Time for Soaked Pumpkin Muffins Again!

Because this recipe is my FAVORITE, I want to post again. And, of course, I've changed some things... so if you want to see the original version on the blog, go here.

Soaked Pumpkin Muffins

• 2 cups of whole grain flour, preferably freshly ground (I'm using spelt lately)
• 3/4 cup sour dairy, such as buttermilk, yogurt, kefir, or clabber (could also use water + 2 TBS lemon juice, whey, or apple cider vinegar). I used kefir.
• 1/2 cup melted butter or coconut oil
• 1 cup pureed pumpkin, squash, sweet potato, carrot, mashed banana or applesauce
• 2/3 cup sucanat or granulated palm sugar (we are using less than this now)
• 2 (good!) eggs
• 1/4 tsp baking powder
• 1 1/2 tsp baking soda
• 3/4 tsp sea salt
• 1/4 tsp cloves (optional)
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• Optional add-ins:  ground flax seeds, 1/2 cup raisins, dried cranberries, chopped dates, chocolate chips or crispy nuts (we use cranberries and walnuts often. Chocolate chips are yummy, too!)

1. In a glass bowl, combine the flour, dairy, and melted butter/oil together.  Cover with a clean dish towel or plate and allow this mixture to soak at least 8 hours, or even better, 24.  The longer it soaks, the greater the reduction of phytic acid. It is also important that you place this mixture somewhere warm. A good place is your oven with just the light on.  A cold counter top in the winter is not going to reduce any phytates.  You need warmth.

2. Once the batter has had a good soak, add in the rest of the ingredients.  You will have to give it all a very good stir.  Forget what you have learned about making muffins in the past (you will not hurt the texture by "over mixing" these). I use my Kitchen Aid mixer to get everything incorporated really well. Fold in your add-ins at the end, if using.

3. Pour into greased muffin tins (preferably not aluminum or non-stick — stoneware is good). Bake in a 325 degree oven for about 30-35 minutes.  (Or 350 for about 20 minutes.) When they are done, a toothpick inserted into the center should come out clean and your house should smell wonderful.  This recipe makes me about 16 regular sized muffins. We double and triple the recipe and it works beautifully.

Blueberry Oatmeal Muffins with Pecans

YUM! We've picked lots of blueberries and this was a delicious way to enjoy them! I started with a recipe online (sorry, can't find source now!), and made a few minor changes.

Blueberry Oatmeal Muffins with Pecans

ingredients (Yields: 15 muffins)

• 1 cup gluten-free flour (or whole-wheat flour)*
• 1 1/2 cups old-fashioned rolled oats
• 1/3 cup sugar (or sucanat)
• 1 T baking powder
• 1/4 tsp salt
• 1/2 tsp cinnamon
• 1 T coconut oil, melted (any oil will work)
• 1 cup unsweetened almond milk
• 2 egg whites
• 2 T unsweetened applesauce (I omitted)
• 1 tsp vanilla extract
• 1 cup blueberries, fresh or frozen
• 1/4 cup ground flax seeds (optional)

For the topping:

• 1/3 cup pecans, chopped finely
• 1 T coconut oil, solid (or butter)
• 2 T sugar (or sucanat)

 

Instructions

1. Preheat oven to 400 degrees F.

2. Line a muffin tin with cups or grease well with coconut oil.

3. Combine flour, rolled oats, sugar, baking powder, salt and cinnamon in a large bowl.

4. In a separate bowl melt coconut oil and then add almond milk, egg whites, (optional applesauce) and vanilla extract.

5. Add wet ingredients to dry and stir until just combined.

6. Stir in blueberries.

7.Combine pecans and sugar. Add coconut oil and stir pecan-sugar mixture until it is crumbly.

8. Fill muffin tins 3/4 full and top with pecan mix.

9. Bake for 20 mins.

10. Remove from oven and let sit in tin for 5 mins before removing. Allow to cool completely on a wire rack.

11. Store in an airtight container for up to 5 days (I suggest refrigeration) or freeze for several months.

Oatmeal Waffles

Oatmeal Waffles

Makes six 7-inch, round waffles

3  cups rolled oats 

2 Tablespoons ground flax seeds (Vitamix can grind these with oats)

1 teaspoon baking powder

1/2 teaspoon salt

2 eggs

1/2 cup plain yogurt

1 1/4 cups milk, plus more if necessary

2 tablespoons coconut oil

1 tablespoon honey

1 teaspoon vanilla extract

Vegetable oil spray (for the waffle iron)

1. Heat a waffle iron. If you plan to serve all the waffles at the same time, heat the oven to 300 degrees.

2. In a food processor, grind the oatmeal until it resembles very coarse whole-wheat flour. Add the baking powder, salt, eggs, yogurt, milk, olive oil, honey and vanilla to the bowl and process until blended.

