healthyjourney

Sample Copy

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 add 1/2 – 3/4 tsp. Xanthan gum for every one cup of whole spelt flour.  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. butter. 

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

 

1 C. water minus 2 T. (room temperature)

2 T. apple cider vinegar (Bragg’s is best)

2 T. olive oil

2 T. honey

1 T. liquid lecithin

1 1/4 t. sea salt

2 1/2 T. wheat gluten

3 1/2 C. whole spelt flour

(or 1 1/2 C. white spelt, 2 C. whole spelt, &                         1 1/2 T. wheat gluten)

1 T. yeast (long acting – regular)

 

Select light crust white bread setting on bread machine.

 

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°.  Turn off.  Put bread dough in to rise.  Then bake at 350° for 50 min.

Optional:  Add 1 – 2 t. of any spice(s), i.e. garlic powder, Italian seasoning, ground fennel, etc.  You can also add 2 T. fresh ground flax seeds or 2 T. dehydrated onion flakes.  Add 1 T. more water.

Spelt Pancakes by Janis Betz

 

2 C. whole spelt flour

(or 1 C. white spelt and 1 C. whole spelt)

1/2 t. xanthan gum

1 1/2 T. baking powder

1/2 t. sea salt

1/3 t. stevia powder

——————- separate bowl———————————

1 organic egg

1 T. light olive oil

2 T. honey

1 1/2 C. rice milk or water       Opt. Add 1 C. berries.

 

In medium bowl, combine dry ingredients and set aside.  In another medium bowl, beat the oil, honey, and organic egg until well blended.  Mix in the rice milk.  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 Tortilla/Wrap by Janis Betz

 

2 C. white spelt flour

1/2 t. sea salt

1/2 C. water

1/4 C. olive oil

For an Italian tortilla/wrap add:

1/4 t. garlic powder

1/2 t. onion powder

1/4 t. leaf marjoram or 1/8 t. ground marjoram

1 t. leaf basil or 1/2 t. ground basil

1 t. leaf oregano or 1/2 t. ground oregano

For a Spanish tortilla/wrap add:

1 t. ground cumin

1/2 t. ground coriander

1/2 t. onion powder

 

Mix dry ingredients together.  Add the water and oil.  Mix with a fork.  Knead for 5 minutes.  Roll out very thin.  Place in a dry or lightly oiled heated skillet at medium heat.  Cook 1 minute on each side.

 

Experiment and make filled pockets.  Place your favorite filling (mozzarella cheese and pesto if making an Italian wrap or pie filling if making a plain wrap) in the center of an uncooked wrap and fold dough over, pinching edges together.  Bake at 350º for 10-15 minutes.

 

Spelt Crackers

by Janis Betz

 

2 1/4 C. whole spelt flour

1 3/4 t. xanthan gum

1/2 t. sea salt

1/4 C. light olive oil

2 T. honey – optional if adding spices

1/3-1/2 C. water

(opt.) add desired spices/herbs, i.e. 1 t. garlic, onion powder, dried parsley, basil, ground fennel & ginger.

 

Mix the dry ingredients together.  Add the oil, honey, and water and continue to mix, then knead for 5 minutes or until dough is smooth and forms into a ball.  Add more flour or water 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 (opt.).  Bake 20-30 minutes depending on desired crispiness at 350°.  Remove the crackers immediately from the cookie sheet to avoid sticking.

Maple Vanilla Cake by Janis Betz

 

1 1/2 C. whole spelt flour

1 1/2 C. white spelt flour

1 t. xanthan gum

3/4 t. stevia powder

1/2 t. sea salt

3/4 t. baking soda

1 1/2 to 2 T. baking powder

————————-separate bowl———————

3/4 C. organic butter, softened

3 organic eggs

1 1/4 C. maple syrup

3/4 C. rice milk

2 t. vanilla

2 t. liquid lecithin (opt.)

