abc to grain preparation
TRANSCRIPT
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ABCs of Grain Preparation
These are the notes from the "ABCs of Grain Preparation"
webinar hosted byGNOWFGLINS on Friday, February 3, 2012
at 1pm Pacific. Whether you made it or not, all the information
shared that day is included for your easy reference in this
document.
I'm Wardeh from GNOWFGLINS. I blog and teach online
cooking classes at gnowfglins.com. My family numbers fiveand we live in Southwest Oregon. We raise chickens, goats anda dairy cow and we homeschool. Preparing grains traditionallyallows my daughter to eat them (especially the gluten grains),so I'm really happy to be sharing this information with you.
While our ancestors ate whole grains, they did not consume them as presented in our modern
cookbooks in the form of quick-rise breads, granolas and other hastily prepared casseroles and
concoctions. Sally Fallon, Nourishing Traditions
Historical Perspective
In this webinar, we're going to talk about 3 methods of traditional grain preparation soaking, sprouting and
fermenting. I want to give you some historical perspective before we get into the nuts and bolts.
Egyptians as early as 4000 B.C. were probably the first to ferment grains also know as sourdough. A bundle
of dough left in a warm place too long was discovered to have risen. Baked, the puffy, warm lump of dough,
probably had a pleasant sour flavor and probably digested better. This was the first "sourdough" bread and is
the same as the leavened bread of the Bible.
This rather long, but very good, quote from an article at the Weston A. Price Foundation explains how the proper,
slow preparations of grains mimic Gods natural design.
"Animals that nourish themselves primarily on grain and other plant matter have as many as four
stomachs. Their intestines are longer, as is the entire digestion transit time. Man, on the other hand, has
but one stomach and a much shorter intestine compared to herbivorous animals. These features of his
anatomy allow him to pass animal products before they putrefy in the gut but make him less well
adapted to a diet high in grainsunless, of course, he prepares them properly. When grains are properly
prepared through soaking, sprouting or sour leavening, the friendly bacteria of the microscopic world do
some of our digesting for us in a container, just as these same lactobacilli do their work in the first and
second stomachs of the herbivores.
So the well-meaning advice of many nutritionists, to consume whole grains as our ancestors did and not
refined flours and polished rice, can be misleading and harmful in its consequences; for while our
ancestors ate whole grains, they did not consume them as presented in our modern cookbooks in the
form of quick-rise breads, granolas, bran preparations and other hastily prepared casseroles andconcoctions. Our ancestors, and virtually all pre-industrialized peoples, soaked or fermented their grains
before making them into porridge, breads, cakes and casseroles." Be Kind to Your Grains
Bread was a substantial part of the Biblical diet and was made through the slow process of natural yeast
leavening. Soaking porridges for long periods seems to be the universal practice around the world in pre-
industrial societies.
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Why Use Traditional Preparation Methods?
Gods design for all seeds (whether grain, nuts, or what we usually think of as seeds, like pumpkin seeds) was for
them to be stable until the time of germination. So he put some protective measures in place these protective
measures get in the way of nutrition or digestion.
Most of these anti-nutrients [phytic acid and enzyme inhibitors, primarily] are part of the seed's system
of preservationthey prevent sprouting until the conditions are right. Plants need moisture, warmth, timeand slight acidity in order to sprout. Proper preparation of grains is a kind and gentle process that
imitates the process that occurs in nature. It involves soaking for a period in warm, acidulated water in
the preparation of porridge, or long, slow sour dough fermentation in the making of bread. Such
processes neutralize phytic acid and enzyme inhibitors. Vitamin content increases, particularly B
vitamins. Tannins, complex sugars, gluten and other difficult-to-digest substances are partially broken
down into simpler components that are more readily available for absorption." Be Kind to Your Grains
Let's talk about the anti-nutrients and how slow preparation benefits us.
First, phytic acid. All whole grains contain phytic acid in the outer layer, or bran. This phytic acid combines with
minerals in the digestive track, blocking their absorption. A diet high in untreated, cooked whole grains may lead
to mineral deficiencies and bone loss.
