Curry, carrots, raisins and coconut milk make this salad flavorful and satisfying, but sorghum grain is really the star of this delicious dish. Unlike some gluten free grains, the hearty, chewy texture of whole grain sorghum is very similar to wheat berries, making it an ideal addition to pilafs and cold salads such as this one.  Sorghum is an excellent source of dietary fiber and a wonderful way to include the health benefits of whole grains in a gluten free diet. Sorghum originated in Africa thousands of years ago, and then spread through the Middle East and Asia via ancient trade routes, traveling to the Arabian Peninsula, India and China along the Silk Road. Today sorghum remains a staple food in India and Africa, yet it is still relatively unknown in many parts of the world.

Pair this salad with warm Naan and grilled tofu for a wonderful, easy meal. This salad makes great leftovers the next day, as well. Cheers!

Curried Carrots & Sorghum

•     1 cup Sorghum Grain
•     3 cups Water
•     1 tsp Sea Salt divided
•     1 cup canned Coconut Milk
•     3 Tbsp Rice Wine Vinegar
•     1 Tbsp Curry Powder
•     1/2 tsp Chili Powder
•     2 tsp Sugar
•     2 cups slivered Carrots
•     1/2 cup Raisins
•     1/4 cup chopped Green Onion

Directions

Step 1

Rinse, drain and pick through sorghum. Combine 3 cups water, 1 cup Sorghum and 1/2-tsp salt in a pot with a tight-fitting lid. Bring to a boil. Cover, reduce heat and let simmer until tender, about 50 – 60 minutes. Drain any excess water.

Step 2

Meanwhile, combine the coconut milk, rice vinegar, curry powder, chili powder, 1/2-tsp salt and sugar.

Step 3

When sorghum is cooked and drained, add carrots, raisins and onions. Toss with dressing. Served chilled or at room temperature.

Makes 4 – 6 servings.

Celebrate Cinco de Mayo with homemade tortillas. These are ridiculously easy and absolutely worth it! The recipe is pretty simple- just corn flour, salt and water. For a step-by-step visual recipe, visit America’s Test Kitchen or watch the video below (thank you, YouTube.) Use these for tacos or simply serve the fresh tortillas with salsa and guacamole. ­Salud!

Corn Tortillas

•     2 cups Golden Masa Harina Corn Flour or Gluten Free Golden Masa Harina
•     1/2 tsp Sea Salt
•     1-1/2 to 2 cups Hot Water

Directions

Step 1

Mix salt into the masa harina corn flour. Slowly pour the water into the dough to get a good consistency. The dough should be firm and springy when touched, not dry or sticky. Let rest for about an hour, covered.

Step 2

Preheat a griddle or flat surface. Divide the dough into 2 inch balls. Press dough between two pieces of waxed paper, or flatten according to a tortilla press directions. Place flatten dough on a hot griddle or flat surface and cook until the top of the tortilla starts to look cooked, about 1 minute. Flip to the other side and heat for a few seconds.

Makes 12 – 6 inch tortillas.

As a registered dietitian and nutrition journalist, I’ve spent close to 25 years pouring over food and nutrition research.  And it’s led me to one conclusion as to how we can all live healthier, more vibrant lives. The answer: Eat more whole plants. In fact, there are now hundreds of studies backing up the notion that the healthiest diet on the planet is a plant-based one.

Contrary to popular belief, a plant-based diet really is more about what you can eat, rather than what you can’t eat. When most people hear the words “plant-based diet,” raw fruits and vegetables are usually the first thoughts that come to mind.  But a plant-based diet consists of a variety of whole plant foods, including fruits, vegetables, whole grains, nuts, seeds, herbs, spices, and legumes.

Legumes are the perfect example of a plant-powered “protein package.” This means that legumes are packed with beneficial nutrients like fiber, vitamins, minerals, and phytochemicals, and essentially void of the “bad stuff”, like saturated fat and sodium. In fact, legumes are as near to a perfect food as you can find. A half-cup portion, on average, contains at least 20% of our daily needs for fiber, folate, and manganese, 10% of our daily needs for protein, potassium, iron, magnesium, and copper; and 6-8% of our daily needs for selenium and zinc.  Research now indicates that eating legumes regularly can offer a variety of health benefits, including lower blood cholesterol levels, lower body weight, and lower rates of heart disease, hypertension, some types of cancer, and diabetes.