 

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

 

Honey Frosting *by Janis Betz

 

1/3 C. organic butter, softened

1/4 – 1/3 C. honey or maple syrup

1/2 t. xanthan gum

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 at high speed until creamy.

Raw Apple Cake/Muffins

by Janis Betz and Evelyn Wiggins

 

4 C. peeled, sliced apples

1 C. honey

———————separate bowl————————-

1 1/4 C. whole spelt

1 1/2 C. white spelt

1 t. xanthan gum

1/2 t. stevia powder

3/4 t. baking soda

1 1/2 to 2 T. baking powder

1/2 t. sea salt

1 t. cinnamon

1 t. nutmeg

1 C. chopped walnuts

————————separate bowl———————-

3/4 C. walnut oil or light olive oil

2 organic eggs

1 t. vanilla

2 t. liquid lecithin (opt.)

 

In medium bowl, combine dry ingredients and set aside.  In another medium bowl, mix oil and organic eggs, then add remaining wet ingredients and honey and apples.  Mix well.  Mix in dry ingredient mixture. Put into greased and floured 9×13 pan or muffin pan. Bake at 350º for 50 minutes or 35-40 minutes for muffins.

Oatmeal Raisin/Cranberry/Chocolate Chip Cookies by Janis Betz

2 C. whole spelt flour

1/2 t. xanthan gum

1/2 t. baking soda

1/2 t. stevia powder

1 t. cinnamon

1/2 t. ginger

1/2 t. sea salt

2 1/2 C. uncooked rolled oats

1/2 C. chopped walnuts (1/4 C. black & 1/4 C. English)

1 C. raisins or cranberries (dried) or 1 pkg bitter sweet or

semi-sweet chocolate chips (Ghirardelli is the best)

——————– separate bowl ————————–

1/2 C. organic butter, softened

1/4 C. walnut or light olive oil

1 organic egg

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 well.  Drop by spoonfuls onto a cookie sheet.  Flatten with a wet fork and bake 375° for 14-18 min.

 

Chocolate Chip Cookies by Janis Betz

 

2 1/4 C. white spelt flour

1/2 t. xanthan gum

1/2 t. sea salt

1/4 t. baking soda

1/2 t. stevia powder

1 C. chopped walnuts (1/2 c black, 1/2 C. English) (op)

1 bag (11.5 oz) bitter sweet or semi-sweet chocolate   chips (Ghirardelli is the best choice)

——————–separate bowl————————–

1 C. organic butter, softened

1 organic egg

2/3 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 onto a greased cookie sheet.  Flatten with a wet fork and bake at 365º for 14-16 minutes.

Granola *by Janis Betz

 

1/2 C. olive oil or walnut oil (more if needed)

1/2 C. honey

1/4 C. maple syrup or molasses

1 T. vanilla extract

1/4 C. water or rice milk or almond milk

 

6 – 7 C. rolled oats

1/2 – 1 C. whole spelt flour

1/2 C. oat bran

1/4 t. stevia powder

1/2 t. sea salt

1/2 t. xanthan gum

1/2 C. each walnuts and almonds, chopped

1/2 C. each raisins and cranberries or other dried        fruits (put in after baking)

 

Heat oil, honey, maple syrup, water, and vanilla in a large roasting pan until warm and thinned, stirring to mix.  Stir in oats with wooden spoon.  Add rest of dry ingredients, and mix well.  Preheat oven to 325º.  Bake in the roasting pan or place in cake pan(s) and bake at 325º for 40 minutes, turning with a spatula every 10 minutes.  Bake to taste.  The granola becomes crisper as it cools.  If you have difficulty getting the mixture to taste cooked, try toasting the flour lightly in the oven or in an iron skillet for a few minutes.

 

Stir in dried fruit after granola has cooled.

Gingersnaps by Janis Betz

 

2 1/2 C. white spelt flour

1/2 t. xanthan gum

1/2 t. stevia powder

1/2 t. sea salt

1/4 t. baking soda

1 t. cinnamon

1 1/2 t. ginger powder

1/2 t. ground cloves

———— separate bowl ——————————-

1/2 C. organic butter, softened or 1/3 C. oil.

