Compiled by Susie Wankerl

ACIDOPHILUS – Live bacteria that is beneficial in the intestines. Found in quality yogurts (not all grocery store yogurts will have live cultures) and also acidophilus milk, which is a cultured milk. Also available as a supplement in liquid or capsule form—good to use if you’ve been on antibiotics to help replace the natural intestinal flora that has been destroyed by the antibiotics.

AGAR-AGAR - Gelatin that comes from seaweed. It can be used like gelatin in molded foods or in place of pectin in fruit spreads. It comes in flake, powder, or stick form. Use 1 tablespoon flakes OR 1 1/2 teaspoons powder, or 7 inches stick to 1 3/4 cups liquid. Good source of minerals.

AGAVE NECTAR - Made from the dessert agave plant,which is also used in making tequila. The filtered juice is concentrated into a syrup similar in consistency to honey. The light agave nectar has been  demineralized and has a neutral flavor. Dark agave nectar has a molasses-like flavor. It is 42% sweeter than sucrose but fewer calories and has a very low glycemic index so that it is absorbed slowly by the body. Use it in beverages, baked products, cereals, fruit concentrates, condiments, desserts, candies, smoothies, fruit spreads, yogurts, granola bars, soft cookies, teas. When baking replace 1 cup sugar with 3/4 cup agave. Reduce recipe liquids 1/3 and oven temperature 25 degrees.

AMARANTH - A tiny seed belonging to the Amaranthus family. High in lysine content and protein. Adds a sweet moistness to baked goods when ground into flour.

AMASAKE - A delicate rice milk, made by fermenting cooked, sweet brown rice for several hours, with a cultured starter, before it is pureed into thick sweet milk. It can be used in making custards, puddings, frostings, thick creamy drinks, as well as used in baking to aid in the leavening of cakes,muffins and pastries. … Its fermented quality enhances leavening.

ARROWROOT POWDER - A natural thickener that comes from the root of a tropical plant. High in minerals. Not refined like cornstarch. Use in place of cornstarch to thicken gravies, puddings, etc.

BARLEY - Look for whole hulled barley that has had only the inedible hull and one hard outer layer removed leaving most of the nutritional value intact. Pearl barley has had the hull and two hard outer layers removed, putting it nutritionally in the class with white flour and white rice.

BARLEY FLOUR - Flour milled from barley. Can be used as a substitute for white flour, particularly in muffins, pie crust, cakes, etc. Can be used for those allergic to wheat but is not-gluten free.

BEAN FLOUR - Flour made from grinding dry beans, such as navy, pinto, etc. Use to add protein to baked goods or in Ezekiel bread. High in lysine, increasing its protein value.

BRAN - The outside layer of the cereal grain that is separated from the grain flour by sifting.

BROWN RICE FLOUR - Brown rice milled very finely. Those with allergies to wheat may find brown rice flour helpful.

BULGUR - Wheat that has been cracked by parboiling, then dried.

CAROB - Also called St. John’s Bread, carob is naturally sweet and high in calcium, phosphorus, potassium, iron, and magnesium. When roasted, it has a flavor somewhat similar to chocolate but unlike chocolate does not contain caffeine. To substitute for chocolate in recipes, use 3 tablespoons carob powder plus 2 tablespoons water for 1 square chocolate. To substitute for powdered cocoa, use same amount of carob powder as cocoa.

COCONUT - Use unsweetened. You can find this at health food/natural food stores.

COCONUT OIL – Coconut oil is unusually rich in short and medium chain fatty acids. Use only organic, virgin. A wonderful substitute for butter or non-dairy shortening, it is also touted as an anti-fungal, anti-microbial and anti-yeast food. The virgin organic oil has a mild coconut favor that enhances baked goods. It stays solid at room temperature and melts at 76 degrees and has an extremely long shelf life. There are interesting studies being done on the positive health properties of organic, virgin coconut oil. Daily consumption is recommended.

DATE SUGAR - Made from ground dried dates. It can be used in cinnamon rolls, granola, on cereals. To use in recipes, dissolve first.

DURUM WHEAT - A hard wheat used especially in pasta. Buy whole grain durum, not durum semolina which is the refined flour of durum (the same as white flour is the refined flour of whole wheat).

ENER-G EGG REPLACER - Egg substitute made from potato starch, tapioca flour, leavening (calcium lactate, calcium carbonate and citric acid), and carbohydrate gum. The calcium lactate is not dairy-derived and does not contain lactose. For each egg in your recipe use 1 1/2 tsp. Egg Replacer mixed thoroughly with 2 Tbs. water. For more information, call Ener-G Foods, Inc. at 800-331-5222.

FOOD YEAST FLAKES - Also called nutritional yeast; a yeast grown specifically for use as food, high in B vitamins and used as a flavoring. Often confused with Brewer’s yeast, which is a by-product of beer-brewing and has a somewhat bitter taste. Many manufacturers call their nutritional yeast “brewer’s yeast”.
Modern Products makes a good nutritional yeast which they call Brewer’s Yeast. It has a nice flavor, not bitter.

FLAX SEED - Small brown (or golden) seeds containing soluble fiber which assists in regulating cholesterol levels. Only purchase organic flax seeds. qThey contain lignin which is an anti-cancer agent. Flaxseed is the highest known source of linolenic acid (LNA), the omega-3 essential fatty acid that is commonly lacking in the diet of most Americans. Whole flaxseeds can be stored at room temperature 2-3 months or up to 1 year in the refrigerator or freezer. To use, grind the seeds and add to baked goods, sprinkle on foods, or put in shakes.

FLAXSEED OIL - Flaxseed oil is pressed from flaxseed. One tablespoon provides 5,500 I.U. (International Units) of beta carotene (provitamin A) and 7,300-8,500 mg. omega-3 fatty acids. Flaxseed oil has been found helpful in arthritis, in asthma relief, in preventing colon and breast cancer, in improving moods, in PMS, in producing healthier skin, in diminishing allergic responses, and in increasing vitality and energy. Flaxseed oil must be kept refrigerated. It will stay fresh in the refrigerator up to 3 months from pressing date. Once opened, it is best to use within 3-6 weeks (longer if kept in freezer). Some uses include adding to smoothies or shakes, putting on popcorn instead of butter, in salad dressings.

FRUCTOSE - Fruit sugar, usually extracted from corn. It is highly refined but releases less insulin into the blood stream. Use sparingly. Keep it tightly stored, away from moisture.

FRUIT CONCENTRATES - Thick liquid fruit concentrates available from health food stores. (Not to be
confused with frozen fruit juice concentrates.)

FRUIT JUICES - Real unsweetened fruit juices are available without added sugars. Read labels. Look for 100% real fruit juice, not “juice drinks” or “juice beverages,” which have added sugars.

GLUTEN - A tenacious, elastic protein substance, especially of wheat flour, that gives cohesiveness to dough and allows dough to rise.

GRANOLA - A mixture of grains, dried fruits, nuts, and/or seeds, toasted and eaten as cereal or snack.

GRAPEFRUIT SEED EXTRACT (GSE) - Made from grapefruit seeds and pulp, it is a highly potent extract that has antifungal, antibacterial, antiviral, and antiparasitic properties. It can be used to help fight disease and infection in humans and animals, as well as for use household use such as disinfecting surfaces and cleaning purposes.

HONEY - Buy raw, unfiltered honey. Local bee keepers are a good source. There are many flavors of honey. The darker the honey, the stronger the flavor. Choose lighter honey for baking. If honey crystallizes, place jar in a pan of hot water to liquefy it. (Large containers can be placed outside in the sun.)

JAMS/JELLIES - Look for those sweetened with 100% fruit concentrate, or honey; often called fruit spreads.

KAMUT - A rediscovered 6,000 year old ancient wheat, it can be used in any recipe calling for wheat. It is 20-40% higher in protein than whole wheat; has a lighter texture than whole wheat; those sensitive to wheat can often tolerate Kamut. No adjustments are needed in recipes substituting Kamut for wheat. It’s great in pasta, pancakes, and just about everything else AND is the prettiest grain I’ve ever seen!

KASHA - A Rushian dish of cooked buckwheat; also, whole, husked buckwheat groats before cooking.

KEFIR - A cultured milk which contains beneficial bacteria for the intestines, helping to promote health. For more information, see www.kefir.net.

KELP - A seaweed commonly used in powdered form as a seasoning in place of salt.

KNEAD - To make dough smooth and elastic by pressing, folding, stretching it, either by hand or mixer.

LECITHIN - Naturally occurring in soybeans, available in liquid or granule form; used to lightly coat baking pans to prevent sticking (use 1/3 part liquid lecithin with 2/3 part oil); it is a fat emulsifier and can be added to smoothies, in Better Butter recipes, in bread dough and other baked goods.

LEGUME - A food family that includes beans, peas, and peanuts, and provide high-quality protein.

LENTIL - Disc-shaped, flat legume containing high levels of protein and carbohydrates; good source of vitamins B and A. Use in soups, stews, loaves, patties, etc. Does not need soaking before cooking, and cooks in a short time.

LIQUID AMINOS - An unfermented soy sauce substitute made from soybeans; high in amino acids and minerals and also 30% lower in sodium than regular soy sauce. Has wider use than soy sauce (in my opinion).

LOW-METHOXYL PECTIN - A type of pectin that sets up with calcium salts instead of sugar.

MALT - A grain softened by steeping in water and being allowed to germinate.

MAPLE SYRUP - Use pure maple syrup instead of refined maple-flavored imitation syrup. We prefer Grade B (less processed).

MASA HARINA - lime- treated cornmeal marketed by Quaker, used to make corn tortillas.

MILLET - A versatile grain. It is the only alkaline grain, usually tolerated well by those with allergies.

MISO - A fermented seasoning made from soybeans, used as a condiment.

MOLASSES - A by-product of refining sugar cane to produce white sugar. Contains the nutrients that were removed from the sugar cane. The darker the molasses, the more nutrients. Blackstrap has the most.

NUT BUTTERS - Made from ground nuts—almond, cashew, peanut butter and tahini (sesame butter) are the most common. If choosing peanut butter, choose natural peanut butter with no hydrogenated oils or sugars added.

NUT MILK - Ground nuts or nut butter blended with water or milk.

OAT FLOUR - Flour ground from whole oat groats or by blending rolled oats in blender until powdery.

OILS - Purchase cold-pressed or expeller pressed oils, preferably olive oil or safflower oil. Oils are subject to rancidity so refrigerate oils. Olive oil can be stored at room temperature or in refrigerator but refrigeration is recommended as with all oils; if stored in refrigerated, it will solidify but reliquify at room temp.

OKARA - The fibrous, insoluble by-product of soymilk and tofu, left after the soymilk has been extracted from the ground soybean puree.

PEANUT FLOUR - Made from ground peanuts.

POTATO FLOUR - Used as a thickening agent.

POTATO WATER - Water in which potatoes have been boiled; often used as liquid for activating yeast because of its starch content.

QUINOA - (KEEN-wah) A member of the goosefoot family (Chenopodicum quinoa), quinoa cooks up
quickly in 15-25 minutes into a light fluffy yellow grain. It is high in protein and lysine. A substance on the grain’s surface called saponins requires rinsing before cooking or quinoa will be bitter. Rinse the seed in a
strainer 1-2 minutes the evening before using it, soak it in a bowl of water overnight, drain it, rinse again for about 1 minute.

RAPADURA SUGAR (TM) – Made from whole, dried juice of the sugar cane. It has a mild, caramel-like flavor and can be used to replace refined sugar in recipes 1 for 1. See http://www.rapunzel.com for more information.

RICE - There are many different varieties of rice, although they are prepared basically in the same way with general rice/water ratio of 1 cup rice to 1 3/4 – 2 cups water. They do vary in texture. Choose brown rice over white for nutritional value, but brown rice can go rancid so store in refrigerator or freezer. The primary difference between short, medium, and long grain rices is their cooking characteristics. As a general rule, the shorter the grain, the more moist and tender and clingy. Long grain typically is dry, separate and fluffy. Here are some varieties of rices:

• ARBORIO - Originally grown only in Italy, develops a creamy texture around a chewy center. Ideal in dishes requiring a slow, gentle cooking, such as risotto, pudding and paella.
• BASMATI - An aromatic rice, native to Pakistan and India, similar to jasmine. Cooks up dry, separate and fluffy. Swells lengthwise only, resulting in thin long grains when cooked. Ideal for flavored rice dishes and absorbing sauces.
• DELLA - A cross between long grain and basmati. Also Delmont and Delrose. Similar to basmati but not as long and slender. Ideal for pilafs, curries, salads, and often substituted for basmati rice in recipes.
• JASMINE - An aromatic long grain native to Thailand. Fragrant, has a scent similar to that of roasted popcorn or nuts that intensifies during cooking. Similar in size to long grain but cook soft, slightly sticky and moist, like a medium grain. Ideal for Asian cuisines and rice desserts and a good choice for Thai curries, stir-fry, fried rice and rice pudding.
• SUSHI - Short grain rice also called koshihikari; a Native to Japan and prized for its sweet, subtle flavor and soft, yet firm grains. Texture is somewhat chewy with a slight springiness to the bite and appears glossy. A good choice for sushi and other Japanese dishes as well as rice cakes and rice salads.

RYE FLOUR - Made from finely ground whole grain rye. Rye works best in combination with whole wheat flour. Light rye flour is comparable to white flour in nutritional value; dark rye flour includes more of the whole grain. We recommend using the whole grain – freshly-ground 100% rye flour.

SESAME SEED - An excellent source of calcium – 1 cup contains 1,125 mg. calcium; high in amino acids.

SORGHUM - Also called milo, sorghum is a cereal grain, a major feed grain in the Southwestern U.S. It is low in gluten. Its seeds, somewhat round and smaller than peppercorns, can be ground into flour.

SORGHUM SYRUP OR “MOLASSES” - Made from sweet sorghum, which is a cereal grain, also called milo. It is called a “molasses” because its texture and color is very similar to blackstrap or Barbados molasses. High in iron with a tart fruity taste. It is produced in the same manner as cane syrup.

SOYBEANS - Very high in protein. Very versatile. There is a great deal of controversy concerning the health benefits / risks of using soy in one’s diet. If one’s choice is to include soy, we recommend using ONLY organic, whole food soy and not processed isolates. Consider homemade soy milk from organic beans, only organic tofu, miso, tempeh, yogurt – some of these which can be made at home, We don’t recommend the non-organic forms of soy and the highly processed “frankenfoods” made with soy isolates and soy proteins.

SPELT - An ancient grain, spelt is closer to our bread wheat than Kamut but similar in nutritional content. Those allergic to wheat can often tolerate spelt. Spelt requires less liquid (or more flour) than whole wheat in recipes. Use approximately 1 1/4 cups spelt flour in place of 1 cup of whole wheat flour or decrease the liquid from 1 cup to 2/3 -3/4 cup.