Aside from their nutritional perks, legumes are even friends to Mother Earth. Farmers discovered long ago that rotating their crops with legumes would replenish their soil. This is because legumes possess a unique ability to “fix nitrogen,” or transfer nitrogen from the air into the soil, reducing the need for synthetic fertilizers.

As if these benefits alone aren’t enough motivation to increase your intake of legumes, it helps to know that legumes are easy to cook, shelf stable, and economical. And a whole world of legumes awaits your discovery: lima beans, garbanzo beans, split peas, lentils, pinto beans, and kidney beans, just to name a few. They can easily be incorporated into soups, salads, wraps, or served as simple side dishes. You can also take a spin on legumes by trying them in alternative forms such as flours. These high-protein, nutritious flours are perfect alternatives for those with wheat and gluten allergies. Not only that, they can also pump up the nutrition in many of your recipes for baked goods. Simply replace a small amount of wheat flour in your recipes with legume flour and you’ve boosted your intake of plant-powered benefits.

Whether you’re a plant-powered vegan, vegetarian, or omnivore, I recommend you eat at least one ½ cup serving of legumes every day in order to promote your optimal health.

Red Lentil Stew with Root Vegetables

By Sharon Palmer, RD, The Plant-Powered Dietitian

This thick, colorful stew, which calls upon root vegetables, is easy on your wallet and delicious on your taste buds. Try serving it as a light lunch with a salad and rustic, whole grain bread; or for dinner with whole grains such as barley, farro or quinoa on the side.

Makes 6 servings

Ingredients:

1 tsp Extra Virgin Olive Oil
2 medium Parsnips, sliced
2 medium Carrots, sliced
3 stalks Celery, sliced
1 medium Onion, sliced
1 medium Potato, peeled, diced
2 cloves Garlic, minced
½ tsp Low-Sodium Herbal Blend (i.e. Mrs. Dash)
½ tsp Smoked Paprika
1 tsp Thyme
2 cups Low-Sodium Vegetable Broth
4 cups Water
1 ½ cups red lentils, dried

Instructions:

1. Heat olive oil in a large pot. Add vegetables, garlic, and seasonings, sautéing for about 10 minutes.
2. Add broth, water and lentils. Cover pot and cook for about 20 minutes, until vegetables and lentils are tender.

Nutritional Information per Serving:

Calories: 278
Carbohydrates: 50g
Protein: 14g
Fat: 4g
Sodium: 60mg
Fiber: 10g

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today’s Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

Kushari is an Egyptian dish that often includes rice, lentils and macaroni topped with tomato sauce and sauteed onions. It’s sort of a “kitchen sink” kind of dish and can include almost anything you have on hand. This is our take on this classic African dish using plump Kamut® Khorasan Wheat Berries instead of white rice. A meal unto itself, kushari needs no accompaniment. If Kamut® berries are hard to come by, regular wheat berries or brown rice can be substituted in a pinch.

Kamut® Kushari

•     1 cup Organic Kamut® Berries
•     1 cup Lentils
•     1 cup Whole Grain Elbow Macaroni
•     Water as needed
•     4 medium Onions, halved & thinly sliced
•     1/4 cup Olive Oil
•     4 Garlic cloves, chopped
•     1 tsp ground Cumin
•     1/2 tsp Red Pepper Flakes
•     29 oz canned Tomato Puree
•     Salt & Pepper to taste

Directions

Step 1

Soak Kamut® berries in water overnight. Drain and rise berries.

Step 2

Place Kamut® berries and 3 cups water in a pot on bring to a boil. Cover and reduce heat to low. Simmer until soft, about 1 hour. Drain off excess water.

Step 3

Rinse lentils and place in a pot with 3 cups of water. Cover and bring to a boil. Let boil for 2 – 3 minutes then reduce heat to low and simmer until tender, about 25 – 30 minutes. Drain off excess water.

