Dietary Fat

Just hearing the words makes some people nervous.

For decades we’ve been told many nutrition myths like:  eat less fat, choose a low-fat diet, and avoid saturated fat.

But what if we’ve been asking the wrong question?

What if the real question isn’t… “Should I eat fat?”

What if it’s…  “Which fats did God design my body to use?”

Today we’re going to clear away one of the biggest nutrition myths and discover why healthy fats aren’t something to fear—they’re something your body was created to need.

Let’s make healthy eating simple again…God’s way.

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Saturated Fats = Strong Fats

Monounsaturated Fats = Gentle Fats

Polyunsaturated Fats = Delicate Fats

Over Processed Seed Oils = Factory Fats

God created fat for a purpose.  Our bodies must have them.

THIS WEEK’S PANTRY SWAP
This week’s pantry swap assignment:  Open the cabinet where you keep your cooking oils.  Read the labels and ask yourself, “Which of these are closest to the way God made them?”

Healthy change begins with awareness.

NEXT WEEK’S EPISODE
Which fats to buy?  Which ones belong in your kitchen?
And which ones don’t.

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The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Bread Roots Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Bread Roots Ingredients Page:  https://breadroots.com/healthy-eating/

Join Godly Nutrition & Bread Roots Email List:  https://breadroots.com/about/signup-form/

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

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Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 06 | Why Your Body Needs Fat – Clear the Confusion appeared first on Bread Roots.

Salt isn’t the enemy!

SALT is one of our true Health Heroes

God made salt and it’s a powerhouse of minerals to do the body good!

Find out what the professionals say VS true biological science.

Discover the differences between table salt VS unrefined salt.

This episode is part of the Simple Pantry Swaps to Clean Eating series, where each episode focuses on one easy change that can help simplify healthy eating.

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Unrefined Sea Salt References: 

Redmon Real Salt (my favorite), here in America out of Utah.  It is an ancient uncontaminated underground salt reserve where they practically scrape it off the wall and put it in a bag.  Color:  like sand

Himalayan Pink Salt from Pakistan.  It too is an ancient uncontaminated underground salt reserve.  Color:  pink to deep red

Celtic Salt from the coastal regions of France, Portugal and other places.  Color:  light gray to deep charcoal

There are other unrefined salts available.

Either way go for a compete whole un-refined salt and do your body some good.

Remember, next week will be part 3, healthy fats, with a bonus on butter; and check out last week’s episode:  Whole Grains Made Simple – Start with Brown Rice

Be sure to share this with a friend.

We are making eating healthy simple again, God’s way

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The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Bread Roots Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Join Godly Nutrition & Bread Roots Email List:  https://breadroots.com/about/signup-form/

Bread Roots Ingredients Page:  https://breadroots.com/healthy-eating/

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

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Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 05 | Salt Isn’t the Enemy – Here’s What Matters appeared first on Bread Roots.

Are you on the journey to a healthier whole food diet?

Are you wanting to make some pantry swaps but not sure where to begin?

Today is your lucky day.  This episode is part one of a three-part series about simple pantry swaps without the panic.

In my first three episodes I laid a foundation of whole foods verses over processed manufactured food-products, even products designated ‘healthy’.  If you haven’t heard those yet, I encourage you to go back and do so.

Since the transition to a whole food’s life-style is a step-by-step process, we will start with what I have found to be four foundational stones to build upon:  Whole Grains – Salt –  Fats & Oils – and Bonus:  Butter

At first, I was going to start with salt because it is absolutely vital for a healthy human body despite what the experts say.  But as I studied the LORD corrected me to begin with whole grains. 

Why?  Because when it comes to food and nutrition that is where He began in Creation. 

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The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Bread Roots Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Join Godly Nutrition & Bread Roots Email List:  https://breadroots.com/about/signup-form/

Bread Roots Ingredients Page:  https://breadroots.com/healthy-eating/

Bread Roots Tracy’s Whole Wheat Chocolicious Chocolate Cake:  https://breadroots.com/whole-wheat-chocolate-cake/

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Rice Key Nutrients Differences:

• Fiber: Brown rice 3.2-3.5 g per cup – White rice only 0.6g
• Minerals: Brown rice offers substantially more manganese, magnesium, and phosphorus in each serving – White rice, barely any
• Vitamins: Brown rice is rich in B vitamins for good gut health, particularly high in thiamine (B1) and niacin (B3) is great for neurological health – White rice only provide only a few synthetic vitamins
• Macronutrients: Brown rice has slightly more protein and fat per cup which contributes to its lower glycemic indexing of 50-55 – White rice 72-79 some reaching the 89 range

Dietary Considerations

• Blood Sugar Management: Brown rice is superior for blood sugar management and micronutrient absorption; feeding the gut what it needs

Shelf Life:  Because Brown rice is a whole grain it should be consumed within 6 months; where as White rice cans sit on the shelf for two years or more.  What does that tell you?

