Modern chefs and health spas alike are embracing the exciting, satisfying textures and flavors of ancient grains.  Whole grains, the seeds and fruits of cereal grasses, are packed with energy.  They supply the nutrients your body needs to properly digest and assimilate their natural  goodness.  On the other hand, most processed grains are stripped of their nutritious outer layers (the bran and sometimes the germ) removing most of their key nutrients, such as Vitamin E, protein and fiber.  What remains is the starchy inside, lacking flavor and texture.  Adding whole grains to your diet is good for body and soul. “All grain is ordained for the use of man and of beasts, to be the staff of life” (D&C 89:14).  Sir Francis Bacon (1561-1626) said:  “Acorns were good until bread was found.”



Greek Pita Bread

2 ¼ tsp yeast

3 cups flour

1 ½ tsp salt

¾ tsp sugar

1 Tbsp olive oil

1 cup plus 3 Tbsp warm water


Mix yeast, sugar and water and let set for about 5 minutes.

Mix flour and salt.  Add yeast and water mixture and olive oil to flour and knead with an electric bread mixer.  Place dough in an oiled bowl and cover with towel.  Place in a warm location until doubled in size.  Divide dough into 12 balls.  Roll out on floured board about 6 inches across.  Let rise for 30 minutes.  Bake on a stone at 450-475 degrees for 4 minutes, two minutes on each side.   If you don’t have a stone bake on a cookie sheet at 500 degrees for 4 minutes.



Yvonne’s Two Hour Bread

From grinding the wheat to out-of-the oven in under two hours!  Moist and delicious, my grandchildren’s favorite, especially with honey butter! - Yvonne Halls



8 cups whole grain flour (wheat or spelt)

2 Tbsp yeast

½ - ¾ cup gluten (If you don’t have gluten, use extra oil as per instructions below.)

2 Tbsp Dough Enhancer, (available from  the Kitchen Kneads store in Ogden.)  This is optional, but it helps the bread stay moist longer.

Mix above ingredients until yeast is well blended with the flour.


6 cups of semi-hot water (from the tap, not boiling water). 

Mix together for 1 minute with an electric bread mixer (2 minutes by hand, stirring constantly).

Let mixture sit with a cloth over the bowl for exactly 10 minutes (to get yeast working).


1 cup honey

½ cup oil (Use 2/3 cup oil if you want bread to be extra, extra moist or if you didn’t use gluten.)

2 Tbsp salt

6-7 additional cups of whole grain flour

Mix all together for 6 minutes with electric bread mixer or 10 minutes by hand.  (I have been told that Kitchen Aid type mixers need 10 minutes of mixing.  I use a Bosch bread mixer). 

Set oven to 170º

Grease pans well.  Divide dough into 4-5 loaves (five 8” pans or four 9” pans or whatever fits...), and put in pans and immediately set in preheated oven. Bake for exactly 20 minutes.  (It’s a good idea to set a timer!)

After baking 20 minutes at 170º, turn oven to 350º (without opening oven door), and bake 30 minutes more. 

After bread is done baking to a golden brown, remove bread from tins to cool completely before storing (if it lasts that long!)  Freezes well and lasts for days stored at room temperature and it is always moist! 


You can also use this recipe to make rolls and sweet rolls.  Make as above, but let rolls rise outside of the oven until double in size and then bake at 375 degrees for 15-20 minutes.

Ezekiel Bread

Ezekiel bread is said to be inspired by the biblical verse Ezekiel 4:9:  Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof.


1/2 cup dry barley

1/2 cup dry pinto beans

1/2 cup dry navy beans

1/2 cup dry lentils

1/2 cup warm water (110º)

2 pkgs. active dry yeast (1/4 oz. each)

6-7 cups whole wheat flour

1 tsp sugar

3 cups water

1 cups rye flour

1/3 cups honey or brown sugar

1/4 cups millet or cornmeal

2 tsp salt


In a large heavy pot combine barley, pinto beans, navy beans, and lentils; cover with water and bring to a boil. Reduce heat and let simmer two hours, adding water from time to time as needed, about 10 cups in all. Stir often with a wooden spoon but do not stir up the bottom of the pot if mixture becomes caked on the bottom. (Soaking will remove any burned part on bottom.)

After two hours, remove from heat, cover and set aside. Mixture should be pasty and thick. Do NOT puree.