1 organic egg

1/2 C. maple syrup

1/2 C. blackstrap molasses

 

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 well.  Drop by spoonfuls onto a greased cookie sheet.  Flatten with a wet fork and bake 365º for 14-18 min.

 

Maple Dressing by Janis Betz

 

1/4 C. apple juice

1/4 C. lemon juice

1/2 C. flax seed oil

1/2 C. grape seed oil

1/4 C. maple syrup

1 t. liquid lecithin (opt.)

1 t. Dijon mustard

1 t. All Purpose Seasoning

1/2 t. garlic powder

To make creamy, add Grape Seed 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.

 

Zucchini/Squash Noodle Casserole by Janis Betz

 

8 oz. pkg. of white spelt or “Tinkyada” rice noodles

2 C. zucchini or any squash, grated

2 T. pesto or 1 T. basil and 1 t. garlic powder to taste

4 oz. mozzarella cheese

 

Cook the noodles and zucchini together, drain.  Add the spices and cheese.  Sea salt to taste.

 

Macaroni and Cheese by Janis Betz

 

8 oz. package of white spelt macaroni or rice noodles

1/2 – 1/3 lb. mozzarella

(opt.) add some feta cheese to add zip

1 C. white sauce:

2 T. organic butter

2 T white spelt flour

1 C. rice milk original

1/4 t. salt

 

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

Variations:  Add 2-3 c. steamed, chopped broccoli     or add 1/8-1/4 c. pesto.

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 ground savory

1 t. ground coriander

(opt.) 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 in a small amount of water until almost soft. Add the beans and spices.  Cook until beans are hot.

Seasoned Brown Rice by Janis Betz

 

Prepare basmati brown rice as directed.  For speed,

use a parboiled 10 minute brown rice

Add 1-2 t. vegetable broth powder to water

Add 1/2 t. sea salt

(opt.) add any spice(s) desired to taste (i.e. cumin, curry, fennel, onion powder, garlic powder)

 

With Vegetable Sauté

Sauté any combination of vegetables (i.e. squash or portabella mushrooms and onions).  Season with sea salt and All-Purpose Vegetable Seasoning.  Add 2 t. butter when done.  Put over plain or seasoned basmati brown rice.

Pizza *by Janis Betz

 

Crust:

1 C. warm water (110º-115º)

1 T. yeast

1 T. honey

2 T. olive oil

2 C. whole spelt flour

1 C. white spelt flour or all 3 C. to be whole spelt

1/2 t. sea salt

1 T. wheat gluten

add Italian seasoning (opt.)

 

Dissolve the yeast in the warm water and honey; let stand until bubbly – about 10 min.  Add remaining ingredients, adding enough flour to form a stiff but tacky dough.  Knead for 5 minutes.  Roll out and place on a greased pizza pan or floured stone.  Cover with a towel and let rise in a warm place for 45-60 minutes or until doubled in size.

White Sauce:

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)

1/4 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.

 

Preheat oven to 425º, bake the pizza crust for 5-10 minutes until it turns light brown.  Remove from oven, put the sauce on top, add 1/2 the shredded mozzarella cheese and toppings according to your blood type, then add remaining cheese.  Bake an additional 10-15 minutes on the lowest rack setting until the cheese starts to turn brown.  Let set 5 min.

 

For a quick pizza sauce use the pesto sauce on p. 16. (The pesto will need to have been pre-made and frozen in ice cube trays)

 

Pita Pocket Bread *by Janis Betz

Use the pizza dough recipe but decrease oil to 1 t.; water to 1/2 C.; whole spelt flour to 1 C.; and wheat gluten to 2 t. Follow pizza dough instructions.  Make six balls and press out or roll to 1/2 inch thick on greased cookie sheet.  Let rise and bake under broiler until slightly browned on each side.  They bake fast.