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http://www.tlcchiro.com/
SO, I thought I would share it with a few more of you who might be interested.
Blessings~
Catherine Rott
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http://www.westonaprice.org/index.html
http://www.westonaprice.org/knowyourfats/oiling.html
The Oiling of America by Mary Enig
http://www.coconut-info.com/links.htm
Research on the Truth About Fats and Oils
http://www.nexusmagazine.com/articles/coconuts1.html
THE HEALTH BENEFITS OF COCONUT MILK AND OILS
http://www.oklahomahealthfreedom.org/milk.html
Lawton: JSJRW Holsteins, Joe Sullivan (owner) 3035 E.Lee(Lee is highway 7 they are to the east) 580-357-4080, $3.00 gallon w/your container,$3.50 gallon plastic jug pickup during normal business hours.
http://www.westonaprice.org/foodfeatures/ourdailybread.html
http://www.westonaprice.org/foodfeatures/be_kind.html
Sourdough Bread
http://www.westonaprice.org/foodfeatures/sourdough_egg_noodles.html
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Recipes from Nourishing Traditions by Fallon and Enig
A small sample to entice you to buy the book (usual disclaimers apply, I'm just a very satisfied customer) and to convince you that good food, real food; can also be real good! I've chosen the ones that I've tried (and may have slightly altered) and seem very amenable to common storage foods.
IRISH OATMEAL (does not require a roller mill!)
Serves 4-6
1 cup whole oats grains
2 cups warm filtered water
4 tbs (live culture) whey, yogurt, kefir, or buttermilk
1 tsp sea salt
2 cups filtered water
Place oats on a baking sheet and bake at 350 until they turn light brown. Process roasted oats to medium grind in a home flour mill or blender. (The resultant meal will be part coarse flour, part small bits) Soak from 7-24 hrs in a warm place in 2 cups water with the live culture additive. (Those with milk intolerance can use lemon juice or vinegar) The finer flour particles will rise to the top and be spooned off easily.
Bring additional 2 cups water and salt to a boil, add soaked oatmeal and cook over very low heat, stirring frequently, for about 10 minutes.
The consistency and flavor is just a bit different than the rolled oats you buy in the store. It's higher in nutrition and has the phytates removed, so the benefits are clear. Don't ruin it by adding white sugar! Try a natural sweetener, or cheat and use splenda like I do…
FIVE GRAIN CEREAL MIX
Makes 10 cups mix
2 cups wheat or spelt
2 cups millet
2 cups short grain brown rice
2 cups barley or oats
2 cups split peas or lentils
Mix together and grind coarsely. Store in refrigerator.
Five Grain Porridge
Serves 4 (I estimate more like 3 large servings)
1 cup 5 grain mix
1 cup filtered water (Acidulated as in Irish Oatmeal recipe)
½ tsp salt
1 cup filtered water
1 egg yolk (optional, I haven't used it)
Soak grains in acidulated water overnight or at least 7 hrs. Cook as in Irish Oatmeal recipe. Stir in egg yolk. Serve with butter, milk or cream, and sweetener such as honey, maple syrup or sucanat and spices if desired.
Leftover porridge gets sticky and thick. It can be formed into cakes and fried as a snack or side dish, or added to bread dough with some adjustment to avoid waste of food. Also good for livestock-chickens love it.
Sourdough Bread
3 large or 5-6 smaller loaves. Keeps for a week without refrigeration. Traditional sourdough is a heavier grained loaf than most are used to-spelt gives the lightest results (or cheat and use 3 cups white unbleached flour and 10 cups whole wheat)
2 quarts room temperature, active (bubbly) sourdough starter (good recipes for traditional starter in the book)
13 cups freshly ground spelt, kamut or hard winter wheat flour (unfermented flour is OK for sourdoughs, the leavening process helps reduce phytates)
2 ½ tbs. sea salt (the book recommends sea salt in place of regular, since it is higher in many of the micronutrients. Regular salt works fine)
about 1 ½ cups cold filtered water
Place starter, salt and one cup water in large bowl and mix with wooden spoon until slat is dissolve. Slowly mix in the flour-you may need to hand knead, or add up to an additional ½ cup water if the dough becomes too stiff. If should be rather soft and easy to work. Knead by pulling and folding over, right in the bowl, for 10 or 15 mins. (Or use food processor or large mixer with dough hooks).
