After around 3 hours this is what yellow field corn looks like. Note that some kernels have come completely appart while others have not even had the skin start to seperate - which is why I don't even try to get the skin off!!:
An old way to process corn is nixtamalization I used baking soda (2Tbl in 4c of water with 2c of dry corn) and cooked for one hour at a slow boil. Then I scrub and rinse a few times and boil for about another 1.5 hours until the kernels are coming appart. This I make into corn bread (more of a pie if I get too much sugar in it). My attempt at tortillas failed and I've put the hominy into deserts and soups.
Shortly after the corn is put into the base solution it turns a bright orange. This is true of both
standard yellow field corn and or multi-color (Festiva hybrid) "Indian" corn. Here is a picture:
After around 3 hours this is what yellow field corn looks like. Note that some
kernels have come completely appart while others have not even had the skin start to
seperate - which is why I don't even try to get the skin off!!:
Indian corn takes much longer to cook than standard, large, yellow corn. Don't mix them!
After the first hour of cooking the shell softens a lot and I find it hard to remove. After another hour the germ of the corn is coming out and the cap has separated. At this point it's hard to separate the shell but I don't find it to be a problem. One can then mash the corn in a mortar & pestle or a blender. The corn will be soft enough that a mortar works very well. My corn bread is about 2tsp baking powder, 1/4c flour, 1 1/4 c corn meal, 2Tbl sugar, a pinch of salt - mix and bake about 25 min at 375F. I replace the 1 1/4c meal with about 2c to 2 1/2c of mashed hominy.
The taste is radically different than what one gets by grinding the corn up and not nixtamalizing it! Some people like it and some do not. I do.
I did some quick tests - a bit of wood ash boiled in water gives a PH of 10. 2Tbl of baking soda and 4c of water also gives PH 10.
This gave me the right taste, but the wrong texture (corn not cooked enough - only 4 hours for Indian corn). I believe that it was too dry and I spread it over 4 pie dishes and should have used two.
Mix in a blender till smooth (very smooth, not like creamed corn):
Lightly oil and flour two pie dishes, pour in the mixture and back about 50 min at 375F till a knife comes out clean and the top is a light brown.
We started with the cheap, readily available, round dehydrators which have a heating coil and fan in the base. There is no temperature control and the drying varies greatly with location - forcing one to rotate trays and move trays from top to bottom ... and still, when drying tomatoes, you will have a piece of fruit that is both burnt and wet-untouched.
We then tested a 9 tray Excalibur and loved it but it takes a lot of work to fill that many trays. Unlike the round dehydrator one can fill every tray with leather. We then purchased a 5-tray model and it used 10.23 kWh over 24 hours to dry five trays of apple leather.
We've tried solar dehydrators / cookers and found them unusable in our climate.
Porkert 150 grinder summary:
We bought a Porkert 150 grinder. It's great for corn and can also be used for coarse grinds of rice, wheat, oats. I've not yet tried it on nuts - but I plan to try it for making nut fudge - a mixture of ground walnuts, flax, almond with honey, tahini and coca powder. Here is a picture of what the results are. From left to right they are ground hard wheat, quick cook rolled oatmeal from Oak Manor Farms, and ground oatmeal. Ground brown rice is similar to the ground wheat.
With the ground wheat we made cream of whole wheat. The brown rice we ground to make cream of brown rice. The rice needed more than 20 minutes of simmering. The wheat cooked about as fast as regular cream of wheat. The oatmeal wasn't the same as rolled oatmeal - but it was ground smaller than "steel cut" oats. I cooked it with quick cook oats.
Here is the result for using the Porkert grinder on soft wheat. At the top of the picture is
milled organic hard wheat from Oak Manor farms and the lighter flour under it is the Porkert ground
soft organic wheat berries:
A clone (?) of the Porkert grinder is the Corona
and here are some modifications for that one:
Dehuller conversion
and the
Stone conversion
One thing that I've read good and bad results about is running the flour made by this grinder back thru the
grinder to grind it as find as a stone or impact grinder. I find that my flour is ok - I'm using around
1/4 of all flour as one-pass Porkert ground soft wheat in my raisin bread with no difference.
