Posted on 07/24/2009 3:37:21 AM PDT by nw_arizona_granny
Weekly Roundup - Living On Nothing Edition Category: Roundups | Comments(15)
Did you hear about the guy that lives on nothing? No seriously, he lives on zero dollars a day. Meet Daniel Suelo, who lives in a cave outside Moab, Utah. Suelo has no mortgage, no car payment, no debt of any kind. He also has no home, no car, no television, and absolutely no “creature comforts.” But he does have a lot of creatures, as in the mice and bugs that scurry about the cave floor he’s called home for the last three years.
To us, Suelo probably sounds a little extreme. Actually, he probably sounds very extreme. After all, I suspect most of you reading this are doing so under the protection of some sort of man-made shelter, and with some amount of money on your person, and probably a few needs for money, too. And who doesn’t need money unless they have completely unplugged from the grid? Still, it’s an amusing story about a guy who rejects all forms of consumerism as we know it.
The Frugal Roundup
How to Brew Your Own Beer and Maybe Save Some Money. A fantastic introduction to home brewing, something I’ve never done myself, but always been interested in trying. (@Generation X Finance)
Contentment: A Great Financial Principle. If I had to name one required emotion for living a frugal lifestyle it would be contentment. Once you are content with your belongings and your lot in life you can ignore forces attempting to separate you from your money. (@Personal Finance by the Book)
Use Energy Star Appliances to Save On Utility Costs. I enjoyed this post because it included actual numbers, and actual total savings, from someone who upgraded to new, energy star appliances. (@The Digerati Life)
Over-Saving for Retirement? Is it possible to “over-save” for retirement? Yes, I think so. At some point I like the idea of putting some money aside in taxable investments outside of retirement funds, to be accessed prior to traditional retirement age. (@The Simple Dollar)
40 Things to Teach My Kids Before They Leave Home. A great list of both practical and philosophical lessons to teach your kids before they reach the age where they know everything. I think that now happens around 13 years-old. (@My Supercharged Life)
Index Fund Investing Overview. If you are looking for a place to invest with high diversification and relatively low fees (for broader index funds with low turnover), index funds are a great place to start. (@Money Smart Life)
5 Reasons To Line Dry Your Laundry. My wife and I may soon be installing a clothesline in our backyard. In many neighborhoods they are frowned upon - one of the reasons I don’t like living in a neighborhood. I digress. One of our neighbors recently put up a clothesline, and we might just follow his lead. (@Simple Mom)
A Few Others I Enjoyed
* 4 Quick Tips for Getting Out of a Rut * Young and Cash Rich * Embracing Simple Style * First Trading Experience With OptionsHouse * The Exponential Power of Delayed Consumption * How Much Emergency Fund is Enough? * 50 Questions that Will Free Your Mind * Save Money On Car Insurance
http://www.simplyprepared.com/meats_and_burgers.htm
CRAB CAKES
3 tablespoons mayonnaise
1 teaspoon dried onion
1/8 teaspoon garlic powder
1 teaspoon Worcestershire sauce
Dash pepper
1/8 teaspoon celery salt
1/8 teaspoon dry mustard
1/2 cup soft breadcrumbs
1 can (6 ounces) lump crab meat, rinsed, drained and flaked
In a medium bowl, mix together mayonnaise and seasonings. Add breadcrumbs and crab meat. Mix well. Cover bowl and refrigerate 1 hour. Form into 4 patties. Heat a non-stick skillet over medium heat until hot. Add crab cakes ; cook for 5 to 7 minutes per side or until browned and crispy. Serves 2.
WHEAT LOAF
1 cup cracked wheat
1 can (14 ounces) low sodium beef broth
3/4 cup milk
3/4 cup quick oats
1 tablespoon Worcestershire sauce
1 envelope dry onion soup mix
1/4 teaspoon garlic powder
2 tablespoons dried green pepper
2 tablespoons dried onion
1/4 cup ketchup
Combine all but the ketchup. Mix well and pour into an 8-1/2 x 4-1/2 inch glass loaf pan. Bake 1 hour at 350o. Remove from oven and let sit 15 minutes. To remove the wheat loaf from the pan, use a knife or metal spatula to loosen the sides of the loaf. Gently insert the spatula under the loaf from each end of the pan to loosen the bottom. Place a platter upside down over the pan and turn the platter and loaf pan upside down to let the wheat loaf gently drop onto the platter. Wheat loaf may also be cut in half and lifted out of the pan. Spoon ketchup over the top of the loaf and spread to the edges. Slice into 6 or 8 slices. Serves 6.
LOL! Which recipe?
I want to try the Apple Streudle Pizza myself.....
m’Lady, you have a mean streak! <<<
I have heard that said before.....
Have you no pity on a dieting man?<<<
None.........
I always think of you, when I see good dessert recipes, it was your fault that I started thinking about a special thread, instead of hiding my finds on the terror thread.
Remember those recipes?
Oh yes!
[PDF files]
http://www.survival-training.info/Library/Medical%20Readiness/Medical%20Readiness.htm
Delaware Survival Training Public Library - Medical Readiness
This section of the web site is for our free public library. Here you will find free information relating to survival and self reliance. We believe all information listed here is placed in the public domain, if you find something that is not please contact us with proof and the item will be removed. We are not responsible for your use of this material as it is placed here for reference and training purposes only. We will try to update our files on a daily basis. Help yourself and enjoy.
2004 Pocket Book of Infectious Disease Therapy - J. Bartlett
ABC of sexually transmitted infections - Michael Adler
ABC of Burns - S. Hettiaratchy
ABC of the Upper Gastrointestinal Tract - R. Logan
ABCs of Resuscitation 5th ed. - M. Colquhoun
[pdf files]
http://www.survival-training.info/Library/Reference/Reference.htm
Delaware Survival Training Public Library - Reference
This section of the web site is for our free public library. Here you will find free information relating to survival and self reliance. We believe all information listed here is placed in the public domain, if you find something that is not please contact us with proof and the item will be removed. We are not responsible for your use of this material as it is placed here for reference and training purposes only. We will try to update our files on a daily basis. Help yourself and enjoy.
Good Fiction Guide - Jane Rogers Deleted Copyright material
Science Fiction Quotes - Gary Westfahl Deleted Copyright material
USAR Marking System
[pdf files]
http://www.survival-training.info/Library/Herbs/Herbs.htm
Delaware Survival Training Public Library - Herbs
This section of the web site is for our free public library. Here you will find free information relating to survival and self reliance. We believe all information listed here is placed in the public domain, if you find something that is not please contact us with proof and the item will be removed. We are not responsible for your use of this material as it is placed here for reference and training purposes only. We will try to update our files on a daily basis. Help yourself and enjoy.
A complete handbook of natural cures
Ayurveda herbs
Complete Idiot’s Guide to Herbal Remedies
Common Herbs and Their Uses
Herbal Formulas for Clinic and Home 2nd Edition - Michael Moore
Principles and practice of constitutional physiology for herbalists - Moore
Index:
http://www.survival-training.info/library.htm
http://www.survival-training.info/Library/Gardening/Gardening.htm
Delaware Survival Training Public Library - Gardening
This section of the web site is for our free public library. Here you will find free information relating to survival and self reliance. We believe all information listed here is placed in the public domain, if you find something that is not please contact us with proof and the item will be removed. We are not responsible for your use of this material as it is placed here for reference and training purposes only. We will try to update our files on a daily basis. Help yourself and enjoy.
African Violets Reiman Gardens RG322
Annuals and Perennials
Composting - Ace Hardware
Apples FN 2005 - Kathleen Riggs
Artichoke in the garden HG 2003 03 - Dan Drost
Beans - Unknown
Asparagus in the garden HG 2003 04 - Dan Drost
Cabbage in the garden - Dan Drost
Benefits of Strawberries - Unknown
Cabbages and Cauliflowers How to Grow them - Gregory
University of Delaware Garden Check Magazine 5-18-04
http://groups.yahoo.com/group/FSRecipes/message/931
I Dare You To Eat It
Using your food storage doesn’t have to be scary.
« MORE BOOK SIGNINGS
THE 411 ON FOOD STORAGE »
SUPER HEALTHY CARROT CAKE
Pfffft! Just kidding!
It’s made with whole wheat flour and even dehydrated carrots with canned
crushed pineapple but tastes waaaay too good to be healthy. Trust me, NO ONE
will ever know that you’re using your food storage in this recipe.
Fresh Ingredients
4 eggs
Storage Ingredients
1 1/4 cups oil
1 cup brown sugar
1 cup granulated sugar
2 cups whole wheat flour
1 teaspoon salt
2 teaspoons baking powder
2 teaspoons baking soda
2 teaspoons cinnamon
1 cup dry dehydrated carrots
1 can crushed pineapple, drained (20 oz.)
1/2 cup walnuts, chopped (optional)
1/2 cup coconut (optional)
Cover dehydrated carrots with 3 cups of cool water and allow to soak for 20
minutes. Drain and grind into course bits. (3 cups of finely shredded carrots,
packed, may be substituted.)
In large bowl, blend together oil and brown and white sugars. Add eggs one at a
time, beating until blended. In another bowl, mix together the flour, salt,
soda, baking powder and cinnamon. Add the flour mixture, about 1/3 at a time to
the oil mixture, beating just enough to blend. Fold the carrots and pineapple
into the batter. Add nuts and or coconut if desired. Pour batter into a greased
and floured extra large cake pan, 10 1/2″ x 15″. Bake in a preheated, 350
degree, oven for about 1 hour. Cool completely before frosting.
Cream Cheese Frosting
1 8oz. cream cheese
1/2 cup butter
1 1/2 teaspoons vanilla
2 cups powdered sugar
Cream butter, cream cheese, and vanilla. Add powdered sugar and beat until
smooth. Frost cake and top with additional chopped nuts if desired.
This is our very top of the list, absolute best, number one, recipe for
amazingly moist and rich carrot cake. Don’t let the creepy smell of the
dehydrated carrots scare you away. No one has ever suspected that I’ve used
the little varmints and I always get asked to share the recipe.
One tip you should know is that this carrot cake improves with age so if you
can, make it a day or two ahead of time and then store it frosted and covered
with plastic in the refrigerator. The rest will improve the flavor and it’s so
nice to have a truly wicked dessert that doesn’t have to be fussed over at the
last minute. This one’s been a winner. Every time!
Tags: carrot cake, ridiculously good
This entry was posted on Sunday, April 26th, 2009 at 11:46 pm and is filed under
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9 Responses to “SUPER HEALTHY CARROT CAKEâ€
Joyce Says:
April 27th, 2009 at 9:53 am
Sounds yummy! Thank you for sharing your recipe.:) I don’t currently have
dehydrated carrots in our storage, but I was thinking about buying some. This
cake gives me a good reason to try them out. Just wondering why dehydrated
carrots don’t smell good? I have “issues†with how things smell. I can’t
stand the smell of dehydrated mushrooms or eggs.
Joyce
Laura Says:
April 27th, 2009 at 12:07 pm
You really love me, don’t you? Here I sit, looking for ways to use up the last
of my garden carrots, and there you go, posting another scrumptious carrot
recipe! I don’t have dehydrated carrots in the pantry, but since carrots are
fairly low moisture content, I think I can decrease my wet ingredients slightly
and get away with it.
Better yet, since I have hens out back, and I have everything else in the
pantry, I don’t have to go get anything to make this!
However, carrot cake this yummy may necessitate a gym membership….
Laura Says:
April 27th, 2009 at 12:08 pm
(Duh, it says right in the recipe that I can use 3 cups shredded fresh. How
embarrassing.)
Liesa Says:
April 29th, 2009 at 7:44 pm
Woah Joyce! Don’t eggs and mushrooms smell sketchy even when they’re fresh?
I’m with you on those “issuesâ€. The dehydrated carrots just smell a little
strong…and I was a little tense about them. First time I experimented with
substituting for fresh carrots in the recipe, I was worried that the flavor
might be funky, but it wasn’t! The flavor is great and when people ask me for
this recipe they are SHOCKED to learn that I used dehydrated carrots. You gotta
try it!
Liesa Says:
April 29th, 2009 at 7:51 pm
Not to worry Laura! (You’ve been smokin’ a few of those carrots, right???)
Your fresh carrots are of course the very best option!
I’m mainly excited about using the dehydrated carrots in a nice carrot cake
recipe because it helps ME learn another way to use food that would be very
useful in an emergency. Until then—
Let them eat cake!
Preparedness Pro Says:
May 4th, 2009 at 3:43 pm
Oh boy, if I wasn’t on a diet… That looks amazing! Love how you incorporate
food storage into your recipes. It’s the way to do it.
http://preparednesspro.wordpress.com
Liesa Says:
May 4th, 2009 at 8:11 pm
Thanks P-Pro. I should be on a diet! Thanks for reminding me!
Carolyn Says:
May 6th, 2009 at 10:26 pm
Hm…could one rehydrate the carrots with the pineapple juice?
Liesa Says:
May 6th, 2009 at 11:47 pm
Great suggestion!!! Thanks Carolyn-
cje
I’ve been whippin’ up a new cake creation. I buy an orange cake mix and substitute apple sauce for the water and oil in the recipe. Cook 15 degrees lower than normal and for twelve to fifteen minutes longer. Serve with whipped cream ... I confess I use the canned stuff.
Oh! And cook in a large pan so the batter is spread over a larger area for cooking than a layer cake would be spread.
Shortening and Soda
The term “shortening” usually refers to hydrogenated vegetable shortening. You can substitute other fats for shortening, such as lard or oil, even butter in some recipes.
Here is a good definition:
“Shortening is solid, white fat made from hydrogenated vegetable oil.
(A popular brand name is Crisco, and many people call all shortening Crisco.) It is common in the US, tougher to find in some other parts of the globe. In my experience, you can usually but not always substitute butter or margarine for shortening. The result will have a slightly different texture and a more buttery taste (which in the case of, say, chocolate chip cookies seems to be an advantage!). Sometimes this doesn’t work too well. Not to sound like a broken record but - try it out before an important occasion.”
From http://homepages.skylink.net/~skaarup/pages_candy/candy_19_metricmeasure.html
Also, this info:
“Fats Shortening is solid, white fat made from hydrogenated vegetable oil. (A popular brand name is Crisco, and many people call all shortening Crisco.) It is common in the US, tougher to find in some other parts of the globe. Copha is a solid fat derived from coconuts, it is fairly saturated and used in recipes where it is melted, combined with other ingredients and left to set. Lard can be successfully substituted in some recipes, for example it makes very flaky pastry. Deep frying requires fats/oils with heat-tolerant properties. Butter and margarine, for example, are right out, as are lard and olive oil. Corn and peanut oils are both good.”
