Wheat Flour Quotes

Thoughtful white people know they are inferior to black people. Anyone who has studied the genetic phase of biology knows that white is considered recessive and black is considered dominant. When you want strong coffee, you ask for black coffee. If you want it light, you want it weak, integrated with white milk. Just like these Negroes who weaken themselves and their race by this integrating and intermixing with whites. If you want bread with no nutritional value, you ask for white bread. All the good that was in it has been bleached out of it, and it will constipate you. If you want pure flour, you ask for dark flour, whole-wheat flour. If you want pure sugar, you want dark sugar.

Bakers can’t bake bread because they can’t get flour. So why do people burn wheat fields and kill bakers when it’s their fault there’s no flour?

It isn’t normal to live on milk and cream and cheese and ice cream and eggs and chocolate and wheat flour and alcohol. No! Man is a hunter. Most of the wheat flour should be fed to the animals. Let them go through the arduous labor of converting fodder into meat fat. And then eat the animal. That is the smart thing to do.

bulk, including whole-wheat flour and much-loathed carob chips.

The basic necessities of human life are water and fire and iron and salt and wheat flour and milk and honey, the blood of the grape and oil and clothing.

And to the flour add water, only a thin stream whispering gathered rains of a reticent winter. And to the flour add oil, only a glistening thread snaking through ridges and ravines of what sifts through your fingers, what sinks, moist and burdened between your palms. And in the kneading hinge forward, let the weight of what you carry on your shoulders, the luster of your language, shade of your story press into the dough. And to the dough bring the signature of your fingertips, stretch the canvas before you, summer linen of wheat and autumn velvet of olive oil, smooth like a map of silence and fragrance, of invisible terrains of memory.

We've gone through some kind of a metamorphosis over the years. We've made food very easy to get calories from." He talked about the greater degree to which we refine foods now; an example is how we mill away the bran from brown rice and whole wheat flour. As a result the food is "light, it's white, it's very easy to swallow. It doesn't obstruct you in any way. It's easy to get a lot of calories without a lot of chewing." Because this kind of food disappears down our throats so quickly after the first bite, it readily overrides the body's signals that should tell us "I'm full.

Bread addiction is little different from that of alcohol or cocaine or heroin addiction, and sometimes it seems even more dangerous. Did you ever see a fat man praying for the soul of some poor alcoholic or drug addict? Yet he couldn’t stop his own helping of whole wheat toast for breakfast to save his soul.

Eliminate Foods with Flour (Wheat, Barley, and Rye) and Added Sugar

Bread shouldn't be some sort of bland, spongy starch that you use to push down your food. When it's done right, it's as complex as wine- the pleasantly sour flavor of well-fermented dough, the nutty quality of freshly ground wheat flour, the bitter caramel notes from the crust. Haven't you ever wondered why the Bible says Jesus is the bread of life? Bread was once worthy of that metaphor. Somehow I don't think He would like to be compared to Wonder Bread.

The wheat field needs clouds and sunshine. So in this slice of bread there is sunshine, there is cloud, there is the labor of the farmer, the joy of having flour, and the skill of the baker and then—miraculously!—there is the bread. The whole cosmos has come together so that this piece of bread can be in your hand. You don’t need to do a lot of hard work to get this insight. You only need to stop letting your mind carry you away with worrying, thinking, and planning.

ESTHER’S RECIPE FOR BOYFRIEND COOKIES Ingredients: 1 cup butter, softened ¾ cup granulated sugar ¾ cup brown sugar, packed 3 eggs 1 teaspoon vanilla ¼ cup whole wheat flour ¼ cup soy flour 3½ cups quick-cooking oatmeal 1½ cups salted peanuts, coarsely chopped 1 cup carob chips Preheat oven to 350 degrees. Cream butter and sugars. Add eggs and vanilla, beating until fluffy. Sift flours and add to creamed mixture. Fold in oatmeal, peanuts, and carob chips. Drop by teaspoon 2 inches apart on greased baking sheet and bake 8 to 10 minutes. Yield: 7 to 8 dozen cookies.

The next healthiest but suboptimal starch comes from broken grains, also known as flours. Whole wheat bread, for example, is denser and more caloric than wheat berries in their original form, but whole wheat flour itself is not inherently fatty or unhealthy. If you’re trying to lose weight, staying away from broken grains is probably a good idea because broken grains are more concentrated in calories and generally don’t have as much fiber as whole grains, so they’re absorbed quickly in the system. The worst starch comes in refined foods and is combined with fats and sugars in products like muffins and cake. These starchy foods will put weight on you fast, but it’s largely because of the added fats and sugars.

What makes good bread? It is a question of good flour and slow fermentation. In the old days we used to leave the dough to ferment for at least three or four hours, and it wasn't necessary to put chemicals into the dough. Today the farmers get much bigger crops from the same piece of ground, but the wheat has lost its taste. And to make it look nice and white — comme un cadavre — the millers grind it up fine and sift it, so you are left with very little except starch.

Gluten is the main protein in wheat, and is also present in barley and rye, but not corn. It is the constituent of flour that gives bread its elasticity when it rises. There are actually two gluten proteins, glutenin and gliadin. When gliadin is partially digested it can form quite a few opioid peptides, of which the most important is gliadomorphin (also, confusingly, called gliadorphin and gliadinomorphin). The important point for the current discussion is that gliadomorphin has a very similar structure to BCM7.

The salmon is perfectly cooked. The trace amounts of sugar contained in the wheat flour have combined with the butter in a chemical reaction that's creating a wonderful fragrance. It was all fried together for precisely the right amount of time to create a superb Meunière." "The squid liver was quickly sautéed in a dollop of butter as well, taking a bite of that with the Meunière is sublime! The butter's flavor gently wraps around the salty and pleasantly bitter taste of the liver, giving it a beautifully mellow body." "He added pomegranate seeds and tonburi to the soy sauce marinated roe! Those three completely disparate flavors meld into a seamless whole thanks to butter! Not only does it have an amusing texture, the roe doesn't have its typical greasiness either!" *Tonburi, also called land caviar, is the seeds of the summer cypress plant. It's texture is similar to caviar.* He's used mounds of butter in so many different facets of the dish, but it somehow hasn't made the flavor heavy at all. The secret to that lies in the bed of special sushi rice hidden underneath the seafood! "This sushi rice was made not with vinegar but with orange juice and lemon juice!" "So that's why he was squeezing that mountain of oranges!"

English Gingerbread Cake Serves: 12 to 16 Baking Time: 50 to 60 minutes Kyle Cathie, editor for the British version of The Cake Bible (and now a publisher), informed me in no uncertain terms that a book could not be called a cake "bible" in England if it did not contain the beloved gingerbread cake. When I went to England to retest all the cakes using British flour and ingredients, I developed this gingerbread recipe. Now that I have tasted it, I quite agree with Kyle. It is a moist spicy cake with an intriguing blend of buttery, lemony, wheaty, and treacly flavors. Cut into squares and decorated with pumpkