Tag Archives: whole wheat flour

Whole Wheat and Cornmeal Blueberry Pancakes

While I was in Nashville, way back in the day, my mom made me delicious cornmeal blueberry pancakes. They were the inspiration for this dish ūüôā which is a great breakfast to get you up and at em’ in the morning.

Whole Wheat Cornmeal Blueberry Pancakes

Serves 3-4

  • 1/2 cup Whole Wheat Flour
  • 3/4 cup Cornmeal
  • 2 tsp. Baking Powder
  • 1/2 tsp. Salt
  • 2 tbsp. Canola Oil
  • 1 1/4 cup Soy Milk
  • 1/3 cup Water
  • 1 tsp. Vanilla
  • 2 tbsp. Maple Syrup
  • 1 cup Blueberries

Mix together flour, cornmeal, baking powder and salt. Combine all other ingredients separately (except for the blueberries). Add wet to dry and mix until combined. Fold in the blueberries (very carefully). Cook pancakes :). Top with more maple syrup. So good.

ECO-BENEFITS

  1. Whole wheat flour means less energy than normal white flour (you don’t need to enrich it and bleach it, etc.)
  2. Get your blueberries organic, local, and seasonal. No pesticides, less transportation, and no extra energy put into growing them at that time of year.
  3. Vegan means never having to say you’re sorry. (Sorry. I’ve never even seen Love Story but I’ve seen Now and Then enough to know the line :)–>and I figure if you’ve read my blog at all I’ve probably beaten the vegan thing to death by now haha).
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Applesauce Oat Muffins

Nom nom nom for sure. I really wanted to have something to take while I was in the bus on the way down to our campsite in Baja so I came up with these little suckers. They’re vegan (again I know) but they’re really moist and delicious. I recommend not using instant oats (which was my problem) because they cook a little too much. But they were great anyways so tis’ up to you.

Applesauce Oat Muffins

Makes 12 Muffins

  • 3/4 cup Soy Milk
  • 1/2 tsp. Apple Cider Vinegar
  • 1 cup Unsweetened Applesauce
  • 3 tbsp. Canola Oil
  • 1/2 cup Brown Sugar
  • 1 1/2 cups Whole Wheat Pastry Flour
  • 3/4 cup Oats
  • 2 tsp. Baking Powder
  • 1/2 tsp. Baking Soda
  • 1 tsp. Cinnamon
  • 1 tsp. Cardamom
  • 1/2 tsp. Nutmeg
  • Pinch of Salt
  • optional: Dried Fruit of some sort (I’m not really into it but I know some people are)

Oven to 350. Whisk together soy milk and apple cider vinegar. Wait a minute (to let it curdle). Add the applesauce, canola oil, and brown sugar.

In a separate bowl, mix the flour, oats, baking powder, baking soda, spices, and salt. Fold the dry ingredients into the wet ingredients. (If using dried fruit fold in now). Scoop the mix into muffin cups. Bake for ~30 minutes or until toothpick test comes out clean.

ECO-BENEFITS

  1. Whole wheat flour instead of white flour has less processing involved.
  2. Vegan (although I know I said I’d do something different for awhile… I can’t help it! I’d already made them!)
  3. Organic, local applesauce is easy to find! At the very least, most supermarkets now carry organic applesauce.

Irish Soda Bread

So I really like fresh homemade warm-from-the-oven bread. And I had a huge craving the other day. It led to me looking up Irish Soda Bread recipes and what I found was that they were all made with all-purpose bleached white flour, eggs for days, and refined sugar. So I did a little recipe enhancement to make this easy-to-make recipe a little more eco-friendly. Here’s what I came up with:

Irish Soda Bread

  • 1 1/2 cup All Purpose Bleached White Flour
  • 1 1/2 cup Whole Wheat Flour
  • 1 tbsp. Baking Powder
  • 1/6 cup (just do half of a third cup) Refined Sugar
  • 1/6 cup All Natural Unrefined Sugar
  • 1 tsp. Salt
  • 1 tsp. Baking Soda
  • 1 Egg, beaten
  • 2 cups Milk
  • 3¬†tbsp. Lemon Juice
  • 1/4 cup Butter (I recommend Vegan Margarine but I didn’t have any on hand)

Preheat oven to 325. Grease a 9×5 loaf pan.