From http://www.gfdl.noaa.gov/~tnh/cooking/conversions
Another suggestion:
Instead of Hard shortening, lard, or bacon grease; Try Olive, safflower, corn, sunflower, canola, or soybean oil
For healthier cooking.
From http://www.kaiserpermanente.org/toyourhealth/food/substitutes.html
And, if you’re really hungry for knowledge, see:
Examining the Role of Fats and Oils in Bakery Products
http://www.foodproductdesign.com/archive/1993/0893DE.html
Baking soda is sodium bicarbonate. It must be mixed with acidic ingredients to work as a leavening agent.
Here’s a definition:
baking soda = bicarbonate of soda = sodium bicarbonate = bicarb
Equivalents: One tablespoon of baking soda = 1/4 oz = 7 grams
substitute measure for measure)
From http://www.foodsubs.com/Leaven.html
And another:
“Baking Soda - A leavening agent which is used as an essential ingredient in baking powder. When used alone as a leavener, recipes must include some type of acid to neutralize the resulting sodium carbonate in the finished product. Citrus juice are adequate acids to use. You may also use baking soda to help neutralize the acid in recipes that call for large amounts of fruit.”
From http://www.vegweb.com/glossary/bakingsoda.shtml
Cinnamuffins
Kids love these:
1/4 cup oil
1/2 cup dark molasses
1 cup applesauce
1 1/2 cups whole wheat flour
1/2 tsp baking soda
1 1/2 tsp baking powder
3/4 tsp cinnamon
pinch cloves
1/2 tsp salt
1/2 cup raisins
Preheat oven to 375 degrees F. Grease a 12-cup muffin tin—use the smallish-sized cups with this recipe.
Mix oil, molasses, and applesauce. Sift together the flour, soda, baking powder, cinnamon, cloves, and salt. Stir together wet and dry ingredients and raisins. Drop into muffin cups and bake 18 to 20 minutes.
From “The New Laurels Kitchen” by Laurel Robertson, Carol Flinders, and Brian Ruppenthal
Tamales
I’m not so good with recipes, but. . .
Take some cornmeal very well ground or would that be called cornflour?
Add some water, salt and a little oil until you get a nice spreading paste, but a little on the thick side.
Oops, I forgot-—before you do this you take your dried clean corn husks (any Mexican food store will carry these) and set them in very hot faucet water for about 20 minutes then take them out and as you need them and dry them a paper towel or regular cooking towel.
Actually you should have your meat filling already prepared also. But the filling could be a lot of things: grated carrots, grated green peppers, onions, etc. Traditionally my mom would only make a pork meat in thick chili sauce filling. That is made something like this:
get tomatillos and gently boil them until they are cooked (they remain whole, but if you were to squeeze them they fall apart and probably burn you with their very hot innards). Have your pork (could be beef, chicken, lamb, emu?) all cooked so it is very well done. Let the meat sit over night so you can cut it or pull it into chunks. put them into a bowl. Take the cooked tomatillos and put them into your blender and blend. Add salt, chili powder in the strength your household prefers, but at least use a nice non-hot chili powder that has some flavor to it. Add some onion powder as you like. Blend some more. Let this also sit in the fridge over night with the meat and the next day mix the chunks with the thicker sauce.
Now you soak the husks and dry them after 20 minutes as you use them.
Get a husk and take some of the Maza (cornmeal paste) and with a nice spreading knife smear a thin layer (1/16”-1/4” you decide) on the (my sister says smooth side of the corn husk, I think she is right) rough side of the corn husk about 3 inches from top and about 1/2 inch from the bottom.
Take your meat paste mixture and drop a dollop onto the husk and fold the sides around it and then fold in half lengthwise. Pointing the open ends up in your hold pan just in case your chili/meat mixture was a little on the thin side.
Make up a bunch of these.
Get a pan and put something on the bottom lie a steamer thing in the closed position (a pie pan works good but you need to poke several holes in it.
Put about enough water to come half way up the side of the pie pan. Stack you tamales in so they stand up or at least are angle with the open end up some. after you have the pan full cover them with a cooking towel that has been wet but rung out.
Cook for about 1-2 or so hours until the maza is cooked and you’ll know when it separates from the husk and maintains its shape. I usually tell by plopping a tamale out and eating it and if it tastes done its done and if not its not. Usually if you go to unwrap it and the tamale maintains its shape by itself you are really close, but if the maza is gooey and is totally sticky then you’re not so close.
Important: during the 1-2 hours of cooking your have to occasionally add water so it doesn’t run dry. Running dry is not good.
Like I said I’m not good with recipes, but since you called for them . . .
Thanks for this list.
Sugarless Chocolate Cake
1/2 Cup Cocoa
2 teaspoon Soda
2 1/4 Cups Cake Flour
1/4 teaspoon salt
1 Cup Hot Water
1 Cup Melted Shortening
1 Cup Table Syrup or Honey
2 Eggs, beaten
Sift together the dry ingredients. Add the hot water, a little at a time, stirring well after each addition. Add the shortening, syrup and eggs, mixing well. Bake the batter in a greased and floured 13 X 9 X 12 inch pan. Bake at 350 degrees for 30 to 40 min.
The original recipe calls for lard; but I used shortening.
This cake freezes well.
This recipe is obtained from “The Amish Cooking Cookbook”
Red Beans and Rice
1/2 lb. Small red beans
1/2 lb. Chopped ham
1 large chopped onion
3 stocks chopped celery
1 Tbsp. Chopped parsley
1/2 green pepper chopped
1 or 2 bay leaves
2 large crushed cloves of garlic
1/2 stick margarine
Pepper to taste
1 Tbsp. Worcestershire sauce
Tabasco to taste
Salt to taste
3 cups cooked white rice
Soak beans overnight prior to cooking day in ample water. Next day drain the beans and place in a heavy kettle. Add the ham, onion, celery, parsley, bay leaves, and garlic, and add enough water to barely cover the contents. Bring to a boil and then reduce to a simmer. Simmer uncovered for 2 hours being careful that beans don’t stick or become to dry. Add water if needed. After first 2 hours of cooking, add margarine, pepper, Worcestershire and Tabasco to pot. Cook for 1 hour more over low heat with lid on pot. Correct seasonings to taste.
I add ham soup base to the water I cook the beans in instead of chopped ham. Then during the last hour of cooking, I dice up a small one-pound canned ham and add it to the broth. I use dried celery flakes, dried onions, dehydrated chopped garlic, and dried green peppers.
Stewed tomato recipe
Tangy, spicy and colorful, stewed tomatoes have been used in numerous recipes down through the centuries. Although not touted as stewed tomatoes in earlier times, the blending of tomatoes with other vegetables and herbs has always created an exciting concoction. Today, in hopes of saving the homemaker valuable time, various different forms of stewed tomatoes have begun appearing in grocery stores across the country. Interestingly, the same stewed tomatoes you can now buy in a can are easily produced right in your own kitchen without the loss of flavor or nutrition.
Although any type of cooking tomato can be used to make stewed tomatoes, to produce the most flavorsome blend it is recommended that you use the roma tomatoes. If you are simply making a single recipe of stewed tomatoes you will need the following supplies:
12 to 15 roma tomatoes
4 garlic cloves
1 large onion
4 stalks celery
1 medium bell pepper
1\4 tablespoon salt
1 tablespoon pepper
Begin by washing the tomatoes and removing any stems. Place the whole tomatoes in a pan and cover with water. Heat until water is boiling and allow to boil until the skins on the tomatoes begin to split. Remove from the heat and allow to cool. Set aside two cups of the water you have boiled the tomatoes in. When cooled, remove the tomatoes and peel away the skins. Chop tomatoes into small pieces, being sure not to loose the juice and place in a blender. Blend for about one second and then add to the 2 cups of original water. Finely chop the garlic, onion, celery and bell pepper and add to the tomatoes. Add salt and pepper and then simmer for approximately 15 minutes. You are now ready to add your homemade stewed tomatoes to a spaghetti sauce, soup or any other recipe that calls for stewed tomatoes. This recipe makes approximately three pints of stewed tomatoes and the remainder can be frozen for future use.
You can save a tremendous amount of time by making this recipe in much larger quantities. This can be done by simply by increasing the recipe and either freezing or canning the stewed tomatoes for future use. To can the stewed tomatoes you will need clean sterilized pint mason jars and metal screw lids that are self sealing. The jars can be sterilized by boiling them in a deep pan. Remove from the boiling water and allow to dry mouth down on a cotton towel. Fill each jar approximately 1 inch from the top with the stewed tomatoes. Screw the lid on each jar with the self sealing part next to the glass. Be sure to screw the lids tight. Place the jars in a pan of hot water, ensuring that you cover the jar tops by at least 1 inch. Cover the pan and allow to come to a rolling boil. Boil for 30 to 45 minutes adding boiling water to the pan when needed to keep the jars covered. At higher elevations you will want to increase the processing time by about 1 minute for every 1000 feet above sea level. Immediately remove jars when time is up and allow to air cool. Either during the processing or shortly after you will be able to hear a pinging noise as the jars seal.
From http://www.allsands.com/Food/Recipes/stewedtomatoes_sdp_gn.htm
Canning Tomatoes
Here is an excellent article on canning tomatoes.
http://www.thevision.net/DMS/canning_tomatoes.htm
Whole-Wheat Batter Bread
3 cups whole-wheat flour
2 TBL yeast ( or 2 pkgs)
2 1/2 cups sour milk (add 1 tsp vinegar to regular milk)
1/2 cup honey ( or use 1/2 cup honey and 1/4 cup molasses)
1 TBL salt
1/3 cup butter
1 1/2 cup regular oats
2 eggs
3-3 1/2 cup white flour
1. Combine whole-wheat flour and yeast.
2. Heat butter, sour milk, honey (and molasses, if used), and salt until warm. Pour into a 3-QT bowl.
3. Add oats, whole-wheat flour-yeast mixture and eggs. Blend at low speed with electric mixer until moistened. Beat 3 minutes at high speed. Put in dough hook here.
4. Stir in enough white flour to make a stiff dough.
5. Spray top with oil spray, cover with foil and let rise until doubled in a warm place-about 1 hour. I do it in the oven with the temp turned on to lowest temp and then turned off-lower than the 170 the new ovens have as their lowest temp) I check it with my hand.
6. Punch down and shape into 3 loaves. Place in 3 9x5 loaf pans that have been greased.
7. Cover loaves and let rise in warm place until doubled-about 45 minutes.
8. Heat oven to 375 the last 10-15 minutes of rising time.
9. Bake for 25-25 minutes or until loaf sounds hollow when thumped.
10. Turn out on racks to cool. Can cover with foil when cool, place in large plastic freezer bag and store in freezer.
I don’t know where I got this recipe-it has been worked over and changed slightly anyway-I never make a recipe exactly.
Recipes are posted to this archive periodically as time permits. To check new recipes that may not have been posted yet, see:
Food Storage Recipes List
http://groups.yahoo.com/group/FSRecipes
How to Survive a Government Raid on Your Farm
Farm to Consumer Legal Defense Fund, Posted Dec 9, 2008
Straight to the Source
[Farm to Consumer Legal Defense Fund's] goal is to curb government's over regulation of small farmers, and to stop...arbitrary and capricious, vindictive and selective enforcement actions, once and for all. Our goal is FREEDOM and PEACE for our farmers and for the consumers with whom they deal directly.
Working together, we WILL succeed.
Introduction
One of the best ways the Fund's legal expertise can be utilized is during a farm raid. If you find yourself at the farm gate facing an inspector who does not have a warrant, call a Fund lawyer to help walk you through the process.
You can call the Emergency Hot Line Directly, or call the office during regular business hours. The lawyer on call will be paged to call you back.
To help you remember the numbers, we send out a free magnet with your membership packet. Call us if you didn't get one or lost it.
Office: 1-703-208-FARM (3276)
Emergency 1-800-867-5891
If you aren't a member yet, consider joining now:
https://www.ptfassociates.com/secure/ftcldf/application.html
One Farmer's Story
One farmer member held off a state and federal inspector at his farm gate for over three hours. He knew his rights, and reminded the inspectors of them. They didn't have a warrant, they just wanted to look around. As a licensed pet milk provider, he would have allowed the state inspector access, but the state inspector was there because he thought the renewal had lapsed. The federal inspector was another matter. He was told that if he stepped one foot on the farm, he would be physically escorted off the farm, the sheriff would be called, and he would be arrested for trespassing. This story had a happy ending, they finally departed without looking around. It illustrates a couple key points about the strategies inspectors use.
Government's Strategies
Government regulators have a game plan, so it's best you know how they are trying to manipulate you into doing what they want.
- They travel in pairs, or droves. For protection, for witness and for intimidation. Make sure you have your support team (which can include clients/shareholders) present, observing and witnessing but not obstructing, hindering or thwarting the investigation.
- They show up unannounced. They use the element of surprise to catch the farmer unprepared, or at a time when the farmer is not around. Have your materials, camera, video camera, notepad, clipboard with questionnaire, phone numbers, portable or cell phone charged and easy to find. Train those who are on your farm in your absence how to act in your place. Also, have on hand, phone numbers of customers or shareholders that live nearby that could lend a hand.
- They are persistent. They will hope to wear down your resolve, encourage you to just “get it over with”, or make an ominous threat to be back with a warrant if you don't. Resist. You have rights.
- They are often unkind. It's part of the job description we think. We've heard too many stories about rude government employees. Take names and take notes! After it's all over, call their supervisor, and their supervisor's supervisor with quotes.
Follow Up
If you have contacts with a newspaper or radio reporter, contact them and tell them you have a story for them. Publicize the event.
If you feel it is necessary, contact your state or federal (if a federal agent is involved) congressman or senator and tell them what happened. Your local representative may write a letter to the Department of Agriculture on your behalf and admonish the Department to cool its tactics.
Tools to Help
The best defense is a good offense, so we've prepared some materials for you to use.
Remember you aren't always on the farm! Share these materials and information with your family members, close customers, shareholders and farm workers. Put them in a place where everyone knows where to find them. Treat it like a Fire Drill. Knowing what your rights are in the situation can be very helpful, and make a big difference in the outcome.
Get a “Legal Notice - No Trespassing” Sign and post it on your farm entrance. Aluminum 12” x 18” sign available at AD Rite (248) 628-6652 approximately $20/each + shipping.
Farm to Consumer Legal Defense Fund's website has other helpful materials available on their website. Become a member here!
