IF you bake (and you should bake) . . .

Have you considered trying flours outside of the whole wheat market? I’m sure that most people perusing this blog bake their kids’ birthday cakes and cookies and mix up their own pancake mix, right? RIGHT? Well here is yet another reason to bake from scratch, (besides eliminating all those preservatives and gross amounts of sugar and high fructose corn syrup and those pesky unpronounceable or unrecognizable chemical ingredients in premade mixes) – you can increase the amount of fiber and protein as well as whole grains if you bake from scratch. We are so lucky to have a bulk country store reasonably close by that sells most of these grains at a bargain price. So really, with some natural maple syrup I nearly consider pancakes as a healthy meal any more. Take a look at these nutritional comparisons of some of the flours available:

Barley Flour
½ Cup
Cals 220
Fiber 10 g
Protein 6 g

Buckwheat Flour
½ Cup
Calories 200
Fat 2 g
Fiber 8 g
Protein 8g

Bulgur Wheat (Sprouted Wheat) Flour
½ Cup
Cals 300
Fiber 8 g
Protein 10 g

Quinoa Flour
½ Cup
Cals 240
Fiber 8 g
Protein 8 g

Soy Flour
½ Cup
Cals 173
Fat .5 g
Fiber 9 g
Protein 24 g

Spelt Flour
½ Cup
Cals 193
Fat 1.1 g
Fiber 7 g
Protein 7.8 g

Flaxseed Meal
(technically not a grain)
½ Cup
Cals 240
Fat 18 g
Fiber 4 g
Protein 12 g
**Omega-3 Fatty Acid benefits

Just for comparison sake:

Enriched White Bleached Flour
1/2 Cup
Cals 228
Fat .6
Fiber 1.7 g
Protein 6.5

You can get real specific and complicated in your muffin and cookie recipes and get all confused by how much soy flour should be substituted for white flour in a recipe but really I think that you can just use some common sense. You do not want to substitute 2 cups of wheat germ for the entire 2 cups of flour in a recipe but you can probably get away with substituting 1/8 of a cup. Get creative and just make sure that you have some similar consistency flour as the recipe calls for and experiment. Too runny? Add more. Too thick? Add a splash or water or milk or if you were using applesauce then toss in a little more. I like to toss in a scoop of flax seed meal in just about anything so if I think we need a protein boost or if someone in the family (who will remain nameless) requires some more fiber then I can toss in some coconut flour. It’s not rocket science. In fact I think it’s fun to experiment. It might not always work out perfectly but neither do ordinary recipes that use less beneficial ingredients. Now I wouldn’t recommend playing with a cake recipe, but muffins, cookies and pancakes . . . I say experiment away!
My favorite pancake recipe:

1 ½ Cups Flour (any variety, any kind, including a scoop of flax seed meal)
3 ½ tsp baking powder
1 tsp sea salt
2 T melted butter
1 egg
1 ¼ C skim milk

Mix together dry ingredients. Pour wet ingredients into dry ingredients and mix. If the mixture is too wet add more flour of choice. If the mixture is too thick add a splash of milk. Cook as any other pancake recipe.

Ambitions – Live and Learn

Never again! Unless I can devote an entire 2 or 3 days to baking, never again will I think it is a splendid idea to pick two bushels of apples with my family. I have been baking like a mad woman. My laundry has piled up, social engagements have become stressful, my organizing appointments have not been as enjoyable as they should be and my son STILL doesn’t have his cub scout uniform -- all the while $48 of apples slowly rot in my basement fridge and call my name. They want to be more than just rotting apples. They call me to be made into more applesauce, more pies, more apple hermits, more scalloped potatoes and apple gratins. I have already made several batches of applesauce which my kids have devoured, I have 5 or 6 pies in the freezer and several have been consumed, we have eaten batches of apple cookies and apple / potato gratins with two gratins in the freezer. But STILL there are more apples! So if you have ever contemplated getting TWO bushels instead of one because one seems to disappear too quickly DON’T DO IT.

I did come up with a fabulous new cookie recipe though so I will share that with you. I modified an Apple Hermit cookie recipe I found on allrecipes.com to make them more guilt-free:

Apple Hermits

1/2 cup all-purpose flour
1 ½ cups whole wheat flour
Handful of flaxseed meal
1 teaspoon baking soda
1 teaspoon ground cinnamon
1 teaspoon ground cloves
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1/4 cup softened butter
¼ cup FF plain Greek yogurt
¾ cup cups packed brown sugar
¼ cup agave nectar or honey
1 egg, beaten
1 cup chopped walnuts (chopped fine so undetectable to kids)
1 cup chopped apples
1 cup raisins

1. Soak raisins in hot water while mixing other ingredients.
2. Preheat oven to 350 degrees F (175 degrees C). Line cookie sheets with parchment paper.
3. In a medium bowl, sift together flours, flax seed, baking soda, cinnamon, cloves, nutmeg, and salt. In a large mixing bowl, cream butter until light and fluffy. Mix in yogurt, sugar, agave or honey and egg. Stir in flour mixture, and mix thoroughly. Fold in nuts, apples, and drained raisins.
4. Drop by rounded teaspoon onto prepared cookie sheets about 1 1/2 inches apart. Bake for 12 to 14 minutes. Cool on wire rack.

YUM!

Happy Birthday Anne!

And also to my sister-in-law many miles away. I made my dear 5 week postpartum friend an Angel Food Cake with mixed berry frosting. Totally guilt-free, right? If my sister-in-law was closer I might consider making her a Birthday cake but if you have seen her blog you would understand that I might hesitate. She makes gorgeous cakes, whereas I just make . . . cake. Oh and I have I mentioned that I am also no photographer.

Damn the woman who gave me this recipe!

Ok, not really Barb. But the next time I freak out over how yummy something is and demand the recipe, if it is not made of just healthy veggies or something alike, then don't give me the recipe.

Hi, My name is Jenn, I am a sugar addict and my latest serious sugar doses have come from pumpkin cookies with browned butter frosting. Ahhhhhhhhh. Today was my THIRD double batch of these in 2 weeks. At least it is a whole foods recipe (except the white flour, hmm, maybe whole wheat flour would work and I could call them "healthy" -- ha, too much sugar) and involves a vegetable, right?





Here it is, be careful with this recipe and remember what my grandma Pat always said, "a moment on the lips, forever on the hips." It doesn't stop me though. Oh, sorry I must have scanned this in from my recipe book at some point, it's all crooked and what-not but I'm too tired to re-scan it pretty.