One issue with this type of grinder is that the rotating burr will be held in a different place after every re-assembly. Also the rotating burr may not be flat - and so when you turn it you will notice that there spacing between the burrs changes. You can try to reposition the auger anchor to try and deal with some of this. Others suggest using a rubber mallet to try and straighten the rotating burr. I WOULD NOT do that!
Costs as of Feb 2009. Cream of Wheat costs $3.60/800g and Red River Cereal is $3.50/1.3kg. That is $4.50/kg and 2.70/kg. Organic wheat berries are just under $2/kg (12kg bag). So, at $80 for the grinder; it pays for itself in 40 boxes of Cream of Wheat. That's one more thing that you can do at home, make fresh from organic seeds, buy less packaging and eat a less processed food that is healthier.
22 large corn cobs, cooked 2 min in boiling water and cut off cob = 6 milk bags of kernels, 4.05 kg
220g of walnuts shelled gives 100g of nuts (aprox 45%).
465g of pecans shelled gives 225g of nuts (aprox 50%).
175g of pecans shelled gives 55g of nuts (aprox 30%).
500g of filberts / hazelnuts shelled gives 200g of nuts (aprox 40%).
Cook enough rice to get 1.5c cooked (I prefer a mix of 1/2 brown and
1/2 black rice) and let cool.
Saute 2 medium onions cut finely and let cool.
Mix the following:
2Tbl tomato paste
2Tbl dry currents or raisins
2Tbl pine nuts (optional)
1Tbl cinnamon
1Tbl crushed dried mint
1Tbl dill weed
1 tsp allspice
1/2 tsp cummin
Mix all of the above and put about 1Tbl per leaf. Spread the leaves shiny side down, veins up; then spoon in the filling, fold the bottom of the leaf over the filling, fold the sides in and roll it upwards.
Last steam the dolmas for about 1 hour in a steamer. Other suggest, but I've not tried, boiling them.
After coming home from the market with over a bushel basket of hybrid
buttercup type squash I came up with this recipe:
Note - feel free to use whole grain spelt or other non-gluten flour
3/4c white flour 3/4c ww flour 1c cooked buttercup squash (you want very dry squash, drain if frozen) 1/2- tsp salt 1/4c choc chips (or raisins) 1/5c sugar 3Tbl soy milk (I sometimes use this - it makes the cookies wet and more runny) 1/2+ tsp baking soda 1/2+ tsp baking powder It's thick like a muffin and does not flatten when baked. Bake 325F for 15 min (fits into a toaster oven!)
During the summer of 2007 we acquired a used bread maker. I used a power meter and determined that it uses 1/4 the electricity of an oven. So baking 4 loaves at a time in the oven uses as much electricity as this Proctor Silex bread maker.
This make a 2lb / 1kg loaf. Bake as "whole wheat"
1.5c water 1/4c soymilk 2 2/3c flour (around 1/2 to 3/4 stone ground whole wheat) 1 1/3c rye flour 2Tbl cornmeal 2Tbl finely chopped dehydrated onion or leeks 1/2 tsp salt 1 Tbl brown sugar 2 tsp yeast 1 tsp carroway seeds
This make a 2lb / 1kg loaf. Bake as "whole wheat"
It turned out too wet so I added a few Tbl whole wheat flour during kneeding and it rose too much and collapsed in on the top - but otherwise had good texture, crumb, a nice smell and good taste. I didn't notice a rye taste at all.