Cracked Wheat Patties
Economy Pancake Syrup
Honey Mints
Old Fashion Corn Bread
Roasted Wheat Berries (from Ethiopia)
Whole Wheat Noodles
Whole Wheat Buns
Peanut Butter Bread
Rice Bread (with sprouted rice)
Baking Powder Biscuits (wholegrain)
Spaghetti Bravissimo
Biscuit Mix (Homemade)
Biscuits (Using Biscuit Mix above):
3 c. biscuit mix
2/3 c. water
Preheat oven to 425 F. Stir most of the water with the mix. Add more water to make a soft dough that is not too sticky to knead. Knead dough 15 times on a lightly floured surface. Pat or roll dough into a square about 7 x 7 inches. Cut into 16 pieces and place on ungreased baking sheet. Bake until lightly browned, about 12 minutes.
From http://recipes.alastra.com/dry-mixes/biscuit-mix01.html
Arielle’s Recipe Archives have LOADS of great food storage recipes online http://recipes.alastra.com/
Crockpot Bean Soup
Soda Crackers
Mock Apple Pie (aka Soda Cracker Pie)
Recipes are posted to this archive periodically as time permits. To check new recipes that may not have been posted yet, see:
Food Storage Recipes List
http://groups.yahoo.com/group/FSRecipes
[This is an old file and the urls may not work...granny]
Quinoa Pudding
NOTE: Remember to rinse off the bitter-tasting saponin coating that protects the Quinoa seeds from birds and insects before cooking unless your Quinoa comes from a company that removes this coating.
To wash and rinse the seed: Set quinoa in a bowl of cold water and wash it by rubbing it between your hands. Drain and repeat the process until the water is clear.
Quinoa, pronounced keen-wah, is not a true cereal grain, but rather the botanical fruit of an herb plant. It is treated as a grain in cooking. The grains are small yellow flattened spheres, approximately 1.5 to 2 mm in diameter. When cooked, the germ coils into a small “tail” that lends a pleasant crunch. The Mother Grain of the Incas has been grown in the Andes of South America for centuries. Quinoa is a small seed about the size of millet. It is very high in protein and is closer to the United Nation’s FAO ideal balance for amino acids than any other common cereal grain. Quinoa is high in essential amino acids: lysine, methionine, and cystine, which are particularly important for vegetarian diets and in correcting deficiencies in legume diets. Quinoa is high in calcium, phosphorus, iron, vitamin E and some of the B vitamins. Colorado-grown Quinoa has a rich, delicate, nutty taste and can be substituted for nearly any grain in almost any recipe. Quinoa is quick and easy to prepare and expands about three times when cooked.
More about Quinoa - http://www.nursehealer.com/Quinoa.htm
More Quinoa Recipes - http://www.nursehealer.com/Recipes17.htm
Sprout Bread
Grinding the Sprouts Into Dough:
Grind the sprouts just as you would with regular wheat. You can use a Food Processor, Champion Juice, Wheatgrass Juicer, or Meat Grinder. First, make sure your sprouts have not been rinsed for the last 3-6 hours. Wet sprouts will run through the grinder too quickly and will not be properly ground. Excess moisture also adversely affects the bread’s ability to hold its shape and stay together. Your dough will feel soft and soggy. On the other hand, if your sprouts are too dry, they will be too difficult to grind. With practice, you will learn the proper moisture level for the best bread. The consistency of the dough should be that of a smooth paste. Every grain should be fractionated into paste. If the dough is coarse or chunky it will contain little pieces of unfractionated wheat berries that give the unpleasant taste of little rocks in the finished bread. Also, coarsely ground dough does not provide as much gluten and the dough will not hold together as well.
Making The Loaves:
Kneading is not mandatory for making sprout bread. If you are in a rush, just form a loaf and plop it onto the cookie sheet. However, there are advantages to kneading, and with sprout dough, it is simple to do. Take the dough and fold it into itself repeatedly. This actions spreads the gluten that holds the bread together increasing the elasticity of the dough. The more you knead, the more cohesive your dough will be and the more it will rise. But don’t expect too much. This bread has no yeast. The rising comes only from the enzymes present in the sprouts. While kneading, clean and wet your hands several times. If your hands get too sticky, it is hard to form a smooth looking loaf. As an alternative to water, you may use a good quality sesame oil. Form a ball of dough about 3 inches in diameter and plop it onto a baking tray. Pad it down to a height of about 1 1/2 inches and a diameter of 4-5 inches. you should get 2-4 patties from 2 cups of wheat.
Baking Your Bread:
Flat pans or cookie sheets are best since sprout bread needs to get heat from all sides. Black steel is the recommended metal and can be found in good houseware or kitchen stores. Avoid using non-stick coated trays since many coatings can be scraped off and eventually consumed. Stoneware is ideal for baking, although hard to find. Avoid using aluminum pans. This soft metal can break down under certain conditions and the risk of aluminum contamination is serious.
The easiest and healthiest method to keep the bread from sticking to the pan is to use seeds such as sesame, poppy or flax. Spread your favorite seed evenly on the pan. Cornmeal or corn flour is an alternative to the seeds. These foods, though not ingredients, add texture and flavor to the bottom of the bread and, unlike oil, stand up well under high temperatures. As you know, oils can break down under heat and create compounds that are nearly impossible for the body to digest. However, if you prefer, use a couple of tablespoons of unrefined sesame oil, corn oil or peanut oil. These oils hold up well under the low temperatures used for cooking sprout bread. A teaspoon of liquid lecithin mixed in with the oil improves its non-stick abilities. Sprout bread can be very sticky when it is cooking; but nothing sticks to liquid lecithin.
Pre-heat your oven to 250 degrees F. and put in your tray. The breads should be done in 2 1/2 to 3 1/2 hours, depending on their size. This low temperature, long-term cooking is the least destructive way to bake. Sprout breads cook slowly, from the outside in, because of its density and high moisture content.
Storing Your Sprout Bread:
Basic sprout bread can last for 2 weeks in the refrigerator and may be frozen for even longer storage.
From “Sproutman’s Kitchen Garden Cookbook: Sprout Breads, Cookies, Soups, Salads & 250 Other Low Fat, Dairy-Free, Vegetarian Recipes” by Steve Meyerowitz
ISBN: 1878736868
Seven Grain Bread
Non-fat, Low-sugar Banana Muffins
Healthy Hoppin’ John
Nutrient Analysis Per Serving:
Calories: 317
Total Fat: 4 g
Carbohydrate: 59 g
Sat Fat: 1 g
Fiber: 4 g
Mono Fat: 2 g
Protein: 12 g
Cholesterol: 6 mg
Sodium: 308 mg
Carb Choices: 4
Exchanges: 4 starch
From Diabetes: DiabetesWell - Nutrition - Cook Well - Healthy Recipe Index
http://www.diabeteswell.com/education/nutrition/cooking/recipes.asp
Flax Seed Bread (for bread machine)
Barley Casserole
From - Now You’re Cooking!
http://www.donogh.com/cooking/sidedish/barley.shtml
More about Barley & Whole Grains:
http://www.healthy.net/asp/templates/Article.asp?PageType=Article&Id=1742
Rye Biscuits
Buckwheat Molasses Bread (for bread machine)
More about Buckwheat:
http://www.vegparadise.com/highestperch2.html
Popped Amaranth
“Amaranth, which has a pronounced earthy sweetness, is not a true grain, which is a nutritional plus: Unlike wheat or barley, amaranth is not deficient in the essential amino acid lysine. These tiny seeds of a weedlike plant are also a very rich source of iron, and supply copper and magnesium. And amaranth is well supplied with dietary fiber.”
From http://www.wholehealthmd.com/refshelf/foods_view/0,1523,69,00.html
Nutrition Chart
Amaranth/1/4 cup raw
More about Amaranth:
http://www.chetday.com/amaranth.html
http://agronomy.ucdavis.edu/gepts/pb143/crop/amaranth/amaranth.htm
http://www.encyclopedia.com/articles/00405.html
http://www.garudaint.com/omag.htm
http://www.eap.mcgill.ca/CPAT_1.htm
http://www.bartleby.com/65/am/amaranth.html
Brown Irish Soda Bread (with Spelt)
Spelt is an ancient grain that is packed with complex carbohydrates, high in protein and easy to digest. Spelt, (Triticum spelta) is not wheat (Triticum sativum), and is among the original, natural grains known to man. Spelt is better tolerated by the human body than any other grain. High in carbohydrates, Spelt contains more crude fiber and more protein than wheat including all eight essential amino acids, that are needed in the daily diet to ensure proper cell maintenance. The fiber in Spelt helps to lower cholesterol and plays a role in helping blood to clot. Spelt is also high in B vitamins and is a good source of energy. Not to be confused with oats or wheat, spelt is a member of the same grain family but is an entirely different species. It is one of the original seven grains mentioned in the Bible. This 9000 year old grain originated in the Fertile Crescent and over the centuries found its way throughout Europe where it remained a very popular grain for hundreds of years. Many people with wheat allergies have found spelt flour useful in making breads and other baked goods that don’t cause allergic reactions. In fact, Saint Hildegard of Bingen—a twelfth-century mystic—cured every imaginable ailment with spelt.
More about Spelt:
http://www.purityfoods.com/SpeltFAQ.html
http://www.pacificbakery.com/spelt.htm
http://healthefoods.com/what%20is%20spelt.htm
http://www.celtic-seasalt.com/spelt.html
http://www.rainbowfoods.net/arch-spelt.html
http://www.ohseed.org/Spelt.htm
Basic Wheat Berries & Kamut
Millet Cereal
More about Millet:
http://www.vegparadise.com/highestperch29.html
Cream-of-Whatever Soup Mix
Honey Roasted Nuts
Rice Pudding
Very Easy French Toast
Quick Barbeque Sandwiches (with TVP)
Bean and Rice Casserole
Stuffed Tomato Salad with Garbanzo Beans
Cheese Beans
Spelt Bread
Buckwheat Groats - Baked
Bean Bread
Instant Oatmeal Packets
Tomato Sauce Mix
USE TO MAKE: (DOUBLE TOMATO SAUCE)
2 tablespoons olive oil
1 cup onions chopped
2 cloves garlic minced
1/2 cup Tomato Sauce Mix (recipe above)
1 can chopped tomatoes (16 ozs.)
Saute onion and garlic in oil til soft, about 5-7 minutes, over medium heat. Add sauce mix and tomatoes, simmer 15 minutes until thick. Adjust seasonings (salt and pepper to taste). Makes 3 cups or 4 servings.
From “Canadian Living Magazine” December, 1991
Rice Milk
Rye Muffins
The Mormon-Veg email group had a post about allergy to wheat. Below is my post, which may contain links you can use.
I can relate to problems with allergies. I have weird allergies like newspaper ink and housedust that have LDS and non-members both looking at me strangely when I shriek because someone hands me a newspaper or leave the room if someone sweeps with a broom (or sometimes even a vacuum cleaner). Here are some wheat-free recipes that you might enjoy.
Wheat-free Baking Recipes
http://www.purr.demon.co.uk/Food/Wheatfree.html
Contents: Pancakes (Oatmeal Pancakes, Rice Potato Pancakes, Gram Flour Pancakes, Ukrainian Bliny, Millet and Carrot Patties); Muffins (Rye Muffins, Oat Muffins, Carob Buckwheat Muffins); Breads and Scones (Grain Free Boston Brown Bread, Buckwheat Waffles, Buttermilk Scones, Pratie Oaten, Potato Cakes, Buckwheat Cakes); Cakes (Chocolate Hazelnut Cake, Engadiner Nutcake, Peanutty Cookies, Oatmeal Patty Cakes, Buckwheat Breakfast Cake, Polenta chocolate cake); Fudges (Charoseth, Fruit Butter, Fudgies)
Online Resources for People With Food Allergies & Intolerances
http://www.skyisland.com/OnlineResources/
Cookbook online has: Wheat-free, Milk-free, Egg-free, & Elimination Diet Recipes in categories for breads, meals & snacks, cakes & desserts, and cookies with their allergen free status in columns. Site also has forums, resources, etc.
The LDSCN Weekly Recipe Archive: Wheat Free Recipes For Gluten Intolerant People Or Those With Allergies
http://waltonfeed.com/grain/ldscn/49.html
Wheat Free Indulgence - Nutritions Village - Natural Land
http://www.naturalland.com/nv/al/wfi3.htm
NOTE: This site also tells how to convert recipes to Wheat-Free!
Healthwell Wheat-Free Recipes
http://www.healthwell.com/healthnotes/Recipe/Recipes_Wheat_Free.cfm
Wheat-Free Recipes
http://www.wheat-free.co.uk/recipes.htm
The Wheat-Free Zone
http://www.froghouse.org/~lara/recipes/wf/
Food, Fun, and Facts Wheat-Free Recipes
http://www.foodfunandfacts.com/wheatfree.htm
Puritan Wheat-Free Recipes
http://www.puritan.com/healthnotes/Recipe/Recipes_Wheat_Free.htm
Wheat Milk Shake
Almond Milk
Banana Shake
Chocolate Shake
Berry-Raisin Milk
Basic Method For Making Nut Milks
You may also
Zucchini Bread
Rita’s Gluten Free Baking Mix
Bob’s Best Biscuits (Gluten-Free)
In the book, “Country Beans”, by Rita Bingham, of the 400 recipes, about 300 are Wheat AND Gluten free.
“Country Beans” by Rita Bingham
ISBN: 1882314115
About the book:
400 heart-healthy cholesterol-free bean recipes-guaranteed to become your family favorites! FAST, Fat-Free and GOOD for you! 3-minute Soups, Sauces and Gravies made using beans, peas or lentils ground to a flour in an ordinary wheat mill. 115 FAST Bean Flour recipes. Delicious fat-free Black or Pinto bean dips in only 5 minutes! Easy bean recipes in a flash for every meal of the day. This book will change the way YOU use beans!
Contents: Basic Ingredients Used In This Book; Equipment and Supplies To Have On Hand; Better Breakfasts; Breakfast Drinks and Shakes; Breakfasts Breads & Muffins; Quick Breads; Yeast Breads; Dressings; Salads; Dips & Sandwich Fillings; Sauces & Gravies; Toppings & Coatings; Seasoning; Patties; Loaves; Hearty Bean Soups; Casseroles & One-Dish Meals; Side Dishes; Company Dinners; Snacks; Cookies & Bars; Puddings, Pies, Cakes; Candies using Tofu and Okara; Tofu and Okara (Making); Cooking Options; Cooking Cracked Beans; Instant Mashed Beans; Gluten-Free Baked Goods; Home Canning; Information Section; Grinding Beans to a Flour; Buying and Storing Beans; Sprouting Dry Beans; Preparing beans for Use in Recipes; Soaking & Cooking Beans; Cooking Bean Flour; Publications to Order; Sources for Equipment and Supplies; Index (Gluten-Free Recipes marked “GF”); Index to Bean Flour Recipes
http://www.naturalmeals.com/cb.html
Here is some more information to help those with wheat and gluten allergies.