Second, enzyme inhibitors. Raw, untreated, and uncooked whole grains, like all seeds, contain enzyme
inhibitors. Digestion is impaired when the enzyme inhibitors prevent our digestive enzymes from doing their
work. And if our body is busy making digestive enzymes to compensate, it makes less metabolic enzymes
(which are essential for overall health and living disease- and condition-free).
Third, hard-to-digest proteins. The process of soaking (and fermenting) grains partially breaks down the
difficult proteins, like gluten, into more easily digestible components.
I love the balance here! While we can rejoice in Gods perfect design to protect seeds until planting time, we can
also take special care with our grains to make them fully nutritious.
The Methods of Grain Preparation
I want to tell you about the traditional methods of grain preparation (what they do and so on) then show you
how easily you can employ them.
Soaking
Let's start with soaking. You can soak whole or cracked grains, or you can soak flour. The same principle applies
whether the grain is whole or ground up.
Earlier in the week, I asked you to take a poll (through the blog) to see what you knew about this topic. Let's see
what you answered for this question: "What does the work of preparing grains/flour for best digestion during
soaking?" (By the way, results were continuing to trickle in, but I had to capture the results at some point.)
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An overwhelming majority said that acid does the work in the soaking method. And you were right! Interestingly,
a significant number of people said beneficial bacteria do the work. You could be correct, too, given the right
circumstances. Let me explain the overall soaking method and then why beneficial bacteria could be involved.
What happens during soaking is you take your whole grain or whole grain flour and combine it with liquid andacid (like lemon juice or vinegar) and leave that mixture in a warm location overnight, or even up to 24 hours.
This soaking period mimics germination, and the enzyme phytase (present in some grains but not all) gets
unlocked. The phytase neutralizes phytic acid.
Now... some people use raw apple cider vinegar or kefir or yogurt for the acid. These foods are not only acidic,
but usually (unless the culture has perished through heating) contain beneficial organisms. The organisms eat
and break down the food during the soaking period enhancing it. So, that's how your answer (if you said
beneficial bacteria (or yeast or both) can be correct, too.
Included at the end of this booklet, you'll get a grain cooking chart and instructions telling you how to soak
and cook all whole or cracked grains. Also, I include my soaked muffin recipe so you can see what the process
of soaking looks like in a whole grain flour based recipe.
Sprouting
Now, let's talk about sprouting of grains. In the poll, I asked "What does the work of preparing grains for best
digestion in "sprouting"? This is what you answered.
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The majority of people answered germination and you were right! The
idea behind germination, or sprouting, is that you allow the seed to
complete its germination (remember with soaking we mimicked this).
What happens? Phytic acid is neutralized, gluten (among other things) is
broken down, and the locked up starch gets converted into a vegetable.
The overall process looks like this: soak the whole grains overnight (but
you don't need acid), drain, then allow them to sprout at room
temperature for a few days, or until the sprout is 1/8" to 1/4" long. Besure to rinse twice daily to keep them fresh and moist. You can mash up
the sprouted seeds into crackers or breads and bake/dehydrate. Or you
can dehydrate the sprouted berries and grind them into flour and use
them that way in your regular recipes without much modification no soaking time required because the grains
were already sprouted. While sprouted flour is pretty easy to use, because the sprouting has in effect pre-
digested the grain, it is more fragile and doesn't behave quite the same. I'll include a sprouted spelt cake recipe
in this booklet.
Sourdough
We have one more category of preparation left: fermentation. Let's see what you answered in the poll when I
asked two questions. First, "Which grain preparation method is considered a fermentation?" and second, "What
does the work of preparing grains/flour for best digestion in sourdough?"
You got this right beneficial yeast and bacteria do the work. I was surprised that so many said just "beneficial
bacteria". I really thought it was common knowledge that sourdough was like natural yeast so I would have
expected the second most common answer to be yeast, not
beneficial bacteria. In any case, the majority was right
good for you! A sourdough starter is a colony of beneficial
yeasts and bacteria in a batter of flour and water. We use it
instead of commercial yeast (which is a single isolated
strain, not an ecosystem of organisms as in the starter). We
keep it alive through regular feedings and could
conceivably keep a starter alive for our whole life, plus
more!
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Once again, you were right. Overwhelmingly so. Good job! Sourdough = fermentation. Fermentation comes from
the word "fervere" which means to boil. When those organisms combine with grain or flour, they consume the
sugars in the grains, heat up the mixture and produce gases which bubble up. That's how fermentation got its
name from the action of the organisms.
How this method works is you combine sourdough starter with flour and additional liquid (if the recipe calls for
it). You give it time to "sour" at room temperature 8 hours at a minimum for the most health benefits. Then you
add the rest of the ingredients (like salt, sweetener, etc.) and bake. This way, all the flour was exposed to the
starter for a good long time. The organisms in the starter neutralize phytic acid, break down gluten, add B
vitamins, and produce beneficial and flavorful acids. You can see all the benefits in-depth at this free video:
gnowfglins.com/starter. I'll include some sourdough recipes at the end of this booklet, too.
I could say much more about the three methods I've just covered. You can learn more in my online classes
Fundamentals, Fundamentals II, and Sourdough or eBooks.
Combining Methods
Let's talk about one more thing: combining preparation methods. In the poll, I asked you this question: "What'sthe most effective method of grain/flour preparation?"
I was shocked by these results. Most people said "sprouted + sourdough." If you answered this, you are right. I
just had no idea so many people knew about it. I think it is circulating as a method since Rami Nagel's work on
phytic acid came out (see his article Living with Phytic Acid).
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How this looks is: 1) you make sprouted flour and then 2) use that flour in a sourdough recipe. Some people
even take the step of sifting the flour to remove the bran, which is where the phytic acid is located. In the article I
mentioned above, not one single method reduces phytic acid completely. Plus there's the question of whether
the grain contains phytase, the enzyme required to break it down. So by combining methods and using the
beneficial organisms of the starter you can do the most thorough job of preparing the grain for best digestion
and health.
Does this sound a little over the top to you? Well, it does to me. I don't sift my flour (sprouted orotherwise) and I don't use more than one grain preparation method. I can't say I never will, but here's
why I currently don't.
First of all, in the words of Sally Fallon (author of Nourishing Traditions):
...if you are preparing [grains] properly and in the context of a good diet, you don't have to
worry too much about the phytates. If you have good gut flora, you make some phytase [the
enzyme to help digest phytates] which can get rid of some. And apparently vitamin D is
involved in getting rid of phytic acid in the gut.
My family and I have pretty healthy guts. We eat fermented foods regularly, we keep our sweets low, and
so that's why I think we have good gut health. Now if we had severe tooth decay (like Rami Nagel's
daughter), I might reconsider.
Second, the same article I referenced previously, Living with Phytic Acid, shared one study where
phytic acid was totally reduced after eight hours of sourdough fermentation. Keep in mind that eight
hours at a cool room temperature is not the same as at a warm room temperature warmer
temperatures are more effective for fermentation. Anyway, back to my point. If there is phytic acid left
after a good eight hours of souring at warm temperatures, there's not much.
So, you might be wondering, if we take sourdough + sprouting out of the equation as possibly overkill, what is
the best method?
Here again, I was surprised by the poll results. Your answers: sprouting came next, followed by soaking, and that
was followed by sourdough. This is all wrong. Sourdough is the most effective, followed by sprouting, followed
by soaking.
What came in last bears mentioning: soaking + sprouting. This is an interesting option. Here's an example of
how this could apply. Take sprouted wheat or rice berries (or spelt, rye, kamut, etc.), dehydrate them, leave them
whole, then cook them after a good soaking. This is not only easy but yields a healthfully prepared grain.
I guess it is a lot to sort through. I don't know that we'll ever have all the answers. My approach is to do what I
can... and trust my gut and God for the rest!
What Now?
Whether you're brand new or just simply overwhelming by the ins and outs of soaking, sprouting and sourdough,
I would love to help you gain confidence in these skills and see how easy they are to do really! You're already
cooking, spending time in the kitchen. All that's required is to get your head around a new approach. You don'tneed more time, you just need to get over the mental hurdle.
I know these resources can help you with that.
Recipes in this booklet. The recipes included in this tip booklet can get you started with traditional grainpreparation methods. Try them and let me know what you think. :-)
Recipes on the blog. Browse ourfree recipes soaked, sprouted and sourdough tortillas, biscuits,granola, oatmeal and more!
