12 Steps to Whole Foods
Replacing White Flour with Whole Grains 258 12 Steps to Whole Foods © Copyright Robyn Openshaw
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
- Page 229 and 230: Sprouting and Dehydrating Your Jour
- Page 231 and 232: Sprouting and Dehydrating © Copyri
- Page 233 and 234: Sprouting and Dehydrating Cocoa Alm
- Page 235 and 236: Sprouting and Dehydrating Green Pes
- Page 237 and 238: Sprouting and Dehydrating © Copyri
- Page 239 and 240: Sprouting and Dehydrating KALE CHIP
- Page 241 and 242: Sprouting and Dehydrating OTHER REC
- Page 243 and 244: Sprouting and Dehydrating Roasted E
- Page 245 and 246: CHAPTER 8 Preserving Raw Foods with
- Page 247 and 248: Preserving Raw Foods with Natural P
- Page 249 and 250: Preserving Raw Foods with Natural P
- Page 251 and 252: Preserving Raw Foods with Natural P
- Page 253 and 254: Preserving Raw Foods with Natural P
- Page 255 and 256: Preserving Raw Foods with Natural P
- Page 257 and 258: Preserving Raw Foods with Natural P
- Page 259 and 260: Preserving Raw Foods with Natural P
- Page 261 and 262: Preserving Raw Foods with Natural P
- Page 263 and 264: Preserving Raw Foods with Natural P
- Page 265 and 266: Preserving Raw Foods with Natural P
- Page 267 and 268: CHAPTER 9 Replacing White Flour wit
- Page 269 and 270: Replacing White Flour with Whole Gr
- Page 271 and 272: Replacing White Flour with Whole Gr
- Page 273 and 274: Replacing White Flour with Whole Gr
- Page 275 and 276: Replacing White Flour with Whole Gr
- Page 277 and 278: Replacing White Flour with Whole Gr
- Page 279: Replacing White Flour with Whole Gr
- Page 283 and 284: Replacing White Flour with Whole Gr
- Page 285 and 286: Replacing White Flour with Whole Gr
- Page 287 and 288: Replacing White Flour with Whole Gr
- Page 289 and 290: Replacing White Flour with Whole Gr
- Page 291 and 292: Replacing White Flour with Whole Gr
- Page 293 and 294: Replacing White Flour with Whole Gr
- Page 295 and 296: Replacing White Flour with Whole Gr
- Page 297 and 298: CHAPTER 10 Starting Your Morning Of
- Page 299 and 300: Starting Your Morning Off Right In
- Page 301 and 302: Starting Your Morning Off Right Tho
- Page 303 and 304: Starting Your Morning Off Right fer
- Page 305 and 306: Starting Your Morning Off Right ©
- Page 307 and 308: Starting Your Morning Off Right Hot
- Page 309 and 310: Starting Your Morning Off Right Hig
- Page 311 and 312: Starting Your Morning Off Right Spr
- Page 313 and 314: Starting Your Morning Off Right Hig
- Page 315 and 316: Starting Your Morning Off Right Thr
- Page 317 and 318: Starting Your Morning Off Right ©
- Page 319 and 320: Starting Your Morning Off Right Chi
- Page 321 and 322: CHAPTER 11 Creating Delicious Whole
- Page 323 and 324: Creating Delicious Whole-Food Treat
- Page 325 and 326: Creating Delicious Whole-Food Treat
- Page 327 and 328: Creating Delicious Whole-Food Treat
- Page 329 and 330: Creating Delicious Whole-Food Treat
Replacing White Flour with <strong>Whole</strong> Grains<br />
WHOLE-GRAIN RECIPES<br />
(* = Grain / Legume combo “perfect protein” dish)<br />
* Buttermilk Cornbread (1 or 2)<br />
Serve this delicious cornbread with any of the legume soups in Chapter 6 or by itself for lunch. Although we<br />
mostly avoid dairy products, I make exceptions for cultured products such as yogurt, kefir, buttermilk, sour<br />
cream, and butter. If you soak the flour and cornmeal in buttermilk overnight (recommended), you can cut the<br />
baking powder in half.<br />
¾ C finely ground whole-wheat flour<br />
¾ C yellow cornmeal**<br />
½ C white bean flour (or add ¼ more flour and cornmeal instead)<br />
¼ C raw coconut palm sugar or Sucanat (which is dehydrated cane juice)<br />
1 Tbsp. baking powder (no aluminum)<br />
½ tsp. sea salt<br />
1 large egg (organic, free-range), lightly beaten<br />
1 C buttermilk<br />
C applesauce (no sugar added)<br />
** The cornmeal sold in the grocery s<strong>to</strong>re usually says “enriched” because the germ of the corn kernel has been<br />
removed, so it is a refined product. The label should tell you if the corn meal is “degermed.” You can make<br />
your own whole cornmeal by finely grinding unpopped popcorn in your grain mill or high-powered blender.<br />
Preheat oven <strong>to</strong> 400°. Mix the flours, cornmeal, coconut sugar/Sucanat, baking powder, and salt <strong>to</strong>gether. In a<br />
separate bowl, stir <strong>to</strong>gether the egg, buttermilk, and applesauce. Add the wet ingredients <strong>to</strong> the dry ingredients<br />
and mix. Pour the batter in<strong>to</strong> a sprayed or greased 8"x8" pan and bake for 25-30 min. Serve warm with butter or<br />
coconut oil.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 259