My class notes: Grains & Sourdough Bread

I went to a set of classes at the home of a friend of a friend, and learned exactly what I've been needing to learn for a while. This time the bread is turning out FABULOUS, my kids LOVE it, and are anxious for me to make more when we get low!!!

Grains Class, Amy Loveless, Saratogajacks.com

The book Amy referred to - "The Art of Baking with Natural Yeast, by Caleb Warnick & Melissa Richardson - I have a copy already, and have used, but not successfully, so I was grateful to have this in person training from someone who has used it with success, and to receive an actively growing live start to get started with.

In 1984 instant yeast came on the market, with lots of dire consequences.

The long yeast process was necessary, because it takes time to break the grains down properly. Grains are like legumes - you'd never try to have dry legumes ready to eat in 15 minutes!

Kamuth wheat is 5% gluten, vs 80% of others

Since then there has been a huge rise in auto-immune diseases, such as yeast infections, fatigue syndromes, autism (recently linked to leaky gut), etc., etc., etc.

5 Steps for Healing your Gut (I can't figure out for sure which steps were 3 or 4)

1. Go off the garbage you've been eating, like the rapid yeast breads, etc.

2. Replace with healthy foods for 2 whole weeks

Bone broth -- extremely healthy

Yogurt or kefir, raw cultured

Fermented vegetables

Coconut products

5. Plug the leaks - Colostrom from Dr. Anthony Klein Smith, chewable colostrom (bovine)

Natural sour dough breaks down the starches/carbs, and fills with enzymes instead! (Her diabetic husband would eat a regular roll and go up 220, eating the sourdough roll he'd go up 5!)

Self grinding flours are best - purchased ground flours are made in plants where machines divide up the ingredients, and put in other things, instead of grinding it complete.

(Recommends Silver Nugget hand crank, from ID, since the competition stole their design, altered one shape and had it made in China.)

Tools for Sourdough bread making

Big metal bowl from IKEA ($9.99)

Danish dough whisk from Amazon ($9.99)

Recipe

Note - IMPORTANT - for every cup of water you add one tsp salt.

4 C water

about 1 C start

(feed this mix with a handful of flour)

4 tsp salt

5 big scoops (about 1 1/2 C each) flour*

Optional ingredients

2 eggs (makes it fluffier)

2 tbsp coconut oil

seeds

1/2 C honey

pepper (counterbalance the sweet with not sweet)

2 tbsp ginger powder (old fashioned dough enhancer)

other flavorings as desired

(She didn't measure anything accurately,  it's not an exact science for her.)

*Flour questions - the sourdough method breaks down the wheat such that the gluten is negligible, so any flours, even the altered ones will work.

Leave in bowl, but place a clean garbage bag around it, and set it aside for at least 8 hours. Then you punch it down and separate it into loaves as desired, and let rise for at least 2 more hours. Bake in 350 degree oven until bread reaches 190 degrees internally, (about 30-40 mins). For a harder crust, put 2 inches of water in a pyrex dish on bottom oven shelf, 15 minutes before putting the bread in, at 400 degrees. Bake bread with the water for 15 minutes, then remove the water and turn down the oven to 350 degrees and finish cooking.

Feed your yeast/start with 1 C flour and 1 C water (not hot). Stir. It should be thick enough for a spoon to stand up, then it will last one week in the fridge. Remember yeasts are territorial, so do NOT put two yeasts next to each other, or store modern breads near your yeast starter! It could ruin them.

Sprouting Grains Class, Instructor Kimberly Shock (EXTREME athlete, vegan for many years, she uses sprouted grains for her nutritious diet.) I have her phone number if you have questions.

When sprouted, grains are GLUTEN FREE, as the sprouting process turns them into a vegetable.

In a quart jar, place 1/2 C of grains. Soak grains for at least 24 hours (different than other instructions you'll read). 

Rinse, rinse and rinse to get rid of the folic acid - you will do this twice a day. Do this between 3-7 days depending on what you are growing and how much you want it sprouted. (If you're going to the bathroom too often, maybe you grew it too long.)

