Thursday, February 25, 2010

How To Sprout Your Own Grains


Sprouting your grains is quite easy, especially if it becomes part of your routine.  Sprouting neutralizes enzyme-inhibitors and makes your grains more digestible.   While I still recommend sourdough as the most nutrient-dense of breads, sprouted flour is a good alternative if you want a healthy bread fast (on this note, I no longer recommend all versions of Ezekiel 4:9 bread as most varieties use sprouted soy beans, here is more on avoiding soy).  Sprouted flour is also wonderful for treats when soaking flour makes the flavor and consistency too far from the light cookie experience you are hoping for (like real milk's favorite cookie).  Next on my list is to try a sprouted sourdough rye.  Has anyone already tried this?  If I work it out, I'll be sure to let you know.

Step One: Fill jar 1/3 full with choice of grain (this also applies to raw seeds, nuts, beans, legumes, etc). Fill to about twice the height with filtered water.  Soak overnight (7-12 hours).

  

 Step Two: Cap with sprouting lid (these should be relatively inexpensive, though in a pinch I have used cheese cloth, plastic mesh from fruit bags, and handkerchiefs)





Step Three: Rinse and drain 2-3 times a day, for 2-3 days.  Sprouts are ready with they have reached about 1/4 inch long.
Step Four: Depending on what you are planning to do with your sprouts, move them to refrigerated storage (say if they are beans or lentils and you plan on adding them to salads or stir-frys), or, in the case of making sprouted flour, dehydrate the sprouted grains.  I find these dry fairly quickly.
Step Five: Grind into flour!  I do this with my coffee grinder as we do not yet have a grain mill.  Now you have Bulgar flour which you can substitute in most recipes 1-to-1 for refined flour.  It has a slightly grainier texture, but I have yet to hear anyone complain when it comes to sprouted grain cookies.

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This post is a part of Fight Back Friday's hosted by Food Renegade.  Fight back by making it yourself!
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Tuesday, February 23, 2010

Real Food Trade: Quinoa instead of Cous Cous

I remember my disappointment when I first learned, years ago, that cous cous was actually pasta rather than some lovely ancient grain.  I was naive.  When I rejected refined foods years ago, that meant giving up cous cous, which I had often relied on for a quick side course that was far easier to prepare than rice.

Recently, I did discover the actual ancient grain quinoa.  I had ordered some to try, in bulk, from Azure Standard.  I also had several friends who brought quinoa dishes to share while we were recovering from the birth of our third child.  Of course, I thought they were bringing this new-fangled thing called "KEEN-wah".  I would not like to admit how recently I discovered that the new-fangled "KEEN-wah" and my lovely ancient "Kwuh-NO-ah" were one and the same.  Perhaps I am not the only one who has been confused by this?

The important thing to glean from this Quinoa (KEEN-wah) experience is this:  I now have a cous cous replacement!   The other night my husband brought home some lovely rib eye steak.  I needed something simple to go along side it and I had just finished sprouting some quinoa that I was not sure how I would use.  I decided to prepare it much like I used to do with cous cous.  Namely, I brought a cup of water to boil, added 1 cup fresh sprouted quinoa (I had placed the finished sprouts in the refrigerator rather than dehydrating them), removed from heat, and let sit 5-10 minutes until the quinoa had cooked.  Afterward, I added butter, sea salt, pepper, and herbs to taste.  When the steak was done it was placed a top the quinoa along with some drippings.

Yum!

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This post is a part of Real Food Wednesday's hosted by Kelly The Kitchen Kop and Cheeseslave
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Tuesday Twister - English Muffins, Brownies, and Eggs Benedict


Last week we discovered that a friend's recipe for English Muffins worked just fine with a trade for homemade sprouted flour and honey rather than sugar.



I was also inspired to try another friend's recipe for black bean brownies.  Yes, brownies made with black beans.  I first served them with whipped cream (seen left with husband's morning latte - yes, the also make a decent morning treat).  I waited until my husband had finished his second helping before informing him they were made with black beans.  I substituted sprouted flour for the ground almonds, Sucanat for the florida crystals, doubled the cocoa powder as I didn't have chocolate chips, and used baking soda rather than powder  - but WOW were they delicious.

Above mentioned English muffins were perfect with nitrate-free bacon, Bearnaise sauce, spinach and a poached egg for a Sunday brunch.  Yum.











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This post is a part of Tuesday Twister hosted by GNOWFGLINS 
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Sunday, February 21, 2010

Menu Plan Monday

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Monday
B: Oatmeal porridge
L:  Fried eggs and sourdough
D: Roast, yams, steamed broccoli, sauerkraut
To Do: Feed sourdough mother

Tuesday
B: Yogurt with raisins
L: At friends'
D: Quiche & soup
To Do: Feed sourdough mother, make quiche dough

Wednesday
B: Scrambled eggs, sourdough,
L: Left-over soup and quiche,
D: Curried lentils over coconut rice, carrots vichi
To Do: soak rice in the AM, feed sourdough, start beef broth (third time's the charm?)

Thursday
B: Fried Eggs,
L: Grilled cheese sourdough, carrots
D: Mystery Meat Loaf (will I chop up some of the beef heart, or just stick with hidden liver?), sauerkraut
Dessert: Berry Pie with Cream
To Do: Feed sourdough, simmer beef broth

Friday
B: Yogurt with raisins
L: Egg salad sandwiches, carrots
D: Roast Chicken, potatoes, onion compote
To Do: Feed sourdough, soak flour for pancakes, simmer beef broth

Saturday
Brunch: Pancakes
D: Left-overs
To Do: Make sourdough, finish beef broth, make yogurt

Sunday
Brunch: Poached eggs over hashed browns

D: All-day beef stew
To Do: Feed sourdough

As usual we are also drinking delicious raw milk and home-brewed Kombucha.