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Affordable and unlimited online classes. Learn the basics of soaking, sprouting and fermenting through
membership in my unlimited online classes. As a member, you get access to all the video and print classes.We cover grain preparation methods in-depth in Fundamentals, Fundamentals II and Sourdough. You'll getaccess to all of them, and can pick and choose what to learn or go through them methodically.
Study independently, offline. Our eBooks help you work through the lessons of the online classes, butwithout the online component. To learn about grain preparation methods, you'll want to check out
Fundamentals and Sourdough A to Z.
Thanks for coming and participating in today's webinar! I hope you've found it helpful to navigate the confusingworld of traditional grain preparation methods. My goal was to give you the basics, so you can see the overallpictures. Now it is up to you to figure out how and what to apply to your life. I appreciate being able to be a part ofyour process!
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Grain Cooking Chart
Notes. Cooking times are for unsoakedwhole grains. Soaked whole grains usually cook in about half the time. Add
more water or broth to simmer them longer. *Soak, dont cook. **Rinse first. ^Gluten-free (oats are gluten-free if
purchased certified gluten-free). (credit: Molly Katzens Enchanted Broccoli Forest)Rice (1 cup) Water Cooking Time Yield
^Brown Rice (long grain) 2 cups 35 to 45 minutes 3-1/2 cups
^Brown Rice (short grain) 2 cups 35 to 45 minutes 3-3/4 cups
^Brown Basmati Rice 2 cups 45 to 50 minutes 4 cups
^Brown Jasmine Rice 2 cups 45 to 50 minutes 4 cups
^Black Japonica Rice 2 cups 45 minutes 3-1/2 cups
^Wild Rice 2-1/2 cups 1-1/4 hours 4 cups
Grain (1 cup) Water Cooking Time Yield
^Amaranth** 1-1/2 cups 25 minutes 2 cups
Barley, hulled 3 cups 1-3/4 hours 4 cups
Barley, pearl 2 cups 1-1/2 hours 4 cups
^Buckwheat/Kasha 1-1/2 cups 10 minutes 3-1/2 cups
Bulgur* 1-1/2 cups 30 to 40 minutes 3 cups
^Cornmeal (Polenta) 2-1/2 cups 10 minutes 3-1/2 cups
Couscous 1-1/4 cups 10 minutes 2-3/4 cups
Kamut 2-1/2 cups 1-3/4 hours 2-1/2 cups
^Millet 2 cups 25 minutes 3-1/2 cups
^Oat Groats 2-1/2 cups 35 to 40 minutes 2-1/2 cups
^Oats, Rolled 2 cups 20 to 30 minutes 3 cups
^Quinoa** 2 cups 25 to 30 minutes 4 cups
Rye 2-1/2 cups 1-1/4 hours 2-1/2 cups
Spelt 1-1/2 cups 50 to 60 minutes 2 cups
^Teff 3 cups 15 minutes 3 cups
Wheat, Cracked 2-1/2 cups 7 to 10 minutes 3-1/2 cups
Wheat, Hard (Red) 2 cups 2 hours 3 cups
Wheat, Soft (White) 2 cups 1-1/2 hours 3-1/2 cups
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How to Soak and Cook Whole Grains or Whole Cracked Grains
(Refer to the Grain Cooking Chart for amounts of grain and water.) Rinse the full amount of grain, if necessary
(or desired). In the pot for cooking, combine the grains and full amount of warm water* along with an acid, such
as Kombucha, raw apple cider vinegar, lemon juice, buttermilk, kefir, whey, yogurt, etc. Use 1 tablespoon of the
acid per cup of liquid. Start the soaking the night before, so the grains will soak at least 7 to 8 hours. Keep the
mixture warm.
After the soaking time has passed, it is time to begin the cooking process. There is no need to drain the water.
However, some prefer to drain and rinse the grains, then replace the amount of water that was drained.
*To cook with stock, do the overnight soaking in half the total amount of water required, and with 1 tablespoon
per cup of water used. After the soaking, add the remaining liquid in the form of stock and proceed with the
cooking, adding salt or oil as desired.