1.5c water 5tsp molasses 1/2c+ chopped sauteed onion 1.5c white flour 1.5c whole-wheat 1c rye flour 1tsp salt 2tsp yeast
1.5c water (sometimes 1/2c of that organic soy milk) + 2Tbl water (instead of oil/fat) 1/2 tsp salt 1/4c molasses (1/4 is blackstrap) 2c whole wheat flour 1.25c white flour 3/4c oatmeal 1/2c 7-grain or Red River cereal 1.5 tsp yeast
This make a 2lb / 1kg loaf. Bake as "whole wheat"
This recipe called for 4Tbl of oil but that makes it 27% fat - so I recommend using only 2Tbl or none at all.
1c water 1/2c organic soy milk 2Tbl oil (canola) + 2 Tbl water 6Tbl sugar (use less - we find this too sweet) 4tsp cinnamon 2c Whole Wheat stone ground flour 2c white crap flour 2 to 3 tsp instant yeast Add 2/3c raisins at the appropiate time (NOT the start!)
This make a 2lb / 1kg loaf. Bake as "whole wheat"
Note that it's 27% fat by calories!! That is high fat and so I recommend using only 2Tbl of olive oil.
Saute in a small frying pan at low heat: 4Tbl olive oil (use 2Tbl!!) [500 kcal 56g fat] 2+ pressed garlic cloves 2tsp dry basil 1tsp dry oregano 1/2 tsp dry rosemary 1/2 tsp dry tyme 1c water 1/2c organic soy milk [160 kcal 8g fat] 2tsp sugar 2tsp salt 2c stone ground organic whole-wheat flour [1700 cal 6g fat] 2c white crap flour 3tsp instant yeast
adapted from Joy Of Cooking p 325 1c warm water 2 tsp regular yeast 1.5c stone ground, WW flour 1Tbl oil 1/2 tsp salt 1Tbl sugar mix until smooth stir / kneed in about 3/4 to 1c white flour kneed and add flour until not sticky let sit approx 45 min until doubled divide into 16 pieces, form strings and fold into pretzels put onto parchment paper till doubled in approx 45 min Put into a (non-aluminum apparently) pot of 3c water + 1 Tbl baking soda for about 30 seconds. They float so flip after a bit. Put back onto pan/parchment paper, dress with coarse salt/sea salt bake at about 12 min at 475F till brown
I don't like glass - it's heavy, thick and takes much longer to bake.
Metal is my prefered method - using parchment paper on pans. I don't like non-stick as it always starts coming off. My best pans are 30+ year old black steel ones.
It's not as bad as glass but it does insulate the bread more and so it takes longer to bake. Because the sides are soft some breads may collapse as you move them into the oven.
March 2009 - Sponge Raisin Bread for Four Loaves
After reading another bread book I created this variation on my raisin bread. It require a BIG tub to mix the sponge in as it'll rise a lot.
6.5c warm water + 2Tbl blackstrap molassis
2c crap white-flour, 4c whole wheat flour
4tsp yeast
Mix and cover with:
10c whole wheat flour (I use home ground soft wheat and stone ground hard)
1/4c sugar
2Tbl cinnamon + 2Tbl carroway seeds
3c raisins
Let sit 1 to 4 hours
mix, kneed, add 1 tsp salt (optional), and form into shapes. Let rise about 1 hour and bake 45 min
at 375F.
June 2007 - "Instant Yeast" Version - 4 loaves
I was in a rush to make bread and it's been a while since I made a non sourdough version. So here was my hack at it.
10c WW stone ground flour
1c full-fat soy flour
2 Tbl instant dry yeast
8c warm water
1/4c sugar
1T salt
Let rise aprox 1 hour and seperate out about 2c for pretzels, the rest for raisin bread
Raisin Bread Part
Add 2T carroway seeds
3c raisins
2T cinnamon
Mix, let rise about 1 hour (optional), then form into shapes, put into pans/trays and back at 350F for 45 min, rotating position to evenly brown the bread. I use 300g buns or 600g or 900g in a bread loaf.
Pretzels
+1c warm water + 2.5c white flour + 1Tbl oil (optional) + 1/2 tsp salt.
mix, form into shapes, let rise aprox 1 hour, boil for about 1 min in
water with baking soda then bake about 10 to 20 min at 475F until they are
golden brown.