SPROUTS - Seeds and grains can be sprouted. High in enzymes, vitamins and minerals.

STEVIA - An herb used in low sugar cooking and baking. It is highly concentrated. Growing stevia (green leaf) is gaining in popularity and is easy to do. Stevia is available as white extract powder, clear and flavored liquids, green leaf powder and in packets. Be sure to check for fillers such as maltodextrin when choosing a granulated or powdered stevia. We prefer the pure stevia (no fillers). Stevia can leave a bitter taste, so it is recommended that you try several brands (we prefer NuNaturals and Sweetleaf brands) and start out with only a miniscule amount, adding very slowly to taste. Stevia has no calories or carbs or fat and has been shown to lower blood glucose levels. It is not an “artificial” sweetener such as Splenda, but rather stevia is an herbal, natural sweetener that does not raise blood sugar levels.

SUCANAT - Originally, this was organically grown, evaporated cane juice containing all the nutrients of the whole sugar cane. However, new evidence shows that it is now more refined and not whole sugar cane. (See Rapadura Sugar) Choose only organic, unrefined sucanat.

SUNFLOWER SEEDS - A good source of vitamin D; high in protein. Can be sprouted.

SWEETENERS - Natural, less refined sweeteners include: agave nectar, barley malt syrup, brown rice syrup, date sugar, honey, maple syrup, molasses, sorghum, stevia, Sucanat,

SOBA - Thin buckwheat noodles.

TAHINI - Nut butter made from sesame seeds.

TEFF - A very tiny seed with high nutritional rating, high in minerals, especially in calcium
and iron. Low in lysine. Low in gluten.

TOFU - The most digestible form of soybeans available in refrigerated section of grocery stores or health food stores. Also available in aseptic packages (Mori-Nu). It comes in soft, firm, or extra firm. Used in salads, scrambled, meatless dishes, baked, browned, in smoothies, in stir-fry. We only recommend buying organic tofu. Tofu can be made easily at home using organic soybeans or soy milk.

TRITICALE FLOUR - Comes from grain that is a cross between rye and wheat. Produces a heavier bread than wheat but lighter than rye. The gluten is softer, necessitating gentle kneading and only one rising of the dough. Use triticale alone or 1 part triticale to 2 parts whole wheat.

TURBINADO SUGAR - Sometimes called “raw” sugar (although true raw sugar is illegal in this country), turbinado sugar has been refined once. (Note that this is the last information I had on turbinado sugar, which is some years old now. Considering that Sucanat has changed to be more refined, it is highly possible that Turbinado sugar also has. its inclusion is not an endorsement as a “real” food but only as an explanation of what it is.) Read the packages carefully.

WHEAT GERM - The raw embryo of the wheat.

WHOLE WHEAT FLOUR - Ground from hard wheat. Because the germ has not been removed, it can spoil easily. It is best to grind your own flour but if you are unable to do so, try to purchase fresh whole wheat flour and keep it refrigerated or frozen. Use for bread baking, etc.

WHOLE WHEAT PASTRY FLOUR - Ground from soft wheat. This is a lighter flour than whole wheat and can be used in pastries, cookies, cakes, etc. It has a low gluten content so is not suitable alone in recipes using yeast. Keep refrigerated or frozen.

WILD RICE - Not a true rice or grain, wild rice is an aromatic grass native to northeastern North America. It can be used in place of or in combination with brown rice. Wild rice needs more water for cooking – 3 to 4 cups water to 1 cup wild rice.

YOGURT - A custardlike, tangy, cultured dairy product; it can be used as a substitute for sour cream in recipes. Be sure to purchase yogurt containing live cultures and no refined sugar. Better yet, make your own!

© 1995-2008 Vickilynn Haycraft and Real Food Living. All Rights Reserved. No portion of this review may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

1. Why is an automatic bread machine useful?

A. A bread machine can be another “pair of hands” in the kitchen. I often set mine to knead a small batch of dough for rolls or calzones, while I am doing something else (like laundry, nursing a baby, housecleaning, schooling, reading, napping…). We also love that smell of freshly-baked bread when we wake up in the morning or walk in the door from church!

2. Can you use a bread machine if you have a large family?

A. I have not found my bread machine as useful as I’d hoped! We have four children and to keep my brood in bread, I’d have to do at least two loaves a day. So, to just make all of my bread, I would say it is not as useful. But for kneading small batches of dough for rolls or timed bread baking (like for breakfast), it is a nice little luxury to have! This needs to be considered when thinking about purchasing an ABM. It makes ONE loaf of bread or bread dough. If this is not enough for your family, we recommend a large mixer.

3. Can you use a bread machine if you only make whole grain breads?

A. Sure! Sometimes you have to change around the normal order of the ingredients. For instance, I have a great recipe for whole wheat and molasses bread, but I can’t put the “wet” ingredients on the bottom or it doesn’t knead well because the dough is so stiff. Other times, I find that if I mix ingredients with the measured water (like old-fashioned oatmeal or coarsely ground cornmeal) that they will knead into the rest of the dough better.

4. Please tell me how to use one. “Normal order of ingredients?” What’s that?

A. Usually in bread machines, you put the “wet” ingredients (water, milk, egg, honey, oil or butter, etc) on the bottom of the bread pan. Then, you measure in on top the flour and gluten and other ingredients. You put the yeast on top so that it doesn’t start growing until you are ready to start the machine. Your machine should come with these instructions and tell you what order you are to place the ingredients in the pan. Some machines have different order of ingredients, so make sure you are doing what your machine needs.

5. What are your experiences with various brands of bread machines?

A. Here are the responses of various members of the Real Foods Digest. (Remember, the market changes all the time and some brands are discontinued.)

ZOJIRUSHI

I think the Zojirushi is the “Cadillac” of bread makers, especially if using whole grains. I have had the BEST experience with the Zo and wouldn’t recommend anything else. The Zo now comes in 2 pound loaf size.

The Zojirushi is the one I have, and I love it. It has a detachable lid, kneading blades at the bottom, 2 stationary rods on the side that holds the dough while it is being kneaded which produces a better gluten-developed whole wheat loaf. It also has a “Memory” cycle that allows you to program your own recipes into the memory, which is great for the non-gluten loaves, as they sometimes need longer or shorter rising or kneading times and you and alter the cycles to fir the recipe. It also comes with all the other standard stuff the other breadmakers do …but a few more.

HITACHI

I have a bread machine, a Hitachi, and got it for Christmas 2 years ago. As a result of having it, I make a lot more bread now. Particularly for breakfast, it is wonderful to be able to throw in the ingredients, set the timer and wake up to fresh bread. The only problem has been when the good “come-n-get-it” smell of baking bread rousts everyone from their beds because they just can’t WAIT to eat breakfast! LOL… It is also great because you can try one loaf of a certain kind of bread to see if you like it, instead of a 3 or 4 loaf mistake.

PANASONIC

I thought I’d make a few quick comments on these appliances. Before I got my Bosch, I replaced my auto-breadmaker with a new Panasonic. Besides being capable of making good bread with whole wheat flour, it also has a yeast dispenser, which made using the timer-delay feature easier. When I was researching auto-bakeries, the three brands that came out as better bread quality (texture), especially in whole wheat, were: Hitachi, Panasonic, and Zojirushi. Now, there are other good brands, and there are probably other brands that are actually manufactured by the above companies, but maybe this will give you a starting place.

There are many other good brands on the market so we encourage each family to do a little research and determine which model, features, price are the best for you family. Consumer Reports has some brand performance comparisons as well. You can find Consumer Reports at your local library.

6. What about bagel makers? Does anyone have any experience or recommendations on these?

A. I have seen these and laughed! I’m sure they do a great job, but they seem awfully expensive for just making bagels. And bagels aren’t all that hard to make, just a little time consuming. Now, don’t get me wrong, I think machines are great, it’s just that this one seems cost a lot for a little, y’know? Just my opinion… but maybe someone will love theirs! Personally, I’ll make bagels without a machine. We love homemade whole wheat bagels!

7. Are there any healthy recipe books devoted to ABM’s?

A. There sure are! Check your local library, bookstore and second-hand bookstore first, there are some great deals on these books. **Not all the recipes in these books use whole grains and natural sweeteners.

8. I would like to see some yummy recipes please!

A. You might like these:

7 Grain Whole Wheat Bread
by Diann Smith

Yield: 1 (1 1/2 pound) loaf 12 – 15 slices

• 1 1/2 cups warm water
• 3 cups whole wheat flour
• 6 Tablespoons wheat gluten
• 3 Tbsp honey or molasses
• 2 teaspoon salt (heaping)
• 1 1/2 teaspoons SAF yeast
• 1 Tablespoon butter
• 1 cup cooked 7-grain cereal (I use Kashi cereal), cooled to room temp

Place all ingredients in the bread machine pan in the order according to the manufacturer’s directions. Set on whole wheat cycle, light crust. This makes a LARGE loaf, which completely fills my 1 1/2 lb machine. It makes delicious, light, airy bread that is great for sandwiches, dinner rolls, etc.

Per slice: 193 Calories; 3g Fat (11.1% calories from fat); 12g Protein; 35g Carbohydrate; 6g Dietary Fiber; 3mg Cholesterol; 378mg Sodium. Exchanges: 2 Grain (Starch); 1 Lean Meat; 1/2 Fat; 1/2 Other Carbohydrates.

100% Whole Wheat Bread

Yield 1 (1 1/2 pound) loaf 12 -15 slices

• 1 cup buttermilk (OR 1 cup warm water and 3 Tablespoons buttermilk powder)
• 1 Tablespoon molasses or honey
• 1 Tablespoon butter or extra virgin olive oil
• 2 1/2 cups whole wheat flour
• 2 Tablespoon dry milk powder (instant or non-instant)
• 2 teaspoons vital gluten
• 1/2 teaspoons salt
• 1 1/2 teaspoons yeast

Place all ingredients in the bread machine pan in the order according to the manufacturer’s directions. Set on whole wheat cycle, light crust.

Per slice: 118 Calories; 2g Fat (14.7% calories from fat); 5g Protein; 21g Carbohydrate; 3g Dietary Fiber; 5mg Cholesterol; 128mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Honey and Flax Seed Bread

Yield: 1 (1 1/2 pound loaf) 12 -15 slices

• 1 cup plus 4 Tablespoon water
• 1 1/2 Tablespoon extra virgin olive oil
• 3 Tablespoon honey
• 1/2 teaspoon lecithin
• 3 cups Kamut flour, freshly ground
• 1/2 cup coarsely ground flax seed
• 2 Tablespoon vital gluten flour
• 3 Tablespoon powdered milk
• 1 1/2 teaspoon sea salt
• 1 1/2 teaspoon SAF instant yeast

Place all ingredients in the bread machine pan in the order according to the manufacturer’s directions. Set on whole wheat cycle, light crust.

Per slice: 302 Calories; 5g Fat (13.9% calories from fat); 12g Protein; 55g Carbohydrate; 10g Dietary Fiber; 2mg Cholesterol; 249mg Sodium. Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.

© 1995-2010 Vickilynn Haycraft and Real Food Living. All Rights Reserved. No portion of this content may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

1. I have never cooked dried beans! (Don’t laugh!) Please tell me how!

A. We promise we won’t laugh! Every one has to try this the first time. Dried beans need to be re-hydrated by cooking in simmering water. Many things can affect the cooked result. Things such as the age of the beans, how they have been handled and stored, or the altitude at which the beans are cooked. (Beans cooked at higher elevations take longer to soften.) You have to consider the degree of water hardness (more minerals can make for longer cooking times). Acid ingredients such as tomatoes, vinegar, or citrus juices will greatly retard cooking times if added early on during the cooking process. Cooking dried beans is very easy. Here are the steps:

a. Before cooking, rinse the beans in a strainer and pick out any dirt, tiny stones, or other debris.

b. Bring the cooking water to a rapid boil, then add beans. Bring to a second boil, reduce the heat to very low, and cook covered (this is important) until tender.

c. According to our ~~bean music~~ expert (bean music is our code word for flatulence from beans), cut up carrots into 2-3 inch chunks. Add them to the cooking water with the beans. As the beans cook, they help absorb that ~~bean music~~ enzyme. When the beans are done, discard the carrots!

d. To check beans, take a spoonful out of the pot and blow on them gently. The skins should split easily. If the “skin test” works, taste one or two to see if they are soft.

2. Do I have to soak my beans?

A. Presoaking beans only shortens the cooking time about 30 minutes on large beans. There is little notice in the difference in texture or taste. Some people think that soaking several hours (or overnight) and then dumping that water, getting fresh water for cooking, reduces the ~~bean music~~ potential. You can cook your beans overnight in a slow cooker and not bother to soak them. I sort and rinse my beans, then place in slow cooker. In a 6 quart slow cooker, I use 6 cups of rinsed, uncooked beans. I cover with water up to 2 inches below the slow cooker rim. Place lid on and cook on HIGH about an hour, turn to LOW then I go to bed. In the morning, my beans will be cooked and ready for my recipe. One thing to consider though is not to overfill or underfill the slow cooker with beans or water since you won’t be checking on it. If the beans are not covered in water, they will not soften in the slow cooker and you will get bean rocks.

3. How do I store dried beans?

A. When purchasing beans, buy them from a store that has a high turnover so you will know they are fresh. Store them in their original packaging or in a canister on a cool pantry shelf. Prolonged exposure to sunlight can dehydrate them further and may cause them to never soften enough when cooked to be able to eat them. Dried beans stored correctly can last indefinitely, but the older they are, sometimes the longer they may take to get soft in cooking. I use my older beans in long-cooking recipes, or cook them in the slow cooker.

4. Can I pre-cook beans and use them later?

A. YES! I can share one thing that I do. One evening or sometime during the week-end, I will soak and cook a big pot of pinto beans. We usually have refried beans sometime during the week-end and bean burritos during the week. And, beans and legumes freeze very well, I do it *all* the time. You can freeze them seasoned or unseasoned.

5. Where do you get recipes for beans you cook yourself? Every recipe I have starts with “one can of xyz beans”.

A. Try cookbooks like Country Beans by Rita Bingham (my favorite!!) Laurel’s Kitchen, More With Less Cookbook to name a few. There are many recipes on the Internet and through books in your libraries. These cookbooks also have a good variety of recipes, which are healthy for you as well. Also see, the equivalent measures below. Also, you can take any recipe that uses canned beans and substitute your home cooked ones.

6. What are the measures for dry beans vs. cooked? I’d like to use the recipes I have and that I know my family will enjoy.

A. Here are some approximate measures

• 1 pound dry beans = 2 – 2 1/2 cups
• 1 cup dry beans = 2 – 3 cups cooked beans
• 1 (19-oz) can cooked, drained beans = 2 cups
• 1 (16-oz) can cooked, drained beans = 1 3/4 cups
• 1 (15-oz) can cooked, drained beans = 1 1/2 cups

7. My husband really doesn’t like beans. Do you have any suggestions on how to wean him away from his “steak and potatoes” diet?

A. I found that my husband preferred bean dishes, which had an ethnic flair. For example making refried beans for Mexican dishes or a spicy casserole. With a nice salad and fresh muffins or bread on the side, he never noticed it was a meatless meal! I also tried making rice and beans as a side dish, or black bean dip with tortillas with a meat entree to help introduce the idea that this IS “real” food!

8. OK, now I know how to prepare beans. But I need recipes!

A. Here is a selection from our Real Foods Digest submissions:

Recommendation: Use organic whenever possible.

Black Bean Hummus
Vickilynn Haycraft

Yield: 2 cups Preparation Time: 5 minutes

• 2 cups cooked black beans
• 3 cloves minced garlic, more to taste
• 2 Tablespoons lemon juice, or apple cider vinegar
• 3 Tablespoons tahini (sesame butter
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon paprika

Place everything in a food processor and process until smooth, scraping sides as necessary. Add more seasonings to taste.

Per 1/2 cup serving:: 92 Calories; 4g Fat (34.7% calories from fat); 5g Protein; 11g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 340mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

Rachel’s White Chicken Chili
Rachel Jones

Yield: 6 servings Preparation Time: 25 minutes, divided

1. Sauté for 4-5 minutes until chicken is done:

• 2 teaspoons extra virgin olive oil
• 1-1/2 cups chopped onions
• 4-6 cloves fresh garlic minced
• 2 pounds boneless skinless chicken breast, cut into very small chunks

2. Stir into chicken and onion mixture and simmer for 30 minutes:

• 2 cups chicken broth
• 1/2 – 3/4 cups chopped jalapeno peppers or green chilies, to taste
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 3 teaspoons ground cumin
• 1 teaspoon ground red pepper
• 1 teaspoon oregano
• Cilantro to taste

3. Stir in and cook for 10 more minutes:

• 40 ounces canned (or 4 cups) cooked great northern beans, drained
• Salt to taste if you are using your own dried, cooked beans

Garnish with cheese if desired. Serve with green salad, tortilla chips, salsa and sour cream.

Per serving: 433 Calories; 6g Fat (12.9% calories from fat); 52g Protein; 45g Carbohydrate; 10g Dietary Fiber; 92mg Cholesterol; 256mg Sodium. Exchanges: 2 1/2 Grain (Starch); 6 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Black Bean Peanut Butter Cake
Adapted by Vickilynn Haycraft

“There are many variations of this recipe; this is my family’s favorite.”

Yield: 12 slices Preparation Time: 10 minutes
Baking Time: 45 minutes

• 2 cups cooked black beans, drained
• 2 large eggs, beaten
• 1 1/2 cups sucanat
• 2 teaspoons vanilla extract
• 2 Tablespoons peanut butter, natural variety, nothing added
• 3 Tablespoons unsweetened cocoa
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 1/8 teaspoon salt

Preheat oven to 350 degrees.

In a blender, food processor or with a stick blender, mix the beans and eggs together until very smooth. Add remaining wet ingredients and mix well. In a separate bowl, mix dry ingredients and add to wet ingredients. Mix until very smooth (not lumpy).

Spoon batter into an oiled 10-inch pie plate and bake about 45 minutes, or until done in center and top is crackled. (It will puff and then sink.) Let cool completely (it will be very soft and moist) and cut into 12 wedges. Dust with cocoa or powdered sucanat if desired.

Per serving: 74 Calories; 2g Fat (30.0% calories from fat); 5g Protein; 8g Carbohydrate; 3g Dietary Fiber; 35mg Cholesterol; 88mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.

Split Pea, Potato and Turkey Bacon Soup
Vickilynn Haycraft

Yield: 11 cups Preparation Time: 15 minutes

• 1 pound dry split peas
• 6 cups water or organic chicken broth
• 4 medium potatoes, peeled and cubed
• 1medium onion, diced
• 1 cup carrots, chopped
• 8 ounces turkey bacon (I prefer Applegate Farms, organic, non-nitrite, uncured), cooked

Sort, rinse and drain split peas and place in slow cooker. Add remaining ingredients and cook on HIGH for 4 hours, then turn to LOW and cook until tender, stirring well. Taste and adjust seasonings. Add salt and pepper to taste. Sprinkle with crumbled, cooked natural turkey bacon and serve.

Per cup serving: 185 Calories; 1g Fat (2.6% calories from fat); 11g Protein; 35g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 13mg Sodium. Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable.

© 1995-2010 Vickilynn Haycraft and Real Food Living. All Rights Reserved. No portion of this content may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

1. What is “better butter” and why is it better?

A. “Better Butter” is regular butter mixed with oil and sometimes lecithin to soften it and make it easier to use at the table. Butter is a ‘natural’ product, not adulterated by humans, yet still needs to be used sparingly (wisely). Better butter is basically a mix of oil, sometimes water and butter together. The oils generally used can be safflower or canola, with maybe some lecithin and or flax seed oil added in. This way you end up not eating quite so much butter (i.e. FAT) which is much too high in most American diets.

2. Why is margarine “bad” for you?

A. When margarine or shortening is manufactured, vegetable oils are stabilized to a more solid form by a process called “hydrogenation”. This is simply adding one hydrogen molecule to each fatty acid molecule of the vegetable oil. By changing the molecule’s structure, the oil becomes solid or semi-solid. This takes a “good” thing (the fatty acids our bodies need) and makes them “bad”. Recent studies published in the JAMA (Journal of the American Medical Association) showed that margarine and other hydrogenated vegetable oils not only raise your “bad” cholesterol levels (LDL), they lower the “good” cholesterol levels (HDL). These are called “TRANS FATS” (including margarine) and these are the worst type of fats to consume.

3. But I want to cut saturated fats out of my diet. That’s why I’ve been buying margarine!

A. Don’t worry, you’re not alone. You actually have it half right. You DO want to cut down on your total fat intake. The USDA now recommends that healthy adults (on a 2,000 calorie per day diet) consume less than 65 grams of fat per day, no more than 20 of them should be saturated fat. You want to try to consume mostly unsaturated fats. Some examples of unsaturated fatty acids in oils are corn oil, cottonseed oil, safflower oil, peanut oil, soy oil and olive oil. 1 teaspoon of margarine is 50-90 calories. New research has vindicated coconut oil and placed it in the “healthy fat” category. We recommend only organic, virgin coconut oil instead of butter.

4. Does it matter what kind of oil I use? Fat is fat, isn’t it?

A. Well, not exactly. There are fats and there are fats! 1 teaspoon of butter or oil is approximately 5 grams and 40 calories. Our bodies need two essential fatty acids: linoleic acid (omega-6) and linolenic acid (omega-3), which are both polyunsaturated fats. Linoleic acid is found in several vegetable oils, such as safflower and corn oil. Flax seed is the richest source of linolenic acid. Oleic acid is a mononusaturated fat, which is not an essential fatty acid but is not as susceptible to oxididation caused by high heat of cooking as polyunsaturates, nor does it go rancid as quickly as polyunsaturates. Flax seed oil, sunflower oil, corn oil, safflower oil, soybean oil are all high in essential fatty acids; olive oil and canola are high in monounsaturated fats. In processing, oils can have been treated with caustic soda, lye, or other strong alkalis. They also may be bleached, and then deodorized at high temperatures. Vitamin E is destroyed and rancidity occurs easily. In choosing oil, it is best to look for cold-pressed or expeller pressed on the label to better insure that solvents and excessive heats weren’t used in its processing. Also, keeping your oils in the refrigerator is advisable as well.

5. But isn’t butter a source of cholesterol?

A. Yes. However, in the grand scheme of things, it is now believed that the hydrogenated fats in margarine actually have greater health risks for you than butter does, when used in moderation. In other words, margarine is a worse health choice over butter.

6. OK, OK, I’m convinced. Do you have a recipe for Better Butter?

A. There are several versions of this recipe.
Recommendation: Use organic ingredients whenever possible.
Here are some tried-and-true versions:

BETTER BUTTER (version 1)
4 sticks (1 cup) butter, softened
2 cups extra virgin olive oil
4 tablespoons flaxseed oil (do not use flaxseed oil if you are going to heat the Better Butter)

BETTER BUTTER (version 2)
4 cups butter, softened
4 cups canola oil
1/2 cup nonfat dry milk
1/2 cup water

BETTER BUTTER (version 3)
1 pound butter, softened
1 cup Safflower oil
1 tablespoon liquid lecithin (optional)
1 teaspoon salt
1 400 IU Vitamin E

BETTER BUTTER (version 4)
1 pound of butter, softened
2 cups canola oil
2 tsp liquid lecithin
4 Tbsp flaxseed oil (do not use flaxseed oil if you are going to heat the better butter)

BETTER BUTTER (version 5)
1/2 cup (1 stick) butter, very soft
1/2 cup canola oil (safflower oil may also be used)
1 Tablespoon liquid lecithin

7. What about some other butter recipes?

A. Below are some for Honey Butter, and Soy Butter.

HONEY BUTTER
1 cup butter
1 cup canola or safflower oil
6 teaspoons honey
1 teaspoon ground cinnamon (optional)
Blend until smooth. Refrigerate.

SOY BUTTER
1. Mix together 1/2 pint water and 2 tablespoons soy flour. Put in a frying pan.
Boil 5 minutes or until thickened. Strain into a mixing bowl.
2. Pour in 1 pint of soy oil, very slowly as in making mayo, beating constantly.
3. Refrigerate

7. OK, now I’ve got my Better Butter all made. Can I freeze it? Will it work in all of my recipes?

A. Yes, you can freeze it! Be sure to use clean containers with airtight lids. It should work well in all of your regular recipes; however, some people have problems with versions of Better Butter, which have a lot of water in them. It can tend to make your toast a little soggy and cause your baked goods to not turn out as nicely.

NOTE: The current recommendation is that flaxseed oil should not be heated. If you use flaxseed oil in your better butter, don’t cook with it.

© 1995-2010 Vickilynn Haycraft and Real Food Living. All Rights Reserved. No portion of this review may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

BUYING CLUB WAREHOUSES (CO-OPS)

AZURE STANDARD
79709 Dufur Valley Rd.
Dufur, OR 97021

541-467-2230
FAX: 541-467-2210

http://www.azurestandard.com

Organic products. Truck delivery to: OR, WA, N. ID, MT, ND
Also will ship UPS

BLOOMING PRAIRIE NATURAL FOODS
510 Kasota Ave SE
Minneapolis, MN 55414

800-322-8324 (in MN)
800-328-8241 (outside MN)
FAX: 612-378-9188

http://www.bpco-op.com

Organic products. Truck delivery to: MN, W. MI, E. ND, SD, WI
Also will ship UPS

BLOOMING PRAIRIE WAREHOUSE
2340 Heinz Rd
Iowa City, IA 52240

800-323-2131
319-337-6448
FAX: 319-337-4592

http://www.bpcoop.com

Organic products. Truck delivery to: IA, IL, IN, KS, MN, W.MI, E. ND, NE, SD, WI, WY, OH
Also will ship UPS

COUNTRY LIFE NATURAL FOODS
PO Box 489
Pullman MI 49450

800-456-7694
616-236-5011
FAX: 616-236-8357

http://www.clnf.org

Organic products. Truck delivery to: MI, WI, E. MN, NE IL.
Also will ship UPS

FEDERATION OF OHIO RIVER COOPERATIVES (FORC)
320 Outerbelt St.
Columbus, OH 43213

614-861-2446
FAX: 614-861-7638

Toll-free order line for Members only.

Organic products. Truck delivery to: IN, KY, MD, NC, OH, PA, SC, TN, VA, WV

FRONTIER COOPERATIVE HERBS
3021 78th St
PO Box 299
Norway, IA 52318

1-800-669-3275

http://www.frontierherb.com

Organic products. National wholesale suppliers for coop and retail
Ships UPS

GENESEE FOODS
2905 Gold Rd.
Genesee, PA 16923

800-445-0094
814-228-3200
FAX: 814-228-3638

http://www.gnfi.com

Organic products. Truck delivery to: DE, MD, NJ, NY, OH, PA
Will also ship UPS

MOUNTAIN PEOPLES NORTHWEST
22 30th St NE Suite 102
Auburn, WA 98002

800-462-0211 (in WA)
800-336-8872 (outside WA)
FAX: 253-333-5295

Organic products. Truck delivery: AK, N.ID, MT, W.WY, OR,WA

MOUNTAIN PEOPLES WAREHOUSE
12745 Earhart Avenue
Auburn, CA 95602

800-679-6733 / 800-679-8735
FAX: 530-889-9544

Organic products. Truck delivery: CA, ID,NV,OR,UT, HI

NISHEMENY VALLEY NATURAL FOODS
Ginco Industrial Park
5 Louise Dr.
Ivyland, PA 18974

800-950-1009
215-443-5545
FAX: 215-443-7087

Organic products. Truck delivery to: CT, DE, DC, NJ, NY, PA, VA
Will also ship UPS

NORTH FARM COOPERATIVE
204 Regas Road
Madison, WI 53714

800-236-5880 fax 608-241-0688

http://www.northfarm.com

Organic products. Truck delivery to all of: WI, MI, IL, MN, IN and parts of: MO, IA, OH, KY, WY, SD, ND, MT

OZARK CO-OPERATIVE WAREHOUSE
1601 Pump Station Rd.
Box 1528
Fayettville, AR 72702

501-521-4920 FAX: 501-521-9100

Organic products. Truck delivery to:
AL, AR, FL, GA, KS, LA, MS, OK, NC, SC, TX

SOMETHING BETTER NATURAL FOODS
22201 Capital Ave NE
Battle Creek, Michigan 49017

616-965-1199
FAX: 616-965-8500

http://www.somethingbetternaturalfoods.com

Also a distributor of Country Life Natural Foods
Organic Products. Truck delivery to: IN, KY, TN, NC, AL, GA, OH, IL
Will also ship UPS

TUCSON COOPERATIVE WAREHOUSE
350 South Toole Ave
Tucson AZ 85701

800-350-2667
602-884-9951
FAX: 602-792-3258

Organic products. Truck delivery to: AZ, S.CA, CO, NM, NV, W.TX, UT

WALTON FEED
135 North 10th (PO Box 307)
Montpelier, Idaho 83254

800-847-0465 or 208-847-0465
FAX: 208-847-0467

http://www.waltonfeed.com

Ship by truck anywhere in the US, will ship UPS

WHEAT MONTANA
PO Box 647
Three Forks, MT 59752

800-535-2798

http://www.wheatmontana.com/

Growers and distributors of grains. Growers of Prairie Gold and Bronze Chief wheat. Ship by truck anywhere in US with minimum, will ship UPS.

