12 Steps to Whole Foods
Starting Your Morning Off Right German Pancakes (1) These are not as nutritious as other breakfasts in this chapter, but they are a big step up from the alternative, and we make them on holidays. 6 eggs (organic, free-range) ½ C kefir ½ C water 1 C whole-wheat flour, finely ground Mix the flour, kefir, and water, cover, and allow to sit overnight. Add the eggs, mix well, and pour the mixture into a greased 9"x13" pan. Bake at 425° for 22 min., or until puffy and browned. Serve immediately with maple syrup. Sprouted-Buckwheat Blueberry Pancakes (Gluten Free) No flour and gluten free—we love this recipe, which makes a large batch to serve 6-8. You can make all the pancakes and put leftovers in the fridge or freezer. I don’t much like buckwheat-flour recipes, but this one tastes fantastic because the buckwheat is soaked and then blended. 2½ C raw, dry buckwheat ½ C flax seeds 4 C water 1 tsp. sea salt 2 tsp. cinnamon ½ tsp. nutmeg 2 bananas, peeled 1 Tbsp. aluminum-free baking powder 2 C blueberries coconut oil optional: ½ tsp. stevia powder Soak the buckwheat overnight, then drain and optionally sprout in a strainer for 24 hours (rinsing about every 8 hours). Blend the water and buckwheat in your high-powered blender until smooth. Pour some of the mixture into a large bowl if blender is too full. Add the flax seed to the blender and blend until smooth. Add the stevia, salt, cinnamon, nutmeg, bananas, and baking powder, then blend for 60 seconds. Pour the mixture into the large bowl that you already put some water/buckwheat mixture into. Add the blueberries, then stir by hand. Pour by ¼ C onto a hot, oiled griddle and fry with a minimal amount of coconut oil until both sides are browned. Pancakes may still be slightly gooey in the middle: this preserves much of the sprouted nutrition and actually tastes good, though you can cook them extra long if you want them solid all the way through. Serve with maple syrup or any of the Three Toppings for Pancakes and Waffles on page 293. 290 12 Steps to Whole Foods © Copyright Robyn Openshaw
Starting Your Morning Off Right High-Protein, Gluten-Free Pancakes (2) Pancakes are a good way to get a wider variety of whole grains in your diet. Although thought of as a high-carb meal, these pancakes instead feature high-protein grains. 2 C spelt, freshly ground 1 C buckwheat, freshly ground 1 C amaranth seeds, freshly ground 2 C water 2 Tbsp. kefir (or whey) 2 eggs (organic, free-range), beaten 1 tsp. sea salt ¼ C raw coconut palm sugar or Sucanat 2 tsp. baking powder (aluminum free) 2 Tbsp. coconut oil, melted ½ Tbsp. vanilla extract Mix the flour, water, and kefir, then cover and let it sit overnight. In the morning, add the eggs, salt, baking powder, coconut sugar/Sucanat, vanilla, and oil, then mix with an electric hand mixer. Pour by ¼ C onto hot, oiled griddle and cook until both sides are browned. Serve with Berry Sauce for Waffles/Pancakes (3) (page 293) and yogurt, or Quick Raw Applesauce for Waffles/Pancakes (3) (page 293). Flax Waffles (2) 1½ C whole-wheat flour ¼ C raw wheat germ ¼ C flax seeds, freshly ground 1¼ C water 1 C kefir (or yogurt) 2 Tbsp. agave (raw, organic) 1 tsp. baking powder (aluminum free) ½ tsp. sea salt ½ tsp. cinnamon 2 eggs (organic, free-range) 2 Tbsp. coconut oil, melted Combine the water, yogurt, flour, wheat germ, and flax seed. Let it sit overnight. In the morning, beat the eggs with an electric hand mixer until fluffy, then blend them into the milk/flour mixture along with the agave, oil, and other dry ingredients until smooth. Bake in a preheated waffle iron. (They will take longer to bake than other waffles.) © Copyright Robyn Openshaw 12 Steps to Whole Foods 291
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Starting Your Morning Off Right<br />
High-Protein, Gluten-Free Pancakes (2)<br />
Pancakes are a good way <strong>to</strong> get a wider variety of whole grains in your diet. Although thought of as a high-carb<br />
meal, these pancakes instead feature high-protein grains.<br />
2 C spelt, freshly ground<br />
1 C buckwheat, freshly ground<br />
1 C amaranth seeds, freshly ground<br />
2 C water<br />
2 Tbsp. kefir (or whey)<br />
2 eggs (organic, free-range), beaten<br />
1 tsp. sea salt<br />
¼ C raw coconut palm sugar or Sucanat<br />
2 tsp. baking powder (aluminum free)<br />
2 Tbsp. coconut oil, melted<br />
½ Tbsp. vanilla extract<br />
Mix the flour, water, and kefir, then cover and let it sit overnight. In the morning, add the eggs, salt, baking<br />
powder, coconut sugar/Sucanat, vanilla, and oil, then mix with an electric hand mixer. Pour by ¼ C on<strong>to</strong> hot,<br />
oiled griddle and cook until both sides are browned. Serve with Berry Sauce for Waffles/Pancakes (3)<br />
(page 293) and yogurt, or Quick Raw Applesauce for Waffles/Pancakes (3) (page 293).<br />
Flax Waffles (2)<br />
1½ C whole-wheat flour<br />
¼ C raw wheat germ<br />
¼ C flax seeds, freshly ground<br />
1¼ C water<br />
1 C kefir (or yogurt)<br />
2 Tbsp. agave (raw, organic)<br />
1 tsp. baking powder (aluminum free)<br />
½ tsp. sea salt<br />
½ tsp. cinnamon<br />
2 eggs (organic, free-range)<br />
2 Tbsp. coconut oil, melted<br />
Combine the water, yogurt, flour, wheat germ, and flax seed. Let it sit overnight. In the morning, beat the eggs<br />
with an electric hand mixer until fluffy, then blend them in<strong>to</strong> the milk/flour mixture along with the agave, oil,<br />
and other dry ingredients until smooth. Bake in a preheated waffle iron. (They will take longer <strong>to</strong> bake than<br />
other waffles.)<br />
© Copyright Robyn Openshaw <strong>12</strong> <strong>Steps</strong> <strong>to</strong> <strong>Whole</strong> <strong>Foods</strong> 291