Combine dry ingredients: flours, sugars, salt, baking powder, baking soda. In a a separate bowl, mix the egg, milk, and lemon juice. Combine dry and wet together. Then add the melted butter. Mix it all up and put it in the oven for about an hour or until a toothpick inserted in the center comes out clean. Voila.

ECO-BENEFITS

  1. Halving the refined sugar and bleached refined flour and making the other half whole wheat flour and unrefined sugar decreases your foodprint while still allowing for the same flavor.
  2. I didn’t have any buttermilk on hand, so rather than making an extra trip to the grocery store I improvised by mixing the milk with the lemon. It’s a great substitute that improvises an ingredient not commonly used with some you’ll probably have on hand. Less gas!
  3. Using one egg still allows for binding but cuts out some animal byproducts!
  4. Vegan margarine would’ve been another great way to cut out animal byproduct, however, it isn’t worth the extra gas to go to the store to get just that.

Rosemary Garlic Chicken

Yes. It’s finally here: a recipe for meat on a pescetarian’s blog. I cannot personally tell you how this recipe tasted, however, my mom vouches for the chicken. She tells it like it is and she said it was delicious and moist and… well she is still my mom.

I’m going to let you use this recipe if you PROMISE that you will go find organic, free-range, minimally packaged chicken. I’ll give you the low down on the way to “greenify” your chicken after the recipe but seriously. If you do those three things you can really improve your chicken foodprint.

Rosemary Garlic Chicken

Serves 2

  • 1 ORGANIC, FREE-RANGE Boneless, Skinless Chicken Breast
  • 3 sprigs Rosemary, chopped
  • 2/3 cup Whole Wheat Flour
  • 1 1/2 tsp. Paprika
  • 1 tbsp. Garlic, minced
  • Salt and Pepper, to taste
  • 1/2 Lemon

Place chicken breast in a plastic bag and beat it until it flattens to 2/3 it’s original width. Take chicken out of the bag. In order to be eco-friendly, reuse the bag and put into it the flour, rosemary, paprika, and salt and pepper. Mix that all up and then place chicken back in the bag to coat it. Meanwhile, put some EVOO in a pan and add the garlic. When that has just begun to cook, place the chicken in the pan. Cook for 4 minutes on Side 1. Flip the chicken to Side 2 and add the lemon juice. Cook for another 4 minutes or until cooked through (chicken cannot have pink in it because it is a huge disease carrier!). Enjoy!

How to “Green” Your Poultry

(I really wanted to rhyme and say “How to “green” your lean protein”… but I thought it might be a little corny)

  • Poultry¬†is about 3x as energy efficient as beef and 5x as energy efficient as pork (so cut back further on those two sources of animal protein and less on the birds) because they do not have the flatulence problems of these other animals.
  • Poultry also needs less water and food to get to full size.
  • If you’re eating poultry (or any meat) you really should be shelling out the extra money for organic and free-range. Any animal protein labeled organic has to eat solely organic feed its entire life (plus no growth hormones or other icky stuff like that). So you’re getting a double-bonus here. You’re avoiding land degredation and water source pollution through the use of pesticides AND you’re eating a bird that doesn’t pollute your own system with growth hormones and pesticides! The government is still figuring out what free-range should mean, however, it does mean that the chickens are allowed to be outside which is more humane. And if you add in the organic, it probably means they have a vegetarian diet (super eco-plus–>a huge waste is growing animals to feed them to other animals).
  • Every farmers market I’ve ever been too has local farms selling chicken. Ask about their practices and if they are labeled organic or have organic practices (and can’t afford the title) buy your chicken there! Then you also cut back on food miles (though in the case of chicken this is not the most important thing so always spring for organic over local unless you can get both).
  • As with my recipe above, add veggies and sides to your chicken so that you can stretch one breast to feed two people (by beating it down it’ll also look like a normal portion per person).
  • Cut your meat diet down. Even by one day. If everyone could do that it would really be great for the environment.
  • Make sure you’re using produce that’s super eco-friendly when you do cook chicken. They don’t cancel each other out, but it will keep your foodprint down for the meal.