“The Celiac Disease & Gluten-Free Diet Support Page has provided information and support for people with celiac disease or gluten intolerance since 1995, including important luten-free and wheat-free diet resources. The purpose of this site is to provide people who have celiac disease or gluten intolerance, and are not aware of it, with a means of figuring out what their problem is, and to help those who know they have it lead more comfortable and healthy lives. Celiac disease, also known as gluten intolerance, is a genetic disorder that affects between 1 in 150 to 1 in 250 Americans.”
http://www.celiac.com/
“The Celiac Database is offered as a free community service to people with Celiac Disease. It is designed to simplify the task of obtaining product information. It does this in two ways. First, the database contains manufacturer contact information. Since manufacturers are always the best source of information about their products, the Celiac Database attempts to provide contact information for as many manufacturers as possible. That way, access to manufacturers is facilitated. Second, product information is stored in the database. It is accessed by using the bar code that appears on almost every product on the market. Currently, only UPC bar codes (used in the U.S. and Canada) are supported. EAN codes (used in the rest of the world) may be added in the future. Product queries can be done online via the web and also via a telephone. The latter method (i.e. phone) can be a boon for shoppers with cell phones. Assuming the product is in the database, it is now possible to check its gluten-free status from the aisle of the store 24 hours a day, 7 days a week.
http://www.celiacdatabase.org/
CELIAC Discussion List Archives
“The CELIAC (Gluten & Wheat Intolerance) discussion list, an open, unmoderated discussion list for those interested in celiac (coeliac) disease, sprue, dermatitis herpetiformis, gluten intolerance, wheat allergy, and coincident intolerances, such as casein or lactose intolerance. The discussions include the latest scientific research (written for the layperson); information on what food is gluten free and what is not; tips on how to eat out of the house; how to cope issues, including coping with the developmental delays and behavioral changes sometimes brought on or aggravated by gluten (Autism, Asperger’s, Attention Deficit, etc.); recipes and tips on how to cook; and where to find gluten free food by mail-order. This international list acts both as a support group and an information exchange forum for 2159 subscribers in 34 countries.”
http://www.fastlane.net/homepages/thodge/archive.shtml
“The Celiac Disease Foundation (CDF) provides support, information and assistance to people affected by Celiac Disease/Dermatitis Herpetiformis (CD/DH). CDF increases awareness among the general public. CDF works closely with health care professionals, pharmaceutical and medical industries. This cooperative effort puts CDF at the forefront of CD/DH care and research, helping us to aid and benefit those affected. CDF works closely with an international group of experts from multiple disciplines who serve on our medical advisory board. CDF provides a link between clinical research and patient care. Working together, we help ensure that clinical advancements concerning CD/DH result in improvements in the quality of life for those affected. CDF played a key role in the formation of the Celiac Disease Standardization Group (CDSG). CDF provides a community of support for people affected by Celiac Disease. CDF is a resource for anyone seeking increased knowledge about this disease. The Celiac Disease Foundation is a 501(c)(3) non-profit, public benefit corporation dedicated to providing services and support relating to Celiac Disease and Dermatitis Herpetiformis, through programs of awareness, education, advocacy and research.”
http://www.celiac.org/
“The Celiac Disease On-Line Support Group is dedicated to providing on-line support to people with Celiac Disease. Celiac Disease is an auto-immune digestive disorder. People with CD have the inability to digest gluten, which is the proteins in wheat, rye, oats, and barley. Please join us in helping one another to live a gluten free life in a gluten filled world.”
http://www.geocities.com/HotSprings/Spa/4003/delphi.html
Corn Bread (with Stevia)
* NOTE: Stevia is a naturally sweet herb that can be substituted for sugar in most recipes. For more information on stevia, see
http://healing.about.com/health/healing/library/weekly/aa031299.htm
Recipes are posted to this archive periodically as time permits. To check new recipes that may not have been posted yet, see:
Food Storage Recipes List
http://groups.yahoo.com/group/FSRecipes
More of the old urls....
Baked Wheatberries
Chick Pea Bean Fudge
Chick-peas (Cicer arietinum) are garbanzo beans. Chick-peas have a nutlike flavor and a very firm texture and are tan-colored, roughly the size and shape of small hazelnuts. Chickpea flour is called besan, bengal gram flour in East India food markets.
NOTE: Optional grains and flours for those with wheat allergy include: Rice, maize, buckwheat, soya, besan other pea flours, potato starch, arrowroot, tapioca starch.
Here are some more interesting chickpea recipes.
Chickpea (100%) Cookies with Chocolate
Butter - 100 g (1 stick or 1/4 lb.)
Caster (brown) sugar - 200 g (2cups)
Eggs - 2
Vanilla essence - 1 teaspoon
Chickpea flour - 300 g (1&3/4 to 2 cups)
Groundnuts (chopped) - 100 g (1/2 cup)
Chocolate pieces - 30 g (Used 6-9 choc chips per cookie)
Sodium bicarbonate - 1/2 teaspoon
Salt - 1/4 teaspoon
Baking powder - 1/2 teaspoon
Mix chickpea flour, sodium bicarbonate, salt, and baking powder thoroughly. Rub in the butter, add sugar, eggs, and make a smooth paste. Fold in the chickpea flour. Make into a stiff dough, roll out, and cut with a biscuit cutter (I dropped with a spoon and mashed them out when adding chocolate chips to top). Sprinkle small chocolate pieces on top, and press a little. Bake at 350 F for 10 (needed at least 12) min.
(Originally from International Crops Research Institute for Semi-Arid Tropics ICRISAT recipe page - http://www.icrisat.org/ )
From http://pls2003c.ifas.ufl.edu/pls2003cCSlegumerecipies.htm
Chickpea Flour Pancakes
Chickpea Flour Shortbread
Triticale Honey Bread Recipe
Diet Etiquette says: “Basic Cooking Instruction - Triticale can be substituted for wheat berries or bulghur in any recipes. They need to be soaked overnight in the refrigerator before cooking You can cook tabouleh with cracked triticale. Flakes can be eaten for breakfast.”
From http://www.dietetique.com.fr/laurence/cereales/en/triticale.html
“Triticale Pronunciation: trit-ih-KAY-lee” . . . “Notes: Triticale is a wheat-rye cross that’s higher in protein than either of its parents. It has a pleasant enough wheat-like flavor, but it’s prized mostly for its hardiness and ability to grow in poor soils.” . . . “triticale berries = whole triticale berries Notes: Triticale berries are similar to wheat berries, though they also have a subtle rye flavor. Substitutes: wheat berries OR rye berries OR cracked wheat” . . . “triticale flakes = rolled triticale = flaked triticale Notes: You can use these like rolled oats to make a hot breakfast cereal. They cook up in about 15 minutes. Substitutes: rolled oats OR rye flakes OR kamut® brand flakes”
From Cook’s Thesaurus http://www.foodsubs.com/GrainTrit.html
All Recipes Encyclopedia says: “triticale triht-ih-KAY-lee This extremely nutritious hybrid of wheat (Triticum) and rye (Secale) contains more protein and less gluten than wheat and has a nutty-sweet flavor. It comes in several forms including whole berry, flakes and flour and can be found in health-food stores. Triticale flour is also available in some supermarkets. Whole triticale can be cooked and used in a variety of dishes including cereals, casseroles, PILAF -style dishes, etc. Because triticale flour is low in gluten, bread made from it alone is quite heavy. For that reason, it’s usually combined half-and-half with wheat flour.”
From http://www.allrecipes.com/encyc/terms/T/8959.asp
“Triticale is a cereal crop which was developed by humans rather than through natural evolution. A wheat-rye cross, triticale was initially developed to combine the positive traits of both parent types; the vigor and winter hardiness as well as the higher protein content of rye combined with the higher quality gluten and baking properties of wheat. The common name triticale represents a combination of the two generic names Triticum (wheat) and Secale (rye). Several varieties of triticale have been “made”, varying in days to maturity from 92 to 100 days. By looking at the grain, triticale most closely resembles its wheat parent but exhibits more vigorous growth characteristics. Triticale may be either spring or winter in growth habit depending on the parents used in the cross.” . . . “The seed can be used as human food or livestock feed. The triticale grain is superior to wheat as food for humans and feed for livestock. The protein levels are higher than those of bread wheat. As a source of energy, triticale can replace wheat, barley, corn or sorghum grain. Triticale , like its rye parent, is well adapted to the poor soil areas of the world, and has been viewed as a crop to be grown in areas unsuited for wheat.”
From Agriculture: Crops: Cereals: Triticale
http://interactive.usask.ca/skinteractive/modules/agriculture/crops/cereals/trit\icale.html
“Use/Sensory Qualities it sour and is less flavorful than rye. It is used in products in combination with wheat flour to enhance the nutritive value. “
From Oregon State University
http://www.orst.edu/food-resource/g/triticale.html
Nutritional Data for Triticale is here:
http://www.fatfree.com/cgi-bin/fatfree/usda/usda-l0.cgi?TRITICALE
Whole Health MD says:
Cracked triticale: These have a shorter cooking time than the whole berries. You can make your own cracked triticale by processing whole berries in a blender until they are coarsely chopped.
Triticale berries: Like wheat berries, whole triticale berries have not been stripped of their nutritious bran and germ. They are twice the size of wheat berries, and need to be soaked overnight in the refrigerator before cooking.
Triticale flakes: Like rolled oats, these are triticale berries that have been steamed and flattened.
Preparation:
Triticale berries are particularly flavorful when they have been browned before cooking. Saute 1/2 cup of uncooked triticale in a small amount of oil until brown, then proceed with cooking.
Simmering: Add 1/2 cup triticale berries to 1 1/2 cups of boiling water.
Lower heat and simmer until done. Cooking time: one hour, 45 minutes.
Makes about 1 1/4 cups.
From http://www.wholehealthmd.com/refshelf/foods_view/0,1523,77,00.html
There is a grain cooking chart at
http://www.colba.net/~jmaglioc/grain_cooking.htm
And another at
http://www.findarticles.com/m0813/7_26/55669622/p1/article.jhtml
Triticale Bread - Machine Made
SOAR Recipe Archive Triticale Recipes:
http://soar.berkeley.edu/recipes/cgi-bin/webglimpse?query=triticale
Chicken a-la-King (Dried Foods)
More TVP (Textured Vegetable Protein) Recipes at
http://www.nursehealer.com/Recipes4.htm
Chicken Rice Soup Mix
Cooking Instructions:
3 cups water
1 tablespoon butter or margarine
2/3 cup Chicken Rice Soup Mix (see recipe above)
In a saucepan, bring water, butter and soup mix to a boil. Reduce heat; cover and simmer for 30-35 minutes or until the rice is tender.
From “Taste of Home’s Quick Cooking”, March/April 2001
Also from http://groups.yahoo.com/group/CentsibleMeals
Fresh Homemade Cold Cereals
Carrot and Raisin Muffins
Spring:
“Spring is officially delivered on 20 March, at the time when the sun crosses the equator and day equals night. This balancing act is known as the spring equinox. If we look around us at this time of year, we can see nature awaking from her winter slumber, ready to make a fresh start. Like a biological clock, spring gives birth to a budding creation, bringing newness and hope to all that it touches. For us too it’s a season of renewal and regeneration. It’s a time to shake off the old and embrace the new.”
From the book, “Eating with the Seasons: How to Achieve Health and Vitality by Eating in Harmony with Nature” by Paula Bartimeus
ISBN: 1862042012
Fresh Foods in Spring:
Vegetables - asparagus, beetroot, broccoli, cabbage, carrots, cauliflower, celery, chicory, Chinese leaves, courgettes or zucchini, cress, globe artichokes, greens, kale, leeks, mushrooms, onions, parsnips, peas, potatoes, radish, spinach, Swiss chard, turnips, watercress
Herbs - basil, bay leaf, chives, coriander leaf, dandelion, dill, marjoram, mint, nettle, oregano, parsley, rosemary, sage, sorrel, tarragon, thyme
Grains - amaranth, barley, buckwheat, bulgar wheat, maize, millet, oats, quinoa, rice, wheat, wild rice
Beans/Pulses - adzuki, black turtle, black-eyed, borlotti, broad, cannellini, chickpeas, field, flageolet, haricot, lentils, mung, pinto, red kidney, soya, split peas
Sprouts - All sprouted grains, legumes and seeds
Seeds - hemp, linseed, pumpkin, sesame, sunflower
Nuts - almonds, Brazils, cashews, chestnuts, hazelnuts, macadamias, peanuts, pecans, pine nuts, pistachios, walnuts
Fruit - apples, dried fruit, pears, rhubarb
From the book, “Eating with the Seasons: How to Achieve Health and Vitality by Eating in Harmony with Nature” by Paula Bartimeus
ISBN: 1862042012
Cream of Potato Soup
Ma’s Red Beans & Rice
How To Combine Vegetables To Get Complete Protein
List A:
List B:
Above Chart from: American Heart Association Cookbook Fifth Edition Times Books, 1991
http://www.culinary.com/foodtext/methodan/384.shtml
“Combining different vegetarian protein sources results in complete proteins with all the essential amino acids. Grains eaten with legumes result in a complete protein. For example, beans and rice are complementary proteins and combining these two foods provides a high quality protein. Complimentary proteins can be eaten over the course of a day. They do not need to be eaten at the same meal. That is because the amino acids are available in the blood for some hours after a meal. When the next meal is eaten and provides the complimentary amino acids, then the body has all of the building blocks necessary to make important proteins like muscles, tissues, hormones and antibodies.”
From http://www.cyberdiet.com/modules/gi/maintain/health/protein.html
“Most vegetarian foods (except for Soy products) provide incomplete proteins, so vegetarian foods must be combined to get all 8 of the essential amino acids. Some combinations that add up to complete protein are as follows:”
Beans with rice, wheat or corn
Beans or brown rice with cheese
Beans or brown rice with nuts or seeds
“The FDA (food and drug administration) recommends approximately 1/2 gram of protein per day per pound of body weight for basic tissue maintenance. If you exercise regularly, this amount should be increased to about 1 gram of protein per day. Serious athletes and body builders consume from 1.5-2.0 grams of protein per day, per pound of body weight.”