In a large bowl sprinkle yeast on warm water; add sugar and stir until yeast is dissolved. Using a wooden spoon, mix in 3 cups of water, rye flour, honey or brown sugar, millet or cornmeal, oil and salt. Thoroughly mix in 3 cups prepared bean mixture. Batter should be lumpy - do not puree beans. Add whole wheat flour, 1 cup at a time, mixing well after each addition to make a soft dough.

 Turn out onto a well floured surface and knead in enough remaining flour to make firm but slightly sticky dough. Form into a ball and put into a well greased bowl, turning once to grease entire dough surface. Cover with a light towel and let stand in a warm place until doubled in bulk, about 2 hours.

Punch down dough and divide into 3 equal parts. Shape each part into a loaf and put into a well greased 9x5 inch loaf pans or 2 long loaves may be formed and arranged on a well greased cookie sheet. Cover with a towel and let stand in a warm place until doubled in bulk, about 1 to 1 ½ hours.

Bake at 350 degrees for 40 to 50 minutes until loaves are lightly browned on top and make a hollow sound when tapped. Cool in pans on wire rack for 10 minutes. Remove from pans and cool completely. Wrap in plastic wrap or foil when cool. Loaves may be frozen.




Johnny Cakes

This is a very old recipe that was probably introduced to the Pilgrims by the Indians and most likely had a place at the table for the first thanksgiving.  There are as many regional variations on this recipe as there are variations on its name.   Johnny cakes may be known as journey cakes, ashcake, battercake, corn cake, batter bread, corn cake, cornpone, hoe cake, mush bread, Shawnee cake, or corn dodgers depending on where you hail from.


2 cups cornmeal

1 tsp salt

2 tsp shortening

1 3/4 cups boiling water


Pour the boiling water over the other ingredients.  Beat well. When cool, form into thin cakes.  Bake 30 minutes in hot oven or Dutch oven until crisp.  Serve with butter or gravy.  Johnny Cakes can be cooked on a hot buttered griddle, baked in the oven, or cooked on a clean, buttered hoe.

 Wheat Pretzels

Rumor has it that the first pretzels were made hundreds of years ago by a diligent, frugal monk who was also a baker. Tired of discarding his dough scraps, the monk decided to roll them out and knot them to resemble hands and arms in prayer.

Soft pretzels should be eaten within a few hours of being baked since they have a tendency to become soggy. You can, however, stick them in a 350°F oven for approxi­mately 10 minutes to recrisp.  Whole-wheat flour adds another twist to pretzels. In addition to the added fiber, the whole wheat adds texture and flavor.

To make 12 ounces dough:
1 1/2 cups whole-wheat flour
1 package quick-rising yeast (2 1/4 teaspoons), such as Fleischmann's RapidRise
3/4 teaspoon salt
1/4 teaspoon sugar
1/2-2/3 cup hot water (120-130°F)
2 teaspoons extra-virgin olive oil

To make 1 pound dough:
2 cups whole-wheat flour
1 package quick-rising yeast (2 1/4 teaspoons), such as Fleischmann's RapidRise
1 teaspoon salt
1/2 teaspoon sugar
3/4 cup hot water (120-130°F)
1 tablespoon extra-virgin olive oil

1. Combine whole-wheat flour, all-purpose flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
2. Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
3. Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.




Whole Grain Pancakes

 Our daughter sent this recipe to us and titled the recipe “Dad, you’ll never go back.”  She was right. He’ll never go back since he tried this recipe.  It takes a little more effort, but it’s all natural and the taste is marvelous.  Use maple syrup, hot apples sauce, or other fruit to top!  -Yvonne Halls


1 ½ cup whole grain flour

3 tsp baking power

3 Tbsp sugar

¾ tsp salt

3 eggs

1 ¼ cups milk

3 Tbsp softened butter

1 tsp vanilla


Combine all ingredients and stir until smooth.


Whole Grain Pizza Crust

½ Tbsp yeast

1 tsp sugar

½ cup warm water

1 ¾ cups whole-wheat flour

¾ tsp salt

1 Tbsp Italian seasoning

1 Tbsp oil


Combine water, yeast, and sugar and let stand for 5 minutes.  Place 1 ½ cups flour and ¼ tsp salt and Italian seasoning in medium bowl; stir in yeast mixture and oil.  Knead until smooth and elastic.  Let rise 30 to 45 minutes or until double in size.




Sky High Biscuits

Flaky and golden, these biscuits have pleased diners since pioneer days. They are quick and easy to make and so much better than those in a can. You can make and shape them ahead; bake and serve hot from the oven.  15 minutes prep time.