3. Pour the batter into a bowl and let stand for 5 minutes. The mixture will thicken as it sits. Stir in more milk if necessary.

4.  Spray the waffle iron on both sides with vegetable oil cooking spray. Even non-stick surfaces need a little extra insurance. Bake the waffles using about 1/2 cup batter or the amount recommended in the manufacturer’s directions. Serve immediately, or place directly on an oven rack until all the waffles are done.

Breakfast Cobbler

A sweet breakfast cobbler that we had for Easter. My brother asked for the recipe, so it must have been alright! (Adapted from the Vitamix cookbook)

Blueberry Breakfast Cobbler

1 and 1/2 cups uncooked rolled oats
1/2 cup whole wheat flour (I used brown rice flour; almond flour is good, too)
1 tsp baking powder
1/2 tsp cinnamon
1/2 tsp salt
2 T ground flax seeds (optional)
1 and 1/2 cups milk (I used unsweetened vanilla almond, I think)
2 eggs
 1/4 cup butter or coconut oil
1/3 cup sugar (I've used honey or maple syrup before. original recipe calls for 3/4 cup)
1 cup blueberries or other fruit

1. Preheat oven to 350
2. Mix first five ingredients. Make a well in the center and set aside.
3. Put milk, eggs, coconut oil, and sugar in the VItamix (or whisk by hand) and blend for 30 seconds on high.
4. Pour wet mixture into dry mixture and mix well. Add fruit and fold carefully.
5. Pour into prepared pan and bake 25-30 minutes. (frozen berries will add to the cooking time!)

Soaked Pumpkin Muffins

Really, these muffins are just SO good. The flavor is excellent, the texture moist, and they rise beautifully. They are also easy; the soaked grains are ready in the morning and the rest comes together easily. We love them so much that I'm often doubling this recipe, which overflows the KitchenAid. (I don't recommend this part!)

Soaked Pumpkin Muffins:

• 4 cups of whole grain flour, preferably freshly ground (I used whole wheat)
• 1 and 1/2 cup sour dairy, such as buttermilk, yogurt, kefir, or clabber (could also use water + 2 TBS lemon juice, whey, or apple cider vinegar). I usually use kefir and milk.
• 1/2 cup melted butter or coconut oil
• 2 cups pureed pumpkin (squash, sweet potato, carrot, mashed banana or applesauce)
• 3/4 cup sucanat or granulated palm sugar
• 4 eggs, pastured or free-range organic
• 1/2 tsp baking powder
• 3 tsp baking soda
• 1 tsp sea salt
• 1/4 cup ground flax seeds (optional)
• 1 tsp cinnamon
• 1/4 tsp nutmeg (optional)
• Other Optional add-ins:  ground cloves, 1 cup raisins, dried cranberries, chopped dates, chocolate chips or crispy nuts (We do love pecan and chocolate chips!)

1. In a glass bowl, combine the flour, dairy, and melted butter together.  Cover with a clean dish towel or plate and allow this mixture to soak at least 8 hours, or even better, 24.  The longer it soaks, the greater the reduction of phytic acid. It is also important that you place this mixture somewhere warm. A good place is your oven with just the light on.  A cold counter top in the winter is not going to reduce any phytates.  You need warmth.

2. Once the batter has had a good soak, you can add it to the rest of the ingredients. I mix the sucanat with the eggs, add the pumpkin, then the batter a spoonful at a time, (The kids sometimes use their hands to grab blobs of soaked grains and add them to the Kitchen Aid mixing bowl; we use the mixer to get everything incorporated really well!) and then add the other ingredients. Usually, you don't want to overmix your muffins. With this recipe, it doesn't matter. Let the mixer work for you; it takes awhile to get all of the grains incorporated. Fold in your add-ins at the end, if using.

3. Pour into greased muffin tins (preferably not aluminum or non-stick — stoneware is good). Bake in a 350 degree oven for about 20 minutes.  When they are done, a toothpick inserted into the center should come out clean and the muffin tops should be slightly springy. This recipe makes me about 24 regular sized muffins. You can halve or double the recipe with success. Enjoy!

Easy Soaked Banana Muffins

Soaked Banana Muffins:

• 4 cups of whole grain flour, preferably freshly ground (I used whole wheat)
• 1 and 1/2 cup sour dairy, such as buttermilk, yogurt, kefir, or clabber (could also use water + 2 TBS lemon juice, whey, or apple cider vinegar). I used kefir and milk.
• 1 cup melted butter or coconut oil
• 2 cups mashed banana (or use pureed pumpkin, squash, sweet potato, carrot or applesauce)
• 1 cup sucanat or granulated palm sugar
• 4 eggs, pastured or free-range organic
• 1/2 tsp baking powder
• 3 tsp baking soda
• 1 tsp sea salt
• 1/4 cup ground flax seeds (optional)
• 1 tsp cinnamon
• 1/4 tsp nutmeg (optional)
• Other Optional add-ins:  ground cloves, 1 cup raisins, dried cranberries, chopped dates, chocolate chips or crispy nuts (I confess we love pecan and chocolate chips!)

1. In a glass bowl, combine the flour, dairy, and melted butter together.  Cover with a clean dish towel or plate and allow this mixture to soak at least 8 hours, or even better, 24.  The longer it soaks, the greater the reduction of phytic acid. It is also important that you place this mixture somewhere warm. A good place is your oven with just the light on, or a dehydrator set on low.  A cold counter top in the winter is not going to reduce any phytates.  You need warmth.

2. Once the batter has had a good soak, you can add it to the rest of the ingredients.  I use my Kitchen Aid mixer to get everything incorporated really well! I mix the sucanat with the eggs, add in the bananas, then the batter a spoonful at a time, and then add the other ingredients. (You will have to give it all a very good stir.  Forget what you have learned about making muffins in the past. It’s not going to work here… but it doesn’t matter, they’re still going to turn out fine!) Fold in your add-ins at the end, if using.

3. Pour into greased muffin tins (preferably not aluminum or non-stick — stoneware is good). Bake in a 350 degree oven for about 20 minutes.  When they are done, a toothpick inserted into the center should come out clean and the muffin tops should be slightly springy. This recipe makes me about 36 regular sized muffins. You can halve or double the recipe with success. Enjoy!

Blackberry Bars

We went peach and blackberry picking yesterday at Windmill Hill Farm. I learned that just because a blackberry is black it isn't necessarily RIPE. Thankfully, it was easy to find blackberries that were black and had big, puffy (mature) drupelets.

photo from here

Since we have an abundance of berries, I went looking for recipes. We made popsicles, ate berries plain from the bowl, and also made these bars. I found a recipe for "Blackberry Breakfast Bars" here and modified it for our family. I didn't consider it a "good" breakfast with more than 1 cup of sugar in it! This recipe is similar to bars I've made with jam before. Very yummy! I doubled the original recipe to make a 9 x 13 pan. You can easily make half the recipe for a 9x9. We did have it for breakfast (with healthy shakes), but I think it's more of a sweet treat.

Blackberry Bars

4 cups blackberries
2 tablespoons sugar
2 tablespoons water

2 tablespoon lemon juice
1 teaspoon ground cinnamon

2 cups (whole wheat) flour

2 cups regular rolled oats
2/3 cup sweetener (I used sucanat)
1/2 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/2 teaspoon salt

1 cup coconut oil, melted
2 Tablespoons ground flax seed (optional)

3 Tablespoons chopped walnuts (optional)

Directions:

1. For filling: in a medium saucepan combine berries, sugar, water, lemon juice and 1 teaspoon cinnamon. Bring to a boil. Reduce heat. Simmer, uncovered, for about 10 minutes or till slightly thickened, stirring frequently. Remove from heat.

2. In a mixing bowl, stir together flour, oats, sucanat, 1/2 teaspoon cinnamon, salt, flax, and baking soda. Stir in melted oil till thoroughly combined. Set aside 2 cups of the oat mixture for topping. Press remaining oat mixture into an ungreased 9x13 pan. Bake in a 350 oven for 20 minutes.

3. Carefully spread filling on top of baked crust. Sprinkle with reserved oat mixture (add walnuts to this mixture, if desired). Lightly press oat mixture into filling.