Without pressing down the dough (it flattens it and slows the rise by removing air), cut or pull into desired shapes and place in buttered loaf pans (traditional free form rounds work too) Cut a few slits on the top of each loaf. Cover with a damp warm cloth and let rise from 4-12 hours, depending on temp, until about double. Bake at 350 degrees until about double. Allow to cool before slicing (if you can wait that long…)
WHEY
Whey is the light straw colored, fairly clear fluid left after making cheese. Making your own fresh whey is very easy if you start with yogurt (Plain commercial or homemade yogurt-the flavored ones often contain thickeners that inhibit draining). Place a coffee filter in a kitchen strainer, hang strainer in a bowl. Pour live culture yogurt into the filter. (to drain larger amounts, substitute a colander, and a thin cloth like a single layer of an old worn out pillowcase, and a larger bowl- I easily drain almost a half gallon of homemade yogurt at a time with this set up)Wait a couple of hours, until the yogurt has drained to almost half its initial volume. In the strainer you now have yogurt cheese, about the consistency of whipped cream cheese or ricotta. It can be substituted in recipes for either with minor adjustment as needed. Its also delicious sweetened, and flavored with fruits and syrup, or mixed back into some undrained yogurt to give it a thicker consistency (homemade yogurt is not usually as firm as store bought) Refrigerate the whey in the bowl before use. It will last up to a couple of weeks in the refrigerator. Sniff test before use if it's been awhile, and discard (pour it on your compost pile!) if any other than a clean, fresh odor. Whey is very high in B vitamins and other nutrients, and contains active lactobacilli that do the fermenting and are so essential to our intestinal health. Add to drinks, soups, stews and baked goods. If you end up with too much, your animals will love it poured on their food. I keep a gallon jug in the freezer, and when I get a gallon collected I can use it to make whey cheese such as ricotta or mozzarella, getting even more production from what many would consider a waste product.
LINKS
* Some of the concepts that Fallon and Enig present are controversial in the fields of medicine and nutrition. Here are a few links to help jump start your own research to determine if the dietary principle discussed in this article might be right for you. If the principles presented in my article or in the book conflict with any medical advice you have received from your physician, they are good starting points to discuss with your doctor, who may not yet be aware of some of this research. You may want to print out the articles and take them with you to discuss-I did, and my personal physician was very supportive of the changes I made after reading them and seeing the results. YMMV. Remember that your personal physician is your best advisor for personal health and should be consulted before making changes to your diet, health or medication regimens.
Nourishing Traditions by Sally Fallon and Mary Enig http://www.amazon.com/exec/obidos/tg/detail/-/0967089735/103-7769738-9496653?v=glance
A short and simple introduction on why Low Fat diets don't work for continued weight loss: Low Fat Diets by Enig http://www.westonaprice.org/know_your_fats/lowfatdiets.html
Explains cholesterol levels and risk, and why low fat diets don't control high cholesterol and make the pattern worse: High Cholesterol and Cause - Find our Solution by Jan McBride, MD http://www.low-carb-diet-physician.com/high-cholesterol-and-cause.html
Nutritional Content of Whole grains VS Refined flour: http://waltonfeed.com/grain/flour.html
Whole grain intake reduces the risk of cancer and diabetes by as much as 40%: Whole Grain intake and cardiovascular disease, a review Jacobs MD and Gallagher MD http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15485586&itool=iconabstr
Dietary fibre: more than a matter of dietetics. Application in prevention and therapy. Trepel, F. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=15471177&itool=iconabstr
High phytate diets, especially in populations undergoing famine, contribute to zinc deficiencies, illness and death. Zinc Deficiency, Malnutrition and the Gastrointestinal Tract. Raul A.Wapnir http://www.nutrition.org/cgi/content/full/130/5/1388S
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How To Make A Sourdough Bread Starter
Sourdough bread starters are quite easy to make. They consist of two groups of micro-organisms:
- Bacteria: Lactobacilli and other bacteria
- Yeasts: Saccharomyces and other yeasts.
The bacteria create lactic acid and substances that provide flavour, while the yeasts create bubbles of carbon dioxide to make the bread rise. It is not unusual for the consortium of microflora in a sourdough starter to change depending upon the environment in which it is used. So a San Francisco starter used on the Gold Coast of Australia may not get the same results as in its native town, San Francisco
To make a sourdough starter you need only four things:
1. A Container: Glass, Ceramic or Wooden.
A 250 ml jar with a plastic lid is suitable.
2. Flour.
Use either wholemeal spelt, rye or wheat flour. Make sure there are no raising agents in the flour. Rye is considered by some to be superior in making a sourdough starter.
3. A Source of Bacteria And Yeasts
You can use any or all of the following sources of microorganisms.
- Kefir whey.
- Rejuvelac.
- Grapes or grape skins.
- Raisins, sultanas or currants.
- Wild organisms.
- Probiotic culture.
Kefir whey is made by straining milk that has been cultured with real Kefir grains through unbleached linen. If you don't have Kefir you may try yogurt, though yogurt does not contain the variety of microflora that real Kefir grains do.
Rejuvelac is 2-5 day fermented wheat grains. To make Rejuvelac add 1/2 cup of wheat grains purchased from a health food store to 2 litres of water in a mason jar. Cover the jar with muslin cloth to keep insects out. After 12 hours pour off the water and rinse. Lay the jar on its side and sprout the grains until the rootlets are between 1-2 mm long. The grains will need rinsing every 6-12 hours, depending on the weather. In hot weather they may dry out and in humid weather they may go off, but your sense of smell should alert you to this.
Once the rootlets are 1-2 mm long fill the jar with water and leave to ferment for 1-4 days, depending upon the temperature. The Rejuvelac is ready when it has become milky with a light froth. It should taste slightly acidic with a not unpleasant yeasty flavour. Hippocrates Health Centre on the Gold Coast of Australia serve Rejuvelac as a tonic.
Grape Skins. Take 200 gm of good quality grapes. Rinse off debris and squeeze out the juice through a hand juicer. Mix the skins and pips with flour and water to make a starter. Alternatively just crush a handful of grapes with a potato masher and mix the juice and pulp with flour and water.
Raisins. Raisins, currants and sultanas will all provide a source of micro-organisms. Just add a tablespoon of raisins to half a cup of flour and enough water to make a paste. Both raisins and grape skins will produce a distinctive and highly active starter.
Wild organisms. Mix 1 cup of flour with enough water in a glass bowl to form a thin paste. Cover the bowl with a piece of thin muslin and leave outside to trap organisms from the air. Feed it 1/2 cup of flour everyday for 7 days. By the second or third day it should form bubbles and give off a distinctive alcoholic yeasty smell.
Probiotics. AGM Foods in Australia make a B.E. Grainfields liquid which is suitable for making a sourdough starter. But be aware that it contains the same fast acting yeast that is used to make commercial bread and brew beer, Saccharomyces cerevisiae, but unlike this yeast when used by itself to make commercial bread the Grainfields liquid will also provide 13 lactobacilli bacteria plus another yeast. (Note that a starter made with Grainfields should be your last preference.) You could also you use an EM culture to make a sourdough bread starter.
4. Water
Use the best quality water you can find, otherwise tap water will probably work okay.
PROCEDURE
Add 1/4 cup of flour to a jar and mix in a source of microorganisms from one or more of the following: 1 tablespoon kefir whey, 1 tablespoon rejuvelac, 1 tablespoon grape skins or 6 grapes, 10 raisins, or 1 tablespoon probiotic culture. Then add enough water to make a thick paste. Gently screw on a plastic lid or cover the jar with a cloth and leave on a bench top out of direct sunlight at about 25C.
Once a day for a week feed the culture with 2 teaspoons of flour and enough water to maintain a smooth paste. The culture should begin its fermentation process within 1-3 days, recognisable by the yeasty aroma, bubbles and alcoholic smell. If you have used grape skins then after about four days strain out the grape skins and pips through a piece of muslin.
Each culture will have its own characteristics. The grape starter may become quite high in organic alcohol's, while the rejuvelac may provide a source of highly active yeasts. You may wish to experiment by mixing different types of starter cultures together.
The type of flour used will also support a distinctive consortium of microflora. Experiment with rye, spelt, wheat and so on.
Store the culture in the refrigerator when not in use. Two days before use, remove the culture from the fridge, discard most of it, then feed it a with a quarter of cup of flour and enough water to maintain the consistency and incubate at 25 C. After 24 hours it should be ready to use.
PROBLEMS
1. The starter loses its activity and does not make the bread rise as much as it used to. How to regenerate the starter?
If you do not use the sourdough starter for a few days then the level of alcohol's will rise until they eventually kill of most off the micro-organisms. Without yeasts your bread will not rise.