From http://www.fitresource.com/Nutritio/n_veg3.htm
Oatmeal Millet Muffins
“You’ll benefit from plenty of protein when you include millet in your diet. Depending on the variety, millet’s protein content is very close to that of wheat, with a half-cup serving, cooked, providing 4.2 grams. One-half cup raw millet contains 11 grams of protein. Millet is rich in B vitamins, especially niacin, B6, and folacin and offers calcium, iron, potassium, magnesium, and zinc. Since millet contains no gluten, it cannot rise to form a light bread. For a raised bread, it’s best to combine it with wheat. Used alone, it’s ideal for making flatbread. The only grain that retains its alkaline nature when cooked, millet is ideal for those who are allergic to wheat and gluten.”
(Read also the history of Millet)
http://www.vegparadise.com/highestperch29.html
“Millet: is a small yellow seed that resembles whole mustard seed. Similar in texture to brown rice, it can
be added to baked dishes or as a pilaf.”
From Know Your Grains
http://www.voicenet.com/~tjohn/grains.html
“Millet is one of the oldest foods know to humans and possibly the first cereal grain to be used for domestic purposes. It is mentioned in the Bible, and was used during those times to make bread. Millet has been used in Africa and India as a staple food for thousands of years and it was grown as early as 2700 BC in China where it was the prevalent grain before rice became the dominant staple. It is documented that the plant was also grown by the lake dwellers of Switzerland during the Stone Age. Today millet ranks as the sixth most important grain in the world, sustains 1/3 of the world’s population and is a significant part of the diet in northern China, Japan, Manchuria and various areas of the former Soviet Union, Africa, India, and Egypt.”
From Millet - A Healthy Whole Grain
http://chetday.com/millet.html
Aduki Bean Stew
Aduki Beans:
“Aduki are also known as Azuki and Adsuki beans. Native to the Orient are finally being used it the States. I have used them for about 15 years and really like cooking with them. They are one of the fastest cooking beans and also one of the most digestible. Aduki’s are really pretty. They are small, oval, and a deep reddish burgundy in color. With a mild nutty flavor. That suits dishes from savory to sweet. They are available dry or canned. I know Eden brand has canned Aduki’s. Which you would find at a Natural Foods store.”
“To prepare Aduki’s soak overnight or do the quick soak method. Which is bring the beans to a boil with about 3 cups of water in a large saucepan, boil about 3-5 minutes. Turn off the heat and let sit covered for an hour. Then drain and cook. One cup of Aduki’s yields about 3 cups cooked. To do that bring the beans to boil in about 4-5 cups of water and simmer on medium to low heat, covered for about and hour to an hour and a half. With the lid slightly ajar to avoid boil-overs.”
“Nutritionally Aduki’s are a very high protein source with ample amounts of iron, potassium, phosphorus, and B vitamins. They have lots of fiber and are low in fat. Which is a definite plus. You can substitute Aduki’s for any of the following beans kidney, red, pinto, pink, or Anasazi. Aduki’s also compliment rice, quinoa, millet, barley, and bulgur wheat. Quinoa is an ancient grain which I will be getting to another time.”
“You can use Aduki’s in soups, stews, stuffings, side dishes, entrees, and salads. Try adding them to your next marinated bean salad or tossed garden salad. I like to use them in hearty stews, or as filling for burritos mixed with rice and in my cold grain salads. They pair well with Japanese, Indian, and Mexican dishes. But don’t think that limits the use of this little bean. When I’m using them I will season them just about anyway you can think of and add them to many different dishes.”
Article by Tomi, Natures Bounty Moderator
See NaturesBounty Email List
(for chefs, cooks, and gardeners to share their knowledge from seed to harvest)
http://groups.yahoo.com/group/NaturesBounty
Adzuki (or Aduki):
Looks and Taste - Small, deep red bean. Somewhat sweet, with a delicate texture.
Nutrition Information - Excellent source of fiber, folate and a good source of iron, potassium, magnesium and phosphorus.
From Bean Guide
http://www.foodfit.com/healthy/healthybeanguide.asp
“WHAT THEY ARE Aduki beans are small, reddish-brown beans with a white ridge along one edge. Cooked, they have a sweet, nutty flavor. They originated in China but are also popular in Japan.”
“NUTRITIONAL VALUE Adukis are one of the highest protein and lowest fat varieties of bean. They contain high levels of potassium and fiber, as well as B vitamins such as thiamin, niacin, and riboflavin, and minerals such as iron, zinc, and manganese.”
“HEALING CLAIMS Aduki beans promote regular bowel movements, are a good source of energy, and help lower cholesterol. They may have a role in preventing breast cancer.”
“TRADITIONAL CHINESE MEDICINE CLAIMS According to traditional Chinese medicine, aduki beans benefit bladder and reproductive functions and the kidneys, and are therefore used to treat problems such as urinary dysfunction and bladder infections. And because ancient Chinese folk wisdom says that the kidneys govern the emotion of fear, the aduki bean is considered a source of courage that helps people meet challenges bravely.”
“HOW THEY WORK Aduki beans are rich in soluble fiber, which speeds up the elimination of waste from the body, promoting regular bowel movements and preventing the body from absorbing harmful substances. Soluble fiber has also been shown to reduce levels of LDL cholesterol (the “bad” cholesterol) in the blood.”
“Some experts credit the presence of phytoestrogens in aduki beans with helping to prevent breast cancer. These weak estrogens block receptor sites that would otherwise be filled by stronger estrogens. In women, the phytoestrogens fool the body into believing it is still producing real estrogen, says Erika Schwartz, M.D., co-author of Natural Energy (G P Putnam’s Sons, 1999).”
From Natural Health: Aduki Beans
http://www.findarticles.com/m0NAH/3_29/54189564/p1/article.jhtml
“If there is difficulty urinating, try some of the following food cures:” . . .
“Soups and broths made with aduki beans that help to clear dampness and heat from the bladder area, combined with celery, carrots and potato skins.”
From Jennifer Harper – Holistic Health Center
http://www.jenniferharper.com/nutrition/nutrition.htm
“To defend against free-radical damage to cell walls, Anderson starts his patients on a regime that includes the antioxidant vitamins C, E and beta-carotene, followed by the minerals manganese and copper. He also recommends natural substances with chelating effects such as aduki beans, lentils and cilantro.”
From Nutrients Detoxify And Rebuild An Overwhelmed Immune System
http://www.healthwellexchange.com/nutritionsciencenews/nsn_backs/Jul_97/pollutants.cfm
Adzuki Beans Nutrition Information:
Nutrition Facts
Serving Size 1/4 cup (48g)
Calories 160
Calories from Fat 0
Total Fat 0.5 g - 1% Daily Value*
Saturated Fat 0 g - 0% Daily Value*
Cholesterol 0 mg - 0% Daily Value*
Sodium 0 mg - 0% Daily Value*
Potassium 600 mg - 17% Daily Value*
Total Carbohydrate 29 g - 10% Daily Value*
Dietary Fiber 6 g - 24% Daily Value*
Sugars 0 g
Protein 11 g
Vitamin A 0% Daily Value*
Vitamin C 0% Daily Value*
Calcium 6% Daily Value*
Iron 20% Daily Value*
Thiamine 15% Daily Value*
Riboflavin 6% Daily Value*
Niacin 6% Daily Value*
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Total Fat - Less than 65 g/2000 Calories
80 g/2500 Calories
Sat Fat - Less than 20 g/2000 Calories
25 g/2500 Calories
Cholesterol - Less than 300 mg/2000 Calories
300 mg/2500 Calories
Sodium - Less than 2,400 mg/2000 Calories
2,400 mg/2500 Calories
Total Carbohydrate - 300g/2000 Calories
375g/2500 Calories
Dietary Fiber - 25g/2000 Calories
30 g/2500 Calories
From http://www.adzuki.com/nutrition.html
More nutrition info: http://waltonfeed.com/self/ntr5.html
And http://www.fatfree.com/foodweb/nutrition/nadzuki.html
Pioneer’s Hoe Cake
“Because cornmeal swells during cooking, 1 cup dry cornmeal makes about 4 cups cooked cornmeal.”
From “Using and Storing Cornmeal”
http://muextension.missouri.edu/xplor/hesguide/foodnut/gh1119.htm
“The sweet corn we know today was discovered in 1779 in an Iroquois village along the Susquehanna River in central New York, but corn did not catch on as a food until the 1840’s. After 1870 horticulturists developed sweeter varieties.” . . . “Nutritionally, corn (cooked or raw) is low in fat and calories and provides almost three grams of dietary fiber as well as protein per ear. White corn is deficient in vitamin A, while yellow corn is plentiful. Both offer moderate amounts of folacin and vitamin C, with magnesium and potassium in abundant quantity. Corn, however, is notoriously deficient in lysine and tryptophan, two essential amino acids. Its molecular structure makes at least half of its niacin useless to humans.”
http://www.vegparadise.com/highestperch9.html
For complete corn nutrition information, see:
http://nutrition.about.com/health/nutrition/library/foodfind/blcorn.htm
OR http://waltonfeed.com/self/ntr3.html
Savory Grain and Bean Pot (with bulgar or cracked wheat)
Bulgur:
“Bulgur is a byproduct of the whole wheat berry which has been parboiled then dried and cracked. It’s very versatile and easy to prepare. The best way to buy Bulgur is in bulk at a natural foods store. I have seen it available in the grocery stores boxed. Sometimes in the rice sections. When properly stored in a cool dry place the grain will keep for months. You can always tell when it’s gone bad because it has that rancid oil smell. If you detect that smell throw it out!”
“Bulgur has a slight chewy texture and nutty taste reminiscent of brown rice. If you would like to bring more of the nuttiness out. Dry roast the Bulgur in a cast iron skillet until it’s slightly deeper brown and aromatic. Bulgar is high in protein, low in fat, and contains B-complex vitamins.”
“There are two ways of preparing Bulgur both are a 2-1 ratio. Two parts water to one part grain. The first is to place the grain in a heatproof casserole dish and pour boiling water over. Cover and let sit at least 30 minutes or until all the water is absorbed. Then fluff with a fork. The second is to bring the water to a boil and stir in the Bulgur, cover and simmer 15-20 minutes or until all the water is absorbed. Then fluff with a fork. I usually do the first method but I cut back on the water amount. Because I like a drier grain.”
“Bulgur can be used as a bed of grains, or in pilafs, salads, casseroles, chilies, stuffings or even as a breakfast grain. If you use it as a breakfast grain after it’s cooked for each cup of Bulgur add about 1/3 cup milk or soymilk and simmer a little till the milk is absorbed then sweeten with maple syrup or honey and add some dried fruit. Maybe some cinnamon or allspice to jazz it up. My favorite way of using Bulgur is in cold salads. The one your probably most familiar with is Tabouli. Which is a Middle Eastern cold salad with tomatoes, mint, lemon juice, and olive oil. But it’s great to use as a cold salad mixed with beans especially chic peas. That’s my favorite to combine it with.”
Article by Tomi, Natures Bounty Moderator
See NaturesBounty Email List
(for chefs, cooks, and gardeners to share their knowledge from seed to harvest)
http://groups.yahoo.com/group/NaturesBounty
“Cous Cous and Bulgar are cracked pieces of Wholewheat grains. Cous Cous being the finer of the two and quicker to cook. Both have been steamed and dried before being cracked. They are nutritious, filling and easy to prepare. Bulgar if soaked over night can be added to bread dough the next day when baking bread.”
http://www.dailybread.co.uk/food/cous.htm
Bulgar:
“Bulgar is man’s oldest recorded use of wheat. Bulgur is made by soaking and cooking the whole wheat kernel, drying it and then removing part of the bran and cracking the remaining kernel into small pieces.”
“Its uses are numerous ? from salads to soup, from breads to desserts. It is a nutritious extender and thickener for meat dishes and soups. Bulgur will absorb twice its volume in water and can be used in place of rice in any recipe.”
“Bulgur is convenient since it can be either soaked in water or cooked to be edible.”
http://wbc.agr.state.mt.us/reference/nutrition/art4.html
Naturally low fat Bulgar Wheat:
“Bulgur is wheat that has been cooked, dried and cracked. It has a nut like flavor. Pour boiling water over the top of 1 cup bulgar wheat and let stand till water is absorbed. Add cooked bulgar to soups, stews and vegetables. Use cold in salads with fruit.”
http://www.wellnessweb.com/nutri/low_cost_high_fiber_recipes.htm
HISTORY OF BULGUR WHEAT
A 4,000-YEAR OLD PROCESS
“Making wheat into bulgur is an ancient process that originated in the Mediterranean and has been an integral part of Middle Eastern cuisine for thousands of years. It may in fact be man’s first “processed food.” In approximately 2,800 B.C., the Chinese emperor Shen Nung declared it one of five sacred crops along with rice, millet, barley and soybeans. Biblical references indicate it was prepared by ancient Babylonians, Hittites and Hebrew populations some 4,000 years ago, and Arab, Israeli, Egyptian, and Roman civilizations record eating dried cooked wheat as early as 1,000 B.C.”
http://sunnylandmills.com/bulgurhistory.html
Split Pea Dip
“Nutritional Information - Dry peas, like their lentil cousins, have been around for thousands of years. Peas are a high protein food and a good source of potassium and the B-vitamins. Complex carbohydrates, which peas provide, release energy slowly to the body. This helps to maintain a consistent energy level. In contrast, sugars are broken down quickly within the body, causing it to ‘crash’ or feel tired after the sugar has been used.”
From http://www.pea-lentil.com/nutrition.html#peas
Buckwheat Dumplings
Buckwheat:
“Buckwheat Groats are not a grain in the true sense. It actually comes from a plant related to rhubarb. Here in the States Buckwheat is not as common as in European and Asian countries. But then again we are always behind the times. You can purchase Buckwheat several different ways. Roasted or called Kasha, Unroasted or White Buckwheat Groats, Buckwheat Grits, and Buckwheat Flour. Most people are familiar with Buckwheat Pancakes. Sometimes know as lead balloons. Depending which restaurant your having breakfast at.”
“Buckwheat is a valuable source for protein and minerals. It has high amounts of iron, phosphorus, potassium, and calcium.. It’s one of the best grain sources for calcium and contains almost all the B vitamins.”