May 2006 - Using a "starter" or "sponge"
I've recently experimented with using a starter or sponge and it does lighten up the bread nicely. The problem is that you better have one heck of a big container to hold it all! It doesn't take much more work; although it takes more time.
To make a starter / sponge take the full amount of water that you'd normally use and add about 1/2 of the flour to it along with about 1/2 of DRY Active yeast. Note: You could use instant yeast but it doesn't do well with long fermentation and you end up with a stonger yeast taste - I don't mind it.
For my experiment I used 4c warm water (body temperature), 2Tsp yeast, 6c
stone ground whole wheat flour. Wisk, in a large container and cover with
saran wrap or cheese-cloth and let stand about 12 hours.
Then add 3.5c white flour, 1T yeast, 1T salt, 2T cinnamon, 1/3c sugar, 2c raisins,
2T neutral oil, 1.5T carroway seeds. Mix / beat well with a strong wooden spoon
while adding the white flour slowly. You want a dough that is lightly sticky.
When mixed cover with a cloth and let stand about 3 hours.
When it's risen about 2x to 3x, beat it down, kneed lightly and let it rise
about 1 hour and then back at 350 for about 45 min.
Here is my raisin bread recipe. It is easy to make and lasts several weeks in a feezer. It is great when made into buns and baked till its dark because it can't be crushed and lasts in a backpack or panier. When its made with the soy flour the protien is complete (or good quality if you go by the meat industry lying BS) and your body will convert it all to usable carbos. One comment. Do not knead the dough a lot. If you do, then the bread will have a very fine texture and will crumble easily after baking. Raisin Bread [Canadian prices were from 1996] ------------ makes 2 large loaves (weight 1kg each) or 16 smaller buns bake at 375 F for 45 min (move around in oven at the half way point). cost/loaf combine: 0.15 4 cups (stone ground) whole wheat or barley flour 0.15 4 cups white flour 0.10 or replace 1 cup white with FULL FAT soy flour (not fat reduced processed crap) 1 T salt 0.18 2 T (2 packages) yeast (instant or dry doesn't matter - I use INSTANT) 0.03 1/3 cup sugar 0.20 2 T cinnamon 0.50 1 1/2 cup raisins mix well and add: NOTE: July 2006 - I tried stone ground barley flour instead of (stone ground) whole wheat and found the texture to be a lot smoother. The smell and taste is slightly different; but I like it. NOTE: I use a standard kitchen spool for my one tablespoon measurement. In April 2006 I discovered that it was equivalent to about 1/2 Tbl! heat until warm to the touch: 3 c water 2 T oil (does not seem to do anything but add fat) Knead 5 min using additional white flour as needed. Shape as desired (I use flat buns instead of loaves) and let rise in a warm place until the volume doubles. Don't bother puching it down and letting it rise again (for those of you who have used yeast) because I have found that this only takes time and makes no difference. Vary the whole wheat / white flour ratio to get whatever consistency you like. You will not get light fluffy bread unless you remove the soy flour and the whole wheat flour (and then you have trashy white bread). Doubling everything makes enough to fill two large trays with 16 flat 'buns'. One thing that I've also heard: - lemon juice can make yeast rise twice as fast but sodium bisulphite (present in commerical lemon juice) kills yeast Changes made since I first made this bread: 0) I reduced the sugar from 1/2c to 3/8c and then 1/3c as I often found it far to sweet. Cutting the sugar to 1/6c results in edible bread - but not enjoyable! 1) I used to add milk powder or milk but removed that when I went vegan 2) I used to add 1c full-fat soy flour to add some beans to my diet each day but now that only the processed low-fat and defatted soy flours are available I've stoped adding soy flour. 3) I have increased the amount of whole wheat flour from 3 cups to 4 cups and have switched to stone ground flour for a more "whole food" with vitamines and fiber. 4) I reduced the amount of raisins from 2c to 1.5c as it was hard to mix them all in.