Garlic Parmesean Mushrooms and Asparagus

Serves 2

  • 1 tbsp. Garlic, minced
  • 3 tbsp. Fresh Parmesean
  • 1/3 cup Mushrooms (seasonal), sliced
  • 1/2 bushel Asparagus

Place EVOO in a pan and add the garlic. When it starts to cook, add the mushrooms and asparagus and place a top on the pan (this steams the veggies while they cook–>and makes the asparagus a delicious texture). Mix the veggies around a little and then place top back on.¬†Cook ~5 minutes (or until tender) then add the cheese. Wait until the cheese melts and you’re done!

P.S. You can use any veggies you want for this. I think broccoli, brussel sprouts, etc. would be great as well.

ECO-BENEFITS

  1. The chicken is served with brown rice (better than white rice) and veggies plus it was pounded until thinned out so 1 breast can feed 2 people!
  2. The chicken’s coating used whole wheat flour instead of regular all-purpose bleached flour.
  3. The asparagus and mushrooms are in season and I bought them local and organic!
  4. The chicken was organic and free-range (I didn’t buy it local although that would’ve been an added plus point).

 

Gnocchi with Tomato Basil Sauce and Bruschetta

Step one in becoming a good cook: TRUST YOUR INSTINCTS! I know this… I follow this… and yet I didn’t listen to my gut today. I thought that the gnocchi recipe I was basing mine off of seemed to have too much flour but I had never made gnocchi before so I went with it… And boy oh boy was the gnocchi too floury. So, in this post I’m gonna guesstimate the correct amount of flour (and I’m gonna add more spinach) so that you won’t have the same problem. Because when gnocchi is cooked correctly it can be DELICIOUS.

As an appetizer:

Bruschetta

  • 1 Baguette (whole wheat preferably, but I had white on hand), cut
  • 1 Roma tomato, chopped
  • Fresh Basil, to taste, chopped
  • 2 cloves Garlic, 1 chopped, the other whole
  • 3 tbsp. Balsamic Vinegar
  • Optional, add Mozzarella before toasting

Rub the whole garlic clove onto each piece of bread (one side only). Place into a preheated oven (to 350) for 5-10 minutes (or until browned). Meanwhile, mix the tomato, basil, garlic, and balsamic vinegar. When bread is done, top with the mix. It’s so easy and SOOO yummy!

Spinach Gnocchi with Tomato Basil Sauce

  • 1 lb. Red Potatoes (keep skin on)
  • Salt/Pepper, to taste
  • 2 1/2 cups Spinach leaves
  • 2 tbsp. Vegan Margarine
  • 1 Egg, beaten
  • 1/2 cup Whole Wheat Flour
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 Shallot, chopped
  • 1 tbsp. Tomato Paste
  • 1 can Chopped Tomato
  • 3 tbsp. Fresh Basil, chopped
  • 1/3 cup Red Wine (plus extra for drinking)
  • 2 tsp. Sugar

Cook the potatoes in their skins in a pot of boiling salted water until tender all the way through (took mine 35 minutes). Drain and press through a strainer (remove the skins as they come off). Cook the spinach in the hot water for 5 minutes (or until wilted). Chop the spinach and add to the potatoes. Add the margarine, egg, and half of the flour to the mixture. Mix well. On a floured counter, knead the rest of the flour into the dough. Roll the dough into thin ropes and cut 3/4 inch pieces. Press the center of each to curl the sides of the gnocchi. Let chill in the refrigerator.

Meanwhile, in a large pan, saute the chopped shallot in the olive oil until a little browned. Add the tomato paste, tomatoes, basil, red wine, and sugar and season with salt and pepper to taste. Bring to a boil, then simmer for 20 minutes.