Dehydrate sprouted grains on the lowest setting, sufficiently dried, they have long shelf (10 years), and can be used like normal grains, ground, etc.

You can sprout everything, (but if you sprout kidney beans they are poisonous until cooked.)

Sprouted grains are 1/2 the carbs of non-sprouted.

No dehydrator - you can dehydrate on cookie sheets outside, just protect from birds & other critters & weather...

OR use immediately as moist sprouts: Blend together 2 C sprouted wheat to 1 C water, use as a base for your recipes. (As I'm looking in the book Natural Yeast book, I notice that you usually use a little sprouted grain, and mix it with unsprouted ground grains.)

Wheat grass - 7 days to grow. "One ounce juice is better iron builder than a blood transfusion." 1 lb wheat grass has equivalent nutritional to 23 lb homegrown garden vegetables.

Sprouting provides 900-2000% nutritional improvement over non-sprouted grains. Sprouting makes it a vegetable. (Even dehydrated.)

Sprouted Almond Milk recipe

1 C almonds - soak for 24 hours

Drain, rinse 4-5 times until water runs clear

In blender, combine almonds and 4 C cold water (for cold milk)

1-2 T sweetener (optional)

Blend 3 minutes, and drain through cheese cloth, or similar to remove solid particles.

Teriyaki Marinade

¼ C cooking oil
¼ C soy sauce
¼ C vinegar
1 tsp ground ginger
1 clove garlic, minced
2 Tbsp molasses

Pour marinade over meat.  Cover, chill for 4-6 hours or overnight.  Turn or spoon marinade over meat occasionally to coat evenly.  Drain, reserving marinade. Use to baste meat during last 10 minutes barbequing.  Makes about 1 cup.

 

I usually just turn the meat and sauce onto a baking dish and bake until the meat is done.  Serve with rice or potatoes.

Roasting Pumpkin

You can only do this with a freshly carved pumpkin! Do not use on a pumpkin that has been carved and sitting out for several days.

To bake a fresh 6 to 7 pound pumpkin, halve the pumpkin crosswise and scoop out the seeds and strings. Place halves, hollow side down, in a large baking pan covered with aluminum foil and add a little water. Bake, uncovered, at 375< for 1 ½ to 2 hours or until fork-tender. Remove. When cool, scrape pulp from shells and puree, a little at time, in food processor or blender. Mix with a little salt.

To freeze pumpkin puree. Put 1-2 cups in freezer bags along with spices and use in pies.

To use pumpkin puree for recipes: Line a strainer with a double layer of cheesecloth or a flour sack dish towel and let the pumpkin sit to drain out the extra moisture BEFORE cooking with it. Pumpkin is very moist, so in order for your recipe to come out correctly, you MUST strain it.

 

(From Tawra Kellam.  Her article includes recipes for Pumpkin Smoothies, Pumpkin Pancakes, and Pumpkin Syrup!  Click on her name to take you to the link.)

Roasted Pumpkin Seeds

(Pumpkin or squash seeds may be used.)

 

Method 1:

 

Soak unwashed seeds  in a heavy salt brine overnight.  Bake in 280 degree oven until crisp.

 

Method 2:

 

Boil seeds in water for 5 minutes.  Drain well.  Sprinkle with salt or seasoned salt.  Place a thin layer on a cookie sheet.  Bake at 250 degrees.  Stir after 30 minutes.  Bake 1/2-1 hour more or until crunchy. (From Tawra Kellam.)

Jane Martin's Bean Softening Recipe

1 tbsp salt

4 c dried beans

13 c water

Sort and wash beans. Bake in a large covered pot overnight at 250 degrees. When they are done, you can remove some of the water and add a can of Rotel tomatoes. Extras can be frozen for later use. I haven’t tried halving this recipe, but I suspect you could do it.

This recipe works even with the very old beans from your food storage. I have used some from my grandmother that were at least 50 years old. They were very good.

(From Cousin Jane Martin.)

