Whole Wheat Waffles

1-1/2 cup WHOLE WHEAT FLOUR…I use a three wheat mix


1/2 tsp baking soda

2+ tsp baking powder…I use one with sodium acid pyrophosphate instead of sodium aluminum sulfate…

1 tsp kosher salt

3 tbsp brown sugar….I like dark

2 large eggs, beaten

1 tsp apple cider vinegar

Approximately 16oz milk

Cooking spray for waffle iron

Preheat waffle iron.

In a medium bowl whisk together flours, soda, baking powder, salt, and sugar. In another bowl beat together eggs and melted butter, and then add the milk with vinegar. Add wet to dry when waffle iron is ready.

Ladle the recommended amount of waffle batter on to the iron according to the manufacture’s recommendations. Cook until steam decreases and waffle is golden brown. Serve immediately or keep warm in a 200 degree oven. I recommend serve immediately for the best…Yummmm:):)

This recipe is very versatile. I have added softened OAT GROATS, fruit, FLAX, yogurt, apple/pear butter, nut…..have fun and eat well:)

Kasha With Vegetables

1 tsp butter

1 tsp olive oil

1 medium onion (chopped)

1 celery stalk (chopped)

1/4 pound mushrooms (sliced thin)

3/4 cup kasha (toasted BUCKWHEAT)

1 large egg

1-1/2 tsp beef base or 1-1/2 beef bouillon mixed with 1-1/2 cups warm water

1/2 cup thinly sliced water chestnuts

2 tbsp lemon juice

1/2 tsp ground nutmeg

1/4 tsp black pepper

Toast buckwheat in heavy skillet until well browned, then set aside in small bowl.

Melt butter in heavy 10″ skillet over moderate heat. Add olive oil, onion, and celery and cook, uncovered, for 2 to 3 minutes. Add the mushrooms and cook 2 to 3 minutes longer, stirring occasionally.

Beat egg in a small bowl and add kasha. Add to skillet and cook until egg is done, stirring occasionally to combine mixture.

Add beef stock and bring to boil. Reduce heat to simmer, cover and cook for 10 minutes or until all liquid is absorbed and kasha is tender.

Stir in water chestnuts, lemon juice, nutmeg, and pepper, and transfer mixture to a serving bowl.


Published in: on December 6, 2011 at 1:23 AM  Leave a Comment  
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Moroccan -Style Rice Bell Peppers


4-1/2 tsp chicken base or 4-1/2 chicken bouillon (mix with 4-1/2 cups warm water)

tbsp butter

2 tbsp olive oil

1/2 tsp kosher flake salt or to taste

1/2 tsp freshly ground pepper

1/2 tsp ginger

1/4 tsp ground cardamom

1/2 tsp turmeric

1 medium onion (chopped)

2 cloves garlic (minced)

1 red bell pepper (finely chopped)

1 mild chili pepper (finely chopped)

1 carrot (finely chopped)


1/4 cup fresh cilantro (chopped)

4-6 large, square-ish, red, yellow, orange, or green bell peppers (topped, cleaned, and parboiled)

To make rice pilaf: In a saucepan, heat the stock almost to boiling. Keep hot over low heat while vegetables and rice are cooking.

Meanwhile, in a very large skillet, heat the butter and oil over medium-high heat. Add seasonings, onions, garlic, chopped peppers, and carrots. Cook, stirring often, until onions are softened, about 3 to 5 minutes. Stir in the rice and cook until it begins to color, about 8 minutes, stirring often.

Stir in the cilantro, and cinnamon stick. Pour in the hot stock and stir only once. Taste and add more salt if needed. Cover with a tight-fitting lid, reduce the heat to low and simmer undisturbed for about 25 minutes or until liquid is absorbed and the rice is tender.

Remove from heat and let cool for a few minutes. parboiled peppers should be recently out of pot, slightly cooled, and semi-tender. Stuff rice until slightly mounded, and bake at 375 degrees for 10-15 minutes.

Rye Berry Salad


2 apples and 2 pears (cubed medium small)


2 tbsp olive oil

1 cup yellow onion (chopped)

4 ounces pork belly or prosciutto (chopped)

1 tbsp finely chopped garlic

2-3 stalks celery (chopped)

2/3 cup toasted pecans

1/2 cup GOLDEN FLAX (toasted until popping)

2 tbsp fresh flat leaf parsley

2 tbsp fresh tarragon

kosher flake salt and black pepper to taste

Vinaigrette Dressing

3 tbsp extra virgin olive oil

1 tbsp apple cider vinegar

pinch kosher flake salt and black pepper to taste

Place rye berries in a small saucepan and add 3 cups of cold water. Bring to boil over high heat,  reduce to low and maintain a simmer. Cook covered until the berries are tender, 45-55 minutes. Drain and transfer to a bowl.

Add vinegar and seasonings to small mixing bowl and combine. Slowly add olive oil while vigorously mixing to avoid breaking, set aside. Toast pecans and flax, then set aside.

