healthyjourney

These recipes contain spelt flour, honey, and maple syrup. Some contain ingredients that are to be avoided, but in small amounts, they are OK. There are recipes with rice flour and raisin puree sweetener for O non-secretors.
When using spelt flour in place of wheat flour, use the same amount and for every one cup of whole spelt flour add 3/4 t. golden flax seed meal and 1 1/2 T. water. Let it soak for 10+ min. This will prevent the baked good from crumbling. When using honey or maple syrup in place of sugar, substitute for up to half the sugar. Reduce the amount of liquid in the recipe by 1/4 C. and add an additional 1/2 t. baking soda for each cup of honey or maple syrup used. Reduce the oven temperature by 25. To make a 1/2 C. cow milk substitution in a standard recipe, use 1/2 C. Rice Milk (original) and 1 t. melted butter. To replace the egg combine 1 T. Arrowroot starch, 1 1/2 t. flax seed meal, and 3 1/2 T of water. Let set for 10+ min. Stir occasionally.

Maple Vanilla Cake by Janis Betz

1 1/2 C. whole spelt flour
1 3/4 C. white spelt flour
3/4 t. stevia powder or 1/3 C. maple syrup sugar
1 t. sea salt
1 1/2 t. baking soda
1 T. baking powder
——————————————separate bowl———
3/4 C. butter
3 eggs
1 1/2 t. golden flax seed meal + 1 T. water. Let soak
1 1/4 C. maple syrup
3/4 C. rice milk
2 t. vanilla

In medium bowl, combine dry ingredients and set aside. In another medium bowl, cream butter and eggs, then add remaining wet ingredients. Mix well. Add dry ingredient mixture. Mix thoroughly. Pour into 9×13 pan and bake at 350 for 40 – 50 minutes.

Honey Frosting by Janis Betz

1/3 C. butter
1/4 – 1/3 C. honey
1 t. arrowroot starch
1 t. flavoring – vanilla or lemon extract
sea salt to taste
(For carob frosting add 1/4 C. carob powder)
Combine all ingredients, and beat until creamy.
Carrot or Zucchini Cake/Muffins
by Janis Betz

1 1/4 C. white spelt flour
1 1/4 C. whole spelt flour
1 1/2 T. baking powder
3/4 t. baking soda
1/2 t. stevia powder or 1/3 C. maple syrup sugar
3/4 t. sea salt
2 t. ground cinnamon
1/2 C. chopped walnuts (opt)
1 C. raisins (opt)
————————–separate bowl——————
3/4 C. walnut oil or light olive oil
3 organic eggs
1 1/2 t. golden flax seed meal + 1 T. water. Let soak
1 C. honey
2 1/2 C. grated carrots or zucchini
1/2 C. unsweetened crushed pineapple, drained

In medium bowl, combine dry ingredients and set aside. In another medium bowl, mix oil and organic eggs, then add remaining wet ingredients. Mix well. Add dry ingredient mixture. Mix thoroughly. Put into greased/floured 9×13 pan or greased muffin pans. Bake at 350 for 35 – 40 min.

Apple Raisin/Cranberry Pie by Janis Betz

4-6 cups peeled and sliced apples
1/2 -1 C. raisins or cranberries
1/4 C. honey
1/8 t. sea salt
2 T. white spelt flour
Dash of cinnamon
1 T. organic butter

Pie Crust
2 C. white spelt flour
1/4 t. sea salt
1/3 C. walnut or light olive oil
1/3 C. cold water

Mix flour and salt. Add oil and water. Mix well with a fork. Make two balls. Let stand, covered with cloth for 5 min. Roll out between wax paper. Lay out pastry in a 9-inch pie plate. Sprinkle white spelt flour on bottom of pie pastry. Fill with apple mixture, put slices of butter on top, and cover with top pastry. Put slits in pie pastry to vent steam. Bake at 425 for 20 – 30 minutes or until crust is golden brown.

Oatmeal Raisin Cake/Muffins by Janis Betz

2 1/2 C. whole spelt flour
2 T. baking powder
3/4 baking soda
1 t. cinnamon
1/2 t. sea salt
1/3 t. stevia powder or 1/3 C. maple syrup sugar
————————-cook——————————–
1 1/2 C. water, bring to a boil
1/2 C. rolled oats added to water
1/4 C. oat bran added to water. Cook 5 min.
—————————separate bowl——————-
1/2 C. organic butter, softened
2 organic eggs
1 1/2 t. golden flax seed meal +1 T. water. Let soak
1 C. maple syrup
Add cooked oatmeal
1 C. raisins or cranberry, chopped

In medium bowl, combine dry ingredients and set aside. In another medium bowl, mix oil and organic eggs, then add remaining wet ingredients. Mix well. Add dry ingredient mixture. Mix thoroughly. Put into greased/floured 9×13 pan or greased muffin pans. Sprinkle dark brown sugar on top. Bake at 350 35 – 40 min. Bake muffins 25-30 min.