To cook, add 1/2 tablespoon of extra-virgin olive oil or unrefined virgin coconut oil per cup of grain (optional).
Add 1 teaspoon of sea salt per cup of grain (optional). Bring to a boil. Reduce heat to low and cover. Do not lift
lid during cooking time, except very quickly once or twice to make sure it is simmering gently.
The grains are done when all the water is absorbed and they are quite tender, which is usually about half the time
normally required for cooking dry whole grains. However, grains benefit from extended simmering time, which
may be accomplished by adding extra liquid and allowing extra cooking time. When done, turn off the heat andremove the pot from the burner. Let stand, covered, for about 15 minutes. Fluff with fork.
Basic Soaked Muffins
Makes 1 dozen muffins
1-1/2 cups whole wheat pastry flour
1/2 cup rolled oats
1 or 2 tablespoons raw apple cider vinegar
1 cup raw milk
2 local, pastured eggs 1/2 cup Rapadura, Sucanat, or evap. cane juice
1 teaspoon vanilla
1/2 cup virgin, unrefined coconut oil or butter (barely melted if solid at room temperature)
1 teaspoon sea salt
2 teaspoons aluminum-free and non-gmo baking powder
Spices of your choice: (I like)
2 teaspoons cinnamon
1 teaspoon ginger
1/4 teaspoon nutmeg
Add-ins of your choice: (I like)
1/2 cup raisins (optional)
1/2 cup chopped crispy nuts (from lesson 2 optional)
1/2 cup unsweetened shredded coconut (optional)
1 cup shredded zucchini, apple, or carrot (may require additional cooking time)
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In mixing bowl, combine flour, rolled oats, apple cider vinegar, and milk. Cover and let soak overnight, up to 24
hours.
When ready to bake, preheat the oven to 375 degrees. In separate mixing bowl, whisk together eggs, sweetener,
and vanilla. While whisking, add the coconut oil. Whisk until smooth.
Add salt, baking powder, and spices to the wet ingredients. Whisk fully. Add wet ingredients to the soaked flour
mixture. Mix until smooth. Add add-ins and mix to incorporate. Fill oiled muffin tin, or paper-lined muffin tin, with
the batter to a generous three-quarters full each.
Bake for 20 to 25 minutes, until a toothpick inserted in the center of a muffin comes out clean and muffins are
gently browned. Take out of oven and transfer muffins to a cooling rack. Store in an airtight container when fully
cooled.
Sprouted Spelt Lemon Cake
The cake:
6 tablespoons poppy seeds (optional)
1 cup coconut milk, not light
1/2 cup plus 2 tablespoons unrefined, virgincoconut oil (softened)
1-1/2 cups powdered Rapadura* (or
evaporated cane juice)
2 eggs
2-3/4 cups sprouted spelt flour
2 teaspoons baking powder
grated zest of 4 lemons
1/2 teaspoon sea salt
The syrup:
1/2 cup fresh lemon juice
1/2 cup powdered Rapadura* (evaporated cane juice)
If using poppy seeds, combine poppy seeds and coconut milk in a small bowl. Let soak for about an hour.
Preheat oven to 350 degrees. Oil a bundt pan well with coconut oil and then dust with sprouted spelt flour.
Mix well the coconut oil, Rapadura and eggs in mixing bowl. Add flour, baking powder, sea salt and lemon zest,
along with coconut milk or coconut milk/poppy seed mixture. Stir until smooth and just combined. Pour batter
into prepared bundt pan. Bake for 55 to 60 minutes, until golden brown and/or an inserted toothpick comes out
clean.
Meanwhile, bring to a boil the lemon juice and 1/2 cup Rapadura. Let boil, while stirring constantly for 3 to 5minutes, to allow it to thicken. Remove from heat and let it cool.
When cake is done baking, place cake in pan on baking rack. Poke about a dozen holes in the cake, using a
bamboo skewer or a table knife, all the way to the bottom. Pour all the syrup over the cake. Let the cake cool in
pan on rack for at least 1/2 hour.
Turn cake out onto serving platter. Let cool completely. Cover tightly. (Original recipe says to let sit out at room
temp overnight before serving.)