For two 1kg loafs:
8c organic stone ground whole wheat flour, (325g per 2c) $1.85
1.5c raisins (160g/cup sultana $4.15/kg thompson $8.30/kg) $1.00
1/3c fair trade cane sugar (70c per 1/3c, $2.90/kg) $0.20
uncounted - yeast, cinnamon, salt, carroway seeds
Note: day-old bread fuffly-white crap raisin bread at the grocery
store is $1.25/450g ($2.50 new!), while mine is aprox $1.75/1kg loaf
Therefore rather than buy white-flour crap at the grocery store I'd
rather pay money to organic growers and bake fresh bread at home!!
The cost of baking bread is pennies per loaf - it's about $0.15 to bake
bread in the oven or $0.04 in a bread maker ($0.10/kWh, 1.5kWh for 45
min of oven time).
We joined the ONFC (Ontario Natural Food Co-Op and recieved our first 25kg sack of hard organic stone-ground whole-wheat flour. My first shot at this recipe used 80% whole wheat, 10% full-fat soy & stone ground barley flour, and 10% white crap flour. I did this in an attempt to make the bread more dense than the monster batch I made in January.
Day 1 - Friday AM 1Tbl regular yeast + 2c whole-wheat flour, 2c warm water, wisk and let sit
Day 2 - Saturday AM +2c whole-wheat flour, +2c unbleached white flour, +5c warm water, wisk and let sit
Day 3 - Sunday AM +4c whole-wheat flour, wisk and let sit
Day 3 - Sunday lunch +1T salt, + 1c full-fat soy flour, +2T cinnamon, +3.5c raisins, +2T carroway seeds, +1/4c fair trade sugar, +4c whole-wheat flour. Mix and kneed, let sit 2 hours till doubled
Break into pieces, shape, put into trays and let rise for 90 min before baking at 375F for 40min
It made 8 x 300g buns, 3 x 600g loaves, 1 x 800g loaf = 1.7kg total. This is similar to my original bread in density. I don't notice any "sour" flavour.
This is a sour-dough aka sponge version but I made a mistake and what a mistake!
Day 1 2c whole wheat stone ground flour + 2c warm water + 1Tbl yeast, wisk and let sit.
Day 2 add 2c whole wheat stone ground flour + 2c warm water, wisk and let sit.
Day 3 add 7c water, 5c ww flour, 5c white flour, wisk let sit
Day 4 14c flour (most whole wheat), +1c soy flour, + 2T cinnamon, +3.5 raisins, + 2T carroway seeds - mix and kneed, let sit 2 hours till doubled, punch down, put into bread forms pans or whatever. Let rise till doubled (90 min), bake.
However I accidently added 4c of water (from the raisins which I was soaking to make them nice and plump) and so I had to add 10c white flour, 12c whole wheat flour, 1c whole-fat soy flour. This made a bread 60% whole wheat and LIGHT and FLUFFY!
The bread rose so much it was hitting the broiler pan. I had to bake it in two batches and used cake pans which resulted in bread that was so large that it was unbaked inside!
The bread was rather plain - not sweet, not very sour-dough'ish and with so few raisins per mouthfull that it was shocking to find a raisin. It's ok with hummus but it's not the bread I love.
The amount of wet dough before baking was 2 x 1.4kg, 300g x 14 (buns), 4 x 1.0kg.
I've tried the following but it didn't rise any more than my usual raisin bread however I've found that barley flour results in little rising.
Starter Mix 2Tbl dry yeast, 1c warm water, 1c stone ground barley flour. Wisk and let sit 24 hours.
Spongee Wisk in 4.5c warm water, 3c white flour, 3.25c stone ground barley flour. Let sit 24 hours
Dough Beat in 4c stone ground whole barley flour, 1c full fat soy flour, 3c white flour, 3T cinnamon, 3c raisins, 1/3c sugar, 2T salt, 2.5T carroway seeds, handful sunflower seeds. Kneed and let sit 1.5 to 2 hours, kneed lightly into shapes, let rise 1 hour, bake at 400F for aprox 40 min.
