Monthly Archives: February 2016

Zucchini Blueberry Muffins-12

 

Ingredient Amount
Cereal, oatmeal, dry, uncooked 1 cup
flour, sprouted 1 cup
Baking powder 3 tsps
Cinnamon, ground 1 tsp
Purvia OR OTHER HEALTHY SWEETENER 1/4 cup
Squash, zucchini, with skin, grated 1 cup
Oil, olive 1 tbsp
Eggs, raw 1 egg
milk, almond, unsweetened 1 cup
Blueberries, raw 1 cup

 

Directions

Preheat oven to 400.
Mix dry ingredients and blueberries.
Mix wet ingredients and zucchini.
Add wet to dry and stir until just mixed.
Distribute evenly into 12 muffin cups.

Bake 15-20 minutes.

1 starch per muffin

Note: 1/2 c chocolate chips can be used in place of berries.
Banana may be used in place of zucchini.
Sprouted wheat, spelt or kamut flour may be purchased at the bulk barn.

 

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SPROUTED GRAIN BREAD AND FLOUR

Oh, no, not some other new thing we ‘should’ be doing, right? In the case of sprouted flour, it’s true.
Not exactly new, sprouted whole grain flour stands to revolutionize baking as we know it. You might think all whole grain flours are alike and in most cases that’s true, but sprouted whole grain flour is like no other flour…in fact, it might not even be flour.
Sprouted whole grain flour is a finely ground, powdery, whole grain plant food made by intentionally sprouting the excellent quality whole grains and then milling them. The finished product is the result of germinating the whole grain into a living plant. It’s made from the entire plant: the germ, bran and endosperm.
So what? It’s still flour, with all the implications of flour: hard to digest, contributes to weight gain, right? Not really. Sprouting grain literally changes the composition of the resulting flour, creating a vegetable and not a starch.
When whole grains are sprouted, they are naturally converted into more digestible…and in some ways, more nutritious food. As the grain sprouts, it turns into a plant which the body recognizes as a vegetable, which are the easiest of foods to digest, in my view, because they are broken down by vegetable enzymes instead of pancreatic enzymes (which are usually less abundant in most people).
See, once the sprout pierces and opens the shell of the grain, the body can digest the sprouted grain as a vegetable. After all, they are sprouts now, like sprouting grass or any other plant. The sprouted grains are then dried and milled into flour.
The benefits to eating sprouted whole grain flour are numerous, but here are the Top Ten benefits:
1. Increased bioavailability of nutrients which are generally dormant in whole grains before sprouting which increases the nutrient density of the foods they are used in.
2. Sprouting returns the whole grain to a plant state, making for products that digest in the body as vegetables.
3. The glycemic response is significantly reduced and satiety is increased, both of which are useful in the management of weight and type 2 diabetes.
4. Sprouting increases the antioxidants, Vitamins C, B and carotene which help in the absorption of calcium, magnesium, iron, copper and zinc during digestion.
5. Sprouting grains increases amylase activity, the beneficial organisms like lactobacilli that aid in digestion.
6. It also enhances the hydrolysis of phytic acid, an enzyme inhibitor, which allows for better absorption of nutrients.
7. The grain remains whole, meaning it includes the bran, which contains most of the vitamins, minerals, fiber and phytochemicals found in intact whole grains.
8. The flavor is deeply developed and not bitter like the flavor in many whole grain flours that are not sprouted.
9. Baking with sprouted flour is the same as with other flour…substituted one to one for other flours, your result will be light, with a wonderful texture and flavor.
Sprouted wheat, spelt and kamut flour can be purchased at the Bulk Barn.

Sprouted breads, buns, bagels and English muffins can be found in the grocery store health food section freezer. Silver Hills and ezekiel brands make a wide selection, including hamburger buns!

If you haven’t already, convert ASAP!

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