12 Steps to Whole Foods

Replacing White Flour with Whole Grains
* Blueberry Flax Muffins (2)
These are lightly sweetened, but if you are transitioning from refined baking products, you may wish to add
another ¾ C of Sucanat. The muffins will rise more and be lighter and more digestible if you soak the grains
overnight as described in the instructions.
3 C warm water
3½ C whole-wheat flour (finely ground soft white wheat is best)
½ C white bean flour
2 eggs (organic, free-range)
½ C yogurt or kefir (or whey)
1 C Sucanat
2 tsp. vanilla
½ C melted coconut oil
1 Tbsp. aluminum-free baking powder (reduce by half if you soak grains overnight)
½ C flax seeds, freshly ground
1 tsp. sea salt
2½ C blueberries, fresh or frozen
Combine the water, flours, flax, and yogurt. Cover and let the mixture sit overnight or all day (this is an
optional step to eliminate phytates). Add all remaining ingredients except the blueberries and mix thoroughly.
Gently fold in the blueberries. Bake in lined or greased muffin tins, full, for 23-25 min. at 400°. Makes about
3 dozen muffins.
260 12 Steps to Whole Foods
© Copyright Robyn Openshaw