Step 4

Cook macaroni in plenty of boiling salted water until tender, about 6 – 7 minutes. Drain.

Step 5

While grains are cooking, prepare onions and tomato sauce.

Heat oil in a pan to medium-high and cook sliced onions until brown and crispy, about 10 minutes. Remove from pan and drain on paper towels. Season with salt.

Step 6

In the same pan, add garlic, cumin and red pepper flakes and cook until fragrant, about 2 minutes. Add tomato puree and cook until heated through. Season with salt and pepper.

Step 7

To serve, combine cooked Kamut® , lentils and macaroni. Top with tomato sauce and crispy onions.

Makes 8 servings.

We’ve prefermented.  We’ve baked.  We understand the basic concepts of yeast fermentation!  Now, it’s time for the grand poobah – natural cultures.

Natural cultures have unlimited life (you can keep them alive for practically forever with proper feedings).  You need only flour and water.  The only yeast used is that which is found in the surrounding environment.  It takes about a week to grow a starter and after that, it’s good to go!

There are several names for starters: sourdough, sour, levain, mother, chef, seed, etc., but they are all essentially the same thing.  Hydration amounts may differ but growing, sustaining and using starters follow the same steps.  Below is a recipe for building Bob’s Red Mill Basic Loose Wheat Sour.

Building Your Sour

_____ Day 1  

Unbleached White Flour         3 oz

Whole Wheat Flour                 1 oz

Water (85°F)                           4 oz

Mix until combined in a large bowl; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.  *Use a clean non-reactive metal or glass bowl.  Only use plastic if it is clean and free of other odors.

_____ Day 2

Mix well and scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours. *This should look bubbly and smell “ripe”.  Discard if there is ever mold in the sour.

_____ Day 3

Unbleached White Flour         3 oz

Whole Wheat Flour                 1 oz

Water (85°F)                           4 oz

Sour                                         4 oz

Discard remaining 4 oz of sour (or give out to friends so they can grow their own).  Add flours and water and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours. *There will be quite a bit of waste when building a sour.  Unfortunately, this is necessary so the sour does not get too large to easily maintain or use.

_____ Day 4

Unbleached White Flour         2.25oz

Whole Wheat Flour                 .75 oz

Water (85°F)                           3 oz

Sour                                         6 oz

Discard remaining 6 oz of sour.  Add flours and water and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.

_____ Day 5

Unbleached White Flour         4.5 oz

Whole Wheat Flour                 1.5 oz

Water (55°F)                           6 oz

Sour                                         3 oz

Discard remaining 9 oz of sour.  Mix water and 3 oz sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours. *Cooler water is used from now on to slow down fermentation and build flavor and acidity.

_____ Day 6

Unbleached White Flour         4.5 oz

Whole Wheat Flour                 1.5 oz

Water (55°F)                           6 oz

Sour                                         3 oz

Discard remaining 12 oz of sour.  Mix water and 3 oz sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.

_____ Day 7

Unbleached White Flour         4.5 oz

Whole Wheat Flour                 1.5 oz

Water (55°F)                           6 oz

Sour                                         3 oz

Discard remaining 12 oz of sour.  Mix water and 3 oz sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.

It is now time to decide if you want to use your sour within 24 hours or if it will be time to begin maintenance and storage.  If you are going to store your sour for use at a later date, decide if you want to store it at room temperature with daily feedings or in the refrigerator with monthly feedings.

Maintaining Your Sour   *Feedings eliminate over-fermentation (which occurs when yeast consumes all available food leaving it unable to leaven).

At room temperature

_____ Day 8 and on…

Unbleached White Flour         1.5 parts

Whole Wheat Flour                 0.5 parts

Water (55°F)                           2 parts

Sour                                         1 part

Discard remaining sour as often as needed – always keep at least 8 oz of sour.  Mix water and sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit a room temperature for 18 – 24 hours.