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Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 04 | Simple Pantry Swaps to Clean Eating – Part 1 – Whole Grain Brown Rice appeared first on Bread Roots.

Have you ever wondered why there is a ‘health food’ section in the grocery store?

That question leads one to ask the next question:  What does that say about all the other foods represented in that same store?

Hmmm…

Don’t get caught in the grocery store “Healthy Food” Trap!  Learn how to spot foods that wear a “healthy” mask.

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The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Website:  https://breadroots.com/

About Tracy:  https://breadroots.com/about/

Join Godly Nutrition & Bread Roots Email List

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HV – Popular Brand Ranch Dressing Ingredient List
Vegetable Oil (Soybean and/or Canola)
Water & Buttermilk
Sugar
Salt
Less than 1% of:
Spices Garlic*, Onion*, Vinegar
Phosphoric Acid:  In food -It serves as an acidulant, flavoring agent, preservative; commercially – industrial cleaners or rust removers
Xanthan Gum:  Prevents ingredients from separating
Monosodium Glutamate:  Lots of side effects
Natural Flavors:  That’s suspect
Disodium Phosphate: 
Sorbic Acid
Calcium Disodium EDTA:  Added to Preserve Freshness
Disodium Inosinate and Guanylate:  flavor enhancer

Do we really need any of those chemicals in our food?  No, we don’t.  Make it yourself and avoid all that stuff.  See episode #2 for my ranch dressing recipe.  Easy peasy!

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My Chocolicious Chocolate Cake:  https://breadroots.com/whole-wheat-chocolate-cake/

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Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 03 | The Grocery Store “Healthy Food” Trap! How To Tell If You Are Really Eating Clean appeared first on Bread Roots.

For many years I suffered pretty severely from hypoglycemia, also known as low blood sugar.  Constipation and low energy, well those were a thing too.

Desperate for needing answers, I first turned to the Bible and then did tons of personal research for natural ways to help my body.  In this episode I will share with you my story and what became the “game changer” that brought me true relief.

Do you need encouragement for your health journey? 

If so, then stick around!

PITCH / CTA

The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit Bread Roots, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

This podcast is for educational purposes only, not professional advice.

Website:  BreadRoots.com

About Me:  About Tracy

Join Godly Nutrition & Bread Roots Email List: 

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

Make your own Ranch Dressing

Ranch Dressing Mix

1/3 cup  Dried Minced Onions
2-1/2  Tbls  Parsley Flakes
1 tsp  Sea Salt
1 tsp  Garlic Powder
1/2 tsp Dried Dill

Mix together well.  Place in an air-tight container.

Ranch Dressing:  Mix well 2 tablespoons seasoning mixture, 3/4 cup buttermilk & 1 cup mayonnaise.

Ranch Dip:  Combine 2 tablespoons seasoning mixture and 2 cups sour cream.

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 02 | How God’s Whole Food Diet Changed My Health Story appeared first on Bread Roots.

Healthy food shouldn’t feel this complicated.  

If you’ve ever stood in the grocery store aisle wondering what you’re supposed to eat anymore? 

Are you confused because the ‘expert’s’ advice doesn’t seem to agree?

What if healthy eating isn’t about finding the next diet, but about rediscovering God’s original design for food?

Truth is, most women are just trying to make sense of thousands of conflicting messages coming from every direction.

Here’s a thought:  For most of human history, people didn’t need nutrition experts to tell them what food was.

Since the Bible is a nutritional foundational textbook, it repeatedly points us toward principles that honor God’s design rather than man’s manipulation.

Need a simple way to get started eating healthy?  If so, then stick around!

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The Godly Nutrition Podcast is your place for cutting through the confusion surrounding healthy eating and returning to simple principles rooted in God’s design for our bodies.

Each episode offers practical wisdom, biblical encouragement, and clear guidance to help you confidently make healthier choices for yourself and your family.

For more resources on whole foods, grain milling, homemade bread, and more, visit BreadRoots.com, where you’ll find education and inspiration for living a God-honoring, nourishing lifestyle from the kitchen outward.

Website:  BreadRoots.com

About Me:  About Tracy

Join Godly Nutrition & Bread Roots Email List

Be sure to share this podcast with 2 of your friends who may be struggling with healthy food confusion.  Share Godly Nutrition Podcast

Disclaimer:
The information provided on this podcast or on my website is not intended to diagnose or be considered as medical advice.  Consult your doctor or other health care professional for your personal medical and nutritional needs.  The information provided is based on research and personal experience of the author and is for general educational purposes only: 

• Teaching principles of healthy eating and food preparation.
• Suggesting general meal plans.
• Educating on the benefits of specific nutrients for overall health.

The post 01 | Healthy Food Shouldn’t Feel This Complicated. Try This Simple Method to Quiet the Food Noise. appeared first on Bread Roots.

Home

• By Tracy O.

Wondering how to get more protein and fiber in your diet?

Well, bean flour could be just the ticket! 

We all struggle to get enough protein and fiber in our diet.  Beans can add a boost to our energy, help things ‘move along’ (if you know what I mean) and the extra vitamins, well, who couldn’t use more of those? 

Dried beans, peas and lentils can be milled in your grain mill and the flour cooked in with many other foods like spaghetti sauce, gravy, muffins, cakes and breads.

Flour from beans - Who knew?

THE MIGHTY BEAN

A Power Punch of:  Protein - Fiber - Tons of Nutrients

Just a 1/4 cup of beans can add:

Navy Beans:  12g protein – 14g fiber
Garbanzo Beans:  8g protein – 14g fiber
Brown Lentils:  12g protein – 17g fiber

To take advantage of those super benefits:

Simply mill dried beans in with your grain and added to most baked goods.

OR

Mill them separately to make a great thickener for stews, soups and gravies.  Once baked or cooked you won’t even know they’re there.  A gluten-free alternative to flour.

Shhh – Don’t tell – They will never know

Pretty much any dried bean will do

Light Colored Beans

Light colored beans have a milder flavor, better for baked goods and light colored gravies and stews.

Dark Colored Beans

I reserve the darker beans for dark gravies and stews; they are deeper, hardier in flavor.

Light Colored Beans

Navy
Great Northern
Chickpeas / Garbanzo
Lima / Butter
Pinto

Dark Colored Beans

Kidney
Black
Red
Pink
Black Garbanzo

Peas

Blackeyed
Green
Split

Lentils

Red
Yellow
Green
Brown

Just to name a few

2 Tablespoons Dried Beans
= equals =
Approx:   1/4 cup Bean Flour

Adding to Baked Goods:

I add beans into most of my baking:  breads, biscuits, cookies, cakes, etc.  No, you won’t taste them once baked in.

Add 1 Tablespoon dried beans per cup of grain.  Just add them in with your grain and mill all together.  Navy and Lima beans which seem to be the mildest in flavor are great starts for introducing bean flour.

Ratio:  You can use as much as 25% bean flour to replace flour in your recipe. 

Example:  2 cups wheat flour, you can use up to 1/2 cup bean flour to 1-1/2 cups wheat flour.

Most all my recipes I try to incorporate some bean flour for their added nutrition.

Chocolicious Chocolate Cake
Got beans in it

English Muffins
Got beans in ’em

Oatmeal Blueberry Muffins
Yep, there in there too!

The post Milling Bean Flour appeared first on Bread Roots.

Home

• By Tracy O.

Look at all that healthy goodness!

Ingredients:

Dry

1-1/3 cups  Soft White Flour, freshly milled
3/4 cup  Old Fashioned Oatmeal
Bean Flour* optional, see tips
2 Tbls  Flax Seed, freshly ground, optional
1/4-1/3 cup  Sucanat,* or Brown Sugar or Raw Sugar
2-1/2 tsps  Baking Powder, aluminum free
1 tsp  Baking Soda
1 tsp  Sea Salt
1/2 tsp  Cinnamon
2 tsp  Sunflower Lecithin, optional
1 cup  Blueberries or other fruit

Liquids

1-1/4+  cups  Buttermilk
1   Egg, lightly beaten
1/3 cup  Virgin Coconut Oil, Butter or Olive Oil 
1/2 tsp  Vanilla

*Ingredients:  See explanations in the instruction sections below and on my Healthy Ingredients page for more ingredient details.

Optional Ingredients

The optional ingredients are just that, optional.  However, they DO enhance the taste, texture and nutrition of your muffins; but you totally may omit them.

How much grain do I mill?

Mill about 3/4 cup Soft White Wheat berries on the finest setting.

These calculations are an estimate

Adding bean flour:  simply throw in
1 tablespoon of dried beans with your grain when you mill

Simple Instructions

Simple Muffin Instructions

Oatmeal Whole Wheat Blueberry Muffins Instructions

 

1. Preheat oven to 400 degrees – Well grease muffin pan – Melt coconut oil if solid – All ingredients best at room temperature.

2. In a medium bowl, using a whisk combine all dry ingredients. Add blueberries; stir to combine and coat.

3. In a separate bowl, whisk together liquids. If using coconut oil, keep it separate.  Other oils may be mixed with the buttermilk.

4. Make a well in the flour mixture, pour in the liquid mixture and gently fold/stir just to moisten. Batter should be very moist. Because fresh flour can absorb a lot of moisture, add more buttermilk if necessary to achieve a very moist batter. Over mixing batter can make muffins dense.

5. Fill prepared muffin cups 3/4 full. If desired, sprinkle tops with a little more sugar.

6. Bake in preheated 400 degree oven for 20 plus minutes.

That’s it! Delicious and nutritious.

Full detailed instructions – scroll down.

Download Recipe

If you do not mill your own flour yet

Simply replace the needed flour with unbleached all-purpose or pastry flour. 

See Getting Started Milling to learn about milling your own grain, corn and bean flours and corn meals.

Why Bean Flour?

Bean Flour

Bean Flour:  I add bean flour into most of my baking:  breads, biscuits, cookies, cakes, etc.  

Beans have so much to offer in the way of protein, fiber and tons of nutrients.  So why not power-up those baked goods!

Add 1 Tablespoon dried beans per cup of grain.  I like to use dried navy beans or baby Lima beans; however, pretty much any dried bean will work. 

Just add them in with your grain and mill all together.  

Again, check out my Milling Basics page to learn more. 

So, why not POWER-UP your baked goods?!

First Things First

Mill Grains & Beans

I use:
NutriMill Harvest Grain Mill or the 
NutriMill Classic Grain Mill – LOVE Them!

Pour the grain in the top, and
Viola!
Out comes beautiful
fresh flour

Easy peasy!

Milling Wheat & Beans

Set your mill to fine and mill about 3/4 cup soft white wheat berries and one tablespoon dried beans. 

Grain:  Other grains may be used instead of soft white.  Replace with hard wheat, spelt or Kamute.

Beans:  Any dried beans will do:  Great Northern, Lima, Navy, or even Garbanzo/Chickpea. 
No beans, no worries, simply skip it.

Stir freshly milled flour. 
After milling any grains, beans or corn, always give the fresh flour or meal a good stir to evenly distribute the bran and other flour components before scooping out the measure for a recipe.

Adding Flax Seed

Adding Flax Seed

Adding Flax Seed

By adding Flax Seed to just about anything:  baked goods, soup, salad, cereal; you name it, you are adding lots of other nutrients and those all-important omega-3’s, which helps lower inflammation.

Don’t eat it whole, because the body does not break it down.  So grind it fresh.  

Use your coffee grinder like  Krups Ultimate Super Quiet Grinder (shown below)  or blender.  Zip, zip!

Check out my Healthy Ingredients page for more benefit info.  

Just like the grains, you must grind them fresh to reap those benefits.  No, don’t use pre-ground flax meal from the store, because many of the nutrients will have already oxidized away.  

 If you don’t have flax seed just replace the called-for amount with flour.  But, I encourage you to get some and use it often.

DO NOT mill flax seed in your grain mill!

Prep

Preheat  oven to 400 degrees.

Well grease muffin pan.

Rinse and drain blueberries.

Melt coconut oil if solid.

All ingredients are best at room temperature.

Love the USA Pans
No greasing necessary!

Mix Dry Ingredients

In a medium size bowl, whisk dry ingredients together.

Then, gently stir in blueberries.  Being sure to coat all the blueberries with flour mixture.  This insures they won’t just sink to the bottom of the muffin.

Mix Liquids

In a small bowl, mix buttermilk,  egg and vanilla.

If using coconut oil, keep it separate.  Other oils may be mixed with the buttermilk.

No buttermilk, no problem.  Sour 1 cup regular milk with 1 tablespoon white vinegar or lemon juice.  Stir and allow to sit for a few minutes before using.

Mix Dry & Liquids

Add liquids to dry ingredients.

Gently stirring just to moisten.  Over mixing can cause muffins to be tough.  I know, it sounds strange, but it’s true.

If batter is too dry add a little more buttermilk or milk.  You want the batter to be plenty moist.

Freshly ground grains, beans and corn will suck up moisture.  So, you may need to add a little more liquid before filling muffin cups.  Not too runny though.

Fill & Bake Muffins

Fill muffin cups 3/4 full.  If desired, sprinkle tips with a little more sugar.

Bake in preheated 400 degree oven for 15-17 minutes or until the tops are lightly golden.

Your muffins may not have a tall domed top.  That’s OK, because, the batter is made with oatmeal and oatmeal is heavier than flour alone.

It's time to get out the butter!

Nutritious & Delicious

Oatmeal Whole Wheat Blueberry Muffins

 

A must try!

The post Oatmeal Whole Wheat Blueberry Muffins appeared first on Bread Roots.

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• By Tracy O.

Super easy & delicious - Husband approved

Ultimate Jalapeno Cornbread Muffins

Is your crockpot full of beans and ham?   
Do you have a big pot of cabbage and smoked sausage on the stove? 
Maybe chicken thighs ready for the grill? 

My ultimate jalapeno cornbread muffins are just what’s needed to pair with your tasty meal.

These super easy cornbread muffins are hands-down the best I have ever tasted

Because these ultimate jalapeno cornbread muffins are made with wholesome, nutritious ingredients like:  freshly ground non-GMO corn, (yes, I said freshly ground), freshly milled whole wheat and beans, flax seed, coconut oil and much more. 

Take me to the Recipe

Not a jalapeno pepper fan – no problemo

Simply leave them out or substitute with chopped onions or cheddar cheese. 

See other variations following the recipe.

Not a jalapeno fan,
no problemo

A quick note about GMO:  Unfortunately, most of the corn grown in the USA is GMO, which stands for genetically modified organism (or bioengineered / biotechnology).  Not to go too deeply into the subject, but genetically modified means an animal, plant or microbe has had it’s DNA altered using genetic engineering techniques.  Do not confuse these techniques with natural crossbreeding and selective-breeding.   This means people, it is freako-corn, NOT natural.  Not good for you!  

Here is a link to check it out if you are not familiar.  Don’t be fooled; it is not good.  National Geographic:  Genetically Modified Organisms 

No GMO Corn Here!

GMO : Genetically Modified Organism (or bioengineered / biotechnology)

Unfortunately, most of the corn grown in the USA is GMO.

Not to go too deeply into the subject, but genetically modified means an animal, plant or microbe has had it’s DNA altered using genetic engineering techniques. 

This means people, it is freako-corn, NOT natural!  Not good for you! 

Not to be confused with natural techniques of crossbreeding and selective-breeding.    

Here is a link to check it out if you are not familiar.  Don’t be fooled; it is not good.  National Geographic:  Genetically Modified Organisms 

So, what do you do?

Look at all that buttery goodness!

Let's get started.

Ingredients:

Dry

1-1/4  cups  Cornmeal, freshly milled 
1/2  cup  Soft White Wheat* flour, freshly milled
Bean Flour* freshly milled  (optional-see tips)
2  Tbls  Flax Seed*,  freshly ground 
1  Tbl  Baking Powder, aluminum-free
1/4  tsp  Baking Soda 
1-1/4  tsp  Real Salt* Sea Salt 
2 tsps  Sucanat*,Raw Sugar or mild honey 
2 tsp  Sunflower Lecithin (optional)

Liquids

1-1/3+  cups  Buttermilk
1   Egg, lightly beaten
1/4-1/3  cups  Jalapenos, minced
3 Tbls  Virgin Coconut Oil, Butter or Olive Oil 

*See my Healthy Ingredients page for more details. 

*Ingredients:  See explanations in the instruction sections below and on my Healthy Ingredients page for more details.

Optional Ingredients

The optional ingredients are just that, optional.  However, they DO enhance the taste, texture and nutrition of your cake; but you totally may omit them.

How much grain do I mill?

Take the total cups needed and divide by 1.5.

Example: 4 cups flour / 1.5 = 2-2/3 cups grain

These calculations are an estimate

Simple Instructions

Simple Muffin Instructions

Ultimate Jalapeno Cornbread Muffin Instructions

Preheat oven to 400 degrees.
Grease 12-cup muffin pan.
Melt coconut oil if solid; set aside.

All ingredients should be room temperature.

In a medium size bowl, combine all dry ingredients with a whisk.

In a small bowl, mix buttermilk and egg. Wait on the coconut oil.

Add jalapenos; stir to blend.

Add liquid mixture to the dry ingredients by gently stirring just to moisten; add more buttermilk for a medium-moist batter.

Add coconut oil; again, stirring gently. Over mixing muffin batter can make them tough.

Soon after mixing, fill muffin cups 2/3 full.

Bake in preheated 400 degree oven for 15-17 minutes or until tops are lightly golden.

Full Detailed Instructions -scroll down

Download Recipe

If you do not mill your own flour yet

Simply replace the needed flour with unbleached all-purpose or pastry flour. 

See Getting Started Milling to learn about milling your own grain, corn and bean flours and corn meals.

Why Bean Flour?

Bean Flour

Bean Flour:  I add bean flour into most of my baking:  breads, biscuits, cookies, cakes, etc.  

Beans have so much to offer in the way of protein, fiber and tons of nutrients.  So why not power-up those baked goods!

Add 1 Tablespoon dried beans per cup of grain.  I like to use dried navy beans or baby Lima beans; however, pretty much any dried bean will work. 

Just add them in with your grain and mill all together.  

Again, check out my Milling Basics page to learn more. 

So, why not POWER-UP your baked goods?!

Variations

Variations

Variations

Cheese & Scallions Muffins – Prepare basic recipe as above, omitting jalapenos.  Add 1 cup or so of shredded sharp cheddar cheese and 1/4 to 1/2 cup chopped fresh scallions to the dry ingredients, mix well.  

Extra Corny Muffins – Begin by thawing 1/4 to 1/3 cup frozen corn.  Prepare basic recipe above, omitting jalapenos if desired.  Add the thawed corn to the liquid mixture; stir well.  Then continue with recipe instructions.

Freezing – These muffins freeze beautifully.  Make extras to freeze for quick addition to any meal.  Simply allow muffins to cool completely.  Place on lined cookie sheet or cooling rack, put in the freezer for about an hour; then throw them into a freezer bag or container.  When ready to use, preheat oven to 350 degrees.  Allow frozen muffins to thaw on a cooling rack while oven is heating or at least 10 minutes.  Wrap loosely in foil and reheat in hot oven for about 10-15 minutes or until warmed through.

First Things First

Mill Grains, Corn & Beans

I use:
NutriMill Harvest Grain Mill or the 
NutriMill Classic Grain Mill – LOVE Them!

Pour the grain in the top, and
Viola!
Out comes beautiful
fresh flour

Easy peasy!

Because you are using corn and grain, they will need to be milled separately.  

Milling Cornmeal

Set your mill to the coarsest setting and mill 1/2 cup of whole dried corn kernels.

Set aside.  

Milling Wheat & Beans

Now, set your mill to med-fine andmill about 1/3 cup wheat berries and two tablespoons dried beans.  Any dried beans will do:  Great Northern, Lima, Navy, or even Garbanzo/Chickpea. 

No beans, no worries, simply skip it.

Stir freshly milled flour. 
After milling any grains, beans or corn, always give the fresh flour or meal a good stir to evenly distribute the bran and other flour components before scooping out the measure for a recipe.

Adding Flax Seed

Adding Flax Seed

Adding Flax Seed

By adding Flax Seed to just about anything:  baked goods, soup, salad, cereal; you name it, you are adding lots of other nutrients and those all-important omega-3’s, which helps lower inflammation.

Don’t eat it whole, because the body does not break it down.  So grind it fresh.  

Use your coffee grinder like  Krups Ultimate Super Quiet Grinder (shown below)  or blender.  Zip, zip!

Check out my Healthy Ingredients page for more benefit info.  

Just like the grains, you must grind them fresh to reap those benefits.  No, don’t use pre-ground flax meal from the store, because many of the nutrients will have already oxidized away.  

 If you don’t have flax seed just replace the called-for amount with flour.  But, I encourage you to get some and use it often.

DO NOT mill flax seed in your grain mill!

Mix Dry Ingredients

In a medium size bowl, combine dry ingredients with a whisk.

Mix Liquids

In a small bowl, mix buttermilk and egg. 

Jalapenos:  Mince the jalapenos, add to buttermilk; stir.  You can use fresh or jarred jalapenos.  I have even used fresh hot cow horn peppers.

A word of caution:  As with all hot peppers, be sure to wear gloves when working with them.  Never touch your face!

No buttermilk, no problem.  Sour 1 cup regular milk with 1 tablespoon white vinegar or lemon juice.  Stir and allow to sit for a few minutes before using.

Mix Dry & Liquids

Add liquid mixture to dry ingredients.

Gently stirring just to moisten. 

If batter is too dry add a little more buttermilk or milk. 

Add melted coconut oil, butter or lard; again, stir very gently.  Gentle mixing is key.  Over mixing batter can produce tough muffins.  

Did I say ‘gently’? 

Freshly ground grains, beans and corn will suck up moisture.  So, you may need to add a little more liquid before filling muffin cups.  Not too runny though.

All ready fluffing up.

Filling Muffin Pan

Fill muffin cups about 2/3 full.

Muffin Tins:  In this image I was using a silicone muffin tin.  I liked it as far as not having to grease it and nothing stuck.  However, I always had to put a baking sheet under it for sturdiness, plus it ended up tearing in several places.  I have now switched to the USA Muffin Tin which, like the loaf pan, I just love it.  Here is an affiliate link.  Get you one, I know you will love it too!

All ready fluffing up.

Baking Muffins

Bake in preheated 400 degree oven for 15-17 minutes or until the tops are lightly golden.

Your muffins may not have a domed top.  That’s OK, because, the batter is mostly cornmeal and cornmeal is heavier and won’t rise as high as flour.

Not only do these Ultimate Jalapeno Cornbread Muffins taste AWESOME, but because they are made with your own fresh milled cornmeal, flour, beans and other healthy ingredients you can feel AWESOME serving them to the ones you love!

The post Ultimate Jalapeno Cornbread Muffins appeared first on Bread Roots.

Home

• By Tracy O.

Made with 100% Freshly Milled

Whole Wheat Flour

10 inch Bunt Pan serves 12-16

Ingredients:

Dry
1-3/4  cups Soft White Flour*, freshly milled (or Hard White Wheat)
Bean Flour* freshly milled  (optional-see tips below)
1/4  cup Ground Flax Seed*,  freshly ground 
1-1/3  cups  Sucanat* or Brown Sugar, loosely packed
1/3  cup Raw Sugar* or white sugar
1  cup  Cocoa Powder
1-3/4  tsps  Baking Powder, aluminum-free
1-1/2  tsps  Baking Soda 
1-1/4  tsps  Sea Salt 

Liquids
1-1/4+  cups  Buttermilk or Soured Milk (see tips)
2   Eggs
2/3  cup  Virgin Coconut Oil*, Expeller-Pressed Coconut Oil* or Olive Oil
2  tsps  Vanilla
1  cup  Boiling Water

*See my Healthy Ingredients page for details and purchase links. 

Chocolicious Chocolate Frosting

Ingredients

1/3  cup  Virgin Coconut Oil
4  Tbls  Butter
3/4  cup  Cocoa
3-1/2  cups  Powdered Sugar
1/2  cup  Milk
1  tsp  Vanilla

Take me to Frosting Instructions

*Ingredients:  See explanations in the instruction sections below.

*Sucanat:  Is real brown sugar.  See my Healthy Ingredients page for more details.

Optional Ingredients

The optional ingredients are just that, optional.  However, they DO enhance the taste, texture and nutrition of your cake; but you totally may omit them.

How much grain do I mill?

Take the total cups needed and divide by 1.5.

Example: 4 cups flour / 1.5 = 2-2/3 cups grain

This Cake:
1-3/4 cups flour / 1.5
= 1-1/8 cups grain

These calculations are an estimate

Download Recipe

If you do not mill your own flour yet

Simply replace the needed flour with unbleached all-purpose or pastry flour. 

See Getting Started Milling to learn about milling your own grain, corn and bean flours and corn meals.

Bean Flour

Bean Flour

Bean Flour:  I add bean flour into most of my baking:  breads, biscuits, cookies, cakes, etc.  

Beans have so much to offer in the way of protein, fiber and tons of nutrients.  So why not power-up those baked goods!

Add 1 Tablespoon dried beans per cup of grain.  I like to use dried navy beans or baby Lima beans; however, pretty much any dried bean will work. 

Just add them in with your grain and mill all together.  

Again, check out my Milling Basics page to learn more. 

So, why not POWER-UP your baked goods?!

First Things First

Mill Grains & Beans

I use:
NutriMill Harvest Grain Mill or the 
NutriMill Classic Grain Mill – LOVE Them!

Pour the grain in the top, and
Viola!
Out comes beautiful
fresh flour

Easy peasy!

Set your mill to fine, according to your mill’s instructions, mill about 1-1/8 cups Soft White wheat berries and 2 Tbls dried beans. 
Pour your grain and beans in the hopper and mill away.

Which Grain:  *Soft White wheat is best for cakes, cookies, etc.  It is lighter/fluffier and has a mild neutral flavor.  Other grains may be used such as Hard White or Kamute, but may not lend to as light a bake.

Beans:  Any dried beans will do:  Great Northern, Lima, Navy, or even Garbanzo; but, you may totally skip the beans.  They just make your cake healthier.  What a great idea, healthy cake!  No, your cake will not taste like beans after it bakes; just pure chocolaty goodness.

*For detailed milling instructions of whole grains (berries) and beans into flour instructions,  See:  Milling Basics:  How To Mill Whole Grains and Beans Basics

Adding Flax Seed

Adding Flax Seed

Adding Flax Seed

By adding Flax Seed to just about anything:  baked goods, soup, salad, cereal; you name it, you are adding lots of other nutrients and those all-important omega-3’s, which helps lower inflammation.

Don’t eat it whole, because the body does not break it down.  So grind it fresh.  

Use your coffee grinder like  Krups Ultimate Super Quiet Grinder (shown below)  or blender.  Zip, zip!

Check out my Healthy Ingredients page for more benefit info.  

Just like the grains, you must grind them fresh to reap those benefits.  No, don’t use pre-ground flax meal from the store, because many of the nutrients will have already oxidized away.  

 If you don’t have flax seed just replace the called-for amount with flour.  But, I encourage you to get some and use it often.

DO NOT mill flax seed in your grain mill!

Stir freshly milled flour. 
After milling any grains, beans or corn, always give the fresh flour or meal a good stir to evenly distribute the bran and other flour components before scooping out the measure for a recipe.

Measuring flour for a cake:  Because most cakes are to be light and fluffy, the measure of flour is important.   

So, don’t just scoop up the flour with a measuring cup, but always spoon the flour into the measuring cup; then scrape the top flat with a knife.

And no shaking the measuring cup.  This action can cause the flour to settle and pack giving a false measure of flour.  Think light and fluffy.

Prep Time

Preheat oven to 350 degrees.  Place rack in the center of the oven.

Grease and flour a bunt pan or two 8 or 9 inch cake pans. 
Better yet, use my Cake Pan Coating.  See Tracy’s Tips below.

Non-Stick Baking Pan Coating Recipe

1/4  cup Palm Shortening, lard or tallow  (replaces traditional un-natural hydrogenated vegetable shortenings)
1/4  cup  Coconut Oil  (Virgin or Expeller-pressed)
1/4  cup Flour 

Slightly melt shortening,

Add oil and flour. 

Mix together on medium speed blender or whisk. 

Store in glass jar in refrigerator. 

Allow to come to room temperature to soften before using.  Apply to baking pan with a pastry brush or paper towel.  As a professional baker this recipe is so awesome to keep your baked goods from sticking.

Mix Dry Ingredients

In a large mixer bowl, combine dry ingredients.

Hand mixer and a large bowl will work fine too.

I use the Bosch Universal Plus Mixer with cake paddles and bowl scraper attachments. 

It’s awesome!

Add the Liquids

Add the liquids:  buttermilk, eggs, oil and vanilla. 

Beat two minutes on medium speed (Bosch – speed 2).  

Stir in bowling water; (careful, it’s hot).  Batter will be very thin.

Pour into Pan

Pour the batter into your prepared bunt or cake pans (dividing equally).

Air bubbles:  To make sure there are no air bubbles in you cake, gently tape the filled cake pan on the counter a couple of times.  You will see the air bubbles come to the surface.

See!

Time to Bake

Bake in a preheated 350 degrees oven, preferably in the center of the oven. 

Bake for about 35-40 minutes.  (30-35 minutes for 8″ & 9″ rounds) or until clean knife comes out clean from thickest part. 

Best to test doneness at the earliest bake time.  You DO NOT want to over bake.  This cake should be moist; better a little under done, than over done.

Test for doneness:  Using a knife or skewer, slip it into the cake middle, then remove.  If it comes out pretty clean, no runny batter, then your cake has finished baking; take it out.  If wet batter still clings to your knife, leave in the bake another 3-5 minutes.  Check again.

Test for doneness

Knife should come out clean

Remove from the Oven

Remove your beautiful whole wheat Chocolicious Chocolate Cake from the oven and place on a rack to cool for about 10 minutes.  

After the cake has pulled away from the pan’s sides, gently run a knife or rubber spatula around the edges of your cake pan to help release the cake.  You can gently tap the pan on the counter to help the release. 

Place a cooling rack on top of the pan and invert the cake. 

Cake should pull away from the pan sides

The moment of Truth

Ta-da!

You did it! Look at that lovely cake!

Allow the cake to cool completely before frosting!

Note:  If you frost too soon, the frosting will just slide down the sides and onto the plate.

Noth’n left in the pan! 

I like it!.

Time to Frost

Tracy's Chocolicious Chocolate Frosting

Ingredients

 

1/3  cup  Virgin Coconut Oil
4  Tbls  Butter
3/4  cup  Cocoa
3-1/2  cups  Powdered Sugar
1/2  cup  Milk
1  tsp  Vanilla

In a medium sauce pan on low heat, melt coconut oil and butter.  Stir to blend.

Remove from heat and add cocoa.

With a whisk, mix well to incorporate all the cocoa powder.

Now whisk in your powdered sugar, milk and vanilla.  Again, mix well until you don’t see any more white.

• Stiffer:  Add more sugar for stiffer consistency
• Thinner:  Add more milk to thin for drizzling

After your cake has cooled completely, then transfer it to a cake plate or platter. 

Frost or drizzle as desired.

Garnish your way

Garnish your Chocolicious Chocolate Cake any way you like:

• Dust with powdered sugar
• Add a ring of chopped pecans or maybe
• Mini white chocolate chips   

Get creative!

Pecan Covered Chocolicious Chocolate Bunt Cake

Candy Cane Layered Chocolicious Chocolate Cake

The post Tracy’s Whole Wheat Chocolicious Chocolate Cake appeared first on Bread Roots.