Here are 2 web sites that are helpful with co-op state listings and LOTS of great info!

http://www.columbia.edu/~jw157/food.coop.html

http://www.coopdirectory.org/

© 1995-2010 Vickilynn Haycraft and Real Food Living. All Rights Reserved. No portion of this content may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

1. What exactly ARE “whole foods” or “REAL” foods?”

A. We are seeking to return to eating foods in the way God created them, i.e. not processed. But what about taking whole grains, milling them and baking them, are they no longer whole? If you are eating the whole grain, that is using the grain the way God made it, and therefore it is a whole food. Whole foods mean returning to an unprocessed form of food source, but in some homes, other foods are eaten as well. REAL foods means less-processed, more natural, no “Frankenfoods” (chemicals and created additives), basically eating foods that are the way God intended them to be eaten, without a lot of processing, or genetic messing around with or artificial junk tossed in.

2. I really feel overwhelmed! How can I learn all this “stuff”, let alone do it?

A. Pick one or two areas and start reading everything you can get your hands on about it. There is an abundance of information available – books, recipes, etc. A good place to start can be your local library. There are many “quacks” out there, though, so be careful and diligent in researching your questions. One of the worst things that you can do when trying to change your diet is to go “cold turkey” and make drastic changes all at once. Then all you will do is crave what you are missing. Try and substitute a better choice for a less healthy one (like honey for sugar).

3. We like to eat meat! Is that wrong?

A. Romans 14 (ESV) 7 For the kingdom of God is not a matter of eating and drinking but of righteousness and peace and joy in the Holy Spirit! If we make the choice to eat less meat, it is not because it is a sin to eat meat. There are some very good sources of organic meat, and also poultry that is not saturated with antibiotics, hormones and chemicals. I don’t believe we are “missing” anything, nutritionally, spiritually or anything else if we choose to limit or avoid meat totally. But, we must be diligent in making sure we are not looking to the “lifestyle” as our god, and also to make wise nutritional choices to supply ourselves and our families with adequate nutrients, especially when we are expecting and nursing. Meat, poultry, fish and eggs can be very healthy choices and essential for a Real Foods diet promoting better health through better nutrition. Choose organic, free-range, grass-fed whenever possible, or buy from a local grower / farmer. It helps sometimes to join with several families and buy a large bulk purchase, as this saves money and you can get the meat direct from the farmer.

We also recognize that some people choose not to eat meats, or even any animal products and we respect and support those individual choices. Some people feel better and are healthier on a vegetarian diet or vegan diet and some are not. The point is, eating meat or not is not right or wrong, it is an individual and family choice and one that we encourage families to study and seek the Lord’s wisdom in prayer about.

4. What is the difference in nutrition between commercially and organically grown produce and grains?

A. Studies show that organically grown fruits, vegetables, and grains contain roughly twice the vitamin, mineral, and protein content by weight of those grown with synthetic fertilizer. (Journal of Applied Nutrition, Vol. 45, No. 1, 1993-”Organic Foods vs. Supermarket Foods: Element Levels”). This article has been challenged by conventional growers, and we should also note that it is a dangerous practice to get caught up in fear of commercially-grown or conventionally-grown produce and grains. This could lead to us not eating an adequate amount of these vital sources of daily nutrients.

The bottom line is that organic is healthier because it contains or has been processed with less harmful
ingredients. This is always a better choice. However, not all foods are available in organic and sometimes
buying organic is prohibitively expensive. Again, joining with other families and buying bulk direct from
organic farms or food co-ops is an excellent way to get quality organic foods at a reasonable cost.

5. What does “organic” mean? Is it the same as “pesticide free?”

A. They are NOT interchangeable! The term “organic” means that the product was grown without the aid of synthetic chemicals, including pesticides and fertilizers. However, not all foods sold as “organic” truly are; look for the phrase “certified organic”. In 1973, Oregon became the 1st state to pass laws defining labeling standards for organic produce. “Pesticide free” products have been grown THAT season without pesticides, but there may be residual pesticides in the soil. It takes approximately 7 years for pesticide residues to be washed away. “Certified organic” means that the produce has been tested and certified to have been grown without any pesticides and without any residual effects of pesticides in the soil. There are organizations, which certify produce as being organic. Some of these organizations are: The California Certified Organic Farmers, Demeter, Farm Certified Organic, Natural Organic Farmers Association, and the Organic Crop Improvement Assoc. In 1996, the U.S. Congress passed a new law which requires that the EPA begin safety testing pesticides and determines the allowable “residues” in foods. This is still an evolving issue, and the standards will hopefully become clearer in the near future.

6. How can I buy organic foods without busting my budget?

A. This IS a problem, but it is one that is, fortunately, getting easier to solve. Organic foods are gaining a larger share of the market now, which means larger grocery chains are beginning to carry them! Some basic tips:

1. Shop farmers markets as often as possible. They are cheaper than heath food stores, but higher than commercial except for in season produce. Buy the IN SEASON produce.

2. Buy the commercial produce on sale; peel what you can and wash the rest well.

3. Join a co-op and buy grains, oats, and beans in bulk so they are cheaper (and organic).

4. Buy what is on sale of other items where you can’t afford the better choice, and trust you are doing the best to eat healthily and the Lord is with you the rest of the way.

5. Feed the less desirable alternative – like natural peanut butter on sale instead of one of the over-sugared, over-processed national brands

7. Does anyone have cookbooks or publications that they just couldn’t do without?

A. There are many, many good books out there. From members of REAL Foods Digest, here are the ones which garnered the most endorsements:

Of course, Vickilynn Haycraft’s book “Wrapping It Up!” is essential!
Sue Gregg cookbooks (http://suegregg.com)
The Laurel’s Kitchen Bread Book by Laurel Robertson
Hearth and Home by Kary Swan
Rodale’s Stocking Up III
Rodale’s Sensational Desserts
The New Laurel’s Kitchen
What the Bible Says About Healthy Living
Whole Grain Breads by Peter Reinhart

8. Where can I get herbs?

A. Please see more in the “Nutritional Supplement Companies” part of our “Resources” section.

9. What is a co-op?

A. A co-op (short for cooperative) is a group of people who buy together and get lower prices than if you were to buy from a Health Food Store. The savings are really significant on many items. A co-op is usually one or more persons who get together and order food in bulk direct from a distributor, thus by passing the “middle man” (grocery store). Most co-ops charge a percentage over the catalog price if you have a co-op job and a higher percentage if you don’t have a job. (This makes it more like buying retail, but still cheaper than the health food store). Most co-ops are pretty relaxed about having children with you as you work.

10. I was going to make homemade bread. Since it is free of preservatives, should I keep it in my refrigerator?

A. You may find that once you start making bread it will disappear so fast (being eaten) that you don’t have to worry about freshness! If you won’t be eating it right away, try freezing your bread double wrapped, it will thaw as soft as fresh as just made! Making my own bread was the first change I made in our family’s diet. The early attempts were not glorious; in fact they were barely edible. But with practice I got better at it and now my family loves my homemade bread. Bread with freshly ground, whole wheat flour has nutrients in it that haven’t even been discovered yet! It is a wonderful food, very satisfying and provides health-sustaining nutrients. Placing your homemade bread in the refrigerator will sometimes increase the mold production. So, if you need to store it, store it in the freezer. Otherwise keep it on the counter wrapped in a bread baggie and it will stay good for a few days.

11. I really like to have sweet things! Are you telling me I can’t have them any more?

A. I crave sugar, too, because I am a diabetic, so I know what a struggle that can be. I was raised with bad habits, as were probably most of us. When we grew up with certain foods, it is difficult to adjust our taste buds to new foods. Also, our gastrointestinal system may have a difficult time getting used to these new foods, particularly foods, which are high in fiber like beans! Treat yourself to some of your favorite fruits and munch on them instead of candy or cookies. If you DO want cookies and cake, try making them with honey, Agave, stevia etc. instead of refined sugars, and gradually increase the amount of whole grain flours you use. There are plenty of really yummy whole foods desserts and sweets, and eaten in moderation they are fine. See Part Two, “Desserts.”

12. How do I weed out the “hype” on my evening news from really good nutritional information?

A. When you read or listen to health news, keep the following points in mind:

1. Don’t jump to conclusions. It is almost always never a good idea to change health habits based on a single study.

2. Try to distinguish between promising advances, reported as scientific news, and public health recommendations.

3. Keep your skepticism in working order. Science is an uncertain undertaking. Progress is measured less often by dramatic insights than by the slow accumulation of knowledge. “Astounding” medical advances are rare. No matter how enthusiastically a finding is hailed in the press, see what experts are saying next week and next month.

4. Notice where the information is coming from. Does the author of the article cite any authorities, appear to rely on scientific evidence, or simply tell a lot of anecdotes. “Thousands of people say…” “It’s well known that …” Is any source given for astounding statistics? Even carefully-sourced statistics can be wrong, of course, but if the author is willing to give sources, that may be a good sign.

5. Use your own logic and common sense. If the article says that the Japanese are healthier than Americans and claims it’s because they eat more fish, stop and think: The Japanese also eat a lot of rice. They also sleep on mats instead of mattresses. How does the writer know it’s the fish? What other variables should be considered?

6. Be wary when studies are cited to sell you a product. Manufacturers and industry have been known to stretch the truth. Try to find out if the author is somehow related to the company, which makes the product, either through endorsement or as an employee.

13. What are some “whole foods” substitutions for refined ingredients?

WHOLE FOODS SUBSTITUTIONS by RFD member Susie Wankerl:

SWEETENERS

• 1 cup refined sugar = approximately 1/2 cup honey
• 1 cup refined sugar = 1/2 to 2/3 cup pure maple syrup
• 1 cup refined sugar = 1/2 to 3/4 cup molasses
• 1 cup refined sugar = 1/2 cup fructose
• 1 cup refined sugar = 1 cup Sucanat
• 1 cup refined sugar = 1 1/3 cups rice syrup
• 1 cup fructose = 1/2 cup honey
• 1 cup fructose = 1 1/2 cups – 2 cups Sucanat
• 1 cup Sucanat = 1/2 cup honey

When converting a recipe to honey, it is also recommended that you reduce the liquid by 1/4 cup, add 1/4 tsp. baking soda per cup of honey, and reduce oven temperature by 25 degrees, as well as adjusting baking time. When converting to rice syrup, reduce liquid 1/4 cup per cup rice syrup. Add 1/4 teaspoon baking soda per 1 cup rice syrup. Store refrigerated. (*I’ve never done any of these things and it’s been fine.)

FLOUR

• 1 cup unbleached flour = 1 cup whole wheat pastry flour
• 1 cup unbleached flour = 1 cup whole wheat flour
• 1 cup whole wheat pastry flour = 1/2 to 1 cup barley flour
• 1 cup whole wheat pastry flour = 2/3 to 1 cup oat flour
• 1 cup whole wheat flour = 1/2 to 5/8 cup potato flour
• 1 cup whole wheat flour = 1/4 cup potato starch + 1 cup soy flour
• 1 cup whole wheat flour = 7/8 cup brown rice flour
• 1 cup whole wheat flour = 3/4 cup potato flour + 3/4 cup brown rice flour
• 1 cup whole wheat flour = 1 1/4 cup spelt flour
• 1 cup whole wheat flour = 1 cup Kamut flour
• 1 cup whole wheat flour = 3/4 cup amaranth + 1/4 potato flour or arrowroot

OTHER

• 1 Tablespoon cornstarch = 1 Tablespoon arrowroot
• 1 Tablespoon cornstarch = 1 Tablespoon whole wheat flour
• 1 Square Chocolate = 3 Tablespoons carob powder or unsweetened cocoa powder) + 2 Tablespoons milk/water
• 1 Tablespoon cocoa = 1 Tablespoon carob powder
• 1 cup dairy milk = 1 cup rice, soy, or nut milk
• 1 cup buttermilk = 1 Tablespoon lemon juice or vinegar plus milk to make 1 cup total
• 1 egg = 1 Tablespoon ground flax seeds plus 1/4 cup water

This one comes from RFD member Marty Cast:

FOR THICKENING SAUCES AND OTHER DISHES:

Replace 1 Tablespoon white flour with:

• 1 Tablespoon whole wheat flour
• 1 Tablespoon brown rice flour
• 1 Tablespoon corn flour
• 1/2 Tablespoon cornstarch
• 1/2 Tablespoon potato flour or starch
• 1/2 Tablespoon arrowroot

HERBS AND SPICES

• 1 clove garlic = 1/2 teaspoon bottled minced garlic or 1/8 teaspoon garlic powder or 1/2 teaspoon garlic salt
• 1 small onion, chopped (1/3 cup) = 1 teaspoon onion powder or 1 Tablespoon dried minced onion
• 1 medium onion = 2 Tablespoons instant chopped or minced onion or onion flakes or 1 1/2 teaspoon onion powder
• 1 Tablespoon onion salt = 1/4 cup chopped fresh onion
• 1 Tablespoon dried onion flakes = 1/4 cup chopped fresh onion
• 1 Tablespoon instant minced onion = 1/4 cup chopped fresh onion
• 1 Tablespoon finely chopped fresh ginger = 1/8 teaspoon powdered ginger
• 1 teaspoon dried mustard = 2 teaspoons prepared mustard
• 1 Tablespoon prepared mustard = 1/2 teaspoon dry mustard + 2 teaspoons vinegar
• 1 Tablespoon snipped fresh herbs = 1 teaspoon same herb, dried or 1/4 teaspoon powdered or ground
• 1 teaspoons fresh lemon or orange peel = 1 teaspoon prepared peel
• 1 Tablespoon dried parsley = 3 Tablespoons chopped fresh parsley
• 1 teaspoon poultry seasoning = 1/4 teaspoon thyme + 3/4 teaspoon sage
• 2 cups tomato sauce = 3/4 cup tomato paste + 1 cup water
• 1 cups canned tomatoes = 1 1/3 cups cut-up fresh tomatoes, simmered 10 minutes
• 1/4 cup fine dry whole-grain bread crumbs = 3/4 cup soft whole-grain bread crumbs or 1/4 cup whole-grain cracker crumbs or 1/4 cup organic cornflake crumbs or 2/3 cup quick cooking oats
• 1 cup sour cream = 1 cup plain low-fat yogurt

14. I’m confused by all the unfamiliar terms and ingredients I see, can you help?

A. Susie Wankerl wrote this for us…

“I am always sensitive to those here who are very new to whole foods and may get discouraged and confused
by all the “foreign” ingredients and terms that might be used on the RFD as various topics are discussed. So I am compiling a file of natural foods to help newbies feel less “in the dark” about these things. If you’ve been asking yourself….”what IS that??”…but haven’t gotten around to asking yet, hopefully you’ll find it here. If not, go ahead and ask! I’m sure I didn’t think of everything….”