In the refrigerator

_____ Day 8 and then once a week every three weeks…

Unbleached White Flour         1.5 parts

Whole Wheat Flour                 0.5 parts

Water (55°F)                           2 parts

Sour                                         1 part

Discard remaining sour as often as needed – always keep at least 8 oz of sour.  Mix water and sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover loosely with a lid and store in the refrigerator.  Feed the same ratio every three weeks.

Now you’ve built your healthy starter and you know how to keep it alive with regular feedings.  But what’s the point of all this work if you never get to enjoy the fruits of your labors?  Let your starter reach its full potential.  Let’s bake some bread!

  You

Yeah!  Oh, wait, hold up.  This starter has been stored in my fridge for the last two weeks.

 Me

Ooooh, um….

You

Are you trying to tell me I can’t just whip up a loaf of bread?

Me

Yes, that is exactly what I am saying.

You

…

Me

You need to wake it up a bit.  Give it some energy so it can make a great loaf of bread.  You just need to plan ahead a little.

That’s right folks, using a natural culture starter requires some planning.  At least 24 hours if it’s stored at room temperature but, if you store your starter in the fridge, you need to give it four days to gain enough strength to leaven a loaf of bread.  Starters are easy to grow and maintain but if you are not so adept at planning, this aspect may be a drawback.

Using Your Sour  *Plan ahead!

If you are storing your sour at room temperature, make sure to feed it 18 – 24 hours before you plan to bake.  If you are storing your sour in the refrigerator, remove at least half the amount you will be using from the refrigerator four days before baking.  Let it sit at room temperature for 24 hours then begin feeding it for three days before baking.

From here on out, we’ll be referring to ratios and parts.  1 part sour will be the amount of sour you will be starting with (if you follow the instructions below, it will be half the amount you will need for the final bread recipe).  Let’s say your recipe call for 8 oz of starter.  Begin with 4 oz; that will equal 1 part.  Therefore, 2 parts water will be 8 oz, 0.5 parts whole wheat flour will be 2 oz and 1.5 parts unbleached white flour will be 6 oz.  Got it?

At room temperature

_____ 1 Day Before Baking

Unbleached White Flour         1.5 parts

Whole Wheat Flour                 0.5 parts

Water (55°F)                           2 parts

Sour                                         1 part

Remove at least half the amount of sour you will need.  In a large bowl, mix water and sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.

In the refrigerator

_____ 4 Days Before Baking

Remove at least half the amount of sour you will need.  Place it in a large clean ceramic, glass or metal bowl.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.

_____ 3 Days Before Baking

Unbleached White Flour         1.5 parts

Whole Wheat Flour                 0.5 parts

Water (55°F)                           2 parts

Sour                                         1 part

Mix water and sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.

_____ 2 Days Before Baking

Unbleached White Flour         1.5 parts

Whole Wheat Flour                 0.5 parts

Water (55°F)                           2 parts

Sour                                         1 part

Mix water and sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.

_____ 1 Day Before Baking

Unbleached White Flour         1.5 parts

Whole Wheat Flour                 0.5 parts

Water (55°F)                           2 parts

Sour                                         1 part

Mix water and sour until dissolved.  Add the flours and mix well; scrape down sides.  Cover with cheesecloth or a clean towel and let sit at room temperature for 18 – 24 hours.

That’s what I call a sour!

Baking Day!

Measure the amount of sour you need and follow your recipe as directed.

See?  Refreshing your starter is relatively painless!  And now you have a luscious, fragrant, deeply-flavored loaf of bread.  Totally worth it.

Can I make a gluten free starter?  Yes, just use gluten free flours and remember to include binder gums in the final bread dough.

Can I change of the flavor of my starter?  Yes, beer, buttermilk, yogurt, and fruit juice all provide new and unique flavors.

Will my bread really be that much better using a starter?  Yes.  Go ahead, make a loaf with starter and one without.  You’ll see.  I dare you.

Oh, and if you’re going out of town for awhile, you can always take your starter to the Sourdough Hotel.

Happy Baking!

