12 Steps to Whole Foods

Replacing White Flour with Whole Grains
WHOLE-GRAIN RECIPES
(* = Grain / Legume combo “perfect protein” dish)
* Buttermilk Cornbread (1 or 2)
Serve this delicious cornbread with any of the legume soups in Chapter 6 or by itself for lunch. Although we
mostly avoid dairy products, I make exceptions for cultured products such as yogurt, kefir, buttermilk, sour
cream, and butter. If you soak the flour and cornmeal in buttermilk overnight (recommended), you can cut the
baking powder in half.
¾ C finely ground whole-wheat flour
¾ C yellow cornmeal**
½ C white bean flour (or add ¼ more flour and cornmeal instead)
¼ C raw coconut palm sugar or Sucanat (which is dehydrated cane juice)
1 Tbsp. baking powder (no aluminum)
½ tsp. sea salt
1 large egg (organic, free-range), lightly beaten
1 C buttermilk
C applesauce (no sugar added)
** The cornmeal sold in the grocery store usually says “enriched” because the germ of the corn kernel has been
removed, so it is a refined product. The label should tell you if the corn meal is “degermed.” You can make
your own whole cornmeal by finely grinding unpopped popcorn in your grain mill or high-powered blender.
Preheat oven to 400°. Mix the flours, cornmeal, coconut sugar/Sucanat, baking powder, and salt together. In a
separate bowl, stir together the egg, buttermilk, and applesauce. Add the wet ingredients to the dry ingredients
and mix. Pour the batter into a sprayed or greased 8"x8" pan and bake for 25-30 min. Serve warm with butter or
coconut oil.
© Copyright Robyn Openshaw 12 Steps to Whole Foods 259