Comment I found the bread sweet with a sour-dough underflavour. There were also too many raisins and it only made 15 loaves about 280g instead of the usual 16 loafs of 300g.
| Raisin Bread - 16 buns, 4 loaves | |||
| Ingredient | Protein (g) | kJ (KCal * 4.18) | Fat (g) |
| 3c 1% milk | 36g | 450 x 3 | 7.5g |
| 1c (defatted) soy flour Note I use full fat soy flour | 43g | >= 1,300 | 1 |
| 6c whole wheat flour | 18 x 5 | 1750 x 5 | 10g |
| 10c white flour | 14 x 10 | 1700 x 10 | 10g |
| 4T yeast | 2 | 290 | tr |
| 3c raisins | 11 | 2000 x 3 | tr |
| 4T oil | 520 x 3 | 14 x 3 | |
| Total (with milk) Per Bun | 322g 20g | 36,250kJ 2,265kJ | 70.5g 4.4g |
| Total (no milk) Per Bun | 286g 18g | 34,900kJ 2180kJ | 63 4g |
This is quite a nice waffle recipe which I've used to make pancakes.
Mix the dry in a big bowl and mix the wet in another. Then mix both together with as little mixing as possible.
2c dry oatmeal = 240g + 2x as much water to make, We use 8c dry oatmeal every 3 days (with 100g dates and about 1/4 raisins.
2c brown rice = 390g + 11/3x as much water to make. We use 3c dry rice every 3 days.
A high fiber (wheat, oat, fruits, veggies) diet often results in flatulance and rice apparently does not contain a type of fiber which the body will turn into gas.
The texture of this depends a lot upon the rice used and the cooking time. I only use brown rice and the shorter one makes it more sticky.
3c short brown rice in 3c water : soak for 3 hours add 7c boiling water 12 chopped dry dates 2/3c raisins or other dried fruit cover and bring to a boil simmer for 50 min cover (insulate to keep it cooking longer) and let sit overnight
I've been wondering about alternatives to buying sacks of organic quick cook oatflakes or cracked/steel-cut oats (soak for a few hours and then prepare like quick cook). The seeds, intact, should last better than processed oatmeal. However, when you buy oats as seeds it's "groats" - that is hulled seeds which have been toasted to boil off volatile oils which would otherwise go rancid quickly.
Here is a healthy unprocessed breakfast alternative to processed cereals. We cook up a
big pot every 3 days.
Note that we've always made it with organic quick-cook oatmeal. That used to be bought
from Zehrs but we've changed to Oak Manor Farms.
Their oatmeal is "lightly toasted" instead of steaming to preserve nutritional value. Is
there a difference?? I don't know - but it smells better, looks different and makes a
smoother creamier oatmeal. It must also be stirred a bit more or it gets clumpy.
Note as of fall 2006 we use a bigger pot - soak with about 5c of water and add a full kettle of boiling water to 6.5c oatmeal, 1/4c red river cereal, 1/2+c raisins, 8 dates, 5 figs.
Instead of using foreign dates and raisins one can use about 50g of honey instead (or 100g for 8.5c of dry oatmeal).
Put 10c of filtered water in a big pot and add 3/4c raisins, 1/2c Red River cereal, 5 pitted dates & 4 dried figs (finely chopped) and let it sit so that it rehydrates (30 min or so). Heat the pot to a boil. When it's boiling it add 4c of (organic) quick cook oatmeal. Turn off the heat and stir now and then to prevent it thickening too much at the bottom. Add 2c of soy milk (or milk if you prefer) and stir in well. I then stir it perhaps every 10min and add water as necessary to get the consistancy I want - stiff but not too stiff. You can also add pre-cooked adzuki beans to add more protein and then omit the milk. We find that it doesn't upset the taste if you use 1c or less. Note that one way to save energy and speed things up is to soak the grains in about 1c of water and then heat up the rest of the water in a kettle and just dump it in. When veggies are coming in from the garden we've resorted to throwing in grated zuccini or even fruit like apple.