Italian Dressing Mix - homemade

Ingredients

• 1 tablespoon garlic salt
• 1 tablespoon onion powder
• 1 tablespoon white sugar*
• 2 tablespoons dried oregano
• 1 teaspoon ground black pepper
• 1/4 teaspoon dried thyme
• 1 teaspoon dried basil
• 1 tablespoon dried parsley
• 1/4 teaspoon celery salt
• 2 tablespoons salt

Directions

1. In a small bowl, mix together the garlic salt, onion powder, sugar, oregano, pepper, thyme, basil, parsley, celery salt and regular salt. Store in a tightly sealed container.
2. To prepare dressing, whisk together 1/4 cup white vinegar, 2/3 cup canola oil, 2 tablespoons water and 2 tablespoons of the dry mix.

*With a diabetic in the house, I leave out the sugar.

Original recipe at:  http://allrecipes.com/Recipe/italian-dressing-mix/detail.aspx

Homemade Biscuit Mix with Recipes

8 C flour
1/4 C baking powder
4 t salt
1 ½ C shortening

Mix dry ingredients then cut in shortening. Store in airtight container for 2 months. Makes 11 cups mix.  Use as you would Bisquick.  Some recipes are included here.  FInd additional Bisquick recipes at: http://www.bettycrocker.com/products/prod_bisquick.aspx

Biscuits

2 1/4 C biscuit mix
2/3 C milk

Heat oven to 450 °.  Stir ingredients until soft dough forms.  Turn onto surface dusted with baking mix.  Knead 10 times.  Roll until ½” thick.  Cut with 2 ½” cutter.  Place on ungreased cookie sheet.  Bake 8-10 min or until golden brown.  9 biscuits.

Drop Biscuits: Do not knead dough.  Drop by spoonfuls onto greased cookie sheet.

Pancakes

2 C biscuit mix
1 C milk
2 eggs

Stir ingredients until blended.  Pour by scant 1/4 cup fulls onto hot griddle.  For thinner pancakes add 1 ½ cups milk.

Waffles
2 C biscuit mix
1 ½ C milk
1 egg
2 T oil

Stir ingredients until blended.  Pour one cup of batter on average size waffle iron.  For crispier waffles, add a bit extra milk.

Other favorite recipes with this mix:
DeLonne's Best Cornbread Recipe
Bisquick's Coffee Cake

35 Speedy Hamburger Meals

I purchase hamburger (or ground turkey) in bulk portions, brown, package and freeze in family or recipe portions.  I usually cook it with several onions.  You could cook some with and some without onion -- simply label the packages.  This freezes well, and is SO quick to defrost and have ready to use!

Each recipe requires one pound of browned ground meat.  Most of the following recipes assume you have added one chopped onion to the portion. 

Keep your cupboards stocked with basic items such as canned tomatoes, tomato sauce, ketchup, tortilla chips, taco seasonings, canned mixed vegetables, canned beans, pork and beans, all sorts of cream soups, etc.

(Tacos) 1 can refried beans, 1 pkg taco seasoning with water and/or tomato sauce as directed on the package.  Cook and stir until heated through and thickened according to taco seasoning pkg directions.  Spoon on tortillas (crisp or soft, flour or corn) and serve with chopped lettuce, tomatoes and cheese if desired.  Also good with tortilla chips.

(Sloppy Joes) Add ½ cup catsup, ¼ cup water, ½ cup chopped celery, season to taste with salt and pepper.  Cook and stir until bubble and slightly thickened.  Serve over bread, in buns or hard rolls.

(Quick BBQ)  Add bottled or homemade barbeque sauce - serve over bread, buns, or noodles.

(Hamburger Hash browns) Add one large or two medium baked potatoes, chopped or shredded, season with salt and pepper.  Cook stirring occasionally until potatoes are lightly browned.  Serve with catsup.  Can use more potatoes to make more servings from one pound of meat.

(Hamburger Gravy) Sprinkle 3 Tbsp flour over meat, stir in very well.  Add 2 cups of milk or water (I prefer water), salt and pepper, and if desired a dash of garlic salt and 1 Tbsp Worcestershire sauce.  Cook, stirring, (constantly if made with milk, or occasionally with water,) until boiling and thickened.  Serve over bread, rice, biscuits, baked potato or noodles.