3 cups whole wheat flour or spelt flour

4 1/2 tsp baking powder
3 Tbsp sugar
1/2 tsp salt
3/4 tsp cream of tartar
3/4 cup butter (take from fridge and cut quickly into little pieces)
1 egg, beaten
1 cup milk


In a bowl combine the flour, baking powder, sugar, salt and cream of tartar.

Cut in butter until mixture resembles coarse cornmeal, but there will be a few bigger chunks, which is okay.

Add egg and milk, stirring quickly and briefly. Knead lightly on floured board.

Roll or pat gently to 1-inch thickness. Cut into 1 to 2 inch biscuits (fancy shapes if desired). Place in a greased 10-inch iron skillet or on a 9-inch square pan. For crusty biscuits, separate on a cookie sheet.

Bake at 450 degrees for 12 to 15 minutes.




Whole Wheat Waffles

Put in blender and blend for 5 minutes:

1 cup whole wheat flour

1 ½ cups milk


Add and Blend:

2 eggs

1 Tbsp brown sugar

5 Tbsp oil

1 tsp salt


Add last and blend:

1 Tbsp baking powder and let stand about 5 minutes


Cook 3½ minutes in medium hot waffle iron.




Porridge is a simple dish made by boiling coarsely ground grain or meal in water or milk.  Porridge is one of the easiest ways to digest grains and is traditionally used in many cultures as a weaning food and to nurse the sick back to health.  Almost every culture has recipes for porridge made from their traditional grain.  In Germany, porridge is made from wheat and is called musmehlmus.  In Northern Italy, it’s made from corn and is called polenta.  In Scotland, porridge is made from steel-cut oats and is called simply, porage.  Allowed to cool a thick porridge will solidify.  Cut, fried, and wrapped in linen porridge has served double duty in the working man’s lunch pail.


HummusMid Eastern Dish

Not only is hummus one of the most recognized Middle eastern dishes, it is also one of the most versatile. The dip, made from chickpeas and sesame paste, can be served as an appetizer, side dish or as a light meal. Try it with warm, toasted pita wedges, your favorite veggies, or in lieu of butter on your bread. No matter how you try it, hummus is a delicious food that your taste buds won't forget!


4 cups cooked garbanzo beans

2 Tbsp tahini

4 cloves garlic

2 tsp ground cumin

1/3 cup lemon juice

3 Tbsp olive oil

pinch of cayenne pepper,

extra lemon juice, optional,

extra virgin olive oil, to garnish

paprika and chopped fresh leafed parsley, to garnish


Drain one can of beans.  Place beans including water from one can along with garlic in blender.  Mix until smooth.  Add remaining ingredients.  Blend well.  Refrigerate until ready to serve.  Tahini can be found in food stores such as Kitchen Kneads.   Serve with flat bread.



Hot Wheat Cereal

For each serving needed, use:

1/4 cup wheat

1 cup water

1/4 tsp salt (vary to taste)


Crack the wheat in a blender on high speed until broken into very fine pieces.  An easy way to do this is to feed the wheat from a funnel that is held tightly in the hole of the blender lid while the blender is running.    This feeds the wheat more slowly and cracks it more uniformly.  Run the blender for several seconds after all the wheat has been added and it reaches the consistency you want (almost a powder, but not quite). 


Bring water to a hard boil in a medium saucepan.  Add salt.  Reduce heat to medium and immediately add cracked wheat slowly while stirring vigorously to avoid lumping.  Stir occasionally while cooking.  Simmer for 10-15 minutes or until cereal thickens.  Eat with milk and sugar or honey.  Also good with berries or bananas.


Different wheat or grain varieties (e.g., hard wheat, soft wheat, or spelt) produce slightly different flavors and consistencies.  Try them to see what you like best, or make your own blend. 


For easy pan cleaning, fill the pan with water and allow to soak until the wheat paste loosens from the bottom of the pan.


Scottish Porridge

2 cups water

1/4 cup steel cut oats

Pinch of salt


Bring the water to a rolling boil.  Slowly pour the oatmeal into the boiling water while stirring vigorously with a spoon.  Keep stirring until the water returns to a boil, reduce the heat, cover the pan and simmer on low heat for 15 minutes while stirring occasionally.  Add salt and simmer for an additional 5-10 minutes until thick but pour-able.  Adding the salt too early is said to harden the grain and prevents it from swelling making a less creamy bowl of porridge.  Serve hot, topped with sugar, cream, or honey as available.


Impastoiata (Polenta with Beans)

Polenta was popular in the north of Italy.  While the south had their fields of wheat to make pasta, the north had grains to make polenta.  It is centuries old and was normally a dish for peasants, but now it is found in restaurants and in the grocery store.  

