12 Steps to Whole Foods
Replacing White Flour with Whole Grains The ancient methods of using wild yeast were vastly superior, because modern quick-rising yeasts do not all die in the short, lower-temperature baking process. Therefore, yeast can continue to proliferate in the gut, giving rise to proliferation of yeasts, molds, and fungus. Even worse are the mycotoxins, the waste products of yeast, molds, and fungi. Of particular concern is Candida albicans, a yeast overgrowth in the hundreds of feet of digestive tract and the blood, in about 95% of Americans according to most estimates. Yeast thrives in warm conditions and explodes with growth when sugar is added. Thus the “perfect storm” for health problems is created with the modern diet of commercial yeasts in every bakery product and sugar in most of our foods. Along with a yeasty environment, harmful bacteria also thrive, and these organisms create acidic waste products that flood the bloodstream and overwhelm the capacity of white blood cells. I have asked several natural health-care practitioners and nutrition experts what they think the worst nutritional threat is to the public health. White sugar and flour? Excessive meat eating and processed meat full of carcinogens? Trans fats and refined oils? Or something else? Knowledgeable practitioners tell me that yeast overgrowth is the most significant, most destructive part of the modern diet, because along with sugar and acid conditions and chemicals, it’s exceedingly hard to heal health problems with yeast overgrowth in the body. Yeast is very possibly the most destructive problem in the modern diet, contributing to the explosion in autoimmune diseases, infectious disease, and allergies. And yeast very well may be the least known problem among the general population, even among those who are health conscious. Many people I know who try to eat fruits, vegetables, and whole grains and limit fast food and junk food have no idea how destructive yeast is and have, in fact, never heard about the history of bread making and yeast as I have described in this chapter. For those who want more information and scientific background and evidence behind these very important nutritional issues, I recommend Dr. Gabriel Cousins’ Rainbow Green Live-Food Cuisine and Dr. Robert O. Young’s Sick and Tired and The pH Miracle. In this chapter, you will learn to make sourdough bread with whole grains. When added to whole-grain flour, sourdough starter begins to ferment the grains and predigest their proteins, in much the same way that we learned about dairy products and vegetables benefiting from culturing in the last chapter. Thus sourdough bread is much easier on your digestive system than commercial-yeast breads, especially if you have difficulty digesting the gluten protein. Further, breads made from sourdough are lower on the glycemic scale, their sugars being absorbed more slowly into your blood stream. What you will need, then, is some high-quality sourdough start. All are not created equal, because when you import Norwegian sourdough starter to the U.S., for instance, the start picks up yeast spores from the air and eventually becomes identical to a U.S. product. If a company is making a sourdough starter in a building with commercial yeast, that commercial yeast will eventually populate the sourdough starter. These are all frustrating issues in purchasing a start. When I first published this manual, I went through a series of providers of good sourdough starter for wholegrain breads. They are not easy to find. Because those providers became obsolete, we now maintain a page called Sourdough Start on GreenSmoothieGirl.com, under the Robyn Recommends tab. Please go there for upto-date information on where you can obtain a starter. The sourdough starter is a fermented grain product, and when you feed it, it will keep in the fridge indefinitely. However, you should keep it fresh by “feeding” it with equal parts water and flour at least once a week. When you make bread, never use all of your sourdough start. Whenever you use some of it, “feed” it by adding 1 C of flour and 1 C of pure water, stirring well and letting it sit on the counter until the mixture is bubbly. Then return it to the fridge. You may do this every day, or every few days, to build up your supply of starter for your next 252 12 Steps to Whole Foods © Copyright Robyn Openshaw
Replacing White Flour with Whole Grains bread batch, or to share with others. You can also freeze sourdough starter (but let it defrost naturally, not in a microwave, to avoid killing the microorganisms). It’s a good idea to keep some in the freezer as well as in the fridge, just in case. If you eat whole-grain sourdough bread along with many raw plant foods, forgoing the store-bought breads with all their additives, you are giving your body’s systems the opportunity to clean house and control the yeast and resulting waste products. You also have delicious bread with sustaining energy that is easy on your digestive system. One of my family’s favorite dinners is a big salad and a batch of sourdough bread from the recipe at the end of this chapter, made into focaccia bread by pressing the dough onto two cookie sheets, brushing it with olive oil, and sprinkling it with herbs. We dip it, warm out of the oven, in balsamic vinegar and extra virgin olive oil. This is a main dish made for just pennies—just $0.25 worth of whole wheat, and a bit of oil and vinegar! What Other Grains Besides Wheat Make Good Bread and Other Baked Goods? Kamut and spelt are ancestors of modern wheat, but have not been hybridized in the past 100 years like wheat has to increase crop yield and resist diseases, fungus, and pests. Kamut, from Egypt, and spelt, from Mesopotamia, have been unchanged for thousands of years because they’ve been rediscovered only recently. Many experts theorize that hybridization has caused a deterioration in wheat’s nutrition and has contributed to a host of health problems. Specifically, some scientists theorize that the meteoric rise in “gluten intolerance” allergies and celiac disease are directly related to the genetic modifications and changes in the nutritional properties of wheat. Although they are more expensive, nonhybridized grains are still inexpensive relative to other foods, including animal proteins. You may wish to substitute some of the following