4. Bake in the 350 oven for 15-20 minutes more or till topping is golden.

5. Cool in pan on a wire rack. Cut into bars. This made 32 small bars for us.

Overnight Soaked Pancakes

Here is the original soaked pancake recipe, adapted to make it even easier. (Easier is better around our house. Simple is good!)

 

Soaked Pancakes

3 cups milk; I use at least 1 cup kefir or yogurt or add a few Tablespoons of apple cider vinegar.

3 cups of flour; I like freshly ground whole wheat. I have been using 2 cups wheat and 1 cup of rolled oats. (or 2 cups wheat and 2 cups of oats for a large batch. You then need 4 cups of milk.)

1 tsp. vanilla

4 Tablespoons coconut oil, melted

2 eggs (use 3 if you make a large batch)

2 tsp. baking powder (use 3 for a large batch or if you like fluffier pancakes)

1 tsp. baking soda

3/4- 1 tsp. salt

optional: freshly ground flax, cinnamon, nutmeg

1. In a large bowl combine the first 2 ingredients. (You can also add the vanilla and oil at this time if you want.) Loosely cover and let sit overnight in a warm place (warmer than a counter in winter!) to reduce phytic acid and increase vitamin absorption. (Our counter in summer works well and the oven with just the light on works great in the cooler months.)

2. In the morning, add the rest of the ingredients. Bake on a hot griddle until golden brown, turning when the top bubbles. Makes about 24 good sized pancakes (the large batch makes about 30). We serve pancakes with (pastured) butter and small plastic (medicine) cups of syrup. Each child has their own little cup, which holds a Tablespoon or two of syrup. They can use it as they will, but this keeps down the syrup consumption and limits the constant passing around the table.

Chocolate Chip Banana Muffins

A regular banana bread recipe that we adapted for muffins... I always add flax because of a study showing that just eating muffins with flax seed decreases a person's risk of cancer.

Chocolate Chip Banana Muffins

2 cups flour (prefer fresh ground whole wheat)
3/4 tsp. baking soda
1/2 tsp. salt
1/2 cup sweetener (prefer sucanat)
1/4 cup oil (prefer coconut)
1 and 1/2 cups mashed ripe banana (about 3)
2 eggs
1/3 plain yogurt
1/2 cup dark chocolate chips
1/2 cup chopped walnuts (optional)
1/4 cup ground flax seed (optional)

1. Preheat oven to 350. Spray muffin tins with oil.
2. Combine flour, soda, and salt in a small bowl.
3. Beat sugar and oil with a mixer until well blended. Add banana, eggs, and yogurt. Add flour mixture, beating just until moist.
4. Mix in chocolate chips and walnuts by hand. Use a medium scoop to fill muffin tins 2/3 full.
5. Bake for 15-20 minutes, or until a toothpick inserted in center comes out clean. Makes 12-18 muffins.

Soaked Oatmeal Pumpkin Pancakes

Photo from http://lindsayleighbentley.com/2012/09/04/soaked-oat-pancakes/

I was on the lookout for soaked pumpkin pancakes and hoping to also use oats (because I have 20 pounds of them in the kitchen!), and came across Lindsay's recipe. I made a few changes, and they were gobbled up... so here is my recipe!

 

Soaked Oatmeal Pumpkin Pancakes

 

soak overnight in a warm place (at least 7 hrs, but 12-24 is even better)

• 3 C. natural rolled oats
• 3 C. (raw) milk

in the morning, add to the bowl of soaked oats:

• 1 C. pumpkin puree (or 2 very ripe bananas, mashed)
• 3 eggs
• 1 tsp baking powder
• 1 tsp salt
• 2 T raw honey
• dash of cinnamon
• 2 T coconut oil (add last)
• 1/8- 1/4 cup ground flax seeds
• chopped walnuts (optional)

Cook on medium heat, turning when small bubbles rise to surface or when golden brown.

Top with home-made butter and pure maple syrup!

Overnight Soaked Pancakes

Family pancake in "jelly roll" size stone with sliced apples on top-

before baking.

Now that you know we've been soaking our grains, you won't be surprised to see ANOTHER soaked grain recipe.

In the past few years I've gone mainly to making one large family pancake for breakfast (jelly roll size) instead of many, smaller traditional pancakes. It has been much simpler and less time intensive. (See photo at right.)

Now, however, I've found a soaked pancake recipe that we really like. Even though it would work as a family pancake, too, I've been making lots (about 36) of pancakes in the morning. These seem easier because the batter is almost completely ready in the morning, which makes these simple and quick to pull together. The kids can actually add the ingredients and get them started while I attend to other things (always seems there is a lot to attend to in the morning!). OR, I can use the soaked recipe and still pour it into the pan to make ONE large pancake.