Oatmeal Raisin/Cranberry Cookies by Janis Betz

1 1/2 C. whole spelt flour
1/2 t. baking soda
1/3 t. stevia powder or 1/4 C. maple syrup sugar
1 t. cinnamon
1/2 t. sea salt
2 1/2 C. uncooked rolled oats
1/4 C. oat bran
1/2 C. chopped walnuts (1/4 C. black & 1/4 C. English)
1 C. raisins or 1 C. fresh or frozen cranberries
——————– separate bowl ————————–
1/2 C. organic butter, softened
1/4 C. applesauce, unsweetened (op)
2 organic eggs
1 1/2 t. golden flax seed meal + 1 T. water. Let soak
2/3 C. maple syrup or honey
1 t. vanilla
1 T. blackstrap molasses

In medium bowl, combine dry ingredients and set aside. In another medium bowl, cream butter, oil, and organic egg, then add remaining wet ingredients. Mix well. Add dry ingredient mixture. Mix thoroughly. Flatten with a wet fork and bake 375 for 14-16 min.

Chocolate Chip Cookies by Janis Betz

2 1/4 C. whole spelt flour or 1/2 whole and 1/2 white.
1/2 t. sea salt
1/4 t. baking soda
1/3 t. stevia powder or 1/4 C. maple syrup sugar
1 C. chopped walnuts (1/2 c black, 1/2 C. English)
1 bag (11.5 oz) bitter sweet or semi-sweet chocolate chips (Ghirardelli Double Chocolate)
——————–separate bowl————————–
1 C. organic butter, softened
1 organic egg
1 1/2 t. golden flax seed meal + 1 T. water. Let soak
1/2 C. honey
1/4 C. maple syrup
1 T. blackstrap molasses
1 1/2 t. vanilla

In medium bowl, combine dry ingredients and set aside. In another medium bowl, cream butter and organic egg, then add remaining wet ingredients. Mix well. Add dry ingredient mixture. Mix thoroughly. Drop by spoonfuls on to cookie sheet. Flatten with a wet fork and bake at 375º for 14-16 minutes.

Chocolate Chip Oatmeal Cookies
by Janis Betz

2 1/2 C. whole spelt flour
1/2 t. sea salt
1/2 t. baking soda
1/2 t. stevia powder or 1/3 C. maple syrup sugar
1 C. black walnuts, chopped
(or 1/2 C. black & 1/2 C. English)
2 C. uncooked rolled oats
1/3 C. oat bran (op)
1 bag (11.5 oz) bitter sweet chocolate chips, chopped (Ghirardelli Double Chocolate)
——————–separate bowl————————–
1 C. organic butter, softened
2 organic eggs
1 1/2 t. golden flax seed meal + 1 T. water. Let soak
3/4 C. maple syrup
2 T. molasses blackstrap
1 1/2 t. vanilla

In medium bowl, combine dry ingredients and set aside. In another medium bowl, cream butter, oil, and organic egg, then add remaining wet ingredients. Mix well. Add dry ingredient mixture. Mix thoroughly. Flatten with a wet fork and bake at 375º for 14-16 min.

Spelt Bread (1 1/2 lb) by Janis Betz

1 C. water (heated to 100 degrees or warm to touch)
2 T. light olive oil
2 T. honey or maple syrup
1 T. liq. lecithin
1 T. barley malt liquid
1 t. sea salt
2 T. apple cider vinegar or 1 1/2 t. dough enhancer
3 1/2 C. whole spelt flour
(or 1 1/2 C. white spelt – 2 C. whole spelt)
2 T. wheat gluten
1 T. yeast

Select the light crust white bread setting.

When the dough is in full knead, punch your finger down into the dough. If the dough is tacky and your finger comes up slightly moist, you have perfect dough. Add water or flour to get the right consistency.

For oven baking, knead dough for 5 minutes using a mixer with dough hooks because it is tacky. Shape dough and put it into a bread pan. Option 1 for rising bread – Place the bread pan on a heating pad on low with a towel under the pan and over the top of the pan. Let rise 30 min. or until it is well above the top of the pan. Option 2 for rising bread – Heat oven to 250 degrees. Turn off. Put bread dough in to rise. Then bake at 350 degrees for 50 min.

Spelt Pancakes by Janis Betz

2 C. whole spelt flour
(or 1 C. white spelt and 1 C. whole spelt)
1 T. baking powder
1/2 t. sea salt
——————- separate bowl———————————
1 organic egg
1 T. light olive oil
1 T. honey
3/4 t. golden flax seed meal + 1 1/2 t. water. Let soak
1 1/4 C. rice milk Optional: Add 1 C. blueberries.