(Vegetable Beef Soup) Add one large chopped carrot, one stick celery chopped, one can (16 oz) tomatoes which have been mashed, (do in blender), 1/8 tsp salt, ¼ tsp basil, ¼ tsp oregano, 3 potatoes scrubbed and chopped, 1/8 tsp pepper, ½ tsp thyme.  (May also add cooked beans - such as pinto or kidney, or, green beans.)  Simmer until vegetables are crisp tender.

(Quick Mexican Chili)  Add 2 cans (14 oz) kidney beans, 16 oz tomatoes pureed or mashed, salt, pepper, 1 Tbsp chili powder or more according to taste, diced jalapeño peppers and/or tabasco sauce if desired.

(Individual Pizzas) Add tomato sauce, oregano, basil, thyme, and salt.  Spoon onto English muffin halves; top with mozzarella cheese (and any other toppings desired).  Broil until melted.  (This is great on top of french bread sliced lengthwise as well!  Use any pizza toppings!)

(Potato Bar Topping) Add chopped onion, steamed broccoli, velveeta cheese, a little water if too thick, season with salt and pepper.  Serve over baked potatoes.  Can also add steamed carrots if desired.

(Hamburger & Quiche Pie) Heat oven to 400̊, grease large pie plate.  Stir ½  tsp salt and ¼ pepper, (I like more pepper) into meat.  Spread in pie plate.  Beat 1½ cups milk with 3 eggs, salt and pepper to taste and ¾ cup Bisquick  until smooth (15 seconds in blender or 1 minute with hand mixer.)  Pour batter into pie plate over meat mix.  Bake 25 minutes.  Top with 2 sliced tomatoes; (if not available, use a layer of ketchup.)  Sprinkle with 1 cup shredded cheese.  Bake another 5-8 minutes until knife inserted in center comes out clean.  Cool 5 minutes.  Cut in 6-8 wedges.  Serve with additional ketchup or salsa.  Can be frozen and reheated in microwave.

(Tater-tot Casserole) Warm 1 can french cut green beans, drained, 1 can cream of mushroom soup and salt and pepper to taste.  Place in bottom of casserole dish.  Lay frozen tater-tots on top.  Bake about 15 minutes in 425̊ oven.  Serve with catsup.  (Use different soups and vegetables for change in taste.)

(Quick Hamburger Pie) Cook 3 medium potatoes cut in 1 inch cubes and a pkg of frozen mixed vegetables in a little water about 10 minutes.  Mix meat and vegetables in casserole dish along with 1 can cream of mushroom soup.  Heat about 10 minutes then top with biscuits (made from scratch, mix or refrigerator biscuits) and bake at temperature for time specified for biscuits.

(Bean & Tomato Bake) Brown 1 cup sliced celery into meat and onions.  Add 1½ cup water, ¾ cup tomato paste, 1 tsp paprika.  Simmer 5 minutes and add 1 can pork and beans, and 1 can drained lima beans.  Bake at 425̊ 25-30 minutes.  Can be topped with biscuits during the last 15-20 minutes of baking time.

(Baked Beans) Add ½ tsp thyme, ½ tsp dry mustard, 2 Tbsp vinegar, 3 Tbsp brown sugar, 1 can tomato sauce, ½ tsp salt, a quart-size can pork and beans.  Mix well, simmer about ½ hour stirring occasionally.
  
(Souperburger Sandwiches) Add 1 can chicken gumbo soup, 1 Tbsp prepared mustard, ⅛ tsp pepper.  Heat through, stirring often.  Serve over hamburger buns or rolls, split and toasted.

(Chicken Gumbo Gravy) Add 1 can chicken gumbo soup, ½ cup catsup, 1 tsp mustard, salt and pepper.  Simmer 20 minutes.  Serve over rolls, buns, potatoes or pasta.

(Spicy Soup) Add sauteed ¼ cup chopped green pepper and ¼ cup chopped celery, and ½ tsp marjoram leaves, 1 tsp sugar, 1 tsp Worcestershire sauce, ½ cup chili sauce (or catsup), 1 (16 oz) can tomatoes, cut up, 1½ cups water, ¾ cup pearl barley.  Bring to boil, simmer, covered, about 30-35 minutes.