The solution is to mix 1 teaspoon of starter with 1/2 of cup of flour and enough water to make a smooth paste. Leave it for 4-5 hours or until the culture has doubled in size then refrigerate the starter to slow down the fermentation process. The next time you take the starter from the refrigerator it will be more active. Leave it for 6 - 8 hours to ferment then take one teaspoon and add it to 1/2 cup of flour plus some water, leave to ferment for 4-5 hours then feed it another 1/2 cup of flour. By feeding the starter increasingly larger quantities of flour at regular intervals you increase the activity of the yeasts which should make your bread rise better.
MEASUREMENTS
1 teaspoon = 5 ml / 5 gm. 1 tablespoon = 15 ml / 15 gm. 15 tablespoons = 1 cup / 225 ml. 1 cup = 8 fluid oz / 225 ml. 1 US gallon = 3.6 litres. 1 lb = 16 oz / 454 gm. Temperature 20C = 68F.
Conversion from Fahrenheit to Celsius: °C = (°F - 32) / 1.8. Conversion from Celsius to Fahrenheit: °F = °C × 1.8 + 32
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Learn How To Cook The Way Grandma Did™.
Learn how to bake sourdough bread and cakes, culture kefir, cream cheese, sour-cream, and make ginger beer the traditional way. Where ever possible use ingredients that are non GM, non-irradiated, non-pasturised and non-factory-farmed. My preferences are to obtain food from local farmers and producers who can supply organic/biodynamic produce from pasture fed and free range farm animals; raw milk, butter, cream and cheese; and wild game and fish.
SOURDOUGH BREAD
The following recipe using the process of 'retardation' (that is cooling the dough) to lengthen the fermentation process to a few days. It makes a full flavoured bread, with an excellent crumb. Some people who are gluten intolerant have reported that they are free of symptoms when the sourdough bread is prepared with a long proving period.
INGREDIENTS
Makes one small loaf.
- 4 cups wholemeal flour. (1/2 + 1/2 + 1/2 + 2 1/2 cups.)
- 1/2 cup of sourdough starter.
- 1/4 teaspoon of sea salt.
- 25 grams of lard, beef fat or butter.
- 2 cups water.
INSTRUCTIONS
Sourdough Starter
Feed-up a sourdough starter 3 times a day with a little flour, for one day prior to using it.
Make the Sponge
Mix with a wooden spoon in a glass bowl 1/2 cup flour with the starter, then mix in enough water to make a thick soupy batter. This is called the sponge. Cover the bowl and leave in a warm place (25C) for about 4-5 hours to prove. The starter should double in size. If you use a glass bowl you will be able to see the formation of gas bubbles in the gluten.
Mix in another half cup of flour with the sponge and put aside to prove for another 3 hours, then add another 1/2 cup of flour and leave for another 3 hours. Feeding the sponge every 3-5 hours will increase the activity of the yeasts. The fermentation times will be dependent upon the temperature of the sponge and the microflora in your starter culture. If you need to add additional water then do so, but be careful not to make it too wet.
Make the Dough
When the sponge is ready dissolve the salt in 1/2 cup of water and add it to the sponge, then mix in the fat. Then add the final amount of flour called for in the recipe, in this case 2 1/2 cups.
If your initial sponge was about the 'correct' consistency (determined by trial and error) you should only need to add a little water to form a dough. (But if you do add water use cold water) Mix the dough in the bowl with your finger tips, (it should be soft and fluffy) then tip it out onto the bench top. Knead the dough until it becomes silky, carefully adding teaspoons of cold water as you go, until you have a soft resilient dough. Note it is preferable to have the dough wetter rather than drier. Depending upon the type of flour, the correct moisture content is usually arrived at (for spelt and wheat flour) when the dough just sticks to the bench top and your hands. The less gluten the more the dough will stick. After you have kneaded the dough for 5 minutes transfer it to a glass bowl, put the bowl inside a plastic bag and refrigerate for 12-72 hours.
(Artisan bakeries sometimes have a retardation refrigerator set at 15C. Since I work from home I use my kitchen refrigerator which runs at 3-5C. At this temperature, I can leave the dough in the refrigerator for days without it rising, but the lactobacilli still seem to do their job. Generally I leave the dough in a refrigerator for 15-24 hours.)
When you are ready to use the dough, unwrap it and leave on a bench top for about 5 minutes to warm. Knead for about 5 minutes, adding teaspoons of water as required until the dough softens and has a silky texture.
Shape the dough and put into a greased and floured baking tin or pyrex dish, cover with a damp cloth and leave in a warm place (25-30C) until it doubles in size (about 4 hours). Bake in a preheated oven at 180 degrees Celsius for 35-45 minutes or until it is nicely browned and a skewer comes out clean. Once the bread is cooked, tip it out of the tin and turn upside down on a wire rack to cool. When properly cooked fresh bread has a hollow sound when tapped with the fingers.