In medium bowl, combine dry ingredients and set aside. In another medium bowl, mix the oil, honey, lecithin, and organic egg, and then add rice milk. Mix well. Add dry ingredient mixture. Beat until large lumps disappear. Add more rice milk if too thick. Cook on lightly greased skillet (medium heat) or griddle (350º). Flip when small bubbles appear.

Spelt Crackers
Submitted by Beth Steffan & modified by Janis Betz

1/4 C. organic butter, softened
2 1/4 C. whole spelt flour
1 1/2 t. golden flax seed meal + 1 T. water. Let soak
1/2 t. sea salt
2 T. honey
1/3-1/2 C. rice milk
add desired spices/herbs (op)
i.e. 1 t. garlic, onion powder, dried parsley, basil

Cut the butter into the dry ingredients using a fork or pastry cutter/blender or food processor. Add the honey and rice milk and continue to mix, then knead for 5 minutes or until dough is smooth and forms into a ball. Add more flour or rice milk as needed. Split the dough ball in two, and place on a greased cookie sheet or parchment paper. Roll out thin (1/8 or 1/16 inch thick), cut, and prick all over with a fork. Sprinkle with salt (op). Bake 20-30 minutes depending on desired crispiness at 350. Remove immediately from cookie sheet to avoid sticking to the cookie sheet.

Maple Salad Dressing by Janis Betz

1/4 C. apple cider vinegar or pineapple juice
1/4 C. lemon juice
1/3 C. flax seed oil
1/3 C. grape seed oil
1/4 C. maple syrup
1 t. dijon mustard
1 t. celery seed or all purpose seasoning
1/2 t. garlic powder
To make creamy add grapeseed vegenaise

Ginger Dressing By Linda Berry, D.C. from Internal Cleansing book (2000) Yield: about 1/4 C.

3 T. flaxseed oil
1 T. lemon juice, fresh squeezed is best.
1 t. ginger, fresh grated
1 clove garlic, minced.

White Beans & Onions with Herbs by Janis Betz

1-1 1/2 C. sweet onion, coarsely chopped
1/2 C. celery chopped
4 cloves of garlic, minced
2 1/4 C. cooked or 2 cans white beans, rinsed
1/2 t. each – sea salt, ground cumin, and savory
1 t. ground coriander
(op) 1 C. shredded carrots or other vegetable

Brown the garlic in 1 T. olive oil then add and sauté the sweet onion, celery, and carrots (op) in a small about of water until near soft. Add the beans and spices. Cook until beans are hot. Variety: substitute cumin and coriander spices with 2 T. PESTO.

Bean Broccoli Soup by Janis Betz

3 C. cooked white beans (1 C. dry) or 2 cans (15 oz.)
2 C. onions, chopped
2 C. broccoli florets
Shred or chop the broccoli stems
1 C. celery, chopped
6 C. vegetable broth
1 t. each sage, savory, basil, and thyme
2-3 t. sea salt
To make rue:
1/4 C. organic butter
1/4 C. white spelt flour

To prepare dry beans, see section on Preparing Dry Beans for Cooking. Pre cook soaked beans for 1/2 hr.

In soup pot, sauté onions and celery for 5 minutes. Add 6 C. water with vegetable broth powder. Add broccoli stems, beans, and spices. Bring to a boil, reduce temperature, and cook 20 minutes. Add broccoli florets and cook 10 more minutes.

To make the rue, melt the butter in a saucepan, whisk in the spelt flour. Add soup broth to the mix until medium thick, and then add to soup to thicken.

Seasoned Rice by Janis Betz

Prepare rice as directed
Add 1-2 t. vegetable broth powder to water
Add 1/2 t. sea salt
Add any spice(s) desired to taste (i.e. cumin, curry, onion powder, garlic powder) (op)

With Vegetable Sauté
Sauté any combination of vegetables (i.e. squash or portabella mushrooms and onions). Season with salt and all-purpose vegetable seasoning. Add 2 t. butter when finished. Put over plain or seasoned brown rice.

Baked Brown Rice with Herbs
Submitted and modified by Janis Betz

1 T. olive oil
2 cloves minced garlic
1/2 C. diced onion
1 C. brown rice
2 1/4 C. vegetable broth
2 t. dried thyme
1 bay leaf
1 t. dried marjoram
1/2 c minced fresh parsley or 1/4 C. dried parsley
Savory and sea salt to taste

Preheat the oven to 375°F. Heat the oil in a saucepan, add the garlic and cook until it starts to turn brown, add a small amount of water then add onion, and sauté for 2 minutes. Stir in brown rice and mix well. Add boiling broth and remaining ingredients. Stir well, cover, and bring to a boil. When rice comes to a boil, cover and bake 50 minutes. Remove from oven. Remove and discard bay leaf. Season to taste. Variation: For curried rice, add 2 t. curry powder to onion mixture before adding the rice and cooking liquid.