As the Plant-Powered Dietitian, I often write and speak about the benefits of vegetarian-style, plant-based eating patterns;  yet, one thing my readers and audience members often appreciate is learning that a plant-based diet is simply one that emphasizes whole plant foods. That is, a plant-powered diet leaves room for a spectrum of dietary preferences and observances, ranging from vegans (those who do not eat any animal foods) to lacto-ovo vegetarians (those who allow for dairy and eggs in their diet) to pescetarian (those who allow for fish) to flexitarians (those who eat small amounts of animal foods).

That’s why I’m such a supporter of the Meatless Monday Campaign—a non-profit initiative developed in association with the John Hopkins’ Bloomberg School of Public Health. It has a simple message: By cutting out meat once per week, you can improve your health and reduce your carbon footprint. By simply substituting animal products in favor of more whole plant foods, you naturally reduce the amount of saturated fat and cholesterol you eat, while gaining more health-promoting nutrients such as fiber, vitamins, minerals, and phytonutrients. Who can really argue with that? Countless organizations, restaurants, schools, hospitals, and even the entire city of Los Angeles have embraced Meatless Monday to celebrate this simple concept.

The Meatless Monday message helps people ease into the concept of decreasing overall animal intake by selecting just one day per week to go meatless. The initiative provides information and recipes to help people start each week with healthy, eco-friendly, meat-free alternatives.

And I say “eco-friendly” because eating less meat can put a serious dent in your carbon footprint – the total greenhouse gas emissions produced from your activities. According to the Environmental Working Group, here’s how eating less meat can impact Mother Earth:

• If you eat one less burger per week…It’s like driving 320 miles less.
• If your four-person family skips meat and cheese one day a week…It’s like taking your car off the road for five weeks.
• If your four-person family takes steak off the menu one day a week…It’s like taking your car off the road for almost three months.
• If everyone in the United States ate no meat or cheese for just one day a week…It would be like driving 91 billion miles less, or taking 7.6 million cars off the road.

So, go ahead! Jump on board the Meatless Monday bandwagon, and try one of my simple tips to get you started.

1. Invest in a good vegetarian cookbook. A cookbook can give home cooks valuable ideas for how to put together simple, delicious meals. Don’t be afraid to experiment!
2. Keep it simple. There’s a common misconception that preparing vegetarian meals is laborious and complicated – but tons of meatless recipes are incredibly simple to prepare. Think: black bean burritos or spaghetti with tomato sauce.
3. Convert your family favorites. Trim the meat and load up on the veggies in your favorite dishes. My family’s favorite lasagna originally called for ground meat – but now I load it with summer squash, broccoli, and bell peppers.
4. Try ethnic flair. Some cultures know how do vegetarian meals right! Steal ideas from your favorite Thai, Indian, or Mexican restaurants and try to reproduce them at home.
5. Rely on more one-dish meals. Try chili, stews, casseroles, stir-fries, and pasta dishes with whole grains, legumes, tofu, and legumes.

Southwestern Black Bean, Quinoa, and Mango Salad

By Sharon Palmer, RD, The Plant-Powered Dietitian

The jewel-like black beans shine in this crunchy, zesty salad. Serve it with corn tortillas and vegetable soup for an easy, refreshing meal.

Makes 6 servings (about 1 cup each)

Ingredients:
1 – 15 oz can Black Beans, no salt added, rinsed, drained
1 cup cooked Quinoa (according to package directions)
1 cup frozen Corn
1 small Red Bell Pepper, chopped
1 cup chopped fresh Mango
¼ cup chopped Red Onion
½ cup fresh Cilantro, chopped (or 2 tsp dried if not available)
1 small fresh Jalepeno Pepper, seeded, finely diced
1 Lemon, juiced
1-1/2 Tbsp Extra Virgin Olive Oil
2 cloves Garlic, minced
½ tsp Cumin
½ tsp Chili Powder
¼ tsp Turmeric

Instructions:

1. Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeno together in a mixing bowl.
2. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together. Toss into salad mixture and chill until serving time.

Nutrition Information Per Serving (1 cup)
Calories: 201
Fat: 5 g
Sat Fat: 1 g
Sodium: 9 mg
Carbohydrate: 36 g
Fiber: 8 g
Protein: 8 g

Recipe from The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health, Beginning Today, copyright © Sharon Palmer, 2012. Reprinted by permission of the publisher, The Experiment. Available June 2012.