SOME GOOD REASONS FOR MAKING A SLOW-RISE SOURDOUGH BREAD
In the book Nourishing Traditions by Sally Fallon she tells us that: "All grains contain phytic acid (an organic acid in which phosphorous is bound) in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, 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 neutralise phytic acid. As little as seven hours of soaking in warm acidulated water (sic) will neutralise a large portion of phytic acid in grains.
Soaking in warm water also neutralises enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount 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. If the fermentation process continues for long enough and the requisite bacteria are present then most if not all of the gluten may be broken down. This would explain why some gluten-intolerant people can digest sourdough bread without any symptoms of gluten allergy.
In India rice and lentils are fermented for at least two days, in Africa corn, millet and teff are fermented for several days, Mexican corn cakes are fermented for up to two weeks, in Europe grains were fermented for several days..." (p452-453 Nourishing Traditions by Sally Fallon.)
Properly prepared sourdough bread combines the beneficial effects of Lactobacilli, yeasts, soaking in water, an acid pH and plenty of time. Commercially baked bread uses a fast acting yeast combined with rapid mixing to produce dough ready to bake in less than a few hours. The pH of the bread is alkaline or neutral, no Lactobacilli are involved, only one strain of yeast is used, and the conditions are not suitable for neutralising phytic acid, enzyme inhibitors and breaking down gluten into a more digestible form.
Even sourdough yeasts can reach such a state of activity that the dough has risen before the primary beneficial effects of the sourdough process have had a chance to take effect. It is not unusual for sourdough to reach its peak in a few hours, which is barely enough time for the Lactobacilli to get started. (Sound familiar). (Also, it is not unusual for the microflora of a starter to change. A San Francisco starter may be a San Francisco starter in San Francisco but culture it on the Gold Coast of Australia in a different environment and the microflora may change into something unique to the Gold Coast.)
Many sourdough breads are not true sourdough because there has not been sufficient time for the bacteria to produce enough lactic acid to give the bread that characteristic flavour. (In fact many commercial sourdough breads taste much the same as a non-sourdough bread.) If you want to gain the full benefits of sourdough bread you need to ensure that Lactobacilli are present in large enough quantities, and find a way to lengthen the period of fermentation.
NOTES ON REJUVENATING THE STARTER
Ideally a sourdough starter needs to be used every day in which time it is replenished with fresh flour. If you only make one loaf of bread each week then the starter will probably lose some of its yeast activity and not make the bread rise to its full capacity. This is in part, because when the alcohol content reaches a certain level it kills off the yeasts.
There are a number of things that you can do. On removing the starter from the refrigerator (where it should be stored) take one teaspoon of starter and feed it 1/4 cup of flour and some water every six hours. After two days the starter should have regenerated itself. If the starter is still not active enough add one tablespoon of raisins to the starter. Raisins generally seem to work better than sultana's or currants.
An alternative is to add freshly made rejuvelac to the sponge. Rejuvelac provides a range of lactobacilli and yeasts and boosts the activity of your starter. So why not just use rejuvelac as a starter? Well you could, except that rejuvelac does not provide the range of micro-organisms that a mature sourdough starter does and therefore will not provide the same flavour and aroma.
As a last resort add a teaspoonful of rice malt, barley malt or blackstrap molasses. Artisan bakers would probably object to this practice but for home bakers who may only bake bread once a month this could make all the difference.
In addition we need to remember that the rising of the bread should remain secondary to the removal of the phytic acid and enzyme inhibitors, which I believe is probably more achieved through the use of a mature starter. When a starter loses its activity we are generally referring to the loss of yeast activity. When a starter loses its lactobacilli activity then we lose flavour. So one way to gauge whether you have a true sourdough bread is by the flavour. If it tastes yeasty, like commercial bread then you need to modify your technique until you get the flavour, which is an indicator of lactobacilli activity.
ADDITIONAL NOTES ON BREAD MAKING
- Many factors influence the making of sourdough bread; the ingredients, type of oven, temperature of your kitchen and so on.
- Use 30-60% of the flour called for in the recipe in the starter. The percentage of flour used in the starter will affect the rising time and flavour of the bread.
- If adding ingredients such as dried fruit and nuts then add them at the end because they may cause the gluten to break.
- All the gluten should be digested in the starter. Once all the gluten is digested the dough will not rise.
- Knead the dough for as long as possible.