(Oriental Vegetables) Mix together: ⅓ cup cold water, 3 Tbsp soy sauce, 2 Tbsp pineapple juice, 2 tsp cornstarch, and ¼ tsp ground ginger; set aside.  In 2 Tbsp oil, or 2 Tbsp broth (1 cube) stir 3 cups loose-pack frozen mixed oriental vegetables which have been thawed (microwave for very short time).  Stir for about 3 minutes or until crisp and tender.  Stir sauce, add to skillet.  Cook, stirring about 3-4 minutes or until thick and bubbly.  Add meat, serve over rice or chow mein noodles.

(5 Bean Baked Beans) This recipe needs two pounds cooked hamburger with onions.  Drain and mix the following: 1 large can pork and beans, 1 can kidney beans, 1 can lima beans, 1 can red beans, and 1 can pinto beans.  Add 1 cup catsup, ½ pound bacon (cooked and crumbled), 2-3 Tbsp brown sugar, 2 Tbsp vinegar.  Bake until heated through.

(Spaghetti Pie) Cook 6 oz spaghetti and drain.  Stir in 2 Tbsp butter, ½ cup Parmesan cheese and 2 well-beaten eggs.  Form spaghetti mixture into pie plate to make crust.  Spread 1 cup cottage cheese in crust.  To the meat add ½ cup chopped green pepper, 1 (8 oz) can tomatoes, chopped, 1 (6 oz) can tomato paste, 1 tsp sugar, ½ tsp garlic salt, 1 tsp oregano.  Heat then turn into crust.  Bake about 20 minutes at 350̊, add ½ cup grated cheese and bake 5 minutes more.

(Scalloped Potatoes) Mix together pre-cooked meat, 1 can cream of chicken soup and 3/4 cup evaporated milk and mix well.  Grease 9 X 13 pan, place 4 cups thinly sliced raw potatoes in the pan.  Pour the meat mixture over the potato slices.  The original recipe says bake 1½ hours, but by using the larger pan and slicing the potatoes very thinly or by parboiling the potatoes ahead the time is greatly reduced.
  
(Extra-Speedy Stroganhoff Gravy) Add 1 can cream of vegetable soup and 1 cup sour cream.  Mix well and heat.  Serve over rice or noodles.

(Shepherd’s Vegetable Pie) Add 1 can tomato soup, ½ cup sliced carrots, ¼ cup sliced celery, 1 small pkg frozen peas.  Mix well; put in casserole dish, cover with mashed potatoes.  Sprinkle with grated cheese.  Bake at 350̊ for 1 hour.

(Creamy Layered Enchiladas) Add 1 can cream of mushroom soup, 1½ cups milk, 1 can enchilada sauce; (I make my own by mixing together one can tomato sauce mixed with cumin, chili and garlic powder). Cut 8 oz corn tortillas into sixths and grate ½ lb cheese.  Line half tortilla pieces in bottom of pan, pour in hot - nearly boiling - hamburger mixture.  Sprinkle ½ of cheese.  Repeat layers.  Bake at 350̊ for 30-40 minutes.

(Stroganoff - Quick & Super Delicious) Stir in  2 Tbsp flour, 1 can each cream of mushroom and cream of chicken soups, ¼ tsp seasoning salt, ⅛ tsp garlic powder and 1 Tbsp Worcestershire sauce.  Heat thoroughly.  Add 1+ cup sour cream just before serving.  Serve hot on cooked egg noodles or rice.

(Taco Soup) Mix one pkg of taco seasoning mix with the meat & onions.  Add 1 can (16 oz) diced tomatoes, 1 can (16 oz) kidney beans undrained, 1 can (17 oz) corn undrained, 1 can tomato sauce.  Cook about 15 minutes to blend flavors.  Serve in bowls, top with cheese.  Eat with tortilla chips.  (Makes great dutch oven camping recipe - use chips instead of spoons!)