*To powder the Rapadura, whizz it in the Vita-Mix dry container or in a food processor.
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Sourdough Waffles
Recipe courtesy Erin Vander Lugt, Sourdough eCourse and
Sourdough A to Z eBook.
These waffles are delicious, quick, easy, and nutritious! We love
to serve ours topped with homemade yogurt, fresh fruit, and a
slight drizzle of maple syrup. Our two boys also love eatingthem plain or toasted as a mid-morning snack, treat in the car,
and on occasion, the bread for their sandwich. The waffles
keep in the fridge for a week (they will not last that long!) and
freeze beautifully. Just pop them in the toaster, top with your
favorite goodies, and enjoy your very own You Are Special
Today breakfast!
This recipe is adapted from Simply Sourdough: The Alaska Way.
Ingredients
2 cups sourdough starter
4 tablespoons melted butter or coconut oil
1/2 teaspoon sea salt
2 eggs
2 tablespoons sweetener (honey, maple syrup, sucanat, etc.)
1 teaspoon pure vanilla or vanilla/almond combo
1 teaspoon baking soda
1 tablespoon water
spices to add-in (optional)
yogurt and maple syrup for serving (optional)
fresh or thawed frozen fruit for serving (optional)
Method
Yield: 6 to 7 10" waffles.
Plug in your waffle iron. It should be hot and ready to go by the time you have finished making your batter.In a mixing bowl, combine 2 eggs, 1/4 cup melted butter (not too hot), 1/2 teaspoon sea salt,2 tablespoonshoney, 1 teaspoon vanilla (optional), and a healthy dash of cinnamon (optional). Stir until ingredients are nicely
combined.Pour in two cups of sourdough starter.Stir well with whisk. Set aside.In a little cup, combine 1 teaspoon baking soda and 1 tablespoon water. Pour this mixture on top of your batter.
Stir quickly to incorporate the baking soda into the batter. Your batter will get pillowy looking.
Begin the waffle making fun following the instructions for your waffle maker! Place your finished waffles on a
plate and serve.
Store leftovers in the refrigerator or freezer. For best results, toast your leftovers. They may be toasted directly
out of the freezer.
For more ideas or variations, see the Sourdough eCourse and Sourdough A to Z eBook.
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Oh-So-Fluffy Skillet Pancakes
Recipe courtesy Erin Vander Lugt, Sourdough eCourse and
Sourdough A to Z eBook.
Our boys enjoy sourdough pancakes pretty much every
morning of the week; our favorite breakfast at the moment.
This particular recipe and method is quick, easy, delicious,and nutritious, and it makes fluffy-beyond-your-wildest-
dreams pancakes. I also love how I get all of my batter
cooking at one time. Sitting with my family to eat breakfast is
always fun!
You may need to try this recipe a couple of times to perfect it
(level of heat/cooking time), but believe me when I say your efforts will be rewarded with smiles and empty
plates. So good!
This recipe is adapted from Simply Sourdough: The Alaska Way."
Ingredients
2 cups sourdough starter
4 tablespoons butter, coconut oil, or olive oil
1/2 teaspoon sea salt
1 egg
2 tablespoons sweetener (honey, maple syrup, Sucanat, etc. )
1 teaspoon pure vanilla or vanilla/almond combo
1 teaspoon baking soda
1 tablespoon water
spices to add-in (optional)
fresh or frozen fruit (optional) yogurt and maple syrup for serving (optional)
Method
Yield: Two large 10" skillet pancakes.
Begin by heating your cast iron skillet. I turn my electric burner to level 3 (of 11). I want my pan hot, but not too
hot or the bottom of the pancake will burn. If you dont get a perfect golden brown the first time you try this
method, take note of what you did and make a change the next time. A golden fluffy-beyond-your-wildest-
dreams pancake is worth every effort!
While the skillet is heating, take a medium size bowl and whisk together melted butter, egg, salt, honey, vanilla
(optional), and cinnamon (optional). Pour in two cups of sourdough starter. Stir well with whisk. Set aside.
In a small cup combine 1 tablespoon of water with 1 teaspoon of baking soda. Set aside.Take a bit of butter orcoconut oil and grease the bottom and sides of your hot cast iron skillet.