- The technique of 'punching down' the dough is to de-gas the dough and increase the structural strength of the gluten. (In the same way that strong scaffolding will support a bigger building.) You may gently roll out the dough with a rolling pin to degas it.
- Try the stretch test for gluten formation. Take a tablespoon of dough and tease it with your fingers until it is tissue thin and transparent.
- Ideal fermentation temperature is between 23-26C.
- Learn to recognize when a dough is under or over proofed.
- Hard flour contains more gluten than soft flour.
- Dough that has been retarded in a refrigerator will brown more easily.
- If you add a small bowl of hot water to the oven, the steam will mix with the sugars in the top layer of the dough causing it to caramelize and brown. The steam will also prevent the bread from drying out as much and create a loaf of bread that is more moist.
- To make a low-gluten dough rise add some potato flour to the mix, and just before you bake it add baking powder. This will work best with the wet method of sourdough bread making. Gluten free bread may be improved by toasting.
- Some reports show that 1% salt will kill yeasts.
- Yeasts will die above 45C.
- The fat coat of wild yeasts can be removed by vinegar, which effectively kills the yeast.
- Yeasts store selenium.
- Good quality double-thickness bread tins with reinforced corners will produce a better crust than cake tins. After use just wipe then clean with a paper towel. Pyrex dishes are useful for learning how to bake bread because you can watch the bubble formation as the dough rises.
- Stand the baking tins on a steel tray in the oven, rather than the wire rack. Back the bread in the middle of the oven.
MEASUREMENTS
1 teaspoon = 5 ml / 5 gm. 1 tablespoon = 15 ml / 15 gm. 15 tablespoons = 1 cup / 225 ml. 1 cup = 8 fluid oz / 225 ml. 1 US gallon = 3.6 litres. 1 lb = 16 oz / 454 gm. Temperature 20C = 68F.
Conversion from Fahrenheit to Celsius: °C = (°F - 32) / 1.8. Conversion from Celsius to Fahrenheit: °F = °C × 1.8 + 32
| RECOMMENDED BOOKS
|
| Nourishing Traditions: The cookbook that challenges politically correct nutrition and the Diet Dictocrats. By Sally Fallon and Mary Enig. Read the back cover. |
| The Cholesterol Myths: Exposing the fallacy that saturated fat and cholesterol cause heart disease. By Uffe Ravnskov. Read the back cover. |
| Nutrition and Physical Degeneration. By Dr Weston A Price. Read the back cover. |
| The Sugar Blues. By William Dufty, Warner Books, 1975 Read the back cover. |
| The Untold Story of Milk. By Ron Schmid, ND with foreward by Sally Fallon. Read the back cover. Sprouted Grain and Sourdough Bread The basic recipe for Essene bread just involves sprouting a grain such as wheat, spelt or rye, then grinding it in a food processor, mixing in some herbs and spices and spreading the mixture out thinly on a stainless steel tray and baking it in a cool oven at 65C (150F) for 12 - 24 hours. You can also use a dehydrator if you have one, or put the tray on a rock in the hot sun. The following modification of the Essene bread recipe uses additional flour and a sourdough starter. The result is a moist, chewy bread. Make sure that you use organic grain from a health food shop and not grain intended for agriculture. The Essene recipe invites lots of experimentation with different types of grains, nuts, seeds, herbs and spices, and dried fruits such as dates. You may also wish to experiment with not grinding the sprouted grain but instead leaving it whole. INGREDIENTS
INSTRUCTIONS Sprouting the Grain Making the Bread Mix the salt and any herbs and spices with the flour, then mix the flour a small amount at a time with the dough until it is firm enough to be kneaded. (You may not need to use all of the flour but if your spouts were quite wet then you may need to add additional flour.) The dough will probably be quite sticky and moist as the gluten will not form as well as with a normal sourdough bread. Put the dough in a refrigerator for about 12 hours to give time for the antinutrients to be degraded from the flour. The next day, kneed the dough for a few minutes, shape it, then transfer to a baking tin. Cover with a damp t-towel and leave in a warm place (25C) until it doubles in size, then bake at 180C for 40 - 45 minutes. You may wish to experiment with a lower temperature and a longer time. NOTE The sourdough starter needs to be highly active to get maximum rise from the flour. If you find the bread is a little too heavy for your liking then try adding 1 - 2 teaspoons of barley malt. The extra sugars will cause the yeasts to become more active and generate the additional carbon dioxide necessary to rise the bread.
MEASUREMENTS
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