(Fast ‘N’ Easy Chili) To 1½ pounds cooked hamburger add 1½ cups water, 1 can tomato sauce, 1 envelope Lipton (beefy mushroom) recipe soup mix (or whatever is on hand that’s close), 1 Tbsp chili powder, 1 can (16 oz) red kidney beans, drained.  Microwave about 10 minutes stirring occasionally; OR on stove simmer, covered, stirring occasionally about 20 minutes.

(Rice Lasagne) Add 12 oz tomato sauce, ⅓ tsp garlic powder, 1 tsp sugar, dash pepper, ½ tsp oregano leaves, 1 tsp parsley flakes.  Simmer 10 minutes.  While cooking, mix 1½ cup cottage cheese with 2 cups cooked rice.  Layer rice with meat--at least two layers each.  Top with grated cheese and bake at 350̊ until hot and bubbly.  By using a large flat dish instead of taller round casserole, the baking time is reduced.

(Spanish Rice) To meat add 1 minced clove garlic, 2 tsp chili powder, ½ tsp oregano, ½ tsp salt, 1 can diced green chilies, 1 can tomatoes (8 oz) and ¾ cup water.  Bring to boil, breaking up tomatoes.  Add 1½ cup dry Minute Rice; cover and remove from heat.  Let stand 5 minutes.  Sprinkle with 2 tsp chopped parsley and 2 slices American Cheese cut in triangles.

(Mexican Macaroni Bake) Add 2 cups cooked salad macaroni, 1 can cream-style corn, 1 can tomatoes, drained, 1 can peas, 1 chopped green pepper, 1 small can mushrooms, drained, 1 can pitted black olives, salt and pepper to taste.  Pour into 2 casseroles, top with cheese and bake 20 minutes at 350̊.

(Hamburger Pie) Add 1 can tomato soup, ⅓ cup water, 1 can green beans, drained.  Mix well.  Heat to boiling.  Place in casserole dish and top with mashed potatoes.  Sprinkle with grated cheese and bake at 350̊ for 20-30 minutes.

(Corn Chip Chili Pie) Season meat with 1 clove garlic, finely chopped, ½ cup chopped celery, 1 tsp Worcestershire sauce, ¾ cup catsup, dash pepper.  Add 1/4 cup crushed corn chips, 1 15 oz can chili with beans, 1 10 oz can enchilada sauce and 1 (8 oz) can tomato sauce, (I also like to add 1 can drained corn).  Pour into greased 2 quart casserole and spread with 1 cup sour cream.  Sprinkle with ½ cup grated cheese and ½ cup crushed corn chips.  Bake about 5 minutes to melt cheese.

(Tasty Taco Salad) Add 1 (7 oz) can green chili salsa and heat.  Combine 1 head lettuce torn or cut, with three chopped tomatoes, 1 chopped avocado, 4-5 green onions chopped, 2 cups grated cheddar cheese, 1 (15 oz) can kidney beans, drained.  Add to cooled hamburger mixture and toss gently.  Serve atop or with tortilla chips and salad dressing of your choice.

(French Bread Cheese Soup) Add 1 diced green pepper, ½ cup sliced celery to meat.  Cut top off 1 loaf french bread and hollow out.  Tear enough bread taken out to make 2 cups small pieces.  To meat, add 1 tsp salt, ⅓ tsp pepper, 1 or 2 cans cheese soup and 1 Tbsp Worcestershire sauce.  Simmer 5 minutes.  Stir in bread pieces.  Spoon mixture into crust shell.  Place cheese triangles on top and cover with bread top.  Bake on ungreased baking sheet about 6 minutes - until cheese melts.

(Chili ‘N’ Rice Pie) Stir in 1 (16 oz) can tomatoes, cut up, 1 can undrained kidney beans, ½ cup Minute Rice, ½ cup water, 3 Tbsp chopped green pepper, 1½ tsp chili powder, ½ tsp each salt and garlic salt.  Simmer covered for 20 minutes, stirring occasionally.  Top with ¾ cup shredded cheddar cheese.  Cover and heat about 3 minutes or until cheese melts.  Sprinkle with corn chips around the edge, garnish with sour cream if desired.  Corn chips may be crushed.