NNMC Whole Grains: Switch Your Flour

Using whole grain flours in your cooking isn't as difficult as many people think. I have found, in most cases, that you can simply substitute in the whole grain version with great results! When it comes to wheat flour, use regular whole wheat flour in heartier products like bread and biscuits. If you're making a more delicate food, like waffles, cookies, or a cake, opt for whole wheat pastry flour. It's made from a softer wheat variety, giving the flour a softer texture. Also, be sure to store your flour in the refrigerator or freezer to keep it from spoiling, because whole grain flours are not as shelf stable as refined flours.

In this recipe, I use spelt, an ancient strain of wheat. If you can't find it or want to make it with traditional whole wheat pastry flour I'm sure it would work just as well.

Apple Spice Spelt Pancakes

makes 8-10 pancakes

Ingredients

1 cup whole spelt flour

1 teaspoon aluminum-free baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/4 teaspoon ground clove

3/4 cup organic milk

1 large egg, beaten

1/2 tablespoon honey

1 apple, unpeeled and grated

Directions

1. In a large bowl, combine flour, baking powder, baking soda, salt, cinnamon, nutmeg, ginger, and clove. Mix with a whisk to distribute ingredients.

2. Create a well in the dry ingredients and add milk, egg, and honey. Whisk slowly, starting from center, until ingredients are mixed and there are no large lumps. Be careful not to over-mix.

3. Carefully fold grated apple into batter.

3. Oil a griddle or large frying pan and warm over medium heat. Once the pan is hot, add batter using a 1/4 cup measuring cup. Cook on one side until the tops are bubbly and the edges are dry. Then, flip and cook the other side until browned.

4. Serve with your favorite toppings like maple syrup, fresh fruit, or nuts*.

*If everyone you're serving can agree, feel free to add your favorite chopped nuts, such as walnuts or pecans, to the batter before cooking.

NNMC Increase Produce: Stuff Your Omelet

Breakfast is one meal where most people don't get in a ton a veggies, if any at all. An easy way to remedy this is to make an omelet that is chock full of your favorites. You can put whatever you like in yours, but here is the recipe for my typical omelet.

Vegetable Stuffed Omelet

serves 1

Ingredients

2 teaspoons extra virgin olive oil

1/4 cup onion, diced

1/3  cup white button mushrooms (about 3), chopped

1.5 cup spinach, chopped

2 eggs, beaten

1 tablespoon grated parmigiano reggiano cheese

Pinch of salt

Pepper to taste

Salsa and/or hot sauce

1/4 avocado, chopped

Directions

1. Heat oil in a small pan on medium heat. Add onion to pan and cooked until soft and slightly browned, about 2 minutes.

2. Add mushrooms to pan and cook until soft, about 2 minutes. Then, add spinach to pan and whilt, about 2 minutes more. Spread vegetables to cover bottom on pan.

3. Mix cheese into eggs. Poor mixture into pan over vegetables. Cook until eggs begin to set up, then add salt and pepper. Once eggs are no longer runny, fold omelet or (if you're like me) flip to cook other side.

4. Plate omelet and cover with your favorite hot sauce and/or salsa. Top with chopped avocado and enjoy!