1 cup medium coarse or coarse ground corn meal

3 cups chicken stock

1 cup boiled beans

1 Tbsp olive oil


Bring water and chicken stock to a boil in a heavy pot that distributes heat evenly.  Add salt and reduce heat till water is simmering.  Take cornmeal by the handful and add to water slowly while stirring briskly with a long handled wooden spoon to avoid lumps.  Cook, stirring constantly for 20-30 minutes or until it becomes very thick and starts pulling away from the sides of the pot.  Stir in beans.  Serve hot.






Do you have a kinder, more adaptable friend in the food world than soup? Who soothes you when you are ill? Who refuses to leave you when you are impoverished and stretches its resources to give a hearty sustenance and cheer? Who warms you in the winter and cools you in the summer? Yet who also is capable of doing honor to your richest table and impressing your most demanding guests? Soup does its loyal best, no matter what undignified conditions are imposed upon it. You don't catch steak hanging around when you're poor and sick, do you?  Judith Martin (Miss Manners)


White Bean & Rice Soup

1 cup dried rice

4 cups chicken stock (or 4 tsp chicken bouillon and 4 cups water)

2 cups white beans (cooked)

1 tsp onion powder

1/2 tsp pepper

1 tsp salt

1/2 tsp celery seed


Bring chicken stock to a boil, add dry rice, cover and turn to low heat.  Simmer for about 1/2 hour or until rice is tender.  Add salt, pepper, onion powder and celery seed and beans.  Simmer until flavors blend.  This recipe can also be used as a casserole by decreasing the water or increasing the cooking time.




Finnish Split Pea Soup

Delicious to the taste, inexpensive, fast, and filling!  One of our family’s favorites. 

2 cups dry whole split peas

5 cups water or ham or chicken stock

2 tsp onion powder

Salt and pepper to taste

Wash peas well.  Bring stock to a boil.  Add peas and onion powder and cook until tender.  Blend by by hand or mixer until fairly smooth.  Add salt and pepper to taste.




Creamy Lentils

1/2 cup lentils

2 Tbsp oil

1/2 tsp onion powder

1/8 tsp garlic powder

1/2 tsp thyme

1 tsp cumin

Salt and pepper to taste


Cover lentils with water and bring to a hard boil.  Reduce heat, simmer for 20-40 minutes or until tender.  Add additional water as needed.  Drain lentils and set aside.  Sauté seasonings with oil for 10 minutes.  Add drained lentils and simmer until flavors blend.




Chick Pea Stew

2 tsp onion powder

1/8 tsp garlic powder

5 cups vegetable stock

1/2 cup corn meal (medium grind)

1/2 cup chick-peas/garbanzo beans (cooked)


Combine onion powder, garlic powder, and vegetable stock.  Bring to a boil over medium heat.  Stir in corn meal and chick peas.  Cover and simmer over low heat for 40 minutes.  Stir frequently to prevent corn grits from scorching. 




Greek Lentil & Barley Soup (Fakes)

Fakes (pronounced 'Fah-kehs') is a staple in the Greek kitchen, and is an especially filling and healthy meal. It is traditionally served with a drizzle of olive oil and lots of vinegar. Though the vinegar is of course optional, try it, it lifts the lentils and adds another dimension of flavor!


8 ounces brown lentils

1 cup pearl barley (optional)

1/4 cup olive oil

1 tablespoon minced garlic (or substitute garlic powder/salt)

1 onion, minced (or substitute onion powder/onion salt)

1 quart water

1 pinch dried oregano

1 pinch crushed dried rosemary

2 bay leaves

¼ cup tomato sauce

Salt and pepper to taste

2 tsp beef buollion

Vinegar to taste (see notes above)

Extra-virgin olive oil, for drizzling over top of hot soup


Place lentils in a large saucepan, cover with 1 inch of water. Place over medium-high heat and bring to a boil; cook for 10 minutes, then drain lentils into a strainer.


In a dry saucepan, add olive oil, and turn heat to medium.  Add garlic, onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.  Pour in lentils, 1 quart water, oregano, rosemary, and bay leaves.  Bring to a boil.  Reduce heat to medium-low, cover, and simmer for 10 minutes.


Stir in tomato sauce, buollion, vinegar, and season to taste with salt and pepper.  Cover and simmer until the lentils have softened, 30 to 40 minutes, stirring occasionally.  Add additional water if the soup becomes too thick.  Ladle into soup bowls, and drizzle with extra-virgin olive oil.