superior, ancient grains and seeds for wheat in bread and other recipes calling for grain. With low-gluten or gluten-free grains (like spelt, buckwheat, amaranth, or quinoa), substitute no more than 25% of the wheat in a bread recipe. Spelt. A grain with 30% higher protein than wheat, spelt is often tolerated well by wheat-sensitive people. It can be purchased as a whole grain or rolled, like oats. It is higher in fat as well as protein (still a low-fat food, however) and is much lower in gluten. It consequently makes a heavier bread product than wheat. This is probably why it was not selected for massive cross-hybridization and genetic modifications. It responds exceptionally well to fermentation (with sourdough starters), which breaks down its proteins for easy digestion. Spelt is more highly water soluble than wheat and is, therefore, easy on the digestive system. You can substitute spelt for wheat in any recipe, but reduce the water called for by one fourth. Also, for bread recipes and others that require rising, keep in mind that spelt is low in gluten, so substitute no more than 30% of the wheat called for in the recipe and/or add a bit more leavening agent. Storage. Spelt is an excellent grain for long-term storage. © Copyright Robyn Openshaw 12 Steps to Whole Foods 253
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Replacing White Flour with <strong>Whole</strong> Grains<br />
The ancient methods of using wild yeast were vastly superior, because modern quick-rising yeasts do not all<br />
die in the short, lower-temperature baking process. Therefore, yeast can continue <strong>to</strong> proliferate in the gut,<br />
giving rise <strong>to</strong> proliferation of yeasts, molds, and fungus. Even worse are the myco<strong>to</strong>xins, the waste products of<br />
yeast, molds, and fungi. Of particular concern is Candida albicans, a yeast overgrowth in the hundreds of feet<br />
of digestive tract and the blood, in about 95% of Americans according <strong>to</strong> most estimates.<br />
Yeast thrives in warm conditions and explodes with growth when sugar is added. Thus the “perfect s<strong>to</strong>rm” for<br />
health problems is created with the modern diet of commercial yeasts in every bakery product and sugar in<br />
most of our foods. Along with a yeasty environment, harmful bacteria also thrive, and these organisms create<br />
acidic waste products that flood the bloodstream and overwhelm the capacity of white blood cells.<br />
I have asked several natural health-care practitioners and nutrition experts what they think the worst nutritional<br />
threat is <strong>to</strong> the public health. White sugar and flour? Excessive meat eating and processed meat full of<br />
carcinogens? Trans fats and refined oils? Or something else? Knowledgeable practitioners tell me that yeast<br />
overgrowth is the most significant, most destructive part of the modern diet, because along with sugar and acid<br />
conditions and chemicals, it’s exceedingly hard <strong>to</strong> heal health problems with yeast overgrowth in the body.<br />
Yeast is very possibly the most destructive problem in the modern diet, contributing <strong>to</strong> the explosion in<br />
au<strong>to</strong>immune diseases, infectious disease, and allergies.<br />
And yeast very well may be the least known problem among the general population, even among those who are<br />
health conscious. Many people I know who try <strong>to</strong> eat fruits, vegetables, and whole grains and limit fast food<br />
and junk food have no idea how destructive yeast is and have, in fact, never heard about the his<strong>to</strong>ry of bread<br />
making and yeast as I have described in this chapter. For those who want more information and scientific<br />
background and evidence behind these very important nutritional issues, I recommend Dr. Gabriel Cousins’<br />
Rainbow Green Live-Food Cuisine and Dr. Robert O. Young’s Sick and Tired and The pH Miracle.<br />
In this chapter, you will learn <strong>to</strong> make sourdough bread with whole grains. When added <strong>to</strong> whole-grain flour,<br />
sourdough starter begins <strong>to</strong> ferment the grains and predigest their proteins, in much the same way that we<br />
learned about dairy products and vegetables benefiting from culturing in the last chapter. Thus sourdough<br />
bread is much easier on your digestive system than commercial-yeast breads, especially if you have difficulty<br />
digesting the gluten protein. Further, breads made from sourdough are lower on the glycemic scale, their sugars<br />
being absorbed more slowly in<strong>to</strong> your blood stream.<br />
What you will need, then, is some high-quality sourdough start. All are not created equal, because when you<br />
import Norwegian sourdough starter <strong>to</strong> the U.S., for instance, the start picks up yeast spores from the air and<br />
eventually becomes identical <strong>to</strong> a U.S. product. If a company is making a sourdough starter in a building with<br />
commercial yeast, that commercial yeast will eventually populate the sourdough starter. These are all<br />
frustrating issues in purchasing a start.<br />
When I first published this manual, I went through a series of providers of good sourdough starter for wholegrain<br />
breads. They are not easy <strong>to</strong> find. Because those providers became obsolete, we now maintain a page<br />
called Sourdough Start on GreenSmoothieGirl.com, under the Robyn Recommends tab. Please go there for up<strong>to</strong>-date<br />
information on where you can obtain a starter.<br />
The sourdough starter is a fermented grain product, and when you feed it, it will keep in the fridge indefinitely.<br />
However, you should keep it fresh by “feeding” it with equal parts water and flour at least once a week. When<br />
you make bread, never use all of your sourdough start. Whenever you use some of it, “feed” it by adding 1 C of<br />
flour and 1 C of pure water, stirring well and letting it sit on the counter until the mixture is bubbly. Then return<br />
it <strong>to</strong> the fridge. You may do this every day, or every few days, <strong>to</strong> build up your supply of starter for your next<br />
252 <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong><br />
© Copyright Robyn Openshaw