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today’s Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

It’s hard to miss the probiotic trend in the food industry these days. Probiotics are good bacteria that aid in the balance of our digestive tract. These microorganisms aid in digestion and support our immune system. They can help prevent intestinal upset and aid in the treatment of certain infections. In fact, if you’ve recently taken antibiotics, you’ve likely wiped out your good bacteria. Probiotics will help replenish your bacteria stash and get you back to your old self.

These good bacteria are found in many packaged foods (everything from chocolate to protein bars to ice cream), but are naturally occurring in yogurt, kefir, kombucha, sauerkraut, miso, kimche, and tempeh, to name a few. Notice that each of these foods is a fermented product. Fermentation is the result of active bacteria growth. To cause fermentation, bacteria is introduced to the food. This bacteria converts the foods sugars to acid, gas or alcohol. When ingesting these fermented foods, you add a live organism (more like millions of live organisms) into your digestive system. These organisms work to breakdown foods in your body and out-compete the bad bacteria that make us sick.

Probiotics are awesome, but they can’t work alone. That takes us to prebiotics. Prebiotics are the food that probiotics need in order to survive and get busy in your body. It makes sense, in order to out-compete the bad bacteria and thrive, these good bacteria need some fuel. Just like you combine sugar and water with yeast to activate it in order for your dough to rise, you need some kind of sugar to get these probiotics charging.

Not all sugars are created equal, however, so don’t grab a doughnut and think you’re helping out your kombucha with some fuel. The best prebiotics are whole grains, legumes and fruit, but other foods high in fiber are also good prebiotics. Fiber is key because it is the “waste” from your food that sticks around in your digestive system. This waste product is exactly what the bacteria need to thrive. Any food without fiber won’t offer up much of use to the good fauna in your system.

Here are some great ways to combine prebiotics and probiotics for a healthy, happy digestive system.

• Muesli and Yogurt- the ultimate in a healthy breakfast or snack. Pick yogurt that lists either Lactobacillus or Bifidobacterium in the ingredient list as a live culture. Choose a plain or vanilla flavor that is low in sugar for the most nutritious choice. Muesli is unsweetened, but contains dried fruit that will add a nice sweetness to your meal. The whole grains provide the prebiotic fiber and the nuts and seeds will give you an extra omega-3 bonus.
• Brown Rice and Tempeh- combine a whole grain brown rice with tempeh for a one-two prebiotic/probiotic punch. Add vegetables sauteed in olive oil for a heart-healthy complete meal.
• Whole Grain Crackers with Yogurt Dressing/Dip – Replace sour cream in your favorite dressing or dip with a probiotic-packed yogurt and pair with whole grain crackers, bread or even drizzle over a whole grain salad. Try this Creamy Avocado Yogurt Dressing from Mother Thyme and these Savory Hemp Crackers for a wonderful omega-3 rich snack.

 

 

This is our fourth and final post in our series on the different flours we produce. Week one was wheat flours, week two was low carb flours and week three was gluten free flours.

Beans. Some people love them, some people detest them. We happen to be quite fond of legumes around here and have a variety of different bean flours. Our bean flours are milled from dried whole beans and are high in protein and fiber, adding a boost of nutrition to baked goods. Naturally gluten free, bean flours are often used in gluten free recipes, although some people do not like the flavor that these flours impart. Folks are often surprised by some of these flours and are unsure how to use them.

Black Bean Flour: Milled from high quality black beans, the most obvious uses for our black bean flour is as a base for black bean soup, fillings and dips. It can also be added to breads for protein and flavor, as well as used in veggie burgers and as a healthy addition to crackers. Add a 1/4 cup in place of white flour to boost the nutritional value of your baking. We recommend sticking to savory recipes, although it would combine well with chocolate and other strong flavors. Browse recipes using black bean flour.

