Whole-grain bread is delicious. It’s also very healthy. In fact, whole-grain bread is so good for you that I encourage you to learn to make your own. As I’ll explain below, there are several compelling reasons to make your own whole-grain bread.
You might be surprised to read this recommendation, especially if you’ve been avoiding grains. But I spend hours every day reading the most updated scientific literature about health. So I can tell you with confidence that the current fad pushing people to eat a high-fat no-grain diet is not backed by tradition, culture, or science.
Here is a great Upside Down Apple Cake recipe as an alternative to apple pie. Enjoy!
Time: 35-40 min
Ingredients Topping ¼ cup packed raw sugar ¼ maple syrup ½ tsp ground cinnamon 2 medium apples, peeled, cut into 1/2-inch wedges 1 tbsp arrowroot flour or corn starch
Cake ¼ cup buttermilk/yogurt/coconut or nut milk 2 eggs ½ cup maple syrup + ¼ cup raw sugar ¼ tsp coconut oil (or sunflower oil or butter) 2 and ¾ cups of flour (I use freshly ground kamut and oat) ¼ tsp baking soda ½ tsp baking powder ¼ salt 1 tsp cinnamon powder 1 tsp vanilla
Heat oven to 325°F. Rub the bottom and sides of 8- or 9-inch square pan with coconut oil.
In 1-quart saucepan, melt 1/4 cup butter over medium heat, stirring occasionally. Stir in maple syrup and raw sugar. Heat to boiling; remove from heat. Stir in 1/2 teaspoon cinnamon. Pour into pan; spread evenly. Pour arrow root powder over apples and stir. Arrange apple wedges over brown sugar mixture, overlapping tightly and making 2 layers if necessary.
In medium bowl, mix (can sift the flour for a lighter and fluffy cake) flour, baking powder, 1/2 teaspoon cinnamon and the salt; set aside. In large bowl, beat 1 cup granulated sugar and 1/2 cup butter with electric mixer on medium speed, scraping bowl occasionally, until fluffy. Beat in eggs, one at a time, until smooth. Add vanilla. Gradually beat in flour mixture alternately with milk, beating after each addition until smooth. Spread batter over apple wedges in brown sugar mixture.
Bake about 40 minutes or until toothpick inserted in center comes out clean. Cool on cooling rack 15 minutes. Meanwhile, in medium bowl, beat whipping cream on high speed until it begins to thicken. Gradually add 2 tablespoons granulated sugar, beating until soft peaks form.
Run knife around sides of pan to loosen cake. Place heatproof serving plate upside down over pan; turn plate and pan over. Remove pan. Serve warm cake with whipped cream. Store cake loosely covered.
This nourishing soup is a delicious way to naturally boost your immunity. Traditionally prepared in cultures throughout the world, bone broth is easily digested and provides a wealth of nutritional and immune support factors. I myself do not eat meat and promote a 85/15 ratio diet of plant foods to animal foods. When people have lost blood from surgery or other causes and/or are undergoing chemotherapy, the blood nourishment from the addition of the animal bones is specifically helpful for recovery. I have no vegetarian alternative, but you can make the soup without the animal bones and it will still be extremely beneficial and immune boosting, but less helpful for those with iron anemia. For beef alternatives, many people use elk or lamb. I understand and respect anyone that chooses not to consume this for ethical reasons, but as Ben Franklin so eloquently wrote, “A place for everything, everything in its place.”
Baking cookies and sharing them with friends is part of our family’s holiday tradition. This year, I created a new recipe that I’d like to share with you. It’s a delicious holiday treat (made with spelt, walnuts, and other healthy ingredients) that I hope you’ll enjoy as much as we do!
4 oz butter (1 stick butter)
2 oz coconut oil
1 ½ teaspoon vanilla
½ cup maple syrup
1/3 cup coconut sugar
1 cup oat flour
1 cup sprouted spelt flour *
½ cup Pamela’s baking mix
½ teaspoon sea salt
1 ½ cups chopped walnuts*
1 cup shredded coconut, toasted on stove for 2 minutes, stirring frequently
Sugar and spice topping:
1 tsp. cinnamon
1/8 tsp. cardamom
2 tsp. maple sugar
1 tsp. coconut milk powder
Soften butter and mix with coconut oil and vanilla. Beat in maple syrup and coconut sugar.
Sift oat flour, spelt flour, baking mix, and sea salt and add to wet ingredients.
Fold in chopped walnuts and coconut.
Shape into crescents and refrigerate for at least 1 hour before baking.
Preheat oven to 350 degrees F convection.
Bake cookies for 20-25 minutes, or until golden brown.
Remove from oven, place on rack to cool, and using a sifter, dust cookies with the sugar and spice mixture.
The tradition of baking and sharing holiday cookies is one that my family enjoys. Of course, I like to make our treats as healthy as possible. I have special memories of the delicious cookies that my mother made at Christmas, and I’ve updated her recipe, making it with healthy ingredients. It’s our favorite holiday cookie recipe, and I’d like to share it with you.
2 cups ground pecans: I use a wooden rolling pin to crush the pecans
2 cups flour: I use a combination of 1 cup organic oat flour (freshly ground from organic whole oat groats), ½ cup coconut flour, and ½ cup sprouted spelt flour. (If you prefer a less crumbly cookie, substitute kamut flour for the oat flour.)
I rarely question any food that much of the world has been using for thousands of years. Eventually, science confirms the health benefits of foods and medicines of traditional cultures, and I believe that holds true for coconut. However, a food that is used liberally in one culture does not necessarily mean that the health benefits transfer to other cultures—we must take into consideration climate, other dietary factors, genetics, and lifestyle.
Coconut (Cocos nucifera L.) grows near the equator, and is a staple for people who live in areas that are hot and sunny all year round. All parts of the coconut tree are used in the daily life of people in traditional coconut growing areas, and the coconut itself (which is actually a fruit, nut, and seed) is especially valued for its nutritional and medicinal benefits. Coconuts offer coconut water, coconut flesh, coconut milk, and coconut oil produced from the kernel. The shell, husk, and leaves are also used for creating a variety of household and decorative items. Continue reading “Myths and Truths About Coconut: And Two Delicious Recipes”