Here is the recipe I've been using, with the original amounts and then my larger batch amounts in parenthesis. You can see that I don't double everything; it works out for me. Use the original amounts for about twenty pancakes (I use about 1/3 cup of batter for each) or the amounts in parenthesis for about 36.

Soaked Pancakes

3 cups milk (4); I use at least 1 cup kefir or yogurt or add a few Tablespoons of apple cider vinegar.

3 cups of flour (4); I like freshly ground whole wheat. I have been using 2 cups wheat and 1 cup of rolled oats. (or 3 cups wheat and 1 oats for the large batch)

1 tsp. vanilla (2 tsp)

4 Tablespoons coconut oil, melted (5 Tbls.)

2 eggs (3)

4 tsp. baking powder (5)

1 tsp. baking soda (1 and 1/2)

1 tsp. salt

optional: freshly ground flax, cinnamon, nutmeg

1. In a large bowl combine the first 4 ingredients. Let sit overnight in a warm place (warmer than a counter in winter!) to reduce phytic acid and increase vitamin absorption.

2. In the morning, add the second set of ingredients. Bake on a hot griddle until golden brown, turning when the top bubbles. Makes about 24 good sized pancakes (in our house, this would mean LARGE. I think my big boys like to eat 10 of these apiece!). We serve pancakes with (pastured) butter and small plastic (medicine) cups of syrup. Each child has their own little cup, which holds a Tablespoon or two of syrup. They can use it as they will, but this keeps down the syrup consumption and saves us from passing the syrup around continually throughout breakfast. Yum!

Homemade Granola Bars

I've been using a granola bar recipe from Kitchen Stewardship for awhile, tweaking and experimenting. Though I'm still not sure that this is my favorite recipe, it is on top right now- I like that the bars stick together (not too crumbly) and yet aren't too chewy. They are toothsome and filling. I've not had any problems slicing them or getting them out of the pan. They store well and everyone seems to like them.

Granola Bars
Ingredients:

4 1/2 cups rolled oats
1 cup whole wheat flour
1 tsp baking soda
1 tsp vanilla or almond extract
1 cup butter, softened*, or coconut oil, melted
1 cup honey

Add-ins: up to 1 cup of: chopped nuts, dried fruit, coconut, sunflower or other seeds, mini dark chocolate chips


*If you have hard butter, you can roll it under wax paper with a rolling pin. I have also used coconut oil with excellent results

Cherry-Almond version: Use almond extract instead of vanilla. Use 1/2 cup chopped almonds and 1/2 cup chopped dried cherries.

Lightly butter a jelly roll pan or stone. In a large mixing bowl combine honey and butter/oil. Then add all other ingredients, except add-ins.  Beat hard until combined.  Stir in add-ins.  Press mixture into pan — really jam it in there so your bars don’t fall apart. I use the back of a spatula or a piece of waxed paper to press down the granola.

Bake at 325 degrees for 25 minutes or until golden brown.  Let cool for 10 minutes before cutting into bars.  I cut mine into at least 24 bars. (We like them thinner and narrower.) Let bars cool completely in pan before removing and serving.

Katie says, "These end up cutting into at LEAST the equivalent of 2-3 storebought boxes of Quaker bars. I’m sure they are much more frugal and for SURE healthier than pre-made.  They last great in the refrigerator or on the counter, and for sure in the freezer for a long time.  Your family will eat them before they get stale, believe me! (Yes, real butter is good for you!)"

Delicious Soaked Pumpkin Muffins

It's the time of year when pumpkin sounds really good. I've been looking for a recipe for soaked pumpkin muffins and found this treasure. Here are the baker's notes and her recipe, with my adaptions. The Lawyer and the kids all raved over these- which is saying a lot because I do tend to make a lot of muffins.

From Butter Belle: "Are you new to eating traditional?  Wonder why I am soaking the batter for these muffins? Whole grains need to be fermented by the way of sour soaking, sourdough, or sprouting in order to improve digestion, and increase nutrient absorption.  All grains contain anti-nutrients, and something called phytic acid.  Phytic acid (or phytates) act as mineral blockers.  Traditional people all over the world knew the importance of properly preparing their grains prior to ingesting them."

