Category Archives: Breads

Soaked Banana Millet Muffins

(Taken the next morning)

Uh…YUM! That’s all I have to say about these muffins.  You will not believe how good they are for you either.  These are stock full of a variety of whole grains (even better if you include the soaking option) , eggs, good fats, fruit, and honey goodness. These are best when topped with grass-fed butter. And you can even get crazy with it by adding nuts or chocolate chips (a favorite with the kids).

I adapted this recipe for consistency from this recipe from Passionate Homemaking and they turned out fantastical both times I made them. They are an easy beginner recipe for soaking grains too as it turns out  well each time. Baby steps…

As I mentioned before it does contain a variety of grains. But you can mix them up if you like. These are readily available at any natural foods store and you can get the flour version of spelt and whole wheat pastry flour easily. The millet is not usually ground and if you don’t have a grain grinder then you could probably just do it in your regular blender. (let me know how that worked if you try it though)  I just used my blendtec and it worked like a charm.

So, lets get to it. Here’s what you need:

1 1/4 cup whole wheat pastry flour

1 1/4 cup spelt flour

1/3 cup Millet flour

3-4 medium-sized bananas

2 eggs (farm fresh preferred)

1/2 cup butter or coconut oil ( I used grass fed cultured butter but also had great success with coconut oil)

1/2 cup honey (raw if you can get it, local even betterit’s good for allergies)

1 cup acid medium (plain yogurt, kefir, buttermilk, whey, etc.)

1 tsp. of each: salt, baking soda, baking powder

about 1/3 cup applesauce

Easy soaking step: combine flour, acid medium, honey, butter or oil and place in a bowl overnight to break down the phytic acid and make the nutrients in the flour more digestible). You can cover it lightly.

The next day (or 12-24 hours later) add the remaining ingredients. You will need to use a hand mixer or whatever you have to get the job done. Mash the bananas up before mixing in with the other ingredients though. You want to whip the batter until it is smooth enough to ladle into muffin tins.

Once the batter is mixed completely go ahead and ladle it into greased muffin tins to about 3/4 capacity. Bake between 375-400 for about 15 mins or until golden on top. Take them out of the oven and let them cool a few mins. before slathering them with grass-fed butter and eating them.  These also freeze extremely well. We have them for breakfast along with a smoothie and everyone loves them! Can’t get enough.

Makes about 22 muffins


Soaked Buttermilk Biscuits

This recipe I adapted to add a soaking step to break down the phytic acid and unlock all of the vital nutrients in the whole grain flour but you can also just use sprouted flour as the original recipe calls for. If using sprouted flour then you can skip the soaking step. I pulled the original recipe from Kelly the Kitchen Kop. This is however a cheater cheater recipe because it does contain white flour. If someone has a recipe using 100% grains then please post! This was pretty straight forward and I will add a couple of tips to doing biscuits to help you along. This was my first attempt at making completely homemade biscuits of any kind and it turned out SO well! I was surprised. For some reason I had it in my head that making biscuits was hard. It’s not!

You can play around with what grain flour you use but I decided to go with the below combination and I think that the combination of using spelt flour with the unbleached white flour gave it a good consistency.

Here’s what you need:

1 cup splet flour (preferably freshly ground)

1 cup CULTURED buttermilk (or other acid medium like kefir, yogurt, etc.)

2 cups unbleached white bread flour

1 1/2 tbls. baking powder

1 tbl. rapadura sugar (or other low processed cane sugar)

3/4 tsp. cream of tartar

3/4 tsp. salt

3/4 cup palm oil shortening (spectrum oils)melted down


Soaking step:

Combine first two ingredients and let sit 12-24 ours. After 7 hrs. you do start to get some of the phytic acid break down so if you are trying to make it all in the same day, that’s fine. But soaking it the day ahead is easiest.

After you have completed the soaking step (you can also skip that step if you are in a hurry you just don’t get the benefits of soaking) combine the rest of the ingredients, roll into a ball and stick it in the fridge for a little bit so you can roll it out easier. It will have a similar consistency to pie crust at this point.

After the dough mixture has chilled some, pre-heat your oven to 400 and get your rolling-pin out. Roll out the dough and cut out circles using whatever you have. I used a cup. Alternately you can just pinch off pieces and put it on your greased cookie sheet. However you choose to do it, just make sure that the biscuits aren’t too thin. They will rise about an inch or so.

Stick it in the oven and let it bake for 10-15 mins. Biscuits are done when they are slightly browned on top, but not too much!

Let them cool a bit and enjoy! If you try this and experiment with other grain combination’s please share what you did! I would love to have an all grain recipe that still has a light texture to it. I might also try it next time with half butter/half shortening. That’s how I do my pie crusts and they come out great every time.

Yields: about 1 dozen


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