Whole Foods for the Whole Family

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#1 The Recipe       Page One                                    
Master this recipe and you will be well on your way to making a successful transition to whole foods cooking! Do it with your children from the very first try. They will be fascinated with the process. No grain mill needed. An Osterizer Blender (450 watts with glass bowl from Internet, Kmart, Walmart etc. $35-$60) works well. Use any grain or combination of grains. From our Breakfasts cookbook.

AMOUNT: 3 - 4 Servings ( 8--6" pancakes or 3 to 4--7" waffles )

1. Place in blender; blend at highest speed 3 minutes (less in a Vita-Mix or Bosch), while adding enough liquid to maintain a vortex: 

    1 cup buttermilk or yogurt thinned with water to same 
       consistency or 1 1/4+ cups for waffles
--a thinner batter is best 
       (Non-dairy allergy alternatives: rice, coconut, almond milk, 
        apple juice or apple sauce + 1 Tbsp. vinegar) The idea here is that you
        need about a cup of liquid--even just water will do with a tablespoon of
        yogurt, whey, buttermilk, or even lemon juice (an acid medium) will to 
        get The Two Stage Process activated (We'll talk more about that later).
1 tablespoon olive oil  (optional, but recommended)
     1 teaspoon vanilla extract
(optional for flavor, omit with buckwheat)
1/2 cup uncooked rolled oats or whole oats or other grain
     1/2 cup brown rice, buckwheat, corn, millet, or other grain 
These are raw whole uncooked grains, not flour! We urge you to
         experiment  with millet, barley, spelt, and our favorite--Kamut® grain 
         for varied tastes and textures. Avoid bothersome allergies. For those who  
         are gluten intolerant try the gluten free grains: brown rice, corn, and 
 The idea here is to use about a cup of grain. We suggest starting
         with brown rice and oats because they are readily available in grocery

2. Cover blender and let stand at room temperature several hours or overnight
    for improved nutrition. Optional but recommended: See The Two Stage
(Be patient. We'll explain all of that later.) If you are preparing for
    more than four servings, pour the mixture into a separate container to set
    aside and repeat the recipe. Most blenders cannot handle a doubled recipe. 

3. Preheat griddle on medium-high (until water drops sizzle on surface), 
    or waffle iron at highest temperature.

4. Just before baking, add and reblend for 1 to 3 or more minutes until smooth:

     1 egg (or alternative, optional but recommended)
     1 tablespoon flax seed (Optional for added nutritional value)
     Additional liquid (as needed to keep batter churning around a vortex
                                see photo on page 2)

5. Blend in thoroughly, but briefly, "sifting" these through a small strainer 
    (assist with rubber spatula, if needed):

   1/4 teaspoon baking soda
   1/2 teaspoon salt, to taste
(Believe it or not, a little salt enhances a 
     sense of sweetness in whole grain baking It overcomes the "flat" taste feeling.)
   1 teaspoon baking powder
(Optional: With the Two Stage Process the baking powder can be omitted and the baking soda increased to 1/2 to 1 teaspoon as needed).  
    Technique tip: If you can successfully drop the soda & salt into the vortex
        and break any lumps up in the spinning blades, (Yuck! if someone bites 
        into one.) you can omit sifting.

6. Bake on hot griddle or in waffle iron (3 to 5 minutes until crisp), lightly 
   sprayed with non-stick olive oil spray as needed.


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Add liquid

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Olive oil, optional
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Vanilla, optional

"Prior to this recipe we did not have pancakes at all in our house because of my 10 year old son's allergies. Now we can make them with the allergy alternative grains. The whole family loves them. Now we make them at least 2 to 3 times a week. . . sometimes even for a silly supper!"  Reesa D. Florida


  Continue Lesson #1 Ingredients and Methods

Sue Says:
"Too many people believe the myth that whole foods means wheat and yeast breads. That presents a challenge for the gluten intolerant and beginning bakers. Many just give up. I'm here to tell you that starting with quick breads and the multigrain choices they offer is so much easier! "

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