In Nourishing Traditions, Sally Fallon states:

All grains contain phytic acid (an organic acid in which phosphorus is bound) in the outer layer or bran.  Untreated phytic acid can combine with calcium, magnesium, coper, iron and especially zinc in the intestinal tract and block their absorption.  This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss…  Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize phytic acid…  Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes.  The action of these enzymes also increases the amounts of many vitamins, especially B vitamins…  During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.

Remember, you will need to plan ahead when making these soaked, and nutritious muffins.  If you want to enjoy them for breakfast, start the batter soaking the day or night before.

Soaked Pumpkin Muffins:

• 2 cups of whole grain flour, preferably freshly ground (I used whole wheat)
• 3/4 cup sour dairy, such as buttermilk, yogurt, kefir, or clabber (could also use water + 2 TBS lemon juice, whey, or apple cider vinegar). I used kefir.
• 1/2 cup melted butter or coconut oil
• 1 cup pureed pumpkin, squash, sweet potato, carrot, mashed banana or applesauce
• 2/3 cup sucanat or granulated palm sugar
• 2 eggs, pastured or free-range organic
• 1/4 tsp baking powder
• 1 1/2 tsp baking soda
• 3/4 tsp sea salt
• 1/4 tsp cloves (optional)
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• Optional add-ins:  ground flax seeds, 1/2 cup raisons, dried cranberries, chopped dates, chocolate chips or crispy nuts (we used cranberries and walnuts and thought it was delicious!)

1. In a glass bowl, combine the flour, dairy, and melted butter together.  Cover with a clean dish towel or plate and allow this mixture to soak at least 8 hours, or even better, 24.  The longer it soaks, the greater the reduction of phytic acid. It is also important that you place this mixture somewhere warm. A good place is your oven with just the light on, or a dehydrator set on low.  A cold counter top in the winter is not going to reduce any phytates.  You need warmth.

2. Once the batter has had a good soak, add in the rest of the ingredients.  You will have to give it all a very good stir.  Forget what you have learned about making muffins in the past. It’s not going to work here… but it doesn’t matter, they’re still going to turn out fine!  I used my Kitchen Aid mixer to get everything incorporated really well! Fold in your add-ins at the end, if using.

3. Pour into greased muffin tins (preferably not aluminum or non-stick — stoneware is good). Bake in a 325 degree oven for about 30-35 minutes.  When they are done, a toothpick inserted into the center should come out clean and your house should smell wonderful.  This recipe makes me about 16 regular sized muffins. We doubled the recipe and it worked beautifully.

In Case You Love Kashi

You'll want to read this article I just read on Dr. Mercola's website.

I'll admit to being a "green" consumer. I like to make granola. I buy "healthier" products or make my own. I look for companies that are being environmentally and fiscally responsible and I'm especially irked by the confusion that results from misrepresentation on labels. When I'm trying to make good choices for our family it frustrates me that I can't actually know what is in something I (may) want to buy at the grocery store. I simply do not trust the companies that provide the grocery store food.

Kashi is a case in point. It looks like a health-conscious, eco-conscious company. But it's owned by Kellogg. I want to be able to choose a cereal off the shelf every now and again (and when it's on sale!) and Kashi looks like a good choice (from the aisle, where I'm doing a song and dance to keep a 2 year old in the cart and trying not to misplace my other four children).

Breakfast cereal and puffed grains are another post I'll save for later. This is not typical food in our house. You can find out why if you are curious.

SO... Kashi uses GMO soy in their cereal. And not just the soy is GMO. And if you looks at their shakes you'll be appalled. These ingredients are not "natural" and wholesome and healthy as we consumers are led to believe.

If we want natural, we'll have to know where our food is coming from.

Even then, there are some drawbacks. Kohlrabi is in season here in VA and today at Kroger I asked the produce manager if they would have kohlrabi in soon. He explained to me that he could get red or green kohlrabi on his next order from CA. . . and then it would be in the store by a week or so after he ordered it. Okay; it's nice that he'll order what I want- that's quite a luxury. STILL! I can go to the market on Saturday and hopefully buy kohlrabi that was just taken from the ground that morning. It seems so very wasteful to me to spend the money to ship kohlrabi from CA to Kroger in Midlothian when we have it here already.

Sheesh. These things are troubling!

Pumpkin Muffins

A new version of pumpkin muffins we just tried this weekend. This recipe surprised me because it doesn't have any eggs or oil in it. In fact, the ingredient list was so simple that I kept looking at it, wondering what I had forgotten. Apparently, nothing! They were moist and tasty and healthy for my family!