Sue’s Havana 'MOORS AND CHRISTIANS' (Served at RS Enrichment Fair)

6 servings        
One of the staples of the Cuban diet, moros y cristianos is a wonderfully poetic, historic name for the color combination of black beans and white rice. The beans are richly spiced (but meatless), and the dish makes great party fare, either on its own with a big salad of bright tropical vegetables and fruits, or as a side dish with roast pork or chicken.  -Sue Craven


1 pound dried black beans, rinsed and picked over

2 teaspoons salt

2 tablespoons olive oil

2 cups coarsely chopped onion

1 large green bell pepper, seeded and coarsely chopped

3 cloves garlic, finely chopped

2 teaspoons ground cumin

½ teaspoon cayenne

2 bay leaves

1 teaspoon sugar

1 tablespoon vinegar (any kind)

Freshly ground black pepper

2 cups raw long-grain rice

1 cup thinly sliced scallions, including green tops


Rinse and sort beans.  Bring to a boil and boil 2 minutes.  Soak 2-4 hours or overnight.  Drain and rinse well!  In a large soup pot, bring 8 cups of water to a boil.  Add the soaked beans and simmer until the beans are just tender, 1 to 1½ hours.  Drain, reserving the cooking liquid, and return the beans to the pot.


Meanwhile, in a large skillet, heat the olive oil. Add the onion and green pepper and cook until somewhat softened, about 5 minutes. Add the garlic, cumin, salt, cayenne and cook, stirring, for 1 minute.


Scrape the onion/green pepper mixture into the precooked beans. Add 3 cups of the reserved cooking liquid, along with the bay leaves and sugar. Simmer uncovered over low heat for about 30 minutes, until the beans are very tender. The beans should be quite thick but still soupy enough to ladle over the rice. Adjust the liquid as necessary. Discard the bay leaves and season with the vinegar and black pepper. (The beans can he made 2 days ahead and refrigerated, Reheat before serving with the rice, adding a bit more liquid if needed.)


For the rice, bring 4 cups of water to a boil in a large, heavy saucepan. Add the remaining 1 teaspoon of salt and the rice. Stir, reduce the heat to low, and cook covered until the rice is tender, about 20 minutes.


To serve, mound the rice on a large platter, make a well in the center, and spoon the beans into it, allowing some to spill out over the rice. Sprinkle scallions over the top.



Cuban Black Beans & Rice

This is another tangy tasty way to cook beans and rice.  This recipe is slightly more tangy and uses only powdered spices to flavor. - Yvonne Halls


2 1/3 cups dry black beans

4 cups water

2 Tbsp dried oregano

1 bay leaf

2 Tbsp olive oil

1 tsp onion powder

1 Tbsp ground cumin

1/2 tsp chili powder

2 Tbsp vinegar

1/4 tsp garlic powder


4 cups beef stock or 4 tsp beef bouillon plus 4 cups water

1 tsp salt

2 cups rice

Black pepper to taste


Soak the beans in cold water overnight making sure all beans are covered by 2 inches of water.

Drain and rinse the beans. Place them in a large soup pot or Dutch oven. Add garlic, oregano, and bay leaf to 4 cups of water.  Bring to a boil, then reduce heat to low.  Cover and simmer until beans are tender, approximately 2-hours.  Drain the beans and return to the pot or Dutch oven.

Heat the olive oil in a large skillet over medium heat.  Add the onion, chili powder, garlic powder and cumin.  Sauté about a minute to infuse oil. Stir the onion mixture and vinegar into beans. Season with salt and pepper to taste.

Meanwhile, in a medium saucepan, bring 4 cups of stock and 1 teaspoon salt to a boil. Add the rice, cover, reduce heat to low, and simmer until the rice is tender and the liquid is absorbed, approximately 15 to 20-minutes.  Serve the beans over the rice. 



Curried Rice and Lentils

1 cup long-grained rice
1 Tbsp curry powder
3 1/4 cups water
1/4 cup lentils
3 vegetable bouillon cubes
1/4  garlic powder
1/4 tsp pepper
1 medium onion, quartered and thinly sliced


 Combine all the ingredients in a slow cooker. Cover and cook on low for 4 to 5 hours.



Senate Bean Soup

This is a tasty meatless version of White Bean Soup.  It works well when you want an easy and inexpensive meal.  It’s very tasty.