“Buckwheat is usually cooked 2 parts water or broth to 1 part Buckwheat. Bring the water or broth to boil in a heavy saucepan. In the meantime, heat 1 tablespoon of oil for every cup of Groats in a heavy skillet. Add the Groats stirring quickly to coat evenly. Until the darken a little and become very aromatic. Usually about 4-5 minutes. Then pour the boiling water over them and cover. Simmer over low heat, until the water is absorbed, about 15- 25 minutes.”
“In traditional Jewish cooking the Groats are first coated with beaten egg before toasting them. The reason for that is the albumin in the egg seals the uncooked Buckwheat with a thin binding that helps keep grains separated while cooking. When I’m cooking Buckwheat I usually skip both parts and just add to boiling water and simmer.”
“You can use Buckwheat as a simple sidedish, or substitute it for other grains like rice, bulgur, couscous. Try it in stuffings, pilafs, soups, or with veal, lamb, pork, chicken, or beef. It pairs well with pasta and especially likes mushrooms, cabbage, celery, and almonds. Herbs that go well with it are rosemary, parsley, saffron, thyme, sage, marjoram, ginger, and cloves.”
Article by Tomi, Natures Bounty Moderator
See NaturesBounty Email List
(for chefs, cooks, and gardeners to share their knowledge from seed to harvest)
http://groups.yahoo.com/group/NaturesBounty
“Unfortunately buckwheat, also known as kasha and groats, has been shelved in obscure places at the grocery store, if available at all. Healthy, delicious, and easy to cook, buckwheat ought to be a frequent flyer out of everyone’s pantry and onto the table.” . . . “Nutritionally, buckwheat is close to wheat in its components, though it is not a wheat at all. Rather it is a cereal grain and contains no gluten. For people who struggle with wheat allergies and gluten intolerance, buckwheat is ideal. This grain has plenty of protein and B vitamins and is rich in phosphorus, potassium, iron, and calcium.”
From Vegetarians in Paradise
http://www.vegparadise.com/highestperch2.html
“The most appealing quality of buckwheat, outside of its many uses in cooking, is its high nutritional value. Buckwheat is an all-natural source for the majority of the nutrients that we require daily. It is the best known source of high quality, easily digestible protein in the entire plant kingdom... it even has more protein than soybeans. Buckwheat is grown organically, without pesticides, herbicides, or additives.”
“This miracle plant is also a great source for minerals, vitamin B, potassium, phosphorus, dietary fiber and vitamin P, which contains the flavonoid rutin. Rutin is effective in reducing the cholesterol count in the blood and keepinf the capillaries and arteries strong and flexible.”
“The reason for the incredibly high protein content is that buckwheat contains all of the eight essential amino acids which the body cannot produce. As well as having these amino acids, buckwheat is a complex carbohydrate which means the body can meet its fuel needs without burning protein. This allows the protein to be used in the most efficient way possible. Buckwheat is also cholesterol free and virtually fat free as well. All in all, buckwheat perfectly fits our modern low calorie, high nutrition diets.”
From Buckwheat
http://www.pancakeparlour.com/What_s_New/health/Healthy/Buckwheat/buckwheat.html
“Buckwheat is one of the best sources of protein in the plant kingdom. It has over 90% of the value of non-fat milk solids and over 80% of the value of whole egg solids.
Buckwheat is an excellent source of high quality, easily digestible protein. The balanced amino acid profile and a high level of essential amino acids allow use in human diets, especially where shortages of lysine and sulfur containing amino acids appear. Additionally, buckwheat is a good source of mineral components.
Buckwheat has exceptional protein quality and could be used as a natural source of high quality proteins. Buckwheat can be used to improve the nutritional quality of cereal flours.
Buckwheat is relatively high in potassium and phosphorus, and contains 150% more vitamin B than wheat.
In comparison with cereal grains, buckwheat has a very high biological value and utilizable proteins.
Buckwheat has no more calories than wheat products or most other grains.
Buckwheat is gluten free.
Recent research has shown that buckwheat contains chiro-inositol and other galactosyl derivatives of chiro-inositol. Ortmeyer et al (1993) showed that treatment of type II diabetics with D-chiro-inositol may be effective in lowering the symptoms of diabetes. While several laboratories are working to develop sources of D-chiro-inositol, buckwheat manufactures it naturally.
(Approximate levels of D-chiro-inositol in buckwheat products: Fancy flour: 14.5 mg per 100 grams, Farinetta: 84.9 mg per 100 grams, grits/groats: 23.3 mg per 100 grams, Supreme flour: 34.1 mg per 100 grams.)
Regular consumption of one ounce of buckwheat has been shown to lower blood pressure regardless of other factors such as age and weight. According to a study conducted by John Hopkins Medical Institute, subjects who consumed the greatest amount of buckwheat had the lowest blood pressures.
Buckwheat contains vitamin P, which contains the flavonoid rutin. Rutin is known for its effectiveness in reducing the cholesterol count in the blood. Rutin is also known to keep capillaries and arteries strong and flexible.”
From Buckwheat Information
http://www.mancan.mb.ca/bukwheat.html
Buckwheat Groats/1 cup, cooked
Calories - 155
Total fat (g) - 1
Saturated fat (g) - 0.2
Monounsaturated fat (g) - 0.3
Polyunsaturated fat (g) - 0.3
Dietary fiber (g) - 4.5
Protein (g) - 6
Carbohydrate (g) - 33
Cholesterol (mg) - 0
Sodium (mg) - 7
Magnesium (mg) - 86
Manganese (mg) - 0.7
Buckwheat Flour/1/4 cup
Calories - 101
Total fat (g) - 0.9
Saturated fat (g) - 0.2
Monounsaturated fat (g) - 0.3
Polyunsaturated fat (g) - 0.3
Dietary fiber (g) - 3
Protein (g) - 4
Carbohydrate (g) - 21
Cholesterol (mg) - 0
Sodium (mg) - 3
Magnesium (mg) - 75
Manganese (mg) - 0.6
From http://www.wholehealthmd.com/refshelf/foods_view/0,1523,71,00.html
More nutrition info: http://www.purityfoods.com/nutrition/buckwheathulled.html
And http://waltonfeed.com/self/ntr2.html
“Consider the value of buckwheat, loved the world over. Why is buckwheat so good for health?
Buckwheat’s important components are many, and include the following :
Vitamin B1 has a positive effect in preventing an enlarged heart and heart disease.
Vitamin B2 helps to preventing high blood pressure and hardening of the arteries. It also strengthens skin, preventing stomattis and conjunctivitis.
Buckwheat contains double the amount of Vitamin B1 and B2 compared to wheat flour, and the three times more than white rice.
The Fiber in buckwheat is effective in preventing cancer of the digestive organs and several types of related disease.
Rutin (A type of polyphenol: Vitamin P) - Of all grains only buckwheat contains this nutrition and strengthens capillary vessels by promoting elasticity and functions to lower blood pressure. It has a positive effect on cerebral apoplexy and high blood pressure. It is also useful in preventing diabetes. It is useful for protecting and actively stimulating the memory cells. It may help to slow and reduce the aging process. When taken with Vitamin C, it is more efficiently absorbed.”
From Buckwheat is an Excellent Remedy
http://www.le-bretagne.com/enbrtagne05.htm
Barley Lima Soup
Barley:
“Barley is one of man’s oldest grains and has been used worldwide for centuries. In the states at least 10% goes towards making hops for beer. Barley’s mild flavor, chewy texture and valuable nutritional profile. Make it a favorite among chef’s and cook’s.”
“Barley also comes in flour form. Barley flour is really low in gluten so it’s wise to make sure to use wheat or unbleached flour along with it. If you are using Barley flour you can replace up to 30% in yeasted baking and up to 50% in quick breads, muffins, and cakes. Barley flour can stand on it’s own in buttermilk pancakes though. The flour can also be used to thicken soups or sauces. The flour should be kept refrigerated.”
“Barley grain comes 3 ways. First the grain itself and it’s called Unhulled Barley which most people shy away from because of it’s long cooking time. But it is a great grain to sprout. Then there’s Pot or also known as Scotch Barley which has had a minimal amount of processing so it still retains valuable nutrients. And lastly Pearl Barley which is the most common to chef’s and cook’s.”
“To prepare Pearled Barley use 2 cups of water or broth to 1 cup of Barley. Bring the water to a boil then stir in the barley and return to boil. Lower the heat and simmer covered, until the water has been absorbed, about 40 minutes. To make Scotch Barley use 3 cups of water or broth to 1 cup Barley and use the same method but cook for about 50-55 minutes instead.”
“Barley can be equally exchanged for rice in recipes. You can use it as a bed of grains for vegetable, bean, and meat dishes. It’s great in soups, casseroles, salads, stuffing, stews, and loves legumes. Barley goes especially well with green beans, chic peas, mushrooms, and fresh green peas. I can’t think of any vegetable, meat or herb that won’t go with Barely.”
Article by Tomi, Natures Bounty Moderator
See NaturesBounty Email List
(for chefs, cooks, and gardeners to share their knowledge from seed to harvest)
http://groups.yahoo.com/group/NaturesBounty
“When it comes to adding more fiber to your diet, many may overlook an excellent source, barley. This grain supplies a hefty amount of total dietary fiber, making it a substantial contender among other high-fiber foods such as beans and peas, fruits and vegetables.”
From Cooking with Barley
http://www.bchurchill.com/barley.html
“Barley makes a natural choice for healthful dining. this grain is rich in carbohydrates, slim on fat and is cholesterol-free. Like other whole grains, barley is a significant source of soluble and insoluble dietary fiber. Laboratory studies show that the insoluble fiber found in barley can be extremely effective in maintaining regular intestinal function which may help reduce the incidence of certain types of cancer such as colon cancer. Extensive research on barley’s soluble fiber has shown that it can help lower blood cholesterol levels and reduce the risk of heart disease.”
From Washington Barley Recipes
http://www.washingtonbarley.org/recipes.html
Nutritional Analysis*
Barley:
“Barley, a grain once used to make an old-fashioned restorative for invalids called barley water, has come a long way. The mild-flavored kernel-shaped grain adds thickness to stews and soups and mixes well with winter vegetables such as carrots, onions, and other root vegetables.”
“There are several forms of barley. The most common is called pearled barley, which means it has been milled. Pearled barley takes about 40 minutes to prepare, less than for any other form. A second form, hulled barley, is the most nutritious, because it has only its outer layer removed. However, it takes a full 90 minutes to cook.”
“To cook, measure the barley, figuring on about ¼ uncooked grain per person. In a saucepan, add double the amount of water or broth and bring to a boil. Carefully add the grain, bring to a second boil, then reduce the heat, cover, and simmer.”
From The WEBB Cooks - Going With the Grain
http://www.diabetes.org/nutrition/article020198.htm
Cooking with Barley — A few terms
“Hulled barley is the most nutritious, since only the tough outer hulls are polished off. Pearl barley is polished some more, so that the outer bran layer is also scrubbed off. It’s less nutritious, but more popular since it’s not as chewy as hulled barley and it cooks faster.”
From Cook’s Thesaurus: Barley
http://www.foodsubs.com/GrainBarley.html
Blackeyed Pea Soup
From Vegweb - Beans & Legumes Recipes - organized by type of bean or legume.
http://www.vegweb.com/frames/index/beans/index.shtml
Common Name(s): blackeye pea; syn jerusalem pea; syn cowpea; syn marble pea
Crop Use(s): legume
From Listing of Useful Plants of the World
http://www.newcrops.uq.edu.au/listing/vignacatjang.htm
The Vegetarian Food Pyramid created by the General Conference Nutrition Council suggests the following foods for non-meat eaters to meet protein needs (Each of the foods listed is one serving):
* One half cup cooked beans such as pinto, black, white, navy, soybeans, garbanzoes, lentils, blackeye, green pea, split pea, and peanuts
* One third cup nuts such as almonds, walnuts, filberts, chestnuts, brazil, pecans, cashews
* One half cup tofu
* Two tablespoons peanut butter (1oz)
* One fourth cup seeds such as pine nuts, sesame, sunflower, and pumpkin
* One fourth cup meat alternative such as tofu, and soy products
* Two whole eggs or two egg whites
From Coach’s Edge: Eating Edge: The Power of Protein
http://www.coachsedge.com/coaching/eatingedge/powerofprotein/
Peas, Dried:
“Foods that, like dried beans, are good sources of protein, complex carbohydrates, and dietary fiber and contain Protease Inhibitors. They’re also very rich in folate, especially black-eyed peas and chick-peas (garbanzos). Dried peas also are excellent sources of iron, are good sources of copper, magnesium, manganese, and phosphorus, and provide some calcium and zinc as well. Pigeon peas and split peas trail slightly behind black-eyed peas and chick-peas in nutritional value. Medicinally, peas act much as beans do, helping to lower cholesterol and triglycerides and regulate blood sugar.
From “Dictionary of healthful Food Terms”
ISBN 0-8120-9751-3
Black-eyed peas (cowpeas, black-eyed beans):
“Marked by a single black spot on their skin, these kidney-shaped, creamy white legumes have a pealike flavor and firm, resilient texture (if not overcooked). They are available dried, canned, or frozen; fresh black-eyed peas can be found during the summer months in certain areas.”
From “The Wellness Encyclopedia of Food and Nutrition: How to Buy, Store, and Prepare Every Variety of Fresh Food”
ISBN: 0-929661-03-6
Anasazi Bean Soup with Corn & Chiles
Anasazi Beans:
“These beans were first cultivated by the Anasazi Indians centuries ago. The name Anasazi means “ancient ones” in Native American. They are still grown in the West and Southwest by several Native American tribes. These are considered to be an Heirloom bean today and are cherished and saved by Heirloom Gardeners.”
“The bean is very colorful and reminds you of a small kidney bean in shape. It’s thought to be a descendent of Jacob’s Cattle Beans. The skin is a reddish purple with mottled creamy white streaks thru it. It’s a very pretty bean. A lot of people buy it just to put in mason jars and display.”
“Anasazi is high in protein and fiber. But I couldn’t find and nutritional break down of vitamins for it. This is not a widely recognized bean and will probably be hard to find. I know in my area it’s only available by special order from the natural foods store. But Anasazi is well worth seeking out. The flavor is mild and nutty at a beauty in dishes.”
“To cook Anasazi you need to presoak either overnight or by the “ quick soak method”. Which is bring the beans to a boil and boil about 5 minutes. Then let sit for an hour. Drain the water and then cook from there. If cooking dried Anasazi beans the ratio is 1 cup beans to about 3 cups water. Bring to boil and simmer about an hour. I have never seen these beans canned. That’s not to say they don’t exist.”
