made some homemade Spelt tortillas and then grilled them right on the BBQ with a little cheese and tossed the veggies on top. We folded them Quesadilla style and gobbled them up. You would never miss the meat. We ate our rainbows and ended it with some sweet, colorful fruit. A perfect meal served up on our picnic table outside in the perfect Arizona weather. Scrumptious.

If you are the type that cooks up a separate meal of chicken nuggets or mac and cheese for your picky little ones, stop it now. They will only eat that if you keep feeding that habit. Dinner is what you make. Period. No other options. I had a 4 year struggle with my extremely picky autistic child who would live only on chips and muffins. I had to pry his mouth open, shove in the food and make him keep it in. Four years later, he will eat everything I give him. Onions, raw peppers, raw broccoli, whatever. It was a long battle but what a pay off. He will thank me one day. It can be done. Persistence is key.

Eat your rainbow everyday. Get your vitamins naturally. Do your body a favor.



PS. Don't forget to place your BEE Box order. A rainbow in a box!

***Tortilla recipe per request:

Tortillas:
recipe swiped off Kara Bagley's blog. Check out her link to the right or take her class to learn to make these great tortillas.

1 1/2 cup white flour
1 c. whole grain flour

1/3 cup Spectrum shortening, coconut oil 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.

A conversation with grains: Soft White Wheat

It use to be that whole wheat meant one thing, hard red wheat. It made a nutty, heavy loaf of bread that some didn't care much for. Then, in 1990, the hard white wheat came our way. It has more moisture and a lighter color and flavor. Now, we have another variety to choose from: Soft White Wheat. It is known as the pastry flour. It is perfect for baking cookies, crepes, pie crusts and pancakes. It fools my family into thinking they are eating white flour products. It is almost as light as white flour when ground and has a very mild flavor. While it doesn't have as much protein as other wheat grains, it does have as much fiber and is a "whole grain". You wouldn't want to make a whole loaf of bread with only soft white wheat but up to half of the flour mixture per batch is fine or if you know the game, you can add more gluten and other tricks. But, let me tell you....these whole grain crepes are simply out of this world and I will never go back to a white flour crepe, even on the special occasions. I could eat these daily. This is a great way to trick the kids into thinking that they are eating white flour junk. This flour also makes an incredible Belgian waffle.

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.

Where to get Soft White Wheat: Why check my friends out at Preparing Wisely or order from Azure Standard. If you are not fortunate to do either, the Internet has plenty of other options for ordering. Enjoy!

PS: So the cookbook isn't making my May deadline but it is coming soon. May was nuts but it is almost there. Can't wait!

Eat Naked segment....Granola Bars.

These are actually labeled as "healthy" choices for snacks for school . After all, they use whole grains so they must be good for you. Right? I just so happen to have a box of these in my pantry right now, a left over from a school function but not at all a normal thing in my home. Once in a while won't kill us but for those of you who do keep this as a regular healthy snack in the home, take a gander at the ingredients:

(its long, get comfortable)

Granola (whole grain rolled oats, sugar, rice flour, whole grain rolled wheat, partially hydrogenated soybean and cottonssed oils with TBHQ and citric acid with natural tocopherol added , whole wheat flour, molasses, sodium bicarbonate, soy lecithin, caramel color, barley malt, salt, nonfat dry milk, corn syrup, crisp rice (rice, sugar, salt, barley malt) semi sweet chocolate chips, sugar, dehydrated marshmallows (sugar, corn syrup, modified food starch, gelatin, artificial and natural flavor, sodium hexametaphosphate, blue 1) corn syrup solids, high fructose corn syrup, glycerin, honey graham cracker crumbs, high fructose corn syrup, whole wheat flour, vegetable oil, sorbitol, calcium carbonate, salt, water, natural and artificial flavors, molasses, soy lecithin, BHT, citric acid.

Yum. No, I did not accidentally keep retyping High Fructose Corn Syrup and sugar. That is how it is listed. There may be some whole grains in there but they are surely overshadowed by the junk. A health food? NOT. Here is a granola bar kept simple. Try it out. Eat Naked!

Peanut Butter Granola Bars

combine:

1/2 cup oats

1/2 cup chopped almonds

1/2 cup raisins

In saucepan whisk:

3 T. oil ( I use coconut)

1/2 cup brown sugar

1/2 cup natural smooth peanut butter

1/2 tsp cinnamon

1/4 tsp salt

1 T water

Heat over low heat until sugar dissolves. Let cool slightly. Whisk in 1 egg white. Pour over oat mixture and spread in 8" square parchment lined pan. Bake at 30o degrees for about 30 min or until golden brown on edges. Cool for 10 min. Lift out of pan and cut into bars.

(one of the fabulous recipes that will be featured in my cookbook!)

More than wheat.....

