12 Steps to Whole Foods

Replacing White Flour with Whole Grains
* Ethiopian Flatbread (2)
Millet is a staple of Africa, and this recipe is adapted from their native, daily recipe. In our family, we sauté
garbanzo beans in a bit of coconut oil, adding garam masala or taco seasoning and salt, to taste. Then we put
the mixture on top of this flatbread.
2 C millet, ground in grain mill (or high-powered blender)
½ C whole-wheat flour
¾ tsp. sea salt
¾ tsp. aluminum-free baking powder
1 C water
coconut oil for frying
Mix the ground millet, flour, salt, and baking powder. Add the water and stir with a spoon until well mixed.
Scoop large spoonfuls of dough onto a small amount of coconut oil melted in a frying pan. Flatten the dough to
be ¼" thick and cook it until lightly browned on both sides. Serve it warm with the topping of your choice.
Serves 6.
* Chapati (1)
These corn cakes were one of my favorite snacks (or breakfast or dinner!) when I was growing up—but I’ve
made this version higher in protein with the bean flour. My mother learned how to make these living in El
Paso, TX, and Silver City, NM, among many Latinos, but her Spanish was really bad so she always called them
“chapitas.”
You can put a little butter or coconut oil on chapatis, and a bit of maple syrup if you don’t use the green chilies.
You can make the cornmeal yourself by finely grinding unpopped popcorn in your wheat grinder or highpowered
blender. What sells as “cornmeal” in grocery stores is a refined/enriched, “degermed” product.
1½ C cornmeal
½ C lentil, split pea, or white bean flour (or another ½ C cornmeal instead)
1½ C hot water
1 egg (organic, free-range)
½ tsp. sea salt
¼ C coconut oil
optional: 2 Tbsp. nutritional/brewer’s yeast
optional: 1 can chopped green chili peppers, drained
Pour the water over the cornmeal, bean flour, yeast, egg, green chilies, and any optional items. Mix well by
hand. Let it sit 10 min. (or overnight, covered, to eliminate phytates). Spoon the batter onto a coconut-oiled
griddle and fry on medium-high heat, turning once. Makes 8 chapatis.
262 12 Steps to Whole Foods
© Copyright Robyn Openshaw