Pumpkin Muffins (makes 24)
2 bananas, mashed
1 (29 oz) can of pumpkin puree
1/2 cup 100% pure maple syrup
2 tsp vanilla extract
4 cups whole oat flour (I ground my oats in the Vitamix)
3 Tbl flax seed, ground (I added mine to the oats in the Vitamix)
1 tsp baking soda
1 tsp baking powder
1 tsp salt
2 tsp ground cinnamon
1 tsp ground nutmeg
1/2 tsp ground ginger
(optional: 1 cup chocolate chips, 1/2 cup chopped pecans)

1. Preheat oven to 375. In a large bowl, combine mashed banana, pumpkin puree, syrup, and vanilla.
2. In a small bowl, combine oat flour, soda, powder, salt, and spices. Transfer mixture to the large bowl and mix together gently until well combined. (Over mixing will cause the muffins to be tough). Fold in chocolate chips, if desired. Sprinkle with pecans, if desired.
3. Line or spray muffin tins. Fill 2/3 full (these hold their shape well.) Bake for 20 minutes. Let cook 5 minutes before removing from pans.

*Recipe derived from Julieanna Hever’s Blueberry Oat Breakfast Muffins in Forks Over Knives: The Plant-Based Way to Health, edited by Gene Stone

Basic (Cinnamon) Soaked Muffins

Here is my go-to recipe for soaked muffins. I've adapted a recipe I found online. Everyone seems to like these (especially if I don't add dates!); I'll admit that the texture is wonderfully soft and the taste is quite good. I also like the combination of wheat and oats. We had these this morning with our JuicePlus+ Complete shake. T topped them with chopped pecans, which was lovely!

Why soak the grains? To make them easier to digest. For more on soaking grains and for other recipes, please look at this site.


Basic (Cinnamon) Soaked Muffins
Makes 1 dozen muffins.

1 and 1/2 cups whole wheat flour
1/2 cup rolled oats
1 cup kefir (or 1 cup milk plus 1 or 2 Tbl. raw apple cider vinegar)

2 eggs
1/2 Sucanat or evaporated cane juice (or honey)
1 tsp. vanilla

1/2 cup virgin, unrefined coconut oil (liquid)
1 tsp. sea salt
2 tsp. baking powder (aluminum free)
3-4 Tbl. ground flax seed
2 tsp. cinnamon
1/4 tsp. nutmeg

Optional add-ins: 1/2 cup raisins or dates; or chopped nuts or coconut; or 1 cup shredded zucchini, apple, or carrot (may take longer to cook)

1. In mixing bowl, combine flour, oats, and kefir or milk. Cover and let soak overnight, up to 24 hours.

2. When ready to bake, preheat oven to 350 degrees. In separate mixing bowl, whisk eggs, sweetener, and vanilla. Continue whisking and add coconut oil, combining until smooth.

3. Add salt, baking powder, spices and flax to wet ingredients. Whisk until smooth. Add wet ingredients to soaked flour mixture and blend until smooth. Add any optional ingredients desired and incorporate.

4. Fill oiled or lined muffin tins generously with batter (about 3/4 full). Top with chopped nuts, if desired.

5. Bake for 20-25 minutes until golden browned and a toothpick inserted in the center of the muffin comes out clean. Transfer muffins to a cooling rack. Store in an airtight container.

Other notes: Sometimes I add almond milk to the grains for soaking if the kefir makes it look too thick; I want all of the grains to be moist. These are very good with shredded fruit or zucchini.

Berry Good!

It has taken me WEEKS to get these photos on the blog. Sorry! We've been living life and enjoying simple pleasures.

We've had berries on the brain, as you can see by L's great drawing above. Strawberry season here began in early May and we took advantage of it by going picking TWICE. Once at Scott's near Bedford and once at Joe Motley's in Gretna. Joe Motley's is our favorite; the berries were big and juicy, easy to pick, and the least expensive that I found. This year I had great pickers; even when I was busy taking littler people to and from the port-a-potty (as usual!), the children picked SEVEN buckets of berries! I cleaned, hulled, and froze half of the berries on trays (later moved into ziplock bags in the freezer) and we happily consumed the rest in berry shakes, popsicles, a crisp with rhubarb and mulberries, and on top of pancakes and oatmeal. How delicious! Blueberries are next...