“The flavor of these beans lends itself well to any bean dish where you would use red, pink, or pinto beans. Onions, garlic, tomatoes, hot peppers, pumpkin, and corn are some vegetables that go well with Anasazi. For seasoning use anything Mexican that you can think of. Cilantro, Mexican oregano, chile powder, cumin, and coriander.”
Article by Tomi, Natures Bounty Moderator
See NaturesBounty Email List
(for chefs, cooks, and gardeners to share their knowledge from seed to harvest)
http://groups.yahoo.com/group/NaturesBounty
“anasazi beans - a-nuh-SAH-zee One of the relatively ‘new’ HEIRLOOM dried BEANS on the market today, the red and white anasazi beans have a wonderfully sweet flavor. They’re great cooked alone and wonderful in CHILI CON CARNE.”
From AllRecipes Encyclopedia: anasazi beans
http://www.allrecipes.com/encyc/terms/A/5086.asp
“Anasazi Beans® are considered an unusually tasty baking bean, very scrumptious with ham and flavorful in Mexican dishes. This sweeter and mealier bean will allow many culinary delights! They also contain 75% less of the gas-causing carbohydrates compared to pinto beans!”
From Adobe Milling
http://www.anasazibeans.com/beans.html
“If your diet doesn’t normally include many bean dishes, introduce them slowly. Reportedly the most difficult beans to digest are navy, lima and whole, cooked soybeans. The easiest to digest are Anasazi, adzuki, black-eyed peas, lentils and mung beans.”
From Beans Have Low-Cost, High-Flavor Nutrition - NCTimes.net
http://www.nctimes.com/news/102600/y.html
Millet Stew (for Crockpot)
Millet:
“Millet is one of the oldest grains known to man. First cultivated in Asia . Later finding it’s way to Egypt thought they are not sure how. In China it was a table staple until rice was introduced and took it’s place. In India and Africa it’s still a staple in daily life. We here in the States seem to only use it in wild bird food and cattle feed. Which is a shame because Millet is a valuable source of nutrients. It’s very high in Calcium and Iron. Plus Millet has ample amounts of B Complex Vitamins especially Lecithin.”
“The grain is a hearty crop needing little water and thrives in very poor soil. That’s why in Africa the grain does so well. Because it will go into a dormant stage when not watered and will start to grow again when the rains come. Millet is very non-allergic grain. Making it ideal for people who suffer food allergies to be able to use. The taste is very mild and kind of sweet making it very versatile in dishes.”
“Millet also comes in flour form and can be used in baked goods. But it has no gluten so it has to be combined with other flours. Otherwise the baked goods will not rise. The flour adds a nice nutty flavor to baking. Health food stores also carry a cereal call Puffed Millet. Which is just like puffed rice. When buying Millet make sure to get it from a health food store or supermarket. You don’t want to get the Millet used for bird food. That has the outer shell on it and will not work.”
“Millet is usually cooked in a 2 part water or stock to 1 part Millet. Some books say 3 to 1. But I cook mine 2 to 1 because I like a drier grain. Bring 2 cups of water or stock to a boil then add 1 cup Millet cover and simmer anywhere from 30-45 minutes. Until all the water is absorbed. If you toast Millet in a dry cast iron skillet for about 5 minutes on moderate heat before cooking it brings out a nice nutty flavor.”
“You can use millet in soups, stews, casseroles, stuffings, porridge, puddings, breads, soufflés, salads or as a bed of grains. It can be substituted for rice in any dish and is ideal for stuffing squash, eggplant, cabbage rolls or bell peppers. Onions and garlic love it. Try it in rice pudding instead of using rice. It combines well with cheese, lemon, white wine and soy sauce or tamari. Herbs that accentuate Millet are basil, thyme, lemon thyme, lemon verbena, marjoram, oregano, parsley, curry, bay, chives, fennel seeds, and ginger.”
Article by Tomi, Natures Bounty Moderator
See NaturesBounty Email List
(for chefs, cooks, and gardeners to share their knowledge from seed to harvest)
http://groups.yahoo.com/group/NaturesBounty
“You’ll benefit from plenty of protein when you include millet in your diet. Depending on the variety, millet’s protein content is very close to that of wheat, with a half-cup serving, cooked, providing 4.2 grams. One-half cup raw millet contains 11 grams of protein. Millet is rich in B vitamins, especially niacin, B6, and folacin and offers calcium, iron, potassium, magnesium, and zinc. Since millet contains no gluten, it cannot rise to form a light bread. For a raised bread, it’s best to combine it with wheat. Used alone, it’s ideal for making flatbread. The only grain that retains its alkaline nature when cooked, millet is ideal for those who are allergic to wheat and gluten.”
From Vegetarians in Paradise
http://www.vegparadise.com/highestperch29.html
“Millet is somewhat higher in protein than rice, sorghum, corn and oats, and higher in fiber than other cereals used for human consumption. These advantages of increased nutrition and fiber content make millet a valuable addition to various food products in today’s health-conscious marketplace.”
From Human Foods - Hulled Millet
http://www.glness.com/agway/millet.html
“Millet is highly nutritious, non-glutinous and like buckwheat and quinoa, is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates. Millet is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It is particularly high in the minerals iron, magnesium, phosphorous, and potassium. The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.”
From Millet - A Healthy Wholegrain
http://chetday.com/millet.html
Millet/1 cup cooked
Calories - 286
Total fat (g) - 2.4
Saturated fat (g) - 0.4
Monounsaturated fat (g) - 0.4
Polyunsaturated fat (g) - 1.2
Dietary fiber (g) - 3.1
Protein (g) - 8
Carbohydrate (g) - 57
Cholesterol (mg) - 0
Sodium (mg) - 5
Thiamin (mg) - 0.3
Niacin (mg) - 3.2
Magnesium (mg) - 106
Zinc (mg) - 2.2
From http://www.wholehealthmd.com/refshelf/foods_view/0,1523,72,00.html
More nutrition info: http://www.purityfoods.com/nutrition/hulledmillet.html
Soft Whole Wheat Tortillas
“Wheat berries are the whole, unrefined grain of wheat. They retain all their original goodness, including B vitamins, antioxidants, and fiber.”
http://www.nfb.org/vod/vspr0012.htm
Wheat Kernels (Berries) Nutrition Facts
“The University of Minnesota studied 30,000 women over nine years and found that those who ate at least three daily servings of whole grains, such as wheat berries, were 30 percent less likely to die of heart disease.”
http://www.ahc.umn.edu/NewsAlert/Sep99/091699NewsAlert/33946.htm
Spaghetti Sauce for Canning
Quick Soybean Soup
Unsloppy Joes (with TVP)
Textured Vegetable Protein (TVP) is a soy-based product low in fat and high in protein used as a meat extender or meat alternative. It absorbs the flavors of the food it is cooked with, and adds meat “texture” to main dishes and “meat” sauces while adding protein to the diet.
More about TVP:
http://www.nursehealer.com/Recipes4.htm
Barley-Cabbage Soup
Roasted Soybeans
Roasted Soybeans #1
Roasted Soybeans #2
Roasted Soybeans #3
Introduction to the benefits of Soy:
“In the last few years Soy has gone from the back- page “health food nuts only eat the stuff” To front- page news. With all the research being done on Soy and the proven benefits all kinds of people who normally wouldn’t think twice about eating Soy are now consuming it in ample amounts. What I’m going to do is give you an introduction to Soy and Soy based products to familiarize yourself with them. So you can be more comfortable when buying them. I will touch on various Soy items one at a time so it won’t be so overwhelming!”
“First though I would like to touch on some of the benefits of Soy. So you might be more inclined to try “let’s say Tofu” for instance! Research has shown that as little as 25 grams of Soy a day will benefit a person. Some of the benefits include reducing the risk of breast cancer, heart disease, prostrate cancer, and colon cancer. Along with helping ease the symptoms of menopause in women. People that have food allergies or are lactose intolerant can usually handle Soy because of the low rate of associated allergic reactions.”
“The New England Journal of Medicine did a study on Soy in reducing the risk of heart disease. The report stated the people who ate between 17 and 25 grams of Soy a day reduced their serum cholesterol 9.3 percent on average. Furthermore, their levels of LDL or “ bad cholesterol” declined 13 percent, while the levels of “ good cholesterol,” or HDL, were unaffected. Soy contains active ingredient called genistein which is what the scientists believe was responsible for the reduction in cholesterol. The study concluded that soy protein could reduce the risk of heart disease by 20 to 30 percent. Simply by eating 25 grams of soy protein a day.”
“Breast Cancer rates in Asian countries are four to five times lower than the United States. Scientists believe again that soy protein and genistein are the reason. In some studies done the researchers have demonstrated that genistein can block the formation of breast cancer cells. Genistein is similar to estrogen but a lot weaker. Genistein and other substances found in soybeans are known as phytoestrogens. In layman’s terms, plant-based estrogens. Again the research has shown that eating 25 grams of Soy a day seems to be enough to help prevent breast cancer.”
“Menopausal women can help reduce their symptoms such as hot flashes, mood swings, simply by eating soy foods. Genistein and other phytoestrogens from soy make the body think its receiving estrogen by filling the estrogen receptors. One cup of soybeans or a soy product such as tofu or soy milk produces as much estrogen activity as a 0.45 milligram Premarin tablet. Plus that’s without the risk of cancer associated with estrogen therapy.”
“In studies it has shown that Soy can help men in reducing the risk of prostrate cancer. Again it’s the genistein that seems to inhibit the growth of prostrate cancer cells. Scientists have concluded that the low rate of prostrate cancer among Japanese men is directly related to the high levels of genistein found in their diets.”
“Soy is very high in fiber and has been shown to help with digestive disorders and colon cancer. Because of the high levels of fiber (6 grams per cup of cooked soybeans). Studies show that people who consume a high-fiber diet have substantially lower colon and rectal cancer rates.”
“So these are just some of the benefits of eating Soy but there are a lot more than what I briefly listed. Many good books have been written on Soy. So check out your local library if you wish to learn more about Soy. I just wanted to give you a brief insight to the reasons that Soy should be included in your diet. That way you might be more inclined to give it a try. Plus there are so many great Soy based products out now. That it’s really easy to add it to your diet. Which is what I will be touching on in the next articles that follow.”
Article by Tomi, Natures Bounty Moderator
See NaturesBounty Email List
(for chefs, cooks, and gardeners to share their knowledge from seed to harvest)
http://groups.yahoo.com/group/NaturesBounty
Peanut-Butter Popcorn
Health Benefits of Peanut Butter:
“Peanut butter is a good source of Biotin, also called enzyme R or vitamin H, a member of the B-complex family which is essential for the normal metabolism of fat and protein as well as for the absorption of vitamin C. Biotin helps thin, splitting nails and is also said to be good for the hair. Peanut butter is also an excellent source of vitamin E, a potent antioxidant which protects polyunsaturated fatty acids in cell membranes from free-radical attack, thus helping prevent cancer. Some people are severely allergic to nuts.”
http://homecooking.about.com/food/homecooking/library/weekly/aa110397.htm?iam=anaconda&terms=peanut+butter+nutrition
Shelflife:
Peanut Butter (opened) - 2-3 months Refrigeration prolongs storage time
Peanut Butter (unopened) - 6-24 months Refrigeration prolongs storage time
More on Shelflife:
http://www.nursehealer.com/Shelflife.htm
Vegan “Fried Chicken”
Textured Vegetable Protein (TVP) is a soy-based product low in fat and high in protein used as a meat extender or meat alternative. It absorbs the flavors of the food it is cooked with, and adds meat “texture” to main dishes and “meat” sauces while adding protein to the diet.
More about TVP:
http://www.nursehealer.com/Recipes4.htm
Cornmeal Scrapple
Refried Soybeans
Kidney Bean Soup
Smashing Creamy Soup
From Living Without Dairy
http://www.veganSociety.com/info/info23.html
* Soya Dairy Alternatives:
“Soya milk is an alternative to dairy milk and is widely available in supermarkets and health food stores. It is most commonly made by soaking soya beans in water which are then strained to remove the fibre. It can also be made from soya protein isolate or soya flour. Compared to full fat cow’s milk, soya milk has a lower fat content, a lower proportion of saturated fat, and no cholesterol. It is low in carbohydrate and provides a good source of protein. Some brands may be fortified with calcium, vitamin-D2, vitamin-B12 and vitamin-B2.
Soya milk provides an alternative to cow’s milk for people with cow’s milk protein and lactose intolerance. Cow’s milk allergy is most common in infants, and specially formulated soya milks are available for babies. Other soya milks are not suitable as sole foods for young infants.
Previously, the media has linked soya milk with having a high aluminium content. However, the aluminium content of soya milks is generally lower than cow’s milk, and falls well within acceptable limits dictated by the World Health Organisation. Aluminium in soya milks can be regarded as negligible. Certain infant formulas (both cow’s milk and soya milk based) produced from concentrates have been reported as having high levels of aluminium and their suitability for infants has been questioned.
A number of different brands of soya milk may be purchased. These may be sweetened or unsweetened and vary in flavour. Market leaders are Provamel, Granose and Plamil. Some supermarkets also sell own-brand soya milk. In addition to soya milk, a range of flavoured soya desert and soya yoghurt products are available.”
