A note on the recipe sampler: What is stated in this first recipe regarding oils, honey, etc… applies to all the following, even if their ingredients are not as explicitly elucidated.

Miscellaneous Muffins

Day 1:

Place in blender in order given:
½ cup water
½ cup full fat plain yogurt (not vanilla),
preferable made from raw-milk produced by cows grazing on grass, not grain.
2 tablespoons (1/8 cup) to 1/3 cup virgin coconut oil
1/3 cup honey (raw, fresh, unfiltered preferred)
2/3 cup *whole wheat pastry berries (or 1/3 pastry + 1/3 kamut)
1 1/3 cups rolled oats (or 2/3 cup of oat groats)

Blend in blender on the highest speed for 3 minutes
If you blender is glass, cover with bag and let sit for 12-24 hours. If plastic, we encourage you to pour the batter into a glass bowl to sit rather than in the plastic.

Day 2:

Preheat oven to 350º. Grease muffin pan (extra virgin olive oil, butter, or palm oil/palm shortening preferred, also for all recipes that follow)

Add to blender: (Note, also first add your batter/mix back in if you needed to remove it!)
2 eggs
½ teaspoon baking soda
1 teaspoon real *sea salt or Real Salt
1 ½ teaspoons aluminum free baking powder
2 teaspoons cinnamon

Blend in blender on highest speed for 1 minute. Stir briefly with knife or spatula first, if needed, to ensure even mixing.
Pour batter evenly into muffin pan.
Bake for about 12-16 minutes or until a toothpick comes out clean from center and tops of muffins don’t look glossy

Variations:
In place of cinnamon, add 1-teaspoon vanilla.
Preheat oven to 375º instead of 350º. Leave cinnamon out and blend as above; then mix in with mixing spoon 1-cup fresh or frozen blueberries.
Toasted Oatmeal
Taken from Nourishing Traditions by Sally Fallon, makes approx. 4-6 servings

Toast one cup of oats until lightly browned.
Crack the oats in a grain mill, coffee grinder, or blender (crack, don't turn into flour;)
Combine 1½ cups water with ¼ cup of yogurt. Stir in cracked oats. Allow to soak in a warm place for 12 to 24 hours.
When ready to prepare, add another 1½ water and bring to a boil in a pot.
Add the oat mixture and 1 tsp of real/sea salt (most sea salts are not sea salts) to the boiling water and mix well. Allow mixture to return to a boil then reduce heat. Allow to coke and thicken for about 5-10 minutes (be careful you don't burn it to the pot or pan).

Top with a generous portion of Organic Valley or other good quality butter, raisins, shredded coconut, etc… You may also sweeten it with a small amount of maple syrup.

Cracked Spelt Cereal

A tasty and cost effective alternative to expensive extrusion pressed boxed breakfast cereals, which rob our bodies of numerous needed substances and give little in return except for a slew of gastro-intestinal diseases and refined sugars that contribute to ADHD and ADD.

Day 1:

If you have grain mill (or a coffee grinder, as Sarah Fullerton impressively improvises with!), crack one-cup Spelt berries (Serves 2).

If you have a blender, do the same, probably using a relatively high setting. Cracked means into pieces, not pulverized into flour.

Place cracked Spelt into a glass container (we do not ever recommend using plastic storage containers, especially for liquids and semi-liquids, unless you want carcinogens as an accompaniment to your breakfast cereal). Add one-cup water and one to two tablespoons of whey, yogurt, or buttermilk.

Cover and let sit 12-24 hours. You don't need to watch it.

Day 2:

Lightly oil the appropriate size sauce pan.
Fill with one and a third cups filtered water.
Bring to a boil.

Add ½ to ¾ teaspoon of sea salt or real salt to the mixture.

When the water reaches a boil, add in the Spelt mixture, mixing thoroughly with a fork. Cover, reduce heat, and let simmer for 10 minutes.

Serve into bowls. Try not to enjoy it too much:)

Add whatever is your fancy to the cereal; good butter is a must since it aids your bodies' assimilation of the nutrients, vitamins, and minerals, but bits of dried fruit or other things go well also in the cereal (my wife loves raisins in hers).

Banana (nut) Bread

Day 1:

Combine in container briefly, just until mixed:
½ cup milk
½ cup virgin coconut oil
½ cup *sucanat (SUgar CAne NAtural) or Rapadura
½ tablespoon unfiltered apple cider vinegar (unfiltered means that it has "the mother" still in it, which is vital to breaking down the harmful substances in the grains)
2 cups *whole wheat pastry flour

Cover with plastic wrap and container lid. Let set 12-24 hours.