1 lb. dried great northern beans (larger white beans)

2-4+ tsp ham flavoring

2 garlic cloves

3 medium potatoes, chopped in small pieces

1 cup chopped onion

1 cup chopped celery

3-4 carrots, grated

1 cup chopped Kale (optional)


Wash & soak beans overnight.  Add water to make 5 quarts.  Add ham flavoring and simmer 2 hours or until beans begin to mush.  Add potatoes, onion, celery, and garlic.  Simmer 1 additional hour.  Salt and pepper to taste.




Meatless Chili

Good and economical – about 15 cents per 1 cup serving. - Yvonne Halls

6 cups tomato sauce

3 cups chopped tomatoes

5 cups red beans, cooked

3 cups pinto beans, cooked

3 tsp beef bouillon

1 tsp onion salt

½ tsp garlic powder

Dash of red pepper flakes (if you like it spicy)

2 tsp cumin powder

½ tsp celery salt or ½ cup chopped celery

1 Tbsp chili powder

½ tsp black pepper

2 tsp salt

1 cups water

½ tsp oregano

2 Tbsp sugar


In a large pot, combine the beef plus all the remaining ingredients and bring to a simmer over low heat.  Cook stirring every 15 minutes, for 2-3 hours.  For spicier chili add additional black pepper and cayenne pepper. 




Carib Black Bean Soup Caribbean Black Bean Soup

2 1/2 cups dry black beans

6 cups water

3 Tbsp olive oil

2 onions, chopped – or 2 Tbsp onion powder

3 cloves garlic, chopped – or ¾ tsp garlic powder

2 tsp celery salt or 6 stalks chopped celery

2 cups water

8 cups chicken broth

1/2 tsp ground cayenne pepper

1 1/2 tsp ground cumin

2 Tbsp balsamic vinegar

1 Tbsp soy sauce

1/2 tsp ground black pepper


In a medium-size stock pot, add dried black beans and 6 cups of water, bring to a boil and cook 2 minutes.  Cover & soak 2-4 hours (or overnight).  In another large stock pot, heat olive oil and add onion, minced garlic and chopped celery. Sauté until vegetables are softened.


Drain and rinse soaked black beans. Add pre-soaked beans or drained and rinsed canned beans to vegetable mixture along with 2 cups water and broth. Bring to boil; reduce heat and simmer.

Add cayenne pepper and ground cumin. Partially cover the pot and simmer over low heat for 2 to 2 1/2 hours, or until beans are soft.


Puree soup in batches in food processor or blender. Return pureed soup to stock pot and simmer.

Add vinegar, sherry, soy sauce and pepper. Serve hot with a dollop of sour cream or yogurt and chopped green onions.




Simply Sweet Desserts


“The Gathering” Carrot Cake (served at RS Enrichment Fair) –Yvonne Halls

4 eggs

1 1/4 cups vegetable oil

2 cups sugar

2-3 tsp vanilla extract

2 ½ cups freshly ground spelt flour (2 cups purchased wheat or white flour can be used)

2 tsp baking soda

2 tsp baking powder

1 tsp salt

3 tsp ground cinnamon

1/4 tsp nutmeg

3 cups grated carrots

1 cup chopped pecans


½ pound butter, softened

12 oz ounces cream cheese, softened

3 cups confectioner’s sugar

1½ tsp vanilla extract

1 cup chopped pecans (optional)

Preheat oven to 350 degrees F. Grease and flour a 12”x17” pan.

In a large bowl, beat together eggs, oil, white sugar and 3 teaspoons vanilla. Mix in flour, baking soda, baking powder, salt, nutmeg, and cinnamon. Stir in carrots. Fold in pecans. Pour into prepared pan.


Bake in the preheated oven for 40 minutes, or until a toothpick inserted into the center of the cake comes out clean.  Watch carefully –do not overcook!   Let cool in pan for 10 minutes, then freeze (not necessary but it is easier to frost frozen).    


To Make Frosting: In a medium bowl, combine butter, cream cheese, confectioner’s sugar and 2 teaspoons vanilla. Beat until the mixture is smooth and creamy. Frost the frozen cake.   

Add chopped pecans to top if desired.



World War II Wacky Spice Cake

This cake was created by homemakers during the war when eggs were scare.


1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp cloves

3/4 tsp ginger

1 cup vegetable oil

3 1/2 cups spelt flour

2 1/4 cups sugar

1 tsp salt

2 tsp baking soda

1 Tbsp vinegar

1 Tbsp vanilla

2 cups water


Mix all together gently and pour into a 9” X 13” pan and bake at 350 degrees for 35-40 minutes.  Eat with frosting or without, both are delicious!