The glossary list is compiled from various sources including Sue Gregg’s More Than Breakfasts; Rodale’s Basic Natural Foods Cookbook; Yvonne Turnbull’s The Living Cookbook; Weimar Institute’s Newstart Lifestyle Cookbook; Ten Talents; October 13, 1999 Food page of State Journal-Register (article on rice); and my own experience/memory, such as it is. (See “The Real Food Glossary”)

© 1995-2010 Vickilynn Haycraft and Real Food Living. All Rights Reserved. No portion of this content may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

1. What are the health benefits of goat milk over cow milk? Can we use goat milk if we are sensitive to cow milk?

A. One of the more significant differences from cow milk is found in the composition and structure of fat in goat milk. The average size of goat milk fat globules is about 2 micrometers, as compared to 2 1/2 – 3 1/2 micrometers for cow milk fat. These smaller sized fat globules provide a better dispersion, and a more homogeneous mixture of fat in the milk. Research indicates that there is more involved to the creaming ability of milk than merely physical size of the fat globules. It appears that their clustering is favored by the presence of an agglutinin in milk which is lacking in goat milk, therefore creating a poor creaming ability, especially at lower temperatures.

The natural homogenization of goat milk is, from a human health standpoint, much better than the mechanically homogenized cow milk product. It appears that when fat globules are forcibly broken up by mechanical means, it allows an enzyme associated with milk fat, known as xanthine oxidase to become free and penetrate the intestinal wall. Once xanthine oxidase gets through the intestinal wall and into the bloodstream, it is capable of creating scar damage to the heart and arteries, which in turn may stimulate the body to release cholesterol into the blood in an attempt to lay a protective fatty material on the scarred areas. This can lead to arteriosclerosis. It should be noted that this effect is not a problem with natural (unhomogenized) cow milk. In unhomogenized milk this enzyme is normally excreted from the body without much absorption. (I.E. milk that comes as God naturally made it is best for you and not the man handled and distorted version of milk.. .this is my opinion).

Another significant difference from cow milk is the higher amount of shorter-chain fatty acids in the milk fat of goats. Furthermore, glycerol ethers are much higher in goat then in cow milk which appears to be important for the nutrition of the nursing newborn. Goat milk also has lower contents of orotic acid which can be significant in the prevention of fatty liver syndrome. However, the membranes around fat globules in goat milk are more fragile which may be related to their greater susceptibility to develop off flavors than cow milk.

Goat milk compared to cow milk and human milk:

…there are also differences that give goat’s milk a place for special purposes.

In summary:

• Goat milk has more easily digestible fat and protein content than cow milk.
• The increased digestibility of protein is of importance to infant diets (both human and animal) as well as to invalid and convalescent diets.
• Goat milk tends to have a better buffering quality, which is good for the treatment of ulcers.
• In under-developed countries, where meat consumption is low, goat milk is an important daily food source of protein, phosphate and calcium not available otherwise because of a lack of cow milk.
• Goat milk can successfully replace cow milk in diets of those who are allergic to cow milk.
• The value of goat milk as an alternative food for children and sick people, because it is easier digested, extends also to feeding animals, young dogs, foals, even calves.

2. How can I use goat cheese in place of regular (cow’s milk) cheese?

A. (from Vickilynn): There are different types of goat milk cheese, just like cow milk cheese and the use depends on the type. I currently make chevre - a semi-soft spreadable cheese that we use on crackers, salads, sandwiches, even pizzas. You can use chevre whipped with ranch dressing for a veggie dip, or anything that calls for cream cheese, like cheesecake. Or try it as a filling for lasagna or ravioli for dinner tomorrow. Sprinkle some garlic & chives in, mix well and spread on bagels, crackers etc. Add onion powder for a change. Last week I was watching the chef Emeril Lagasse on television and he brought out some wonderful goat chevre cheese and used it in his recipes. I turned to my daughter Rachel and said “Hey, we’re mainstream gourmet!”

I also make a stretchy, melty, mozzarella that is absolutely awesome on grilled cheese sandwiches, pizzas, toast, etc. We also slice it an eat it like any other cheese. I make a plain goat mozzarella that my neighbor melts over tortilla chips for nachos, but her husband prefers my garlic-herb mozzarella for sandwiches and pizzas. I also make a pressed cheddar cheese from our rich Nubian goat milk and we use it anywhere that cheddar works. My husband begs me to make this and he keeps one wheel of it hidden in a drawer in the fridge. When he wants a snack, he cuts off a little piece of the cheddar and enjoys! There are other types of cheese you can make with goat milk. I am planning on trying my hand at baby Swiss soon. Goat milk is so yummy and it makes some wonderful cheese!

3. We just don’t like that “goaty” taste! Help!!!

(from Vickilynn) Where are you getting your goat milk? If you buy your goat milk, the stuff in the cans is not the taste of real farm-fresh goat milk. If you buy your goat milk from a dairy farm, talk to the owner and find out how they process the milk, and if the buck is in with the does. How old is the milk? Is it pasteurized or raw? Are the goats grazing and eating any wild onions? Any of these things can affect the taste. Also, LOOK at the goats whose milk you are drinking, and the barn where they are milked! Are they clean? Is the barn clean? Are the milking utensils kept clean? Do they handle the milk quickly and get the temperature down right away? If any of the answers is no, find another herd! Goat milk when handled correctly has a wonderful, mild taste and most people enjoy it.

We have Nubian goats that we milk and we are very careful in our handling and processing. The milk is mild and truly delicious. I have given it to folks and not said it was from goats and they liked it. I also think sometimes, the fact it comes from a “goat” causes people to turn up their noses at it because it is unfamiliar and may seem “wild”. If you truly are getting a “goaty” taste in your milk, either milking your own or buying, then something is wrong.

4. Any suggestions or proven recipes for using goat’s milk or cheese?

A. (from Vickilynn) There are some excellent books specifically for making your own cheese and using goat products. Here are my favorites:

• Goats Produce Too! The Udder Real Thing Volume II by Mary Jane Toth
• Rodale’s Stocking Up, Third Edition by Carol Hupping and Rodale Staff ( a small section on making cheese)
• Cheesemaking Made Easy by Ricki and Robert Carroll (good backround info)

Also, try some fresh delicious goat cheese in one of these recipes.

Cheesecake Bars

• 1/2 cup butter (or cold pressed oil)
• 1/4 cup honey
• 1/2 cup almonds, chopped fine
• 2 1/4 cups organic whole-wheat pastry flour
• 1/4 cup honey
• 1 cup creamy goat cheese
• 2 tablespoons soy milk
• 1 egg
• 2 teaspoons lemon juice
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla

Mix first four ingredients until crumbly. Set aside 3/4 cup of mixture. Press the rest in bottom of a 9×9 pan. (Lightly spread with liquid lecithin if desired)

Mix together honey, goats cheese, milk, egg, lemon juice and spices. Spread over crust in pan. Sprinkle remaining crust over top and bake at 350 degrees for twenty-five minutes.
(makes 12-15 bars)

Variations: Use fresh sliced fruit, or make a pie or cobbler filling, spread over top crust before or after baking.

Chevre White Pizza
By Vickilynn Haycraft

• Basic Whole Wheat Pizza crusts * recipe below (and see Pizza Tips FAQ)
• Garlic, minced
• Butter or Better Butter or olive oil
• Chevre cheese
• Basil

I used a basic pizza crust recipe and pre-baked the crust as usual, let cool a few minutes while preparing the garlic rolls and other pizza, then I sauteed a TON of garlic (about 1/2 head ~8-10 cloves) in a *tiny* bit of butter, you can use a good cold-pressed olive oil if desired) until the garlic was soft.

With a pastry brush, I brushed the pre-baked crust with the garlic, then spread about 1 cup, (or a little more) of the chevre enough to cover the pizza. Then I sprinkled basil lightly over the cheese.

I baked as usual at 450- 475 degrees for about 10 minutes. It was AWESOME!!!!! I also have spread thinly sliced fresh, ripe tomatoes over the garlic and cheese and sprinkled with basil. Tim liked the plain white pizza the best and said you could taste the garlic better. You also could add grated mozzarella and or parmesan for a cheesier pizza.

Basic Pizza Crust
by Vickilynn Haycraft

makes ANY of the following:

• TWO 15 inch thin crust pizzas
• TWO 12 inch thick crust pizzas
• TWO 9 x 13 med-thin rectangular pizzas
• FOUR 10 inch personal pizzas
• SIX 8 inch thin personal pizzas
• SIX 8 inch thin calzones
• TWO dozen small breadsticks

Ingredients:

• 1 1/2 cup warm water (100-110 degrees)
• 1 1/2 teaspoon SAF yeast
• 1 tsp. honey
• 1 1/2 tsp. olive oil
• 1/2 tsp. salt
• 3 tablespoons vital gluten (optional)
• 4 cups freshly ground hard whole wheat flour
• Additional flour if necessary

Place warm water in a mixing bowl and add yeast and honey. Stir until dissolved. Let stand 5 – 10 minutes until foamy. This is “proofing” your yeast. (If using SAF yeast, you may skip this step and add all ingredients together)

Add oil, salt vital gluten and 2 cups of flour. Mix well.

Add more flour, one cup at a time mixing well after each addition until dough clings together and you can turn out on a floured surface and knead until dough is smooth and springy about 10-12 minutes by hand or until smooth and springy.

Place dough in a bowl. Rub a little olive oil over the dough, turning to get all sides. Cover the bowl and let dough rise 30 minutes. Punch down, take dough out on a floured surface and divide into desired pieces depending on what size pan and how many pizzas you choose.

Preheat oven to 450. Roll out pizza dough out on the floured surface one inch wider than your pan. Turn the extra inch over towards the center to form a crust and press down to seal. Prick lightly with a fork over the surface of the crust. Bake empty in a 450 for 5 minutes or until just lightly golden, but not brown.

Take pizza crust out of oven. If freezing, place on a cooling rack and allow to cool completely before wrapping and freezing.

If using right away, spread sauce evenly over crust, BE CAREFUL not to use too much sauce as this can cause the crust to become soggy. Add toppings and cheese if desired. bake at 450 for about 10 minutes or until the crust is brown and the toppings are cooked. .

***Note, if you prefer and thicker, “breadier” crust, let the dough rise on the stone after shaping until puffy, then pre-bake and finish as directed.

***If you have 2 stones, you can piggy-back rolling, pre-baking and baking your pizzas.

***This works better if you get the metal handles for the pizza stones, it is easier to grab and not squash the crust.

If using a cake pan, jelly roll pan, round metal pizza pan or pizza screen, you may need to brush lightly with olive oil and dust with cornmeal to prevent sticking.

If desired, divide the dough into “personal” size pizzas ( 6 – 8 inches) and allow each family member to create their own pizza with different toppings.

You can also make this dough in an autobakery bread machine. Place ingredients in the bread machine baking pan in the order according to your machine’s manufacturer. Use 4 cups of whole grain flour. Choose “DOUGH” cycle. Check the dough after 5 minutes to make sure it is forming a ball. Adjust with water or flour as needed. and when the machine beep, remove the dough and shape and bake as described above.

5. Where can I find out more about goats, using goat milk and supplies?

First try your local library. Also, you can request free catalogs from companies that sell products for goats, goat milk and cheesemaking. Some of these catalogs contain very helpful information.

Hoegger Supply Company
160 Providence Road
Fayetteville, GA 30215
1-770-461-5398 1-770-461-6926
For orders only: 1-800- 221-GOAT (4628)

Cheesemaking Supply Outlet
9155 Madison Road
Montville, OH 44064
1-440-968-3770
Catalog costs $1.00 (This catalog is worth getting. The selection and prices are excellent.)

Caprine Supply
PO Box Y
DeSoto, KS 66018
Customer Service: 1-913-585-1191
Orders: 1-800-646-7736 FAX orders: 1-800-646-7796

http://www.caprinesupply.com

Jeffers (all farm animals, not much on goats, but some good medicines)
PO Box 100
Dothan, AL 36301-0100
1-800-JEFFERS (1-800-533-3377)

Lehman’s Hardware
PO Box 41
Kidron, OH 44636
(Some goat and cheesemaking supplies. This is an excellent catalog to get for lots of great items.) Catalog costs $3.00

New England Cheesemaking Supply Co.
85 Main Street
Ashefield, MA 01330

© 1995-2010 Vickilynn Haycraft and Real Food Living. All Rights Reserved. No portion of this content may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

1. PURCHASING A MILL

1.1 Why is a mill an important purchase?

A. Based on my years of study and experience in the nutrition field, I strongly believe that freshly-ground whole grain is extremely important to better health. Even if you go slow on other things, freshly-ground grains as opposed to stale, rancid flours will make a HUGE difference. I  encourage each family to grind whole grains or find a good source of freshly-ground flour.

1.2 A mill is pretty expensive. Is it worth the money?

A. Yes, yes, a thousand times yes! I wouldn’t trade my mill for *any* of my other kitchen appliances. I think it more than pays for itself in a year. 1 cup of grain berries ground yield about 1 1/2 cups flour. A 50 lb bag of wheat will yield about 50 lbs of bread or 50 one pound loaves for about 30 – 50 cents a loaf. This will of course depend on what other grains or items you put in your bread. Some grains are more expensive like amaranth which is high in calcium.

Basically, you can produce a wonderful healthy loaf of bread for 50 cents easy and that beats the unhealthy bread at $1.69 in the store which has preservatives (and other stuff) without the fiber and nutrition you may need. Store-bought Whole Wheat flour isn’t much better than regular flour. If it still contains the germ it will go rancid quickly. If it doesn’t you are losing very valuable nutrients and many of the other nutrients oxidize out of the flour within the first 72 hours of being milled.

1.3 I understand the health benefits, but it seems expensive to buy all that wheat!

A. I make my bread for about $.50/loaf. We eat (on average) about 6 loaves/week = $3/week = $12/month = $144/year. To buy the same quality bread in the store I would pay approx. $2/loaf = $12/week = $48/month = $576/year. That’s a $432 savings – more than enough to pay for a machine in a year. Now you might be saying that you don’t buy that much bread ’cause you can’t afford it. But with a mill it is *much* cheaper to make your own and your total consumption of whole grains increases dramatically.