Bring a large pot of slightly salted water to a boil and add the gnocchi. Cook until the gnocchi rise to the top of the water. Drain and top with the sauce.

ECO-BENEFITS:

  1. Homemade pasta does not have the transportation and packaging that are involved in pre-made pasta.
  2. Organic, local spinach, basil, tomatoes, and garlic are eco-friendified!
  3. Vegan butter cuts back on the amount of animal byproduct and therefore helps fight global warming!
  4. Whole wheat flour and bread uses less energy because it is not refined.
  5. A benefit just for you: Because this recipe calls for wine it basically tells you to enjoy a glass while you cook!

Almond Pumpkin Muffins

I have no idea how this has happened, but I am once again baking. These muffins turned out so well that I had to put them up here. They’re absolutely delicious AND eco-friendly. WOO!

Almond Pumpkin Muffins

(Adapted from Pumpkin Cranberry Loaf-Go Green Get Lean)

  • 2 cups whole wheat flour
  • 2 tsp. baking powder
  • 1/2 tsp. baking soda
  • A good dash of cinnamon
  • A dash of salt
  • 1 cup Unrefined Sugar
  • 1 cup Canned Pumpkin
  • 1/2 cup Vanilla Soymilk
  • 1/4 cup Unsalted Butter, softened–> (use Earth Balance for a vegan-friendly version)
  • 1/4 cup Orange Juice
  • 1 large Egg –> (add a mushed banana for the vegan version)
  • A handful of Almonds, chopped
  • Almonds, not chopped to top muffins

Makes ~12 Big Muffins

Preheat oven to 350. Place muffin cups in a muffin tin.

Combine flour, baking powder, baking soda, cinnamon, salt, and 1/2 of the sugar. In a separate bowl, combine rest of sugar, pumpkin, soymilk, butter, orange juice, and egg. Add to the flour mixture and combine. Then fold in chopped almonds.

Pour into the muffin cups and top with the not chopped almonds. Bake for about 15 minutes or until a toothpick inserted into the center comes out clean.

Vegan Dark Chocolate Chip Peanut Butter Cookies

Alright… I think it’s about time I pretend that I bake. I say pretend because minus cheesecake, which I’ve been baking my whole life (and therefore change the recipe for and mess around with), I don’t like that whole following directions thing. In my science classes I’m alright at it (mostly because I don’t want to blow up my labs or anything like that), but when it comes to the kitchen I’m just too ADD for the whole thing. I realize, however, that you may love to bake and if you do read this blog (all 6 of you :)) you may be interested in how to “green” up your baking as well. So… here’s a recipe for VEGAN (a.k.a. the most eco-friendly you can get) peanut butter chocolate chip cookies. I hope you enjoy it (and try to follow the recipe). I know I’ve told you why all of the components can be eco-friendly so I’ll bold and UPPERCASE the eco-friendly alternatives to normal cookies.

Vegan Dark Chocolate Chip Peanut Butter Cookies

(check out the original recipe for the Peanut Butter Cookies here)

  • 2 cups WHOLE WHEAT pastry flour
  • 1 tsp. Baking Soda
  • 3/4 tsp. SEA SALT, fine grain (more on why sea salt > than normal salt in another post)
  • 1 cup ORGANIC chunky Peanut Butter (smooth works just as well)
  • 1 cup ORGANIC, 100% NATURAL Maple Syrup
  • 1/3 cup EVOO (extra virgin olive oil for those of you who aren’t Rachel Ray fans)
  • 1 1/2 tsp. ORGANIC Vanilla Extract
  • ORGANIC, VEGAN Dark Chocolate Chips (my house really likes chocolate so we may have added more than you’d like)

Preheat oven to 350 degrees.

Combine flour, baking soda, and salt. In a different bowl combine the peanut butter, maple syrup, olive oil, vanilla, and chocolate chips. Add the flour mixture and stir until just combined. Let sit for a couple of minutes and then stir a little more. Break into small balls and place on a baking sheet. Press down with a fork in a criss-cross shape. Bake for 10 minutes. Then try to let them cool before you devour them :).