Orell’s Autumn Harvest Pumpkin Cake (Served at RS Enrichment Fair) -Orell Bindrup

1 (15 ounce) can canned pumpkin puree

2 cups white sugar

1 cup vegetable oil

3 eggs

2 ½ cups spelt flour

1 tsp baking soda

2 tsp baking powder

2 tsp ground cinnamon

1 tsp nutmeg

1 tsp ground ginger

2 tsp vanilla extract

1/2 tsp salt


½ pound butter, softened

12 oz ounces cream cheese, softened

3 cups confectioners' sugar

1½ tsp vanilla extract

1 cup chopped pecans (optional)


In a mixing bowl, beat pumpkin, 2 cups sugar, and oil. Add eggs, and mix well.

In another bowl, combine flour, baking powder and baking soda, spices, vanilla, and salt. Add these dry ingredients to the pumpkin mixture, and beat until well blended. Pour batter into a greased and floured half sheet pan (12” x 17”).


Bake at 350 degrees F for 30 - 40 minutes, or until cake tests done. Cool. Freeze (which isn’t necessary but it this makes frosting much easier).


To Make Frosting: In a medium bowl, combine butter, cream cheese, confectioners' sugar and 2 teaspoons vanilla. Beat until the mixture is smooth and creamy. Frost the frozen cake.   



Ginger Snaps scent from heaven…

This recipe has been a favorite of our family for several years.  These Ginger Snaps really don’t snap at all, as they are soft and chewy.  The recipe calls for Crystallized Ginger ground fine so they taste twice as good!  -Yvonne Halls

Cream well and long:

¾ cup butter

1 ½ cups sugar

2 eggs

1/3 cup of molasses

1 ½ tsp baking soda

2 tsp baking powder

1 pinch of salt

3 tsp pumpkin pie spice  

2 tsp apple cider vinegar

5+ Tbsp Sugar Ginger (Finely grind the crystallized ginger in your blender by dropping one to three chunks in at a time, through the little circle hole cut in the top of the blender lid, while blender is running on high.  Keep your hand cupped around the little circle or pieces will go flying all over your kitchen!)  Find this product in the Chinese food section of the grocery store or buy Organic Crystallized Ginger at GoodEarth, --it’ll save money over buying it in the spice section of the grocery store.



4-5 cups spelt flour (I haven’t tried wheat flour, but I have heard it’s also good.)  Add enough flour until the sides of the bowl just start to come clean when stirring.  You may also put the dough in the fridge for a short time to make the dough less sticky when rolling into a ball. 


Form into 1” balls and roll in sugar and place on lightly greased cookie sheet.  Bake at 325 degrees, 15-20 minutes.


Whole Grain Sugar Cookies

These cookies are lightly sweet, soft, and moist, perfect for kids and adult kids.  Frost to suit the season, if desired!  -Yvonne Halls


1 cup white sugar

1 tsp baking powder

1/2 tsp salt

1/2 tsp baking soda

1/2 cup butter

2 Tbsp milk

1 tsp apple pie spice

2 tsp vanilla extract

1 egg

2 cups whole wheat flour or spelt flour

2 tsp sugar

1/2 tsp ground cinnamon


Preheat oven to 375 degrees F 

In large bowl, combine first 10 ingredients and blend well. Stir in whole wheat flour.

Shape into 1 inch balls and place on ungreased cookie sheet, 2 inches apart.  Flatten each cookie slightly with a fork. Combine sugar and cinnamon and sprinkle over each cookie.

Bake in pre-heated oven for 8 to 10 minutes or until light golden brown.




Honey Roasted Popcorn

Enjoy the fun of America’s favorite treat, without all the added artificial ingredients.  Your kids will love these!


1/3 cup honey
1/4 butter
1/2 brown sugar
4 cups popcorn
1/2 tablespoon milk

Mix in a bowl the honey, butter, brown sugar, and milk. Add popcorn. Mix. Spread on a pan and bake at 375 for 10 min. Watch carefully! Enjoy!!




Brown Sugar Popcorn

Makes 8 cups of fresh popped corn


¾ cup packed brown sugar

1/3 cup butter

1 heaping Tbsp light corn syrup

Mix sugar, butter, and corn syrup in a heavy pan over medium high heat.  Stir constantly, washing down the sides of the pan with a pastry brush dipped in hot water one or two times.  Bring mixture to a boil and boil for 2 to 2 ½ minutes.

Then add and stir in quickly:

¼ tsp baking soda

¼ tsp vanilla


Coat popped corn immediately with hot caramel. 