1.4 How do I know what kind of mill to buy?

A. There are quite a few kinds to choose from, and you must first ask yourself and your husband some questions to decide which direction to proceed. Here are some questions which will help.

1. Do you need a mill that will adapt for non-electric use? If so, you need to look into stone and/or steel burr mills that can adapt to a hand crank. Make sure the stone mill grinding stone does not contain aluminum.
2. Do you need small amounts of grain at one time, or larger? If your needs run to the 2-4 cups of flour at one time, you may consider small non-electric hand mills, grain mill attachments to popular kitchen machines you may already own, like the Kitchen Aid, Bosch Universal, Champion Juicer and others. The Vita-Mix blender can grind 2-4 cups of flour as well at one time. If your needs run more to the 5-20 cups at one time, you may consider purchasing a stand-alone mill that will hold up to the task and give flour whenever needed in large or small amounts. Mills available are: large non-electric (manual), electric stone and/or steel burr mills, and micronizer (impact) mills.
3. What is your budget for a mill? Small non-electric hand mills are the least expensive, between $60 – $150, but require strength and a good bit of time to do more than 2-3 cups at one time. The grind is fairly good, but somewhat coarser than electric mills. Large non-electric mills are more expensive in the $200 -$400 range and still require strength and time, but some can be attached to small motors or stationary bicycles for power. Micronizer (impact) mills range from $200 -$300 and are very popular. The mills grind fast, and extremely fine and are less expensive than their stone and steel counterparts. Large stone and/or steel electric mills are in the $150- $500 range and are the most durable and well built.
4. Do you want your flour to be fine enough for bread? Some mills grind grains, but the flour is so coarse that it tends to make bread heavy and crumbly. To achieve a fine crumb, and good light texture in your bread, you must have a flour milled finely. In some mills, you may have to sift and re-grind several times to get the flour the way you want it. Your time, effort and what you hope to get in the way of flour should be a consideration. If it’s too much of a hassle, or you are dissatisfied with the flour and bread, you will be less inclined to grind your own grains and the investment is not worth what it should be.

1.5 What the drawbacks of the different kinds of mills?

A. Each one of these classes of mills have their drawbacks, and you must decide which ones fit your family better.

Manual mills are slow, time consuming and take a great deal of elbow grease to produce enough flour for more than 1-2 loaves of baking. They are good back-ups though and can crack grain as well as grind for flour.

Attachments to kitchen machines are either stone or steel burr or plate and can usually only do small amounts with a fairly coarse grind.

Electric stone mills are heavy-duty and good family workhorses. The drawbacks of the stone mill is they grind a little coarser than the micronizers (impact mills), and the grain must be completely dry or the grain will glaze onto the stones and must be removed to continue grinding. Some stone mills tend to glaze up more than others, and some not at all, reported by customers. For those who seek to grind oily beans or nuts, some stone mills have optional steel burr attachments. These attachments allow you to grind nuts for nut butter, soy beans for soy flour and all grains whether moist or dry. The drawback with the steel burrs is the coarseness of the grind. It is however excellent for making cracked grains, as is the stone mill. Be sure to look for slow speed, no cabinet stone mills, as these in our opinion are the best and as was mentioned previously, check the composition of the grinding “stone” as sometimes these are composite materials and contain large amounts of aluminum.

The most common complaint about micronizers (impact mills) is that they are LOUD, (very loud, damaging loud) and that you have to double-check your wheat to be sure it is completely free of any stones or other debris so that you do not damage the mill (and invalidate the warranty!) However, some models of micronizers (impact mills) are less noisy than others.

1.6 What is your favorite brand of mill?

A. These are selected responses from various members of the Real Food Digest:

“I know the ladies in the loop love the WonderMill, but I use the K-Tec mill. It is noisier, but the price was right. We got a few ladies together and ordered a few and got the dealer price. And it comes with a 7 year warranty, so the complaints folks make about plastic parts isn’t a big concern to me.”

“We love the WonderMill in the micronizer/impact category and we love the Retsel electric stone mill in the stone category. We use both in our home.”

“I just bought a Jupiter mill (made in Germany). It is not as noisy as a Grain Master or KTEC and it gives me cracked grains for cereal and does coffee! It retailed for $299 and I purchased it for a $100. It has stainless still burrs and it doesn’t heat the flour.”

“My favorite appliance is a Vitamix, which grinds wheat and other grains into flour, kneads bread dough, makes nut butters, raw vegetable soups, smoothies, and ice cream! We just got it last year, and have enjoyed new recipes using the Vitamix.”

“I have a Magic Mill III. It IS loud, but it does a good job of grinding. It has several grinds (fine to coarse). It can grind wheat, oats, corn and legumes. I am very happy with it.”

“I have a Golden Grain stone grinder and I am very happy with it.”

“The Family Grain mill is affordable and can be either electric or manual and has some neat attachments like a roller/flaker for making rolled oats. We really love ours.”

1.7 Please compare the different micronizers for me.

A. Some popular brands are the WonderMill, Blendtec/Ktec, UltraMill and Nutrimill and the impact mills (aka micronizers) are the newest types of grain mill on the market. Other types are stone mills and burr mills and are found in electric as well as manual models. Some electric stone or burr mills can be adapted for manual milling. Some stone mills can be adapted with burr milling heads.

In the electric impact mill, rows of steel teeth rotate at super-speeds to mill the grain extremely fast and extremely fine textured. These mills usually do a good job and serve well with a few exceptions. The noise level of some brands is almost deafening. With the exception of the WonderMill, micronizer’s “jet-engine”-like motor falls in the seriously dangerous decibel level. We recommend hearing the mills in a demonstration BEFORE you buy it! The manufacturer should be able to provide you with a list of people who might demonstrate their mill for you. If you do purchase one of these mills, it is wise to always wear industrial quality ear protectors, and make sure your children are not in the same room while the mill is operating.

Another concern for the potential impact mill / micronizer purchaser is the fact the wheat must be triple cleaned to avoid a stone or any other foreign particle damaging the teeth. The manufacturers recommend the grains be at least triple cleaned before milling. Even those distributors that claim their grains are triple cleaned will not guarantee a stone will never show up in the grain. So… to be on the safe side, it is recommended that you clean your wheat before milling. Cleaning grain to remove stones is not a hard task, but it is time consuming.

It is reported that Blendtec / Ktec are known to emit a fine dust of ground wheat into the air and allergy and asthma sufferers should be cautious of milling indoors. The WonderMill has 2 filters and has very little dust emissions.

The UltraMill must be turned on before milling and should not be turned off until milling is complete. The WonderMill and NutriMill can be stopped and restarted at any stage of milling. This updates the previous information concerning the WonderMill, which introduced a larger, more powerful motor which can be turned on and off during a milling cycle if necessary.

1.8 I’ve heard there is a new stone grinder out which operates slow enough not to heat up the flour. I’ve no idea what the name of it is though. It’s shaped like a torpedo though, and is about 2 feet long. Do you know anything about this one?

A. There are several on the market, but the slow grinding stone mill you are referring to is the Retsel.

1.9 What do you think of the Retsel?

A. The Retsel is: Low speed, no cabinet, extremely heavy, durable and well built and very, very quiet. The warranty is 5 years and comes with the hand crank for non- electric milling. Because there is no cabinet, flour getting stuck and attracting and bugs are not a problem, All the parts are available to clean with a cloth and there is no accumulation of flour anywhere to draw insects. The slower speed concerned me until I started using it, and I found I adapted very easily. I begin to grind and then assemble my ingredients and by the time I am ready to bake, my grain is usually done. For extra large Bosch batches though, I grind earlier and have the flour ready for me. The lower speed has some good advantages as the milling temperature of the grain remains low and thus protects the nutrients, there is no dust in the air at all. The Retsel is a true “grist” type mill and the grain lightly falls from around the stones and into the catch pan.

The stones are a different material than other stones and the lifetime expectancy is 20 – 25 years. It is designed to run 24 hours a day, 7 days a week. You can run the mill empty if it happens because these stones do not grind. against themselves and there is no chipping or grit. The hand cranking operation was voted the easiest when tested by Rodale Press Books some years ago because this mill is the only one that can separate the motor (1/4 HP) from the front stones. SO, when you crank by hand, you use less effort and are more efficient as you are pulling the stones only, not pulling the stones and the motor as in other hand adaptable mills.

The Retsel can grind any dry grain or non-oily legume as any micronizer can. The Retsel also has an optional steel burr attachment for grinding all oily beans, and nuts. It makes nut butter as well. The burr attachment is very easy to exchange for the stones. Another advantage of the Retsel is that a stone in with the wheat can damage the teeth and motor of any of the micronizers. Even with triple-cleaned wheat, there is no guarantee it is completely stone free, (although the Montana wheat has an excellent reputation for being stone free.) If you have a stone, it will not damage the Retsel either stones or burr, so there is no time consuming cleaning of wheat as may be necessary with the micronizers. That makes a huge difference in time for me, as I use less expensive but high-protein wheat, but I have found some stones in my wheat that would kill my micronizer mill.

The only down side of the Retsel for me has been to make sure my grain is extremely dry before grinding or it will glaze up the stones and this is a hassle.

The steel burr attachment of the Retsel will eliminate all glazing and will grind any grain or bean, dry or oily, but the grind for grain is slightly coarser than with the stones. As for the fineness of the Retsel stones, if the grain is dry, my finest grind in the Retsel matches the very fine (but not finest) grind of the Whisper Mill.

1.10 What do you think of the K-Tec Mill?

A. “We are happy with it. It is noisy, but is powerful as well.”

“I like mine, but the noise is too much. Also, the clamps holding the bottom pan have broken off and dust spits all over my kitchen.”

“I am thrilled with my Ktec and it has some features that other mill don’t. The flour collection pan is see-through, so I know when it is full. Also, I can stop the mill at any time, even if there is still grain in the hopper, and then turn it back on and finish milling. I will say though that the noise is very loud. I wear ear plugs all the time I am using the Ktec.”

1.11 I am considering buying a used Magic Mill, what do you think?

A. These are no longer made or supported. “Unless you are getting a very good deal, I would save up my money for the WonderMill I didn’t like the noise of the Magic Mill or the dust cloud. It also was hard to clean. I sold it and bought a WonderMill and I couldn’t be happier.”

“I’ve had a Magic Mill for many years and it does the grain very well, but everyone is right, the jet engine sound while it’s milling is awful! ”

1.12 What are some comments about the Golden Grain Mill?

A. “We like ours very much. I have heard that the Retsel stones can gum up but we’ve never had that happen with the Golden Grain. It does a great job.”

“The Golden Grain Mill is beautiful with its wood cabinetry, very heavy and sturdy, high-speed, within the range we could spend, but more expensive than the Whisper Mill, and was hand crank adaptable. If I had to do it all over, I would get the Whisper Mill.”

“The Golden Grain had some serious concerns for us: We found that a common problem with the mills with cabinets, and with the GG in particular was that the flour that fell into the inside of the cabinet could not be cleaned effectively and caused mold, weevils and other bugs. The high speed was actually a negative in this mill because the high speed meant there was more friction between the stones, causing a higher milling temperature of the grain, thus losing precious nutrients, and the speed caused flour to spit into the air causing a mess. Also the material of the these stones had been known to crack and chip and needed replacing every few years, but also the stone grit was deposited into the grain as it ground, and so we would be eating the stone grit. Also, when tested the GG mill was hard to crank by hand as the motor and the stones needed to be turned by hand and this was a more difficult job than expected. Also the GG is much louder than the Retsel.”

2. USING MILLS

2.1 We got a wet batch of wheat and it gummed up the stones so badly, I was de-glazing every 5 minutes. What should I have done?

A. Very moist grain can cause some stone mills to glaze and micronizers to overheat and the motor to stop, so it’s important to use dry grain in any mill. Moist grain is easily rectified. We have 2 good options for drying grain for grinding:

1. We laid out the grain in baking dishes and toasted the grain in the oven at 150 for about 20-25 minutes, This worked well and also if no electricity is available can be done in the woodburning stove quite easily.
2. I found my food dehydrator worked very well for drying grain and was easier for me as I did not have to stand over it. I just set it and left, came back later and it was dried. I need to do this as we live in a pretty humid part of the country, if your humidity is lower and your store your wheat well, this may not be necessary for you.

2.2 Can I make oat flour out of rolled oats in a grain mill? What about oat groats (the whole oat berry)?

A. Do not try to mill rolled oats in any electric micronizer/ impact mill.
The Bosch blender does a great job of reducing rolled oats into oat flour. (Most other heavy duty blenders will as well. ) You can mill whole oat groats in your electric impact mill to get oat flour.

2.3 I had a stone in my micronizer mill. It damaged the machine and it isn’t covered in my warranty! What should I do?

A. ANY micronizer / impact mill will be damaged by a stone passing through the teeth. It is extremely important to make sure your wheat is triple cleaned before grinding. A stone in your wheat is not covered by the warranty of any of the machines, even the lifetime warranty of WonderMill, since it falls under something you could have prevented by using cleaned wheat. You must pay to send the mill back and repair the milling teeth. I called one manufacturer today and I was told that if you put a stone through the teeth, the motor will need to be replaced, about $90.00 plus shipping. (That’s one advantage to the stone mills, they grind the stones up with your wheat and give you more “minerals” in your diet.)

3. ALTERNATIVES TO PURCHASING A MILL

3.1 Can I use my coffee grinder to grind wheat?

A. You can, but you need to be very careful. Wheat grains tend to pit the plastic around the grinding chamber of coffee mills, and the plastic could then be in your flour. My coffee mill had steel blades too, but the top part, (where the beans are ground) is plastic and the force of the grains hitting the plastic took chunks out. This may not be true of all coffee mills. I would advise you to just be careful, use small batches, watch for cracks and pitting in the plastic housing.

3.2 How about my Cuisinart?

A. The directions for my Cuisinart say not to grind grains or whole spices in it as it will damage the bowl.

3.3 I just can’t afford a mill right now. Do you have any ideas?

1. Ask your health food store if they have or will purchase a grain mill for customers who buy the wheat from them. Sometimes the store will allow you to grind for free, sometimes they add a nominal fee. A local one here uses a Champion juicer that has a grain mill attachment and allows the customers to grind grains they buy there.
2. Ask a friend with a mill to let you grind your grain (you can offer to take her young ‘uns during the day, or make her a dessert in exchange). Just remember to be kind and if she has an impact mill (steel teeth) make sure the grain you use is triple cleaned or you can damage her mill.
3. Ask a friend or 2, or 3 or 4, if they want to “split” a mill with you. Each of you could buy “shares” in a mill and pass it around to each family on a weekly basis.
4. Look for used mills in buyers papers etc.