Butternut Squash Casserole by Joyce Hanscom

2 C. cubed Butternut Squash
1 1/2 C. chopped carrots
1 C. chopped onions
2 C. cooked basmati brown rice

Seasoning: (mix is small bowl)
2 T. olive oil
2 T. honey or maple syrup
1 t. cumin powder
1/2 t. coriander powder
1/2 t. onion powder
1/2 t. sea salt
1/4 t. ground pepper (op)

Place the vegetables and rice in a casserole dish. Combine and mix the ingredients for the seasoning, and add to the casserole dish. Stir the ingredients until coated. Bake covered at 400º for 45 min.

Macaroni and Cheese by Janis Betz

8 oz. package of white spelt macaroni or rice noodles
1/4 – 1/3-lb. mozzarella or farmer’s cheese. To add zip,
use some Feta cheese along with one of the above two.
1 C. white sauce (2 T. organic butter, 2 T white spelt flour
1 C. rice milk, and 1/4 t. salt)

Cook noodles according to package directions. For “Pastariso” rice noodles, put noodles in boiling water and pull off the burner and let set. Taste test after 5-8 min to see if they are tender. “Tinkyada” brand is the best brown rice noodle, and it cooks and tastes like regular noodles.

In a large skillet melt butter over medium heat, add flour and salt and whisk until smooth. Add rice milk, and whisk until creamy. Add cheese and melt. Drain noodles, and add to cheese sauce.

This cheese sauce is excellent over any vegetable.

Portabella Gravy by Janis Betz

2 T. light olive oil
3 cloves of garlic, crushed
1 large onion, chopped
2 large portabella mushroom caps, chopped
2 C. vegetable broth – add 1/2 C. more if desired.
1 t. sea salt
1/2 – 1 t. ground sage or 2 t. dried sage (to taste)
1 t. ground thyme or 2 t. dried thyme (to taste)
1 t. onion powder

Sauté the garlic, mushrooms, and onions in a 1/4 C. of water, and sauté for 10 min. Keep adding water to prevent scorching. Add remaining ingredients and simmer for 15 – 20 minutes. Pour over rice, spelt noodles, or spelt biscuits.

For thickener – dissolve 3-4 t. arrowroot powder or white spelt flour in 1/4 C. cold water and add to boiling mixture.

Portabella Stroganoff by Janis Betz

Sauce: Same recipe as portabella gravy.
Poor over cooked white spelt or rice noodles.
Let stand for 10 min.

Pizza by Janis Betz

Crust:
3/4 C. warm water (110-115º)
1 T. honey
2 T. olive oil
1/2 t. sea salt
1 T. yeast
1 C. whole spelt flour
1 1/2 C. white spelt flour
(op) add Italian seasoning.

Dissolve the yeast in the warm water along with the other wet ingredients, and then add the flour to make the crust. Kneed about 5 minutes. Roll out to fit what ever size pizza pan or stone you are using. Use extra flour to prevent sticking. Let stand until sauce is finished.
——————————————————————————————
Toping:
4 cloves garlic, minced
1 T. olive oil
1 1/2 T. organic butter, melted
1 1/2 T. white spelt flour
3/4 C. rice milk
1 t. basil, crushed
1 t. marjoram, crushed
1/2 t. oregano, crushed (1/4 t. ground)
1/2 t. thyme, crushed (1/4 t. ground)
1/8 t. sea salt
8 oz. mozzarella cheese

Slightly brown the garlic in the olive oil. Melt the butter. Add the flour and whisk until creamy. Add the rice milk and whisk until thick. Add the spices and cheese. Let stand. Pre heat oven to 425º, and bake the pizza crust for 5-10 minutes until it turns light brown. Remove from oven and put the sauce on top, what ever topping according to your blood type, and then add remaining shredded mozzarella cheese. Bake an additional 10-15 minutes on the lowest rack setting until the cheese starts to turn brown. Let set 5 minutes and serve.

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To order a copy of my book, “Your Healthy Journey Manual” ($18.00), call (814) 355-5500 or send a check to Healthy Journey 135 St. Paul St. Bellefonte, PA 16823. Make checks payable to Healthy Journey.

This book contains Recipes anyone can eat, information about the Blood Type Diet, food combing, problems with the Standard American Diet (SAD), weight reducing diet, and directions to Ultimate Health, plus much more.