Most of us when you hear the word "Whole Grain" think of whole wheat. The truth is, whole grain is so much more than wheat but in America, that is usually as far as it goes. Unfortunately, wheat is hard to digest for many people and is becoming more and more of an allergen. There are so many more wonderful grains out there that are so packed with nutrition. I have blogged about a few of them but I want to share a few of my favorites with you. Having these on hand makes it real easy to add a scoop here or there to your wheat as you grind it. It is great for variety and for nutrition. It adds a new taste to your bread and breakfast dishes and is a great alternative for those sensitive to wheat. Here is a look at my top 6.

Millet: One of the only alkaline grains. When your body is sick, it is a sign that your body is too acidic. Millet will help in the process of rebuilding your cells. It is very easy to digest and is one of the most completely balanced of all grains. It is rich in vitamins and minerals, lecithin and amino acids. It is great also cooked like rice and served with a little honey, especially when you are sick. It has a very mild taste so can be used in many dishes and breads.

Quinoa: Of all grains, quinoa is the most nutritious. It has a very high level of lysine, an amino acid deficient in many other grains. Quinoa can help protect us from our radioactive environment. It is used as a medicine in the Andes and is a high endurance food. It is also to cook up and use in salads and soups.

Spelt: This grain is high in gluten so it can be exchanged completely for wheat. It is more easily digested than wheat and is 60% higher in protein than wheat. It is high in B vitamins, iron, potassium , magnesium and fiber. I am not sure why, but using spelt flour for waffles makes them twice as fluffy!

Kamut: This is a high energy grain valued by athletes. It can also be used interchangeably with wheat. It has 30% more protein than wheat and rich in Vitamin E.

Amaranth: Contains high quality protein, fiber, iron and vitamin C. A very small grain with a bit of a strong taste so use lightly.

Teff: This grain makes up 2/3 of the diet in Ethiopia. It is high in calcium, phosphorus, iron and thiamine. Even those who have so little food in Ethiopia are usually very rarely anemic because of the iron content.


Grains can be found in bulk bins at sprouts and other health stores but I like to buy mine from Azure Standard, Bulk Grains or Preparing Wisely.

Pick a grain and try something new!

Featured Food of the Week: Millet

So, why should we be eating millet? Well, here is how Americans found out back during World War I; food was scarce and some people in desperation started to eat their chicken feed. Chicken feed contained millet and to their surprise, they were healthier than before they lived on chicken feed. In fact,many of their diseases disappeared altogether. Why? Well, millet is one of the only alkaline grains. When your body becomes sick, it is a sign that your body is too acidic. Millet will help rebuild your cells. It is very easy to digest and is one of the most completely balanced of all grains. It is rich in vitamins and mineral, lecithin and amino acids. Millet has a very mild taste and you can add it to anything. You can also cook this up and eat a bowl of it with a little honey, especially if you are feeling a little under the weather. I throw this in my smoothies, wheat when I grind it into flour and into baked goods. It just tastes crunchy. If you want to cook it, here is how:

Boil 3 cups water, add 1 T or oil, dash of salt and 1 cup millet. Boil 2 mn, turn down heat and simmer for 30-40
mn. In a pressure cooker, bring 2 1/2 cups water to boil, add 1 cup millet, oil and salt. Cook on first ring for 10 mn. Release pressure naturally.

Can you say "Quinoa?"

The American Cancer Society states that 45% of all cancer is caused by the lack of fiber in our diet. In America, since we live on such a white flour , processed diet, our colons are suffering and as nutritionist say, death begins in the colon. Why? Well, if you have ever taken white flour and mixed it with a little water, you make paste. That is exactly what happens when you eat the white flour. It turns into paste and clogs up your system, ruining the digestive process and creating all kids of havoc. If you added water to whole wheat, the fiber will keep it from turning to paste. It will flow on through. If you are eating properly , food should exit the system within 24 hours. That means, yes, you should be "Pooping" at least once a day. If you are not, you are not healthy. Therefore, I will introduce you to a wonderful grain for my featured food of the week: Quinoa (Keen-wa).


Quinoa is a super grain that is used so very little in America but is widely used in other cultures. In fact, it is the main food of many Andes tribes which are known for their endurance. Quinoa can be purchased at Sprouts, and other health type stores. You can grind it in a grinder like wheat or cook it up like rice. You can then add it to salads for a little nutty taste. As flour, it has a bit of a strong taste so you want to use it in small amounts with other flours. I sneak it in to muffins, waffles, bread , etc. It is the most nutritious grain of all. It has a high level of lysine which helps maintain a lean muscle mass, helps produce antibodies and hormones and helps to keep the vascular system healthy. Take a look in your pantry, if you are living on a "White Flour" diet, make some changes today. You are what you eat. Who really wants to be paste?