12 Steps to Whole Foods
Replacing White Flour with Whole Grains * Sourdough Whole-Grain Bread and Variations (2) If you don’t have a sourdough starter, please see the topic “Sourdough Start” under “Robyn Recommends” on GreenSmoothieGirl.com. Mix in a Bosch or other mixer: 4 C water ½ C sourdough starter + 1 Tbsp. yogurt or kefir Add 3 C whole-grain flour and mix well. Add another 6+ C flour (including 1 C any type of bean flour) or until the dough is quite thick, gluten develops, and the dough pulls away from the sides of the mixer. Cover the dough and let it rest overnight (to rise, but also to soak the grains to eliminate phytates), ideally at 78°. Then stir it down and add: 1 Tbsp. salt ¼ C extra virgin olive oil optional: ½ C honey (raw) Let it rest for 30 min. Preheat the oven to 425º and preheat a baking stone (or loaves will flatten). Shape the dough into two round loaves and let them rise for 20 min. on the stone (I put ground cornmeal on the stone to keep the bread from sticking). Bake the loaves for 20 min. at 425º, then lower the heat to 375º for 25 min. Spray the loaves with water before and during baking. Cool the loaves on a rack. Variations • Pretzels Roll the dough into “snakes” and form them into pretzel shapes. Sprinkle them with, or roll them in, coarse sea salt, then let rise for 20 min. Bake for 12-15 min. at 425°. • Navajo Tacos Flatten fist-sized balls of dough coated with olive oil and bake for 15-20 min. at 425°. • Focaccia bread Press the dough into an olive-oiled cookie sheet (coat both sides of the loaf) about 1" thick. Sprinkle with Parmesan cheese and herbs such as Spice Hunter brand Garlic Herb Bread and, optionally, press dried tomatoes and chopped pumpkin seeds into dough. Bake for 20 min. at 425° in the middle (not top) of the oven. Cut into squares and dip in balsamic vinegar/olive oil/Italian herbs. 270 12 Steps to Whole Foods © Copyright Robyn Openshaw
Replacing White Flour with Whole Grains Darlene’s Kamut Sourdough Bread Darlene U., in Canada, was one of the very earliest loyal readers of GreenSmoothieGirl.com when it went live in 2007. She faced daunting health challenges and became, and remains, one of the most committed wholefoodies I know. Like me, her health crisis has become a blessing in many unanticipated ways: she’s become an educator of others, she’s been able to help her children and parents, and she remains committed because her health quickly backslides if she even briefly experiments with inferior food. She makes sourdough bread far more than I do and she is tremendously detail oriented and analytical, so I asked for her recipe for you. She says that bread making is an art and you must have patience to get to know your starter and to experiment with textures, temperatures, and details. Kamut is a nonhybridized wheat and makes a wonderful bread. The photos are Darlene’s. 4 C active starter (which means that it is rising well and has the ability to double in size between feedings) * 2 Tbsp. extra virgin olive oil 1 C water 2 tsp. sea salt 5-6 C Kamut flour Preheat oven to 350º. Mix ingredients together until they combine well. Knead the dough for about 10 min., let it rest 10 min., and then knead another 10 min. Form it into two loaves. NOTE: A stickier dough will produce a lighter loaf, whereas a less tacky dough will produce a denser loaf. Line loaf pans with parchment paper and allow each loaf to rise, covered, until it doubles in size. Then bake for 30-35 min. until loaves are nicely browned. * About my starter: I begin with a couple of tablespoons of starter in a mason jar and then feed it equal portions of water and flour 2 or 3 times, allowing it to double in size between feedings until the final rising period results in 4 C of active starter (4 C is when the starter reaches the top of the jar). The jar makes it easy to see when it has doubled. © Copyright Robyn Openshaw 12 Steps to Whole Foods 271
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Replacing White Flour with <strong>Whole</strong> Grains<br />
Darlene’s Kamut Sourdough Bread<br />
Darlene U., in Canada, was one of the very earliest loyal readers of GreenSmoothieGirl.com when it went live<br />
in 2007. She faced daunting health challenges and became, and remains, one of the most committed wholefoodies<br />
I know. Like me, her health crisis has become a blessing in many unanticipated ways: she’s become an<br />
educa<strong>to</strong>r of others, she’s been able <strong>to</strong> help her children and parents, and she remains committed because her<br />
health quickly backslides if she even briefly experiments with inferior food.<br />
She makes sourdough bread far more than I do and she is tremendously detail oriented and analytical, so I<br />
asked for her recipe for you. She says that bread making is an art and you must have patience <strong>to</strong> get <strong>to</strong> know<br />
your starter and <strong>to</strong> experiment with textures, temperatures, and details.<br />
Kamut is a nonhybridized wheat and makes a wonderful bread. The pho<strong>to</strong>s are Darlene’s.<br />
4 C active starter (which means that it is rising well and has the ability <strong>to</strong> double in size between<br />
feedings) *<br />
2 Tbsp. extra virgin olive oil<br />
1 C water<br />
2 tsp. sea salt<br />
5-6 C Kamut flour<br />
Preheat oven <strong>to</strong> 350º. Mix ingredients <strong>to</strong>gether until they combine well. Knead the dough for about 10 min., let<br />
it rest 10 min., and then knead another 10 min. Form it in<strong>to</strong> two loaves.<br />
NOTE: A stickier dough will produce a lighter loaf, whereas a less tacky dough will produce a denser loaf.<br />
Line loaf pans with parchment paper and allow each loaf <strong>to</strong> rise, covered, until it doubles in size. Then bake for<br />
30-35 min. until loaves are nicely browned.<br />
* About my starter: I begin with a couple of<br />
tablespoons of starter in a mason jar and then feed it<br />
equal portions of water and flour 2 or 3 times,<br />
allowing it <strong>to</strong> double in size between feedings until<br />
the final rising period results in 4 C of active starter<br />
(4 C is when the starter reaches the <strong>to</strong>p of the jar).<br />
The jar makes it easy <strong>to</strong> see when it has doubled.<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 271