SHELF LIFE:  Best if stored in dark, dry, and cooler location, but almost anywhere will work! 

Text Box: Sugar			20+ 	years	
Wheat 			30+	years
Beans (dry)		8+	years
Dry Onions		8+	years
Rolled Oats		4-5	years
Rice			30+	years
Nonfat Dry Milk		2-3	years



Text Box: Dried Beans: For ¾ cup dried beans use 1, 16-ounce can of beans, drained and rinsed.
Garlic:  For 1 medium garlic clove, use ½ tsp minced fresh garlic or 1/8 tsp garlic powder.
Ginger:  For 1 Tbsp fresh ginger use 1 tsp dried.
Herbs:  For 1 Tbsp fresh herbs, use ½ to 1 tsp of dried herb.
Honey:  For 1 cup honey use 1 ¼ cup sugar.  
Onion:  For 1 small onion, use 1/3 cup chopped fresh onion, 1 Tbsp dried onion, or 1 tsp onion powder.



Text Box: BEANS:			Beans/Water Ratio	Cooking Time
Black Beans			1:3		1 ½ hours (Pre-soak)	
Garbanzo Beans (chick pea)	1:4		2-3 hours (Pre-soak)
Kidney Beans			1:4		1 1/2 hours (Pre-soak)
Lentils				1:2		30-45 minutes (No soaking)
Lima Beans			1:4		1 ½ hours large; 1 hour small (Pre-soak)
Navy White Beans		1:4		2 ½ hours (Pre-soak)
Split Peas			1:2		45 minutes (No soaking)
Pink Beans			1:3		50-60 minutes (Pre-soak)
Pinto Beans			1:4		2 hours (Pre-soak)
Red Beans			1:4		1 1/2 hours (Pre-soak)
Soybeans			1:3		3 hours (Pre-soak in fridge), cook thoroughly!
GRAINS:		Grain/Water Ratio 	Cooking Time
Barley (whole)			1:3		1 ½ hours
Barley (pearled)		1:3		35-45 minutes (less nutritious than whole) 
Buckwheat			1:3		15-20 minutes
Cornmeal (fine-course)		1:4 ½		8-25 minutes
Millet				1:3		35 minutes
Oats (whole)			1:3		2 hours
Oats (rolled)			1:3		20 minutes
Quinoa				1:2		20 minutes
Rye 				1:4		1 ½ hours
Spelt				1:3-4		1 ½ hours
Wheat	(whole)			1:4		1 ½ hours
Wheat (cracked)		1:2 ½		25 minutes (or less)
RICE:			Grain/Water Ratio 	Cooking Time
Rice (white)			1:2		15-20 minutes
Rice (brown)			1:2 ½ 		45 minutes

Quick Cook Method:  Sort and rinse beans.  Cover beans with 2” of water and bring to a boil and boil for 2 minutes.  Soak for 2-4 hours (or overnight).  Rinse really well and cook as per above to remove complex starches which cause gas and bloating (or try Beano, an enzyme that helps digest beans and other foods).   (Check your pressure-cooking guide for cooking beans quickly.) 

Keep cooked beans in air-tight containers for up to 5 days in the fridge or in the freezer for up to 6 months.  In high altitude you may need to cook beans a little longer (20-25%).   Many beans can be sprouted (as can grains) for a delicious salad or side dish. 

grains and bread

Estimating Container Weight:


1 case of 6 #10 cans = about one 6 gallon bucket

(1 #10 can from the Church Mill holds apx. 5 1/2 lbs of wheat, rice, or beans and therefore 1 case  (6 #10 cans) equals one 5 gallon bucket of wheat, beans, or rice if packed really tight or one 6 gallon bucket holds a little more than one church case. )





Other Necessities:


Bleach (Be sure sodium hypochlorite is the only active ingredient in bleach when used for water treatment)

Vitamins (see below)

Yeast, baking powder, baking soda, salt




Micronutrient Deficiencies, to consider:


Vitamin C deficiency:

Causes scurvy, muscular weakness, joint pain, bruising, depression, cork-screw hair, gums to hemorrhage and teeth to loosen.  Buy vitamin C tablets or ascorbic acid.


Vitamin A deficiency:

Causes night blindness, dry eyes, Bitot’s spots, corneal ulceration, soft of bulging corneas.  Buy inexpensive vitamin A to use with food storage.


Good Basics:


Honey & Molasses

Canned Tomatoes




Dawn Dishwashing Soap

Bar Soap


Disposable diapers