Fava Bean Flour: Our fava bean flour is milled from blanched fava beans. Fava beans have a distinctive flavor and is most often used in combination with garbanzo bean flour for gluten free baking. There are not many recipes for using fava bean on its own, but 1/4 cup can be added in place of white flour in almost any recipes. Again, we’d recommend savory recipes with this flour. Customers have found that toasting the flour will reduce some of the bean flavor. Find directions for toasting flour here.

Garbanzo Bean Flour: Garbanzo bean flour, also known as chickpea flour, is a wonderful ingredient for gluten free baking, as well as dishes like falafel, hummus, and socca. Wonderful in crackers, pizza crusts and breads, garbanzo bean flour also works well with strong flavors like chocolate and pumpkin. Use it for up to 25% of the flour in your baking to increase protein and fiber. Browse recipes using garbanzo bean flour.

Garbanzo Fava Bean Flour: This is a popular combination for gluten free baking and can be used for almost anything. We think it would also make a very good bean dip and a wonderful addition to veggie burgers for added protein and stability. Browse recipes using garbanzo fava bean flour.

Green Pea Flour: No one ever seems to know what to do with this flour besides make split pea soup. Yes, you can make split pea soup, but you can also use it to make all sorts of fun recipes- like these Pea, Parmesan and Rosemary Crackers or Green Pea Pancakes (serve with smoked salmon and creme fraiche- try this recipe, but sub green pea flour for the garbanzo bean flour and leave out the vanilla to make savory pancakes). We were fortunate enough to try some savory crepe-like pancakes made with our pea flour and they were wonderful! Add some green pea flour to breads, cookies, cakes and muffins for a nutritional boost and create a baked good with a fun color. Use it to make a dip or use it in place of garbanzo bean flour for falafel-like patties. It’s a fun ingredient that needs some experimentation. If you make something with it, we’d love to hear how it comes out.

Soy Flour: Our soy flour is milled from whole, raw soy beans. This flour is a great source of complete protein, as well as a good source of fiber, calcium, iron, magnesium and phosphorus. You can replace up to 30% of the flour in your recipe with soy flour. Soy flour is naturally gluten free, however we do not produce it in our gluten free facility. Baked goods made with soy flour tend to brown more quickly, so it is best to use a recipe designed for soy flour or to keep a close eye on your baking when using it. Browse recipes using soy flour.

White Bean Flour: A previously underutilized ingredient that is gaining popularity, white bean flour is a wonderful thickener for sauces and gravies, as well as a great base for dips and soups. With a very mild flavor, white bean flour is a great addition to baking and can be used in sweet and savory recipes. Use it as a healthy addition to crackers, breads, pancakes and more! Browse recipes using white bean flour.

This is our second post in our series on the different flours we produce. Last week, we covered wheat flour, read all about it here.

When you think of Bob’s Red Mill, the words “low carbohydrate” do not often spring to mind. If you took a look at our product line, you might think all we make are carbohydrates, but as anyone who follows a low carb or paleo diet will tell you, we have quite a few low carb options.

Whether you follow a restricted carb diet for health reasons or simply want to lose a few pounds, these flours are essential for  keeping your sanity and enjoying some of the foods you miss the most on a low carb diet. Here are our most popular low carb flours and some ideas for what to do with them.

Almond Meal/Flour: Almonds are notoriously healthy nuts providing a good amount of manganese and vitamin E , as well as a healthy serving of monounsaturated fats in each 1/4 cup serving. Not only do almonds have a healthy boost of protein, they are also very low in carbohydrates and naturally gluten free. Replacing 25% of the flour in your baking with almond meal will add wonderful texture and flavor while reducing the total carbohydrates.  Although it has a lightly sweet flavor, almond meal can also be used in savory applications. Use almond meal in place of bread crumbs in meatballs, or as a coating for chicken and fish. Browse recipes for almond meal here.

Coconut Flour: Organic coconut flour is a delicious, healthy alternative to wheat and other grain flours. Ground from dried, defatted coconut meat, coconut flour is high in fiber and low in digestible carbohydrates. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber with only 8 grams of carbs. The light coconut flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. It makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal. Because of its high fiber content, baking with coconut flour is a unique experience. Coconut flour requires an equal ratio of liquid to flour for best results. Coconut flour can replace up to 20% of the flour in a recipe, but you will need to add an equal amount of liquid to compensate.  We recommend following a recipe designed for coconut flour when getting started. Luckily, we have many recipes to experiment with in our recipe section. Coconut flour is unsweetened and does not contain sulfites.