Pour the water/soda mixture into your waiting pancake batter. Quickly stir to incorporate.
Pour the batter into your waiting skillet. How much? Oh, I dont know for sure. Maybe an inch thick maybe a
touch more? Out of my batter, I make one large and one small cast iron pancake and two griddle pancakes.
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If you only have one cast iron skillet, here are two options for you. Make one skillet pancake and use the rest of
your batter for griddle cakes. Or, before adding baking soda and water to your batter, divide the batter into two
bowls. Add 1/2 teaspoon and 1/2 tablespoon water to one bowl. Stir well. Make one pancake. Once the first
pancake is complete, add 1/2 teaspoon baking soda and 1/2 tablespoon water to the other bowl. Stir well. Make
your second pancake. I believe you will get more rise out of your second pancake if you don't let the baking
soda batter sit while the first skillet pancake is cooking. However, if the left over batter is waiting for you
patiently, I am confident the second pancake will be just as tasty as the first!
Now, watch for bubbles. I let mine cook for 4 to 5 minutes on the stovetop.
If you choose, now is the time to add fresh or frozen fruit. Give the fruit a little push to sink them down into the
batter.
Toward the end of this initial cook time, I turn on the broiler. Finish your pancake off by placing it in the oven. Do
not use the very top shelf; the second or third shelf works best. Remember, your pancake bottom will continue to
cook while the top cooks and browns.
Remove from oven once tops are golden, and flip out onto a cooling rack. If you've filled your pancake with fruit,
flip onto a plate to prevent a mess! They are ready to dress, serve, and enjoy!
For more ideas or variations, see the Sourdough eCourse and Sourdough A to Z eBook.
Crepes
Recipe courtesy Erin Vander Lugt, Sourdough
eCourse andSourdough A to Z eBook.
How many sourdough creations are fancy enough to
serve at the highest of teas but simple enough for a
hungry toddler? Nutritious enough to satisfy the most
conscientious eater but delicious enough to fool the
uninterested?Elegant enough to bring on the "wow"s
but quick enough for the busiest of moms?
Look no further. Sourdough crepes are the answer.Quick, delicious, and nutritious, making crepes is not
only fun, but they are an unbelievably delicious and
satisfying treat to enjoy. Grab your pan, five simple
ingredients, and give them a try today!
Ingredients
1 cup sourdough starter
3 eggs
3 tablespoons butter
3 pinches of salt
milk to thin (1/4 cup more or less)
Method
Yield: 8 or 9 10" crepes.
Choose a skillet. Any skillet will do. I use my cast iron. Use what you have on hand, and see if you can get it to
work for you! Turn the burner to medium heat.
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In a medium size bowl, whisk 3 eggs, 3 tablespoons melted butter, and 3 pinches of salt until combined. Add to
this mixture 1 cup of sourdough starter. Stir well. Add milk until you get a thin batter. I recommend you watch the
video to see how thin I make my batter. If your batter is too thin your crepes will not hold together. If you batter is
too thick, they will not come out like the thin crepes you think you should be getting. If you are nervous about
getting it right, add a bit of milk, but know you can always whisk in more as you carry on with the crepe making
process.
Take a butter stick and quickly run it around the base of your hot skillet. Pour 1/4 cup or more of crepe batter
into the center of your skillet. Quickly pick up the skillet and roll the batter outward (aiming for a circle shape ifthat is important to you). Put the skillet back on burner and cook until edges are a bit dry and small bubbles dot
the surface of the crepe. It may take less than a minute to cook each side of the crepe. Cook times depend on
the skillet type, burner heat, and crepe thickness. If you try to flip your crepe and it does not seem ready, let it
cook a few moments longer. Flip. The second side will take less time to cook than the first.
Place your crepe on a plate. Make your second crepe. Continue stacking finished crepes until you are ready to
serve. Stacking keeps the crepes soft and warm. Serve and enjoy!
For more ideas or variations, see the Sourdough eCourse and Sourdough A to Z eBook.
Copyright 2012 by Wardeh Harmon. All rights reserved. No part of this publication may be reproduced or transmitted in any form
whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express
written, dated, and signed permission from the author.
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