Day 2:

Preheat oven to 325º

Grease 3 small bread pans or 1 large bread pan

Mash 3 medium bananas

(Chop ½ cup *walnuts, optional)

In a mixing bowl, combine mixture from Day 1 with bananas (and nuts)

Add to bowl:

2 eggs
1 teaspoon baking soda
¼ teaspoon *sea salt

Mix briefly but completely

Evenly distribute batter into 3 pans

Bake bread until a toothpick comes out clean from center of loaves.
(Approximately 35-50 minutes, and even longer if baked in 1 large pan)

Baked Oatmeal

Day 1:

Combine:
½ cup butter, melted
¾ - 1 cup *sucanat
3 cups rolled oats
¾ cup plain whole fat yogurt
¾ cup water
1 teaspoon cinnamon

Cover and let sit for 12-24 hours

Day 2:

Preheat oven to 350º

Grease 11 x 7 baking pan

Add to oat mixture
2 eggs, beaten
1 teaspoon *sea salt
2 teaspoons baking powder
Optional: ½ cup raisins or 1-2 tart apples, chopped

Bake for 25-30 minutes

Can be served as is or topped with chopped nuts, ground flax seed, yogurt, etc...

Personalized Pancakes

Day 1:

Blend in blender on high speed for three minutes

¾ cup water
¾ cup yogurt (or substitute water and yogurt with 1½ cups of buttermilk, kefir, etc…)
2 tablespoons virgin coconut oil or extra virgin olive oil (coconut preferred)
½ cup spelt berries
½ cup rolled oats (or roughly ¼ cup of oat groats)
½ cup brown rice
1 teaspoon vanilla

A note on grains- The above combination of grains is merely our favorite version of this recipe. Numerous other grain choices and combinations are possible, such as Kamut, millet, etc… the only important thing is to adjust the proportions if you switch the grains you use in the recipe.

Day 2:

Add and blend an additional minute (do not overblend:)

1 egg
½ teaspoon baking soda
1 teaspoon salt
1-2 teaspoons baking powder

Make pancakes on a cast iron skillet or griddle as usual.

Good For You Whole Grain Breads

Version I (this is our old recipe, the new one is below)

These are the amounts for a two-loaf recipe in a Pampered Chef Stoneware Bread Pan or any 9x5 pan. You can use 8x4½ pans but you will want to decrease all the amounts by approx. 1/3 (Thus, you can multiply the below amounts by 2/3 to get the approx. amounts you need).

Day One:
Combine 10 cups freshly milled flour (approx. 7 cups of whole grain) with 3½ cups of water and 3 Tablespoons Apple Cider Vinegar. This should form a solid lump of dough, but it should be neither overly dry nor overly moist. Let stand, covered with a wet towel, 12-24 hours.

Day Two:
Add to dough…
½ cup oil (coconut, expeller or virgin preferred, but olive oil will suffice) or good quality butter

½ cup honey (one way to make honey easier to work with is first add the oil and then use the same measuring cup for your honey; the oil residue will usually result in the honey sliding right out rather than sticking to the cup)

4 teaspoons sea salt
1 egg plus an egg yolk

Next, proof the yeast by adding
2¼ tablespoons Saf Yeast (you will have to look up if using other kinds)
to…
1 tablespoon honey or sucanat
½ teaspoon baking soda
¼ warm water (between 110-115 degrees)

Once the yeast has bubbled up, pour the mixture into the dough.
Add extra flour (sprouted or bulgur preferred) as needed while kneading until the dough is elastic and resistant. This takes approx. 8 minutes for wheat in a Bosch, 6 minutes for Kamut, and 4 minutes for Spelt, or approx. 10 minutes by hand.

Let rise in an oiled bowl covered with a damp towel in a warm place until dough doubles.
Punch down dough. Shape into loaves. Place in oiled loaf pans.
Let rise in pans covered with a damp towel in a warm place until dough doubles.

Bake at 350 degrees for approx. 40-50 minutes until tops and sides are golden brown and bottom sounds hollow when tapped (exact time varies due to type of pans, quality and type of oven, house temperature, humidity, etc…).

To Adapt Your Bread Recipe to the Two-Stage Process

Simply combine 1 tablespoon Apple Cider Vinegar per cup of water subtracting this amount of ACV from the total amount of water.

Example:
If your recipe uses eight 8 cups of water, you will need 8 tablespoons ACV = ½ cup
and therefore now only need 7½ cups of water.

If your recipe doesn't call for proofing your yeast, subtract another ¼ of water and proof the yeast as described above.

Version II

Day One:
Mill 4 ½ cups of grain. Combine flour from milled grain with 2 cups water, 2 tablespoons ACV, 1/3 cup honey, 1/3 cup coconut oil, olive oil, or butter.
Mix or knead until forms a ball of dough, but no longer.

Day Two:
Heat small amount of water to 110-120 degrees. Measure out a quarter cup and add to it tsp honey or sucanat, ½ tsp baking soda, and 1 ½ tablespoons SAF Yeast.

Add 2 ½ tsp salt. While kneading add approx. ½ - 1 cup flour (preferably from sprouted grain). Knead for 10 minutes by hand, 5-8 by Bosch depending on grain.

Let rise in an oiled bowl covered with a towel until doubled (anywhere from 30 minutes to a few hours depending on weather/apartment conditions).

Punch down dough. Roll out. Shape into two loaves and place in oiled loaf pans.

Let rise a second time until double. Loafs should come just over the top of a 9x5 loaf pan.

Bake in a preheated 350 degree over for 40-50 minutes or until bottom side and top is brown (or until bread sounds hollow to taps on the bottom).

Wait until cool to slice. While bread may be eaten right away, it is better to wait until the next day when the yeast have died when making yeast versus sour dough breads.