Note - As of summer 2006 I make this by putting a bit of water in the pot and soaking Red River & cut fruit. A few hours later I fill a kettle of water and bring it to a boil and put it into the pot along with 5 cups of oatmeal and stir. Wait 10 minutes and stir again and add a bit of water if it's too stiff. Wait 10 more minutes and stir in the soy milk. Some times I replace 1/2c of quick cook oatmeal with old fashioned thick cut oatmeal by adding the old fashioned oatmeal at the soak stage.
Note - As of 2007 I make this by putting 4c of oatmeal in the pot (with fruit or honey) and then adding a kettle of boiling water, then when refill the kettle and when it's boiling add 4.5c of oatmeal - then boil another 3c of water and give it all one last stir and leave it covered with blankets till morning.
| Oatmeal, 8 "bowls" | ||||
| Ingredient | Protein (g) | kJ (KCal * 4.18) | Fat (g) | Fiber |
| 2c, 1% milk NOT USED | 24g | 450 x 2 | 2.5 x 2 | |
| 2c, soymilk | 12g | (80 x 2) | 3 x 2 | 2g (7g carbs, 5g sugar) |
| 4c PC organic oatmeal | 48g | 204 * 8 | 34g | 36g |
| ?c adzuki cooked beans | ?g | ? | ||
| 3/4c raisins (1c is 140g) | 3g | 1600 | tr(ace) | |
| 1/2c Red River cereal | 2g | 230 | tr | |
| 5 dates (1/4c?) | <=1g | <=500 | 0.25g | 3 |
| 4 figs | 2 | 500 | tr | 6 |
| Total: 68g protein, 4622kJ, 40g fat, 47g fiber Per Bowl: 8.5g protein, 578kJ, 5g fat, 6g fiber | ||||
This is a small batch suitable for a toaster oven. Increase it 4x or 5x for a pair of cookie sheets in a full sized oven.
3.5c WW flour (barley or wheat) 3/8c brown sugar 1/8 tsp salt 1/4 tsp baking powder 1/4c oil 1/8 tsp cinnamon, nutmeg 1/4+c chopped nuts (I double this) 1c water 1/4+c honey 3/8c blackstrap molasses (or regular) 1/2+c chopped dried fruit blend all dry goods but fruit, add water, oil, then fruit bake 1 hour 300F, reduce to 200F for 1+ hour as desired make about 2cm thick makes aprox 15 of 2" squaresSupper Foods
Baked Squash
One of my favorites is a small squash like the celebration squash, cut in half, seeds removed and cooked in a toaster oven. It can also be easily cooked in a microwave (lots of info via Google). Celebration squash are a favorite of ours as they easily last until March! in the kitchen - not in any cool or cold storage.
While cooking the squash prepare some filling for them:
I've had something similar in restraunts but they typically overload the squash with tons
of brown sugar - making it so sweet it's intolerable.
Note: Black and Brown rice can be made more nutritous by soaking them for one day before cooking.
This stimulates germination and increases the nutritional content. Sprouting beans is also an
excellent practice which dramatically increases vitamine C and more.
| Cereals | ||||
| Name | Protein (g) | kJ (KCal * 4.18) | Fiber | Sugar |
| PC Corn Flakes (30g) | 2g | (110) | 1g | 2g |
| PC Wheat Squares (30g) | 3g | (120) | 3g | 5g |
| PC "Cheerios" (30g) | 4g | (120) | 3g | 2g |
| PC Extra Raisin Bran (55g) | 4g | (200) | 5g | 14g |
| Breyers Icecream (125mL = 1/16 of a 2L tub) | 1g | (130) | 0g | 14g (7g fat, 16g carbs) |
| Tofu Extra Firm, Sunrise brand | 350g 1/3 each serving 1/4 box 130cal, 8g saturated fat, 0g fiber, 13g protein, some calcium & irong | (130) | 0g | 14g (7g fat, 16g carbs) |
Note that the Rudolphs bread does not say that it is "whole grain" but it clearly is a lot more whole grain because of the protein and fiber content. As of Oct 2005 I will no longer purchase the Krokus breads.
