12 Steps to Whole Foods
Replacing White Flour with Whole Grains Red Quinoa Arugula Salad (2) You have five quinoa recipes to try in Chapter 6 (“Quinoa Main Dish Recipes” on page 172). Here’s another interesting one using a different variety of my favorite grain that is delicious, quick to prepare, and high in protein. 2 C red quinoa, rinsed well and drained in a fine strainer 4 C water 1 Vidalia (sweet) onion, diced ½ C shelled pistachios, chopped 5 oz. package of arugula, chopped ½ C dried apricots, soaked, drained, and chopped juice of 1 orange juice of 1 lemon 2 cloves garlic, diced ½ C flaxseed oil ½ tsp. sea salt Bring the water to a boil, add the quinoa, cover, and reduce the heat. Simmer for 20 min., then drain any excess water and cool. In a serving bowl, whisk the juices, garlic, salt, and oil together. When the quinoa is cooled, toss all the ingredients well in dressing and serve immediately. 268 12 Steps to Whole Foods © Copyright Robyn Openshaw
Replacing White Flour with Whole Grains No-Knead Sourdough Dill Bread and Variation (2) I like making this bread because it takes very little of my time. You never touch the dough, so if it’s sticky, it doesn’t matter, because you pour it into the pans using a rubber spatula. 5 C whole-wheat flour (optionally, ½ spelt or kamut; also optionally, up to 1 C of this amount can be white bean flour) 1 C sourdough starter ¼ C kefir 1½ C water 2 eggs (organic, free-range) 2 tsp. sea salt C coconut oil, melted 2 Tbsp. agave (raw, organic) 2 Tbsp. dried dill weed 2 Tbsp. dried onion flakes Mix the flour, sourdough start, kefir, onion flakes, and water in a bread mixer, then let stand overnight. In the morning, stir the dough down. Add the remaining ingredients and mix well. Use a rubber spatula to pour the batter into two oiled bread loaf pans. Cover and let them rise for 60 min. (in a slightly warm oven if room temperature is cold). Bake at 350° for 50 min. until the tops are browned. Serve warm, thick slices with butter. Rye Bread Variation • Substitute 2 C of rye flour for half of the whole wheat • Add 2 Tbsp. caraway seeds (ground in coffee grinder if you don’t want the seed crunch) • Omit the agave Kamut Sourdough Pita Pockets Preheat oven and baking stone to 500º. Follow the recipe above to make the dough. Then divide dough into fist-sized portions. Roll out each portion until it is ¼" think and coat all portions in cornmeal to keep them from sticking. Once oven and stone are HOT, toss pitas onto the baking stone and bake for 4 min. Pitas should puff up nicely. Cool on a wire rack. Makes 16 pitas. © Copyright Robyn Openshaw 12 Steps to Whole Foods 269
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Replacing White Flour with <strong>Whole</strong> Grains<br />
No-Knead Sourdough Dill Bread and Variation (2)<br />
I like making this bread because it takes very little of my time. You never <strong>to</strong>uch the dough, so if it’s sticky, it<br />
doesn’t matter, because you pour it in<strong>to</strong> the pans using a rubber spatula.<br />
5 C whole-wheat flour (optionally, ½ spelt or kamut; also optionally, up <strong>to</strong> 1 C of this amount can be<br />
white bean flour)<br />
1 C sourdough starter<br />
¼ C kefir<br />
1½ C water<br />
2 eggs (organic, free-range)<br />
2 tsp. sea salt<br />
C coconut oil, melted<br />
2 Tbsp. agave (raw, organic)<br />
2 Tbsp. dried dill weed<br />
2 Tbsp. dried onion flakes<br />
Mix the flour, sourdough start, kefir, onion flakes, and water in a bread mixer, then let stand overnight. In the<br />
morning, stir the dough down. Add the remaining ingredients and mix well. Use a rubber spatula <strong>to</strong> pour the<br />
batter in<strong>to</strong> two oiled bread loaf pans.<br />
Cover and let them rise for 60 min. (in a slightly warm oven if room temperature is cold). Bake at 350° for 50<br />
min. until the <strong>to</strong>ps are browned. Serve warm, thick slices with butter.<br />
Rye Bread Variation<br />
• Substitute 2 C of rye flour for half of the whole wheat<br />
• Add 2 Tbsp. caraway seeds (ground in coffee grinder if you don’t want the seed crunch)<br />
• Omit the agave<br />
Kamut Sourdough Pita Pockets<br />
Preheat oven and baking s<strong>to</strong>ne <strong>to</strong> 500º. Follow the recipe above <strong>to</strong> make the dough. Then divide dough in<strong>to</strong><br />
fist-sized portions. Roll out each portion until it is ¼" think and coat all portions in cornmeal <strong>to</strong> keep them from<br />
sticking. Once oven and s<strong>to</strong>ne are HOT, <strong>to</strong>ss pitas on<strong>to</strong> the baking s<strong>to</strong>ne and bake for 4 min. Pitas should puff<br />
up nicely. Cool on a wire rack. Makes 16 pitas.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 269