Meanwhile, heat the oil in a large skillet over medium heat. Add the onion and prosciutto. Cook, stirring frequently, until the onion is soft and the prosciutto browns lightly, about 10 minutes. Add the garlic and cook, stirring constantly, for 1 minute.   

Transfer the contents of the skillet to the bowl with the rye berries. Stir in the apples, pears, celery, pecans, flax, parsley, and tarragon. Serve warm, at room temperature, or cold. The salad can be refrigerated, covered for up to 3 days. 

Published in: on December 1, 2011 at 1:17 AM  Leave a Comment  
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Cracked Wheat Cereal


2-1/2 cups water

1 cup cracked wheat…divided (1/2 cup HARD RED, HARD WHITE, AND SOFT WHITE-combined) and (1/2 cup KAMUT®)

1 cup milk (add more if too dry)

2 tbsp pear/apple butter or apple sauce

2 tbsp honey

1/8 cup light brown sugar

1/4 cup GOLDEN FLAX (toasted until popping)

1/8 tsp kosher flake salt and cinnamon or to taste

1-3 grinds nutmeg or (1/8 tsp ground nutmeg)

In pot, bring water to boil. Stir in cracked wheat, and stir consistently to avoid burning at the bottom. When mixture becomes thick, stir in milk and turn off or remove from heat. Keep stirring for a few minutes, until pot cools a little. Add and combine everything else, except nutmeg and fold together. Add nutmeg when ready to serve and leave on top for great aroma and garnish.

Whole Wheat Muffins


2 large eggs

1 cup milk

1/2 cup oil (half olive and half canola)

3 cups whole wheat flour…equal parts (HARD RED, HARD WHITE, AND SOFT WHITE)

1 cup light brown sugar

4 tsp baking powder

1/2 tsp kosher flake salt

1/2 cup GOLDEN FLAX (toasted until popping)

2 cups…equal parts bing cherries and strawberries (or all blueberries or raspberries)

Preheat oven to 400 degrees. Beat eggs; stir in oil and milk. Mix in remaining ingredients just until flour is moistened. Batter should be lumpy. Fill muffin cups 2/3 full. Bake at 400 degrees for 20-25 minutes or until golden brown. Immediately remove from pan. (Be sure to spray non-stick cooking spray in pan is cupcake paper isn’t used.)

Barley Soup



12 cups water

4-6 tsp beef base or 4-6 beef bouillon (crushed)


2 carrots (chopped)

1 stalk celery (chopped)

2 potatoes (cubed small)

1 tender leek or small onion (chopped)

2-4 cloves garlic (finely chopped)

1/2-1 tsp kosher flake salt

1/2 tsp ground black pepper

1/3 cup fresh parsley (chopped) or 2 tsp dried flakes

Heat water in stock pot over medium heat. Add beef base or bouillon and stir to dissolve. Add the barley, carrots, celery, potatoes, onion, garlic, salt, pepper, and parsley. Bring to boil. Reduce heat to simmer and cook for 40-60 minutes, until barley is soft.

Published in: on November 27, 2011 at 2:49 AM  Leave a Comment  
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Chicken Pot Pie


2 cups cooked, diced, chicken (2breasts)

pastry sheet (see below)

1 tsp olive oil (divided)

2 celery stalks (chopped)

1 carrot (chopped)

1 tender leek or 1 medium onion (chopped)

1 regular can coconut milk

1 regular can cream of chicken, plus one can water

2 tsp chicken base or 2 chicken bouillon (crushed) 

3 tbsp three grain flour (BARLEY, RYE, AND HARD RED WHEAT) to thicken

1/4 tsp or to taste: rosemary, thyme, sage, and celery seed.

1/8 tsp or to taste: cracked fennel, tarragon, dill weed, oregano (Turkish), marjoram, ground black pepper, cayenne pepper, and turmeric.

1 cup diced potatoes

1 cup mixed vegetables

Preheat oven to 375°. In a large pan, add half the olive oil and cook chicken until done and browned. Remove chicken and set aside. Add remainder of olive oil, the potatoes and cook until browned. Add the vegetables, herbs and spices and cook until tender. Finally add coconut milk, cream of chicken, and water and bring together. If gravy is too thin, add flour. If it is too thick, add water. Remove from heat and add chicken.  Spray a 2-quart baking dish (we use a Dutch oven) with non-stick cooking spray. Carefully add pastry sheet (we fold the pastry sheet into quarters and then unfold into the Dutch oven). Add filling and fold pastry sheet over the top. Bake for 30-45 minutes, until top is browned.


1-3/4 cups fresh ground SOFT WHITE WHEAT FLOUR

1 tsp kosher flake salt

1 Tsp baking powder

4 tsp butter (1/2 stick cold, cubed)

3/4 cup milk

1/2 tsp ground black pepper

1/4 tsp garlic powder

1 tsp chopped rosemary

Mix flour, salt, baking powder, herbs, and spices. Pinch in butter, and then add milk. Gently mix and fold until combined. Cover with damp proofing cloth or wrap in plastic and rest for 20-30 minutes. Prepare floured surface and roll out.

Published in: on November 27, 2011 at 1:27 AM  Leave a Comment  
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