| (Rye) Breads, 50g serving | |||||
| Name | Protein (g) | kJ (KCal * 4.18) | Fiber | Carbs | Fat |
| Rudolphs Tiefenfuter Landbrot | 6g | 586 (140 kCal) | 5g | 30g | |
| Krokus Zakopianski | 3.75g | (100 kCal) | 1.25g | 25g | |
| Krokus Wiejski | 4.5g | (123 kCal) | 0.2g | 24.5 | |
| Krokus Graham | 3.3g | (133 kCal) | 1.7g | 26.7 | |
| White Pita (92g 1 piece) | 15g | (225 kCal) | ?g | 41g | 4.6g |
| Whole Wheat Pita (80g 1 piece) | 8.7g | (244 kCal) | ?g | 42g | 4.6g |
| Fruit Nutrition Facts | ||||||
| Fruit | Calories | Carbs | Fiber | Sugar | Protein | Vitamines |
| Apricot, dried 40g (aprox 5 pieces) | 112 | 27.2g | 3.6g | 21.6g | 1.2g | max 4% RDA Iron, Calcium, Vit C |
| Figs, dried, 100g (aprox 8 pieces) | 213 | 52.9 | 18.5 | many | ||
| dates, dried, 100g (aprox 12 pieces) | 332 (1.5kCal fat) | 81 | 7.4 | 2.1 | ? | |
One bowl is 80g of corn flakes. Usually I eat 25g Raisin Bran ($0.10) + 70g corn flakes ($0.30) + 1c milk ($0.50). So a bowl of oatmeal is cheaper, healthier (more fiber, protein) and isn't processed.
Typical whole wheat flour is basically white flour with added bran. What you want is what we've eaten for a long time - stone ground. Stone ground flour is ground at low temperatures keeping more vitamines.
I have used soy flour in my raisin bread for 15 years but now the full-fat soy flour is hard to get. The problem is that by reducing the fat of soy flour they've turned it into a fluffy-white-crap flour. The oils hold vitamines and other good parts of the soy. I'm a firm believer in a "whole food" diet; that our bodies have been made to digest whole foods - not artifically processed ones (that's a modern experiment that started in the 20th century and we see declining health with it!).
Here is a summary of some of the nutrition facts for soy flour. Keep in mind that as the fat is removed there is basically more soy protein and a concentration of what is left. Note also that the increase in protein in insane - we don't need these massive amounts of protein in our diet.
| Soy Flour Nutrition Facts per 1/4cup serving | ||||
| Full-fat soy | Low-fat soy | Defatted soy | ||
| Calories | 93 | 82 | 80 | |
| Total Fat | 4.5g | 1.5g | 0.3g | |
| Saturated Fat | 0.5g | 0g | 0g | |
| Total Carbohydrates | 6g | 7g | 10g | |
| Protein | 8g | 11g | 12g | |
| Dietary Fiber | 4g(0.45g??) | 2g | 4g (1.05g??) | |
| Calcium | 40mg | 40mg | 60mg | |
| Poassium | 435mg | 565mg | 595mg | |
| Phosphorus | 100mg | 130mg | 170mg | |
| Folae | 50mcg | 95mcg | 75mcg | |
| Iron | 1.2mg | 2.3mg | ||
| Zinc | 0.75mg | 0.6mg | ||
| Isoflavones | 33mg | 42mg | 50mg | |
| Sodium | 3mg | 4mg | 5mg | |
| Cholesterol | 0 | |||