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What are you eating this week?  For more inspiration, visit Menu Plan Monday by Organizing Junkie
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Monday, February 8, 2010

Menu Plan Monday

Last week my bone broth never got started (my current kitchen is very limited, and difficult to manage a burner for broth to simply simmer away for days).  Nevertheless, I am going to attempt it again this week.  Last week was also our first week of Suzuki violin, which made me realize Wednesday meals need to be cooking before we leave.  This week I have adjusted.  Also, the eggs Benedict brunch was SO very delicious, I have to make that again this week.

Monday
B: Sourdough rye with ample cultured butter, Banana,
L: Yogurt with raisins, fried eggs
D: Chicken burritos, Latin American sauerkraut,
Prep: Start beef bone broth, feed sourdough mother, soak wheat berries PM, marinate stew meat, soak flour for pizza

Tuesday
B: Scrambled eggs, banana,
L: Grilled cheese on sourdough, sauerkraut, apples, carrots,
D: Sourdough pizza,
Prep: Simmer beef bone broth, Make sourdough, tend sprouting wheat berries, soak flour for pancakes
 
Wednesday
B: Soured pancakes with real maple syrup
L: Egg salad sandwich, carrot, apple
D: Pot-roasted stew served with rice and sauerkraut,
Prep: Finish beef bone broth, feed sourdough mother, dehydrate sprouted wheat berries, defrost pot roast, soak oats with a small amount of freshly ground wheat (for phytase to help neutralize the phytates in the oats), soak lentils, Make quiche dough

Thursday
B: Oatmeal porridge with cinnamon and raisins,
L: Quiche,
D: Spiced (cumin and oregano) ground beef and liver, sauteed spinach, Roman Lentil Soup
Prep: Feed sourdough mother, ground sprouted wheat berries, soak flour for sourdough pizza, marinate pot roast in buttermilk

Friday
B: Fried Eggs and Bacon
L: Quiche and Roman Lentil Soup
D: Roast chicken with sauce, mashed yams, sauteed spinach
Prep: Feed sourdough mother, grind sprouted flour,

Saturday
B: Cream cheese omelets,
L: Chicken sandwiches, cheese sticks, apple slices,
D: Left-overs from the week,
Prep: Feed sourdough, make sprouted English muffins

Sunday
Brunch: Poached eggs with Bearnaise sauce on sprouted English muffins with bacon and steamed greens,
Snack: Cheese and apples, sourdough with butter,
D: Beef pot roast with potatoes and carrots,
Prep: Feed sourdough mother,






And, as always, we are drinking ample real milk and brewing Kombucha

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What are you eating this week?  For inspiration, or to join us, visit Menu Plan Monday this week!
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Monday, February 1, 2010

Menu Plan Monday

Last week, shortly after posting my menu plan, I read a post from Ann Marie at Cheeseslave about How To Cure Tooth Decay.  At first I was completely discouraged, but then she kindly reminded all of us quick-to-comment, discouraged women, that this was advice for people battling tooth decay.

However, it also made me realize that I have settled into the easy routine of porridge every morning.  Porridge every morning was a wonderfully healthful change from extruded, sugared, cold-cereal grains every morning when I began my food revolution 3 1/2 years ago, but I've gotten lazy and oats are quite inexpensive.  Yet, we do not eat enough calcium rich food to be eating the amount of grains that we have been.  My breakfast and lunch plans need help.  We're almost at the end of our peanut butter right now and I do not see myself buying it again for a long, long time.  Who among us, born in the 70's on, does not have tooth decay tendencies? 

With that in mind, here is this Mondays menu plan (and truly, last weeks plan for breakfast and lunch was mainly scrapped).

Monday
B: Scrambled eggs, sourdough rye with ample butter, raw milk
L: Roast beef sandwiches, carrots, apples, raw milk
D: Roast chicken, potatoes "The Way", sauerkraut, sauteed spinach
Prep: Start beef bone broth, feed sourdough mother, make Latin American sauerkraut

Tuesday
B: Yogurt with raisins, banana, raw milk
L: Grilled cheese on sourdough, sauerkraut, apples, carrots, raw milk
D: Shrimp scampi over rice
Prep: Simmer beef bone broth, feed sourdough mother, soak rice early AM, soak wheat berries PM, defrost ground beef and liver for meatloaf

Wednesday
B: Soured pancakes, raw milk
L: Chicken salad sandwich, raw milk
D: Burritos with soaked rice and beans, Latin American sauerkraut, creme fraiche
Prep: Finish beef bone broth, feed sourdough mother, tend sprouting wheat berries, soak lentil, defrost pot roast

Thursday
B: Fried eggs, bacon, raw milk
L: Egg salad sandwiches, raw milk
D: Meatloaf (with hidden liver), roasted beets, sauerkraut, roman lentil soup
Prep: Feed sourdough mother, dehydrate sprouted wheat berries, soak flour for sourdough pizza, marinate pot roast in buttermilk

Friday
B: Sourdough french toast, raw milk
L: BLT's, cheese sticks, apple slices, raw milk
D: Sourdough pizza,
Prep: Feed sourdough mother, grind sprouted flour, soak oats

Saturday
B: Cream cheese omelets, raw milk
L: Oatmeal porridge, raw milk
D: Left-overs from the week, raw milk
Prep: Make sourdough, make sprouted English muffins

Sunday
Brunch: Poached eggs with Bearnaise sauce on sprouted English muffins, bacon, raw milk
Snack: Cheese and apples, sourdough with butter, raw milk
D: Beef roast with potatoes and carrots, raw milk
Prep: Feed sourdough mother,

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What are you eating this week?  For inspiration, or to join us, visit Menu Plan Monday this week!
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