Hazelnut Meal/Flour: Bob’s Red Mill Hazelnut Meal is ground from whole Oregon hazelnuts, or filberts. Hazelnuts are often overlooked for their nutritional value, but these healthy nuts provide a good amount of vitamin E and a healthy serving of monounsaturated fats in each 1/4 cup serving. You can replace up to 30% of the flour in your baking with hazelnut meal to add wonderful texture and flavor.  Hazelnut meal will bring a rich, buttery flavor to your baking while adding an enticing aroma that can only come from high quality hazelnuts. Hazelnut meal can be used in savory applications, as well. Use hazelnut meal in place of bread crumbs in meatballs, or as a coating for chicken and fish.  Our hazelnut meal is not blanched. Find recipes for using hazelnut meal.

Soy Flour: Our soy flour is milled from whole, raw soy beans. This flour is a great source of complete protein, as well as a good source of fiber, calcium, iron, magnesium and phosphorus. You can replace up to 30% of the flour in your recipe with soy flour. Soy flour is naturally gluten free, however we do not produce it in our gluten free facility. Baked goods made with soy flour tend to brown more quickly, so it is best to use a recipe designed for soy flour or to keep a close eye on your baking when using it. Find recipes for using soy flour here.

Giveaway

We’d like to give one lucky reader a set of our low carb flours- almond meal, coconut flour, hazelnut meal and soy flour To enter, simply follow the directions in the app below. We’ll pick a winner at random from all who enter by 12:01 am on 03/20/13.
a Rafflecopter giveaway

I admit it, I’ve bought instant oatmeal packets. Shhh, don’t tell Bob, he’d be so disappointed in me. They’re hard to resist. I love oatmeal and I’m always pressed for time in the morning. The packets are so EASY and already portioned for me. They’re also expensive and filled with weird flavors and sugar (even the ‘healthy’ versions).  On top of that, Bob’s Red Mill doesn’t make any.

Not only was I spending more than I wanted, I was buying oats that weren’t our superior oats and I was getting extra sugar and gross chemicals in the mix. I started thinking about it and a brilliant (well, pretty obvious and basic) idea occurred to me. Why don’ t I make my own instant oat “packets?” I didn’t want to waste plastic baggies making “packets” and I didn’t really want to use instant oats. I whipped out a plastic container and filled it with what I wanted in a packet—quick oats, flaxseed meal, chopped walnuts and wheat germ—voila! an “instant” oat breakfast was mine! I threw a quarter cup measuring cup in the container and I was set! I keep the container in my desk, along with a bowl. Each morning, I scoop out 1/2 cup of oats and add 1 cup of hot water from the hot water spigot on our water cooler, let stand for a few minutes and I’m off and charging with a health, easy breakfast.

To make your own, you’ll need:

• 64 oz (8 cup) or bigger Container with a resealable lid
• 5 cups Quick Cooking Rolled Oats (Gluten Free will work too) or Instant Oats
• 1/4 or 1/2 cup Scoop

Mix and match, but be sure not to add more than your container can hold.

• 1/2 cup Flaxseed Meal
• 1/2 cup Wheat Germ
• 1 cup chopped Nuts
• 1/2 cup Hemp Seeds
• 1/2 cup Chia Seeds
• 1/2 cup Wheat Bran
• 1/2 cup Rice Bran
• 1/2 cup Oat Bran
• 1 cup Sunflower Seeds
• 1/2 cup Pumpkin Seeds
• 1 cup Almond Meal
• 1 cup dried Fruit
• 1 cup Shredded Coconut
• 1 Tbsp Cinnamon or other spices

Mix to combine and you’re all set. This lasts me about 2 weeks. Because you will probably use it within a month, you do not need to worry about refrigerating the flaxseed meal and other normally perishable ingredients.