From The Vegetarian Society UK - Information Sheet - Soya & Mycoprotein
http://www.vegsoc.org/info/soya.html
For more info:
http://www.soya-milk.com/
http://www.susx.ac.uk/Users/iane/vegan/soyamilk.html
NOTE: Recipe conversions from Metric to US measurements provided by:
GlobalGourmet.com Cooking Measures and Conversion Calculator
http://www.globalgourmet.com/cgi-bin/hts?convcalc.hts
For more Measurements and Substitutions:
http://www.nursehealer.com/Recipes6.htm
Ground Wheat Breakfast Cereal
Wheat Milk
Buckwheat maple pancakes
TVP “Taco” and Enchilada Filling
From Meat and Meat Substitute Recipes
http://dianagrayministries.net/recipes/5-meat-meatsub.html
Recipes are posted to this archive periodically as time permits. To check new recipes that may not have been posted yet, see:
Food Storage Recipes List
http://groups.yahoo.com/group/FSRecipes
Amaranth/Honey Bars
1. toast the seed in a heavy bottomed skillet with a lid, 1Tbsp at a time until it pops
2. place in a mixing bowl
3. repeat till all the seed has been popped
4. grease a 9x13 baking sheet
5. in the large heavy skillet combine the remaining ingredients & bring to a boil
6. reduce to a simmer & continue to cook till amber & thick
7. remove from the heat & stir in the amaranth
8. pour ino the prepared pan & cut in to bars
9. let cool & then recut the bars as needed
(Recipe by Dave Owens~Cardwell’s at the Plaza)
From Grain Recipes - VeggieChef
http://veggiechef.net/recipes/grains.htm
Peanut Butter Bread
Rice Bread
Buckwheat Pancakes
About the book:
Grinding your own flour and flaking your grains with the Family Grain Mill is easy, quick, and fun. In this book you will see how to incorporate freshly ground and flaked grains into many wonderful recipes. There are chapters on Breads, Rolls & Buns, Breakfast Foods, Granola, Entrees and Side Dishes, Seafood, Side Dishes, Pita-Tortilla-Quiche-Crepe’s-Pizza, and Cookie-Snack-Desserts. If you are new to the freshness and goodness of real breads made with fresh flours this basic book will get you started on the road to delicious and nutritious whole grain baked goods. Sections cover tips on using grains, equipment and ingredients, yeast bread recipes, rolls and buns, breakfast foods, entrees, side dishes, cookies and snacks and much more. A great, basic handbook to start healthier lifestyles. (65 pages)
http://www.urbanhomemaker.com/items/books/healthyeating/cookingbakinggrains.htm
http://www.nutritionlifestyles.com/dbook.htm
http://www.sportssolutionsinc.com/shop-preparedness/home.html
(Preparedness Store - Books)
Barley Milk
Chick-Pea Spread
From http://www.ajlc.waterloo.on.ca/Recipes/Legume/contents.html
Quinoa Spoon Bread (Nachinka)
Quinoa, pronounced keen-wah, is not a true cereal grain, but rather the botanical fruit of an herb plant. It is treated as a grain in cooking. The grains are small yellow flattened spheres, approximately 1.5 to 2 mm in diameter. When cooked, the germ coils into a small “tail” that lends a pleasant crunch. The Mother Grain of the Incas has been grown in the Andes of South America for centuries. Quinoa is a small seed about the size of millet. It is very high in protein and is closer to the United Nation’s FAO ideal balance for amino acids than any other common cereal grain. Quinoa is high in essential amino acids: lysine, methionine, and cystine, which are particularly important for vegetarian diets and in correcting deficiencies in legume diets. Quinoa is high in calcium, phosphorus, iron, vitamin E and some of the B vitamins. Colorado-grown Quinoa has a rich, delicate, nutty taste and can be substituted for nearly any grain in almost any recipe. Quinoa is quick and easy to prepare and expands about three times when cooked.
More Quinoa Recipes
http://www.nursehealer.com/Recipes17.htm
Whole Wheat Banana Bread
From The American Institute for Cancer Research
http://www.aicr.org/dessert4.htm
Corn Meal and Wheat Griddlecakes
The recipe for Quinoa Spoon Bread (Nachinka) called for Canola Oil. You can substitute your favorite cooking oil.
Here is an article about canola oil that tells why it is bad for you:
http://www.healthresearchbooks.com/articles/canola.htm
Be aware that there is also some misinformation circulating the internet on the subject. Here is the letter sent to an Urban Legends archive that keeps scams, hoaxes, and urban legends:
http://urbanlegends.about.com/science/urbanlegends/library/blcanola.htm
Here is a note on cooking oils from the article below:
“Polyunsaturated fats are liquid at room temperature and include corn, sunflower, soybean, sesame, and safflower oils. These oils are thought to help the body get rid of newly-formed cholesterol deposits on artery walls.”
http://www.fitnesslink.com/nutrition/oils.shtml
Anasazi Bean Tostadas
From happycookers.com
http://www.happycookers.com/wc.dll/recipes/divulge/S7314.html
Split Pea Soup
From Vegweb.com
http://www.vegweb.com/frames/food/soup/splitpea1.shtml
Meatballs (with TVP) for Spaghetti
From Fatfree.com
http://www.fatfree.com/recipes/meat-analogues/meatballs
* TVP (Textured Vegetable Protein is a meat substitute made from soy beans which is high in protein and low in fat. See also:
http://www.nursehealer.com/Recipes4.htm
Recipes are posted to this archive periodically as time permits. To check new recipes that may not have been posted yet, see:
Food Storage Recipes List
http://groups.yahoo.com/group/FSRecipes
Great Wheat Muffins
From “Country Beans” by Rita Bingham ISBN: 1882314115
Sally Lunn Bread
I don’t know where I originally got the following recipe; probably from a bread machine cookbook.
Sally Lunn Sally Lunn
1.5 lb 1.0 lb
Milk 2/3 cup 1/2 cup
Butter 4 tbs 3 tbs
Eggs 2 1
Salt 1 1/2 tsp 1 tsp
Sugar 1/4 cup 2 1/2 tbs
Flour 3 cups 2 cups
Yeast 1 1/2 tsp 1 tsp
I make substitutions/additions all the time, and I check the consistency of the dough after the bread machine has worked it for 5-10 minutes. If the consistency is off, I either add water or flour as necessary and restart the bread machine.
I don’t use milk. In place of milk I use water.
Sometimes I used dried milk powder, but I’m trying to quit.
Sometimes in place of the white sugar, I use brown sugar, or honey.
Bread still tastes good.
If you are using salted butter then, with the amount of butter suggested in this recipe, I suggest that you don’t add any extra salt.
(Unless you like dense loafs that haven’t risen much...)
Things that I’ve done to the above recipe that I’ve liked:
- added multigrain cereal mixes (adds texture and flavour)
- added rolled oats
- added different types of flour
- added different types of seeds/nuts (that I’d normally eat anyways) such as sunflower seeds, etc
I occasionally add other stuff that, in theory, should make it more nutritious, but sometimes I add too much and it throws the smell/taste off (eg. if you add too much granulated lecithin then you produce a loaf that is rather, er, raunchy).
Whole Wheat Pie Crust
From Whole Grain Breads and Proven Whole Grain Recipes
http://www.vcn.com/~giveshare/Health/health6.html
Whole Grain Muffins with Sunflower and Flax Seeds
From “Recipes For Change: Gourmet Wholefood Cooking for Health and Vitality at Menopause” by Molly Siple, Lissa DeAngelis ISBN: 0452272939
http://www.homeschoolzone.com/m2m/recipes/muffins-grain.htm
Soymilk
1. Clean whole soybeans or cotyledons by removing dirt and damaged soybeans.
2. Drop soybeans directly into three cups boiling water containing ¼ teaspoon baking soda and blanch for five minutes.
3. Drain and rinse with hot water.
4. Drop the soybeans directly into three cups boiling water containing one pinch baking soda and blanch for five minutes.
5. Drain and rinse with hot water.
6. Grind the blanched cotyledons or whole beans with three cups hot water (almost boiling) for three minutes using blender setting at high speed.
7. Cool till warm to touch and filter through cheese cloth by squeezing.
8. Simmer soymilk on a stove for 20 minutes. Stir occasionally. Add salt, sugar and flavors as desired. Refrigerate. Serve hot or cold.
Note:
1. Makes approximately three cups of soymilk.
2. Flavors may be added according to preference.
3. The recipe may be doubled or more.
4. The residue from milk is called okara. Okara can be used for baking products and pasta. Okara should be put in a refrigerator for use in a few days or in a freezer for future use.
From http://web.aces.uiuc.edu/faq/faq.pdl?project_id=1&faq_id=132
Homemade Soy Milk
Ingredients:
2 cups organic soy beans
bottled or filtered water
1 1/2 Tablespoons vanilla
1 1/2 C. Turbinado sugar (or white)
1/2 teaspoon lecithin granules (optional)
1. Soak soy beans overnight (or about 10 hours) in enough water to cover, and then some (they will expand greatly).
2. Drain and rinse the presoaked beans in hot tap water, then separate into three parts (can put into three bowls). Spray the inside of your cooking pot with cooking spray (Pam-type) to help keep the milk from scalding.
3. Pour one part into the blender and add 2 cups of bottled water. Blend on low and then gradually up to high for about 30 to 60 seconds, until well blended. Then pour into pot, and repeat for each part of soybeans.
4. On medium high heat, stirring often, bring this mixture to a boil.
WARNING: there is a chemical reaction that occurs when this reaches the boiling point, that causes the liquid to bubble up/boil over!! When this happens, immediately remove it from the heat and onto a potholder or trivet on the counter and stir it down until all the bubbles have gone down. While you are stirring it down, change the heat on your burner down to medium. When the bubbles are down, put the pot back on the burner and keep stirring. Gradually bring the heat up again, and let it come to a boil (stirring constantly) - it will bubble up again! Remove from heat again, stir down and lower the heat, etc... Repeat until it no longer bubbles up at the boiling point (usually takes 3 or 4 times).
5. Remove from heat (turn off burner), and stir briefly to prevent scalding. Put colander in the large bowl or other large pot (big enough to catch 3-4 qts.) in sink with the cheesecloth or gauze diaper in it. Briefly dampen the cloth and make sure it is centered on the colander.
6. Pour all the cooked mixture into the lined colander - this is a messy procedure, sometimes, so be careful not to spill. Set the pot with the strained milk, colander, etc. aside. Wash out the pot used for cooking, rinse well, and pour the strained liquid in it. Then, quickly put the colander with the cloth still in it (and smashed beans) back over the draining pot.
7. Bring the corners of the cloth together and twist, tightly, to squeeze out the excess milk. You may use a potato masher to further squeeze this out. In a separate saucepan, or in the microwave, heat 3 cups of water until almost boiling. Open up the twisted cloth and pour this hot water over it, then twist again. Squeeze again, and with a masher (or other tool), getting the last of the milk out. Pour the remaining soymilk into the other pan with the rest of it.
8. You may add the sugar now, and lecithin granules (if you wish), and stir well. This can be modified to your taste. Save the vanilla for after it cools.
9. Stir and bring to a boil on med. high; then reduce heat and simmer for 10 minutes, stirring often. Remove from heat, stir, and cover.*
10. Fill a plastic basin (or, if you don’t have one, just use the sink) with coldest tap water. Place the hot pan of milk in the cold water and run the tap to circulate and cool the milk, being careful not to get any of it in the pan. Continue cooling for about 10-15 minutes.
11. Remove pan from water and add 1 ½ Tablespoons of vanilla, stir well. Pour cooled milk into containers, and refrigerate immediately. It will keep for about the same amount of time as cow’s milk, and the more quickly you cover, cool, and refrigerate it, the better.
The leftover smashed beans (in the cloth) is called “okara”, and is very nutritious. You can add it to pancakes, cornbread, muffins, spaghetti sauce, veggie burgers, etc. for extra protein, texture, and moistness. It is great in cornbread! Just experiment with your quantities - I don’t use it as a substitute, I just add about ½ cup or more to my recipes. You can freeze it in bags or containers for later use (an added bonus for your money) - I love it!
*Pour yourself a cup of the hot soymilk to enjoy while you’re cooling the rest - it is delicious hot or cold!
From http://soymilk.freeyellow.com/
Quick homemade soy milk
From http://recipes.alastra.com/vegetarian/soy-milk06.html
NOTE: There is much controversy over soy at this time. I have concluded that I want the health benefits of soybeans in my diet. Here are some resources for information on the controversy about soy.
http://www.soyinfo.com/
http://www.fda.gov/fdac/features/2000/300_soy.html
http://www.soy.com/harmful.html
http://www.cnn.com/2000/HEALTH/diet.fitness/06/23/soy.danger.wmd/
http://www.nutritionalwarrior.com/tofu.htm
Whipped Butter and Peanut Butter
When we first came to a tiny town in Missouri from Los Angeles I would bake bread. While it was in the oven I would make peanut butter and make fresh butter. Fresh cow’s cream off the gallon of milk from a farm. Then it would go on the warm bread. Nice memory!
I used to put the peanuts, shells off, into the blender. We were buying roasted at that time. Peanuts in the blender and hardly enough oil to get it started so it would turn. Peanut oil. We would either use salted in the shell nuts or add a tiny bit to the mixture.
I also have a Champion Juicer that will take nuts through the place where a carrot would go and it makes fine nut butters. You remove the juicer screen and put in the ‘blank’. This causes the whatever...nut butter, frozen mixture (for ice cream) to go out since it does not need to be strained from pulp.
Whipped butter.........made mine yesterday. I make ‘Sun Butter’ and have for many years.
Whatever amount of real butter I have, softened, I put into the mixer bowl and add about half that amount of Sunflower Seed oil. Small bit of salt. This is Hain brand, real, and cold pressed. Put them in the mixer bowl together or beat the butter first a bit and Then add the oil. But whichever order START the MIXER SLOWLY...... Or it will fly! I work up to full power to get the most air into it.
By experimentation I have learned I can add more than half oil. It depends on HOW it sets up in the refrigerator. It will soften quickly so don’t set it out on the counter too early. You can spoon it on your bread! :o)
I also tried this with Mazola corn oil. Same pinch of salt. But that is because I like it. Leave it out if you want to. This tasted very nice..like corn on the cob that is buttered.
You are making something considerably more healthful than straight artery clogging butter. But without all the junk in margarine. Plus making it go farther. I save back stick margarine just to use if I want to cook with it. Easier to measure. But I think I will just use fresh butter for that. I almost never actually cook with it but for mashed potatoes so may as well use the stuff that tastes better.
You can make this ‘Sun Butter’ using Olive oil .
And you do NOT have to do anything but whip butter in the mixer. NO oils! I also have a whip on my Kitchen Aid K5A so it gets the most air. Use what you have.
Whipped Butter and Peanut Butter
I am not sure if this is what you are looking for, but I have done this for years. I got this recipe out of a cookbook that came with my Vita Mix.
Equal parts real butter & oil (I use light olive oil)
I just soften the butter by leaving on the countertop and use a whisk to mix together. It is spreadable like margarine and it freezes well. I make a pound of butter & 2 cups of oil each time. Then I put half in the refrigerator and half in the freezer. It is nice to have it waiting ready in the freezer.
Recipes are posted to this archive periodically as time permits. To check new recipes that may not have been posted yet, see:
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I’ve been whippin’ up a new cake creation<<
When I tried that, I had a pan of pudding.
Yours sounds good, try it with a dark chocolate ice cream.
http://www.organicconsumers.org/articles/article_16046.cfm
How to Survive a Government Raid on Your Farm
Farm to Consumer Legal Defense Fund, Posted Dec 9, 2008
Straight to the Source<<<
I am glad they are set up to work as a team, it will slow down the gov......inspectors.
I did not post the link for the Delaware Survival Library new file for it had only 2 posts in in, both on how to get ready for enacting anarchy......some of the files are about 1606.
All are pdf, so I did not try to open them tonight.
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