Here is a hearty, delicious breakfast of oatmeal with coconut milk and fresh berries. 

I wish I could capture how truly beautiful it was in the bowl!

Family Pancake

We love pancakes. I make them about every weekend when, theoretically, I have more time. But, I've been wanting something different on weekday mornings that is hot and easy. After looking around a bit, here is what I came up with. It's yummy! And I can use my Falls Mill baking mix! (Loving this stuff because I don't have to use a leavening agent or salt and I rarely add a sweetener. It saves me time!) We have used frozen mixed berries on the bottom (but it takes longer to cook) or apples (and/or fresh or frozen cranberries). I prefer to use our cast iron skillet but have also increased the recipe to 3s and used a 9X13 stoneware dish.

Easy Family Pancake
2 Tbl. butter
2 Apples
2 Tbl. sweetener (we use sucanat or honey)
2 cups milk (we usually use almond milk)
2 cups Falls Mill baking mix (you could use flour and 2 tsp. baking soda)
2 eggs

Looks easy, right? The simple recipe above is the basic plan (so easy I can memorize it), and here is what I usually do:

1. Melt butter in cast iron skillet. Preheat oven to 350.
2. Slice apples (or dice or peel; whatever you prefer!). Toss with sweetener and a little cinnamon. (We also like cranberries; pecans are AWESOME.) Add to skillet. Cook until softening (about 5-10 minutes, depending on how large your slices are).
3. In blender, measure milk. Add eggs and baking mix. Blend until smooth.
4. When fruit is ready, pour pancake mixture over top. Place skillet in 350 oven and bake for 15-30 minutes (depending on your fruits and size of skillet), until golden brown and set in the middle.
5. Cut into wedges and serve with a tiny drizzle of maple syrup. Yum!

Chocolate Chip Pumpkin Muffins

Okay. Yum. I love fall! Not that it needs to be cold to enjoy pumpkin and apple cider and things... but it helps to be a little chilly. I made this up yesterday and we tried them today and determined that they are worth making again. I halved the amount of sugar called for in other pumpkin bread recipes, and used my baking mix from Falls Mill (but you can use all-purpose flour).

Chocolate Chip Pecan Pumpkin Muffins

3/4 cup sugar
2 cups canned pumpkin (1 can)
1/2 cup coconut oil (or softened butter)
1/2 cup plain yogurt
3 large eggs
3 cups baking mix (or flour)
2 tsp. ground cinnamon
1 and 1/4 tsp. salt
1 tsp baking soda
3/4 cup mini chocolate chips
1/2 cup chopped pecans

1. Preheat oven to 350. Cream butter and sugar in mixer.
2. Add pumpkin, yogurt, and eggs, mixing well.
3. In a medium bowl, combine flour, salt, soda, and cinnamon.
4. Add dry ingredients to pumpkin mixture, stirring just until moist.
5. Stir in chocolate chips and pecans.
6. Fill muffin tins 3/4 full. Bake at 350 for 18-20 minutes or until done.

Chocolate Chip Banana Bread

Around our house, the best way to eat banana bread is with chocolate chips and walnuts. Once again, I adapted a Cooking Light recipe (for Marbled-Chocolate Banana Bread) to make it practical and easy for our family. (Why melt the chocolate and swirl it in? It was fun and fancy, but chocolate chips are so quick and tasty, and I feel great about our healthy add-ins.)

Chocolate Chip Banana Bread

2 cups (freshly ground) whole wheat flour
3/4 tsp baking soda
1/2 tsp salt
1/2 cup sweetener (we prefer honey)
1/4 cup butter, softened
1 and 1/2 cup mashed ripe bananas (about 3)
2 eggs
1/3 cup plain yogurt (or kefir)
1/2 cup chocolate chips
1/2 cup chopped walnuts

1. Preheat oven to 350.

2. Combine flour, soda, and salt in a small bowl. Whisk well. (Sometimes we replace part of the flour with ground flax seeds.)

3. Beat sugar and butter at medium speed until well blended. Add mashed banana, eggs, and yogurt; beat until blended. Add flour mixture, beating at low speed until moist.

4. Gently fold in chocolate chips and walnuts.

5. Bake one loaf at 350 for 1 hour and 10 minutes. Cool 10 minutes on a wire rack, then remove from pan. (We often use the mini loaf pan and make 4 small loaves. These need to bake for about 40 minutes.) Enjoy!