4. OTHER WHOLE GRAIN ISSUES

4.1 How do I crack the wheat?

A. I crack the wheat in my Kitchen Aid grain grinder attachment – if your mill doesn’t crack grains you can buy cracked grains at the health food store. Bulgar wheat would also be very similar and would work, I think.

You can crack your wheat in a blender if you have one. You can crack wheat in certain models of coffee grinders. Also, there are inexpensive hand mills available that crack wheat. We like the WonderMill Junior, Family Grain Mill, Back to Basics grain mill and also larger manual mills.

4.2 I was given several buckets of soybeans. What do I do with them?

A. You can make soy flour with them. I use soybeans regularly in my whole wheat bread making. I do not cook and dry them first, but merely stick them in my grinder when I am grinding the wheat. I use about 3/4 cup to a cup along with about 11 cups of wheat. Perhaps you could use more, but this has worked well for me. Soybeans boost the protein of your bread too. You also can use 1 T. of soybean flour with 1 1/2 T. of water to substitute for one egg. You can make soy milk with your soybeans too.

Remember, each family is different, therefore your needs are different. Seek the Lord and be in agreement with your spouse before making a decision on any type of mill.

© 1995-2010 Vickilynn Haycraft and Real Food Living. All Rights Reserved. No portion of this content may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

1. What do I need to know when deciding which juicer to buy?

A. When considering buying a juicer there are several things that need to be considered:

Ease - this is *really* important. The easier a juicer is to use and clean the more it will get used. No other criteria will matter if you don’t use the juicer

Yield - the amount of juice extracted from the fruit or vegetable. This can vary tremendously from machine to machine. It also matters whether you are looking for a totally pulp free juice. The machines with a high yield are generally those offering pulp free juice.

1. Type - centrifugal (Omega, Acme); masticating (Champion, Green Power) and Hydraulic Press juicers (generally unavailable to the public as the main juicer in this category is the Norwalk and it retails for around $2,000!!!). Points to ponder: centrifugal juicers introduce oxygen into the juice, creating oxidation. Oxidation degrades nutrients not immediately but over time. SO, juice made by oxidating machines should be drunk as soon as it’s made. A centrifugal juicer chops the fruits or vegetables, then spins it in a plastic or stainless steel basket at a high speed separating the juice from the pulp. It is one of the easier types of juicers to clean. The L’Equip and the Juiceman are juicers of this type. Masticating juicers product a higher quality juice because they don’t produce as much oxidation. It’s very important that heat not be generated during the masticating process. Heat comes with speed – the faster the machine, the more heat will be generated. Heat will destroy nutrients on contact.
2. Juice quality - different machines produce different juices (more/less pulp).
3. Reliability - good juicers are built to last many years and be used constantly throughout their lifetime. A good juicer will usually have a 5-10 year warranty.
4. Power - a powerful motor will allow you to juice harder produce quicker without straining the motor. Power is measured by watts and not RPMs. RPM’s measure the number of rotations per minute. The higher the RPM, the faster the nutrient form the produce is destroyed by oxidation. A motor rating of 450 watts or greater is recommended. Omega: 500 watts, 3600 RPM. Acme: 550 watts, 3600 RPM. Champion: 650 watts, 1725 RPM.
5. Replacement parts - make sure the company manufacturing the juicer is a one with a good reputation and has replacement parts available and a service department should the need ever arise. Some times it can take weeks to get a new part and once you start juicing every day even a week is too long to go without juice.
6. Multiple Functions - You need to consider if you want it to perform other functions.
   For example, the Green Power has a Pasta attachment among others. The Champion has a grain mill attachment. Are you going to juice every day or just occasionally? Do you want to be able to make nut butters? The Champion, Green Life and Green Power will do that for you.

2. What juicer do you have? Why do you like it?

A. Here are a variety of responses from WFD readers:

” I tried the Acme but found it difficult to clean and unable to handle large quantities of juicing at one time. The other thing that I try to look for in my kitchen tools is the ability to be fully utilized and help me in as many ways as possible. The Acme was *just* a juicer. The Champion is a juicer, grater, and mill (with extra attachment). For my money I got far more machine for my money with the Champion.” ”

” An Acme juicer will do in a pinch, but a Champion gets more vitamins out of the carrots. I run the pulp through again at the end, too. My only complaint is the hour it takes to make a gallon for my family, who all like it. ”

” I use a Vita-Mix ONLY as a blender and not as a juicer. I bought it about seven years ago and think they are overrated. It’s just a four hundred dollar blender, and certainly can’t juice carrots! Every recipe I’ve tried from their cookbook that came with the Vita-Mix has been a disappointment. (Although they claim it can juice, it takes all day and feels like you’re drinking baby food because all the pulp is left in. Gross!) I use a Champion Juicer for my carrots. They do sell a $2,000.00 juicer which gets many more vitamins out of the carrots than even the Champion, but for the reasonable cost people still say the Champion is best for average families. It sure is a workhorse – I can barely lift it early in the morning! Even though I use a Champion, I still like to strain it three times after I’m done. I don’t like to feel pulp, even residue. ”

” I *love* the Champion! It is a versatile machine (making nut butters, fruit ice-cream etc.) and very easy to use. It can be used to continually juice – i.e. it is not bound by amount of juice, you just juice till you have enough. Some of the pulp from the veg/fruit is left in the juice – giving you fiber. Very easy to clean and assemble. You can buy a grain mill attachment for about $100. The basic machine costs generally a little over $200. ”

” The Omega offers a wonderful warranty and the juice is almost totally pulp free.
If I had more space and more money (!) I would juice more! ”

” I currently have a Champion and I like the ease of use, the quality and taste of the juice and the fact that I can make nut butters very easily and quickly with it. I think in the near future I may get L’Equip as it is smaller, more attractive and easier to use and clean. ”

3. I don’t know about buying all this produce! It is very, very expensive where we live to buy fresh fruits and veggies. How do you afford it?

A. It is ‘expensive’ to juice, yet how ‘expensive’ is your health? The trade off is that you spend your money on good things such as fruit & vegetables instead of pre-packaged, frozen, dehydrated, processed food like substances! You also are more satisfied with a glass of juice than you ever would be with a bowl of processed oats and milk.

I personally don’t always buy organic, especially if it is expensive or currently unavailable. One thing I have learned is that the pesticides, etc. stay in the pulp, they are not in the juice, so that makes me feel better when I have to juice fruits and vegetables that are not organic. If you buy nonorganic produce, be sure to wash it in a good biodegradable soap and brush well to get off all the surface pesticides, then rinse thoroughly. If juicing is a priority, you could just cut down on other areas of food shopping in order to make the juicing more affordable for your family. If the fruits or vegetables are organic, you can save the pulp, say from apples, carrots, etc. and use them in other foods, thereby making your dollar stretch even further.

4. Are there “instant” mixes that are healthy alternatives?

A. One alternative some might want to consider is Just Carrots, a crystalline carrot powder made by the company that makes Barley Green. The fiber is removed, and the juice crystallized in a residue-free, easily-mixed in water or juice. A half pound of carrots is in each 10 gram serving. All the nutrients of fresh carrots and antioxidants are retained, lots of beta carotene, C, calcium, iron, riboflavin and niacin. Comes in pre-measured packets, 400 g jars or 350 caplets. So if you can’t juice it, just mix it! This is ***expensive*** if you are on a budget, so I would suggest that you just save your $$$ and get a juicer in a few months instead of buying the powder, and in my opinion, you are better off juicing since fruits and veggies are real food and mixes are processed foods. fresher is always better!
But, if you are a way, travel a lot, or just want the convenience without the mess, this is a viable alternative.

5. How do I prepare fruit and vegetables for juicing? Must I peel and seed the produce first before juicing?

A. Some fruits and vegetables require peeling and seeding due to the toxicity of the skins or seeds. Some examples would be: peel oranges and grapefruits (leaving as much as the white part as you can), kiwi, papaya, and any that have been waxed. Seed apples, peaches, plums, and all other pitted fruits and vegetables. You can use stems and leaves.

Here is how to prepare the produce before juicing:

1. apples: cut to fit the hopper (feeder) of the juicer. For the Champion I cut them into sixths. Apple seeds have arsenic in them, just a trace, but nevertheless not a good thing for the body. So I cut off the edge of the slice with the seeds.
2. carrots: just top & tail them (cut the ends off).
3. Most vegetables: wash if you are not sure whether they are organic or if you question what may be on the outer layers. No need to peel. Vegetables that are waxed (cucumbers) need to be peeled. Vegetables with ratty ends (celery, beets etc.) need to be trimmed before juicing.
4. Fruits: bananas are too low in water content to put through a juicer. As I have a hard time finding organic fruit, I tend to peel the fruit – watermelon, cantaloupe, melons, etc. Pears, peaches, nectarines, strawberries etc. I just wash.
5. Rhubarb: Stalks ONLY – the leaves are toxic!

6. I am a little embarrassed to admit this, but I am a “by the book” cook. I really need *more* guidelines that just “chop up the fruit and throw it in”. Are there any *real* recipes for creatively challenged cooks like me?

A. The rule of thumb I use is that I try to have about 60% carrots as a base, and then I add cucumbers, red peppers, some apple, celery (only when I have extra time, as you have to stop more often and clean the blades) always in different proportions each day. I’m up to juicing ten pounds of carrots each morning now, sometimes more.

7. What do I do with this pulp? Can I use it in muffins or breads? I just can’t throw it away!

A. If it is non-organic produce I would not use the pulp. I’d definitely try it in bread though-no more than about 1 C. pulp per loaf. It would also go great in meatloaf, or in the compost pile or to feed rabbits! Some of the juicing books have ideas for using the pulp.

8. I got my juicer yesterday and I am having fun with it, although it is a little harder to clean than I like. Is it hard to clean up after? (maybe I’m not doing it right?)

A. It will get easier as you get used to handling the machine. Are you putting a little oil (olive) around the metal spike that holds the grater before you assemble? Are you trying to scrub it clean or just rinsing? I just rinse all my pieces under warm water, making sure no residues are left on any pieces. The inside has become rather orange, but it doesn’t affect the performance or life of the machine at all. The best solution I have found to getting inside the machine is to use a ‘bottle brush’ – one of those wire thingies with the cylindrical shaped brush on the end (poor description I know – sorry). Running that through the main piece several times while holding under hot water seems to be the fastest, best way to clean this piece. Adding a little detergent to the brush also helps break down the butter. Rinse *VERY* well after using the detergent.

Some juicers are easier to clean than others. Some also come with clamps to hold a regular grocery plastic bag to catch the pulp. That helps to cut down on the clean up time. Another consideration if you plan to juice a lot is to consider the Green Power or Green Life juicers. You can juice an entire days worth of juice, refrigerate and not lose much of the quality, color or taste in the juice. A lot of serious juicers I know go this route. They are fairly expensive juicers however.

9. How do you make nut butters in it? How do you get the stuff out of the tube?

A. Instead of using the mesh screen you use the solid white screen called a “blank” in its place.
Place nuts in the hopper as you do with fruit. It doesn’t splatter like the fruit (I tie a plastic bag over the end with juicing and all the pulp falls in there) so you just need to place a bowl at the end of the machine. As you *gently* push down on the hopper the nuts will become ground. The faster you push, the crunchier the butter. The slower the smoother. You will need to add some oil with some nuts. I generally make cashew butter and add a little safflower oil as I go. How much depends on the nuts and how ‘sloppy’ you like the nut butter. I also like to add just a touch of salt to cashews. Cleaning is a little harder with nut butters. IMHO – if you continue to have the struggles with cleaning the juicer with nut butter, do the nut butter in your blender – it is much easier to clean.

10. The produce seems to never stay fresh in the fridge long enough for me to get through a couple of weeks of juicing. (I HATE throwing the produce away!)

A. I buy 40# apples/50# carrots at the beginning of the month and they keep pretty well through out the month. Admittedly, by the time the end of the month is here they are a little ‘old’ but very juicable. Could it be that you are having problems with the storage of the produce? (Your fridge is too hot or too cold?) Or maybe buying too much of the very perishable produce at one time? For the highly perishable produce like beets, spinach, kale etc. buy these on a weekly basis. I also use a liner in my produce bins, and I take all of my produce out of those grocery plastic bags.

If you have a root cellar (or are willing to make one) that would be a good option. If you can afford it, get a used refrigerator to keep in the basement or out of the way and keep all your produce in their at very cold temperature.

11. We love V-8 juice. Does anyone have a “copycat” recipe?

A. Try this! Tim LOVES this one!

Tomato-Veggie Juice
by Vickilynn Haycraft

Makes 16 ounces

• 2 ripe tomatoes
• 2 garlic cloves
• 1 handful fresh spinach
• 1 large organic carrot
• 1/4 vidalia onion
• 1 large rib celery
• 2 teaspoons lemon juice
• salt and pepper to taste
• 2 small shots Texas hot sauce
• 1/4 cup filtered water

12. Does organic vs. inorganic produce make a difference?

A. YES!!! Not only are you not ingesting chemical residues, you are getting fresher produce (because there are no waxes or preservatives sprayed on them) and the vitamin content will be higher! I recently tried organic carrots (2) with an apple and found it to be very refreshing, delicious. I tried regular store carrots and Oh, yuck!

It does make a difference in that if it is organic, there is less preparation to juice them and you can use the pulp. If it is inorganic, the juice may taste more bitter, the preparation time is longer (washing, scrubbing, rinsing) and the health benefits will be less. Don’t let the fact that you cannot get or afford organic stop you from getting the benefits you get from juicing however.

13. My hands are yellow!!! My doctor said I was overdoing it on the juice, that the Vitamin A & beta-carotene were building to toxic levels and that I need to stop juicing until normal color returns. I usually only have one 16 oz glass of juice/day, made up of carrots, beets, apples.

A. Over juicing with caretenoids is not unusual. The yellow is your body’s signal that even that amount (16 oz of juice) may be too much for your body to currently process. Listen to these signals. God lovingly provided them for our well-being. Decrease the amount of yellow juiced veggies or perhaps a liver “help” such as milk thistle or dandelion would be useful at this juncture in life.

14. How far ahead can you juice? Is it okay to let it sit overnight? One or two days?

A. Nutrients in juices start breaking down almost immediately. Juices are best drunk immediately – or very shortly thereafter. Given that it takes but a few minutes to make juice there really isn’t a need to keep it overnight. If time is of the essence in the mornings I would suggest preparing as much as you can the night before: chopping fruit & veggies, setting up machine etc., so that all you would have to do in the morning would be juice and drink! It is generally recommended *not* to keep juices longer than about 8 hours.

15. What kinds of things do you like to put in your juice? I am drinking carrot juice, but I’d love ideas for things to add.

A. Your juice limitations are limited to your taste buds and your imagination!!!
Carrot and apple are probably the most common, easily liked bases for most juices. Then depending upon the seasons you can add a variety of things: celery, beets, ginger, kale, spinach, tomatoes, just about any fruit (not bananas though!), garlic, parsley etc.

16. If you were going to buy a juicing book, which one would you get?

A. There are some great juicing books on the market today that are loaded with recipes as well as what fruits and vegetables are good to combine and which ones are not. You could check your local book stores or some of the online books stores such as BarnesandNoble.com for more choices. They provide lots of good tips and information as well as recipes.

One book I recommend is Juicing for Life: A Guide to the Health Benefits of Fresh Fruit and Vegetable Juicing by Cherie Calbom & Maureen Keane. I also like The Juicing Book by Stephen Blauer, and The Joy of Juicing by Gary Null and Shelly Null.

17. If organic carrots are not available, is it too unhealthy to use the regular ones if they are well scrubbed?

A. Make sure you wash your produce well. Use a biodegradable soap using a vegetable brush to scrub the surfaces well. Rinse thoroughly. This will take care of much of the surface spray. If you can’t find organic carrots available at the supermarket check with the produce manager. Many times they will be able to special order them in for you.

18. Please give me the basic things I need to know for juicing!

• Try and use organically grown produce as much as possible when juicing.
  If this is just not possible, you may want to consider peeling produce.
• Prior to juicing, wash all produce, remove moldy, bruising or otherwise damaged portions of the fruits & vegetables.
• Because the skins of oranges & grapefruits contain a toxic substance that should not be consumed in large quantities, and because these skins are somewhat bitter, it’s best to peel these fruits before juicing. Leave on the white pithy part of the peel though, it contains valuable bioflavonoids & vitamin C. Tropical fruits like kiwi & papaya should be peeled – these often come from other countries where icky sprays are still used. The skins of all other fruits & vegetables, including lemons & limes may be left on. If the produce has been waxed, it is recommended to remove the peel.
• All pits – peach, plum, apricots etc., – must be removed before juicing. Seeds – lemon, lime, melon, grape etc., – may be placed in the juicer along with the fruit. However, because apple seeds contain small amounts of arsenic, apples seeds should not be juiced.
• When using most produce, don’t hesitate to include stems & leaves along with the fruits & vegetables. However, carrot & rhubarb greens should be removed as they contain toxic substances.
• Most fruits & vegetables will need to be chopped to fit the juicer. After you juice for a while you will know what size best fits your juicer.
• Most fruits & vegetables have a high water content. This is what makes it possible to juice them. Those fruits & vegetables that contain little water – bananas & avocados etc., – cannot be placed in the juicer. When using them in your recipes, juice all other fruits first, transfer juice to blender and then use blender to mix in the dried produce.
• It is best to juice on an empty stomach as the produce can start to ferment while waiting for the food to digest that you ate with the juice, causing all kinds of digestive upsets.
• Juicing cannot take the place of eating good foods, it is a healthy addition to healthy eating.
• A good juicer is worth it’s weight in gold.
• Use organic whenever possible, if not, use a good biodegradable soap (wash, scrub, and rinse well).
• Because juices are assimilated with very little effort on the part of your digestive system, their nutrients have a tremendous health-building impact.

© 1995-2008 by Vickilynn Haycraft and Real Food Living. All rights reserved. No portion of this review may be copied, stored or transmitted in any medium, for any reason without prior written permission of the author.

Use organic ingredients whenever possible.

Our readers have had a wide variety of experience in making pasta. Here are their tips and suggestions. Happy pasta making!

1. Tips on forming the dough:

- I find it helps if I wet my palms with cold water and form the dough mixture into balls.

- You may need to adjust the liquid to get the right consistency of the dough. It should be firm and not sticky.

- When adding liquids, start with half of the listed measure. Add additional water, one tablespoonful at a time until dough is at a workable consistency. You may have to do a trial run with your pasta machine to see if it is OK. Err on the too dry side – too wet will be sticky-icky!!!!! You can always add a drop or two more to get the dough “just right”. Amount of water depends on the relative humidity and temperature in your kitchen.

2. Tips on cooking the noodles:

- Cook in wide pot, thus allowing lots of room to expand.

- Use boiling water – a good rolling boil! You want the noodles to cook quickly.

- Keep in mind that fresh pasta cooks very quickly. You drop it in boiling water, wait for it to re-boil, and set a timer for no longer than 3 minutes. Then test for doneness.

- The pasta that I will save for later I allow to dry pretty thoroughly on the rack after cutting. After a few hours drying time you can place it in a zipper freezer bag and throw into the freezer. Do not thaw before cooking, just throw frozen pasta into boiling water. Again, check for doneness after about 3 minutes.

3. Tips on drying the noodles:

- If you don’t have a pasta drying rack, use a clean folding laundry one. The little pasta racks aren’t big enough anyway!

- Once you have pressed out your noodles, gently transfer them to a drying rack. Separate them without stretching them or they will get “tough”.

- I lay a clean towel on the dining room table and place the long sheets of pasta over them as I roll out the whole batch, then I go back and start cutting the ones that I laid down first, (they are slightly drier now) and then place the cut noodles in mounds back on those towels on the dining room table until I’m ready to either cook or bag for freezing. I don’t like the spindle drying rack either, it holds about 1 serving of pasta and I make BATCHES I have used the backs of chairs, and I have used the wooden laundry racks, and I MUCH prefer the towels on the dining room table. I have had too many beautiful long sheets and soft fresh made pasta ended up on the floor because they stretched and broke on the rack or chair…so now I play it safe!

4. Tips on storage:

- I let the noodles air dry slightly before placing them in a zipper baggie and in the freezer. At our house, we eat pasta so often, it doesn’t last more than 1 week!! Usually, recipes say to refrigerate the fresh pasta and use within 3 days or freeze and use within 3 months.

- I usually make 2-4 batches of pasta when I make it since we eat so much of it. I set the rolled or extruded pasta out to air dry a bit, until just dry but not brittle, then I place it in a clean gallon zipper baggie and pop it in the freezer. To use frozen pasta…do not thaw…just drop the frozen pasta into boiling water or stock…stir a minute to break up any clumps and cook as usual. It takes a minute or two longer when it’s frozen. TEST FREQUENTLY!

5. “Is it time-consuming? Is it worth doing yourself?”

- It takes me about 10 minutes to mix and knead my pasta dough in the Bosch. Then I wrap the dough in plastic and refrigerate it for at least 30 minutes (I skip this step if I’m in a hurry) to help the dough roll out better. Sometimes I’ll make pasta dough in the morning and refrigerate it until the afternoon when I’m ready to roll it out. The rolling and cutting goes very quickly with the Atlas, the rest of the time depends on whether I let the pasta dry some. Drying is optional, but if your noodles are sticking together it will help them not to stick to each other while cooking. The actual cooking takes only about 3 minutes for fresh pasta. I like to make a double or triple batch of pasta, let the extra dry a bit, then bag and freeze it for a quick, healthy meal on another day. The frozen pasta can be plopped straight into boiling water. Easy!

- When I made pasta, I remember it being somewhat time-consuming, and definitely not an activity I wanted to try with little ones under foot. Now that my kids are older, I let them help me. They can make the balls of dough to drop in the extruder. They can also take the extruded noodles and spread them to dry. (NOTE: LOTS of “sampling” happens!” I like to make them and serve sautéed fresh veggies over them in the summer, a great no-heat kitchen recipe for those hot, hot summers.

- Pasta is a time-consuming process, and sometimes it seems like you’ll never get done with the dough – BUT – if you make it, it is cheaper. It has healthier ingredients. You can use whole eggs, egg whites only or egg substitutes. There are no preservatives or “dough stabilizers” in it.

- I like the texture of fresh ground Kamut but we like the Durum too. Remember also, whole grain flours are not like refined flours and you’ll need to work the dough a bit to get a satiny feel. More liquid might make it softer and easier to roll. I can’t roll my dough think enough with just my strength, that’s why I got the Atlas roller and it rolls them beautifully. It really does get faster the more you do it. What I do is divide up the parts like this: Early in the morning or the night before I want pasta, I make up the dough in the Bosch, kneading it until smooth. I dust it with flour and wrap tightly in plastic wrap and place in fridge.

Later I take it out, let come to room temp, divide in 4ths, dust again with flour and roll out into wide, long sheets. I lay these on the dining room table on a clean towel until all are rolled out. Then I start w/ the first I rolled and place the long sheets in the cutter. This is really the time consuming part, but only takes me about 20-30 minutes per batch. I then leave the cut noodles on my kitchen table, dust w/ flour to keep from sticking and don’t bother with it again until later when I boil the water and throw them in!!!

6. “EGGS!!!! YIKES!!!! What about cholesterol???”

- If you have a “cholesterol-conscious” family member, you can use egg whites or the powdered egg whites you can find in the grocery store. However, since two whole eggs makes a LOT of noodles, it isn’t really that much cholesterol per serving when you come down to it, (unless of course you eat the whole recipe yourself )

- You can control whether or not you use whole eggs or egg whites.

- I tried making them with the flax seed egg substitute and they turned out pretty well (a little grainy, though.) I would rather just leave the eggs out than use flax seed again. I have made very good pasta just using water and/or oil instead of eggs. Also, you can use egg whites instead of whole eggs.

7. “What kind of machine do you have?”

- I have an attachment that goes on my Kitchen Aid large stand mixer. The pasta attachment is a separate purchase. It actually came with the grinder attachment in a Kitchen Aid accessories kit. I think if was purchased from one of those kitchen stores like you see in the malls. If you get on the right mailing lists you may see it in catalogues, too.

- My daughter saw Mr. Rogers (on TV) make noodles using an Atlas when she was 3 1/2 (she’s now almost 10). She decided right then she had to have one! To her, it was like play-dough fun factory, with a product you’re supposed to eat! For her fourth birthday grandma came through with her pasta roller (only it is a Pasta Queen, not an Atlas). She loved it – and so do I!

- We tried something new the last time we made noodles – we dried them in our food dehydrator. They dried very quickly dust free, toddler-free, without taking up a lot of space. We made noodles in the evening, went to bed, and they were ready to put in the jar in the morning. Eggs noodles will be fresh for
about a month that way.

- Pasta machines: I like my Atlas hand crank and for the price of about $35.00, you can’t beat it. It does *only* roll out flat noodles, but it is sturdy and I have had mine for more than 12 years. I have trouble with my joints and muscles so I cannot crank it very often, but my children can do this for me. You also can do flat spaghetti, ravioli and lasagna with it.

- As far as a pasta extruder, I have an electric one made by Simac, a very good name. It makes
spaghetti (round not flat) small tube macaroni, larger tube ribbed ziti, breadsticks, gnocchi, shells and some more. It does NOT make the rotini (twists) I wish it did. The reason I bought it is because as I was researching extruders, I found that even though some other machines’ ads said they could handle semolina or whole grain pasta, when I spoke to customers who used those machines, and in some cases the companies themselves, I was told that those machines would not hold up and each had high repair rates especially with dies, and housing. The dies were all plastic, except the Simac which has brass reinforcing the plastic. If the reason you want to make pasta is for whole grains, I’d use the Atlas or the Simac. For the money, I found them to be the best buys for what I wanted.

- The Simac is a good machine. The capacity is 1 1/2 pounds. It’s fine for my small family (only 5.) Keep in mind 1 1/2 pounds means all-purpose flour for the dough, if you use 100% Kamut, it will be 3/4 pounds per batch. It has a rotelle die (something I REALLY wanted!)

8. “Please, please!!! Just a few recipes!!”

Directions for mixing all recipes by hand:
1) Mix dry ingredients together and make a “well” in the middle.
2) Add beaten eggs, oil and any other ingredients EXCEPT water to the “well”; mix with fork until well blended.
3) Add water, starting with half of the listed measure. Add additional water, one tablespoonful at a time until dough is at a workable consistency.
4) Knead until smooth and satiny, adding more flour if necessary.
5) Let rest at least 30 minutes before rolling.
6) Roll out into noodles or extrude using whatever method you choose.

Directions for mixing all recipes by mixer:
1) Place flour in the mixing bowl. (I use a Bosch)
2) Turn mixer on while machine is running, add eggs, oil and other ingredients.
3) With machine still running, drizzle water slowly until dough becomes a ball and holds together. Let machine knead until dough is elastic. Add more flour if necessary.
4) Let rest at least 30 minutes.
5) Divide into fourths.
6) Roll out into noodles or extrude using whatever method you choose.

Remember to let the sheets of fresh pasta air dry before running through the rollers to avoid sticking together and do not allow the sheets to dry too long or become brittle.

Cook immediately in boiling water for 3-5 minutes or until cooked through. Remember, fresh pasta
cooks very quickly…do not overcook!! Serve immediately with your favorite topping ready and waiting. Enjoy!!!

BASIC KAMUT NOODLE DOUGH

Yield: about 4 cups Preparation Time: Divided
4 servings

• 2 cups Kamut flour, freshly ground
• 2 eggs, beaten
• Water or extra virgin olive oil, as needed
• options: 1-2 teaspoons fresh minced garlic

Per cup: 160 Calories; 2g Fat (12.8% calories from fat); 8g Protein; 29g Carbohydrate; 5g Dietary Fiber; 71mg Cholesterol; 25mg Sodium. Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Fat.

BLACK PEPPER PASTA

Yield: About 4 cups Preparation Time: Divided
4 servings

• 2 cups whole grain flour (I prefer Kamut)
• 2 eggs, beaten
• 1/2 teaspoon salt
• 1 Tablespoon extra virgin olive oil
• 4 Tablespoons water
• 1 heaping teaspoon freshly ground black pepper

Per cup: 272 Calories; 7g Fat (22.1% calories from fat); 11g Protein; 44g Carbohydrate; 7g Dietary Fiber; 106mg Cholesterol; 305mg Sodium. Exchanges: 3 Grain (Starch); 1/2 Lean Meat; 1 Fat.

HERB PASTA

Yield: about 6 cups Preparation Time: Divided
6 servings

• 2 1/2 cups whole grain flour (I prefer Kamut)
• 3 large eggs, beaten
• 1 Tablespoon extra virgin olive oil
• 1 Tablespoon warm water
• 1 teaspoon parsley
• 1 teaspoon basil
• 1 teaspoon thyme
• 1 teaspoon garlic powder

(NOTE: if using fresh spices, use 2 Tbsp finely chopped fresh spice instead of 1 tsp dried.)

Per Serving: 229 Calories; 6g Fat (21.3% calories from fat); 10g Protein; 37g Carbohydrate; 6g Dietary Fiber; 106mg Cholesterol; 38mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 1 Fat.

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