{Family Centered Kitchen} Real Food, Pure and Simple

A series of blog posts to help you eat better on a budget, inspired by my friend Tricia’s series, “Real Food on a Real Budget“, which I contributed to.

Real Food, Pure and Simple

Healthy, nutrition packed snacks are a real challenge sometimes.  They are especially tricky if you’re trying not to rely on sweet snacks, which are lovely.  But sometimes you want to serve your family something savoury.  Here are a couple of recipes for you to try.  The first is absolutely a complete protein because it contains GRAINS + BEANS.  The second isn’t a complete protein on its own, but I’ve offered a couple of suggestions to help you make it a complete protein.

Real Food, Pure and Simple

 

Real Food, Pure and Simple

EZEKIEL BREAD

{about 25¢/ serving.  Makes about 12 1 slice servings}

Caveat: I feel that this recipe needs some improvement.  The flavour is wonderful but the dough is a little bit too tight, and the finished bread is crumblier than desired.  I’m going to experiment with soaking the flour overnight (or two, or three nights), and with kneading for a lot longer – and with a machine – to develop the meagre proteins a bit more.  If you have any suggestions, please share them in the comments below so that we can all try it.

If you are grinding your own flour, I recommend doing a first grind of your beans and lentils in a coffee grinder, then adding them to the grains for a second pass.  This stops them getting jammed in the feed.  Depending upon which grinder you have, this may not be an issue. Weights for whole grains and beans are given below.  The flax meal is there to help give the yeast something to make bubbles with, and is easier on the tummy to many people than gums.

Ingredients

2 c. spelt flour  (8 oz. whole spelt)

1 c. lentil flour (4 oz. whole lentils)

1 c. barley flour (4 oz. whole barley)

½ c. bean flour (2 oz. whole beans – any kind you like)

½ c. millet flour (2 oz whole millet)

1-2 T. flax meal

2 tsp salt

2-4 T. honey

½  c. olive oil

1 T. yeast

1 – 1 1/2 c. warm water

Mix the dry ingredients. Add the olive oil, yeast, and warm water to form the dough. Knead and allow to rise for one to two hours in a warm place. Punch down and shape loaf.  Allow to rise again for 30 min. – 1 hour.

For sandwich loaf: Place in oiled bread pans and bake for 25-35 minutes, or until you hear a hollow sound when thumped on the bottom.

For artisan loaves: Hand shape the loaves, and sprinkle with salt or flour, baking for 20-25 minutes.

Real Food, Pure and Simple

Serving suggestion:  Toast several slices of Ezekiel bread, spread with homemade guacamole and top with slices of fresh tomato, salt and pepper or with a spoonful of salsa fresca for lunch.  DELICIOUS!

 

Real Food, Pure and Simple

SPICED CHICK PEAS

{about 13¢/serving, makes 16 ¼ c. servings)

I refused to eat chickpeas as a child.  I now adore chick peas.  And, thankfully, so does my family.  We will eat them (or any bean) right out of the pot and before they make their way into a recipe.  Yum yum!  Here is one way to enjoy them.

2 lb. cooked chick peas

2 T. EVOO

2 tsp. Kosher salt (or your fave)

1 tsp. chili powder

½ tsp. curry powder (sweet or hot)

Preheat oven to 400°.  Stir all ingredients together in a large bowl.  Tip out onto a lined jelly roll pan.  Toast for 15-20 minutes. Sprinkle with some toasted sesame seeds and BINGO!  You have a complete protein snack.  Or, throw some slivered almonds into the bowl and toast those along with the chick peas…

 

ETA: I failed to mention that, in order to make your non-animal proteins fully bio-available, you will want to soak them for between 8 and 48 hours before using them (teff, for instance, can take two whole days to soak properly).  Legumes, grains, seeds, and nuts should soak first.  You can drain and cook from there.  Alternately, if you’re planning to grind them into meal or flour, spread the soaked goodness on a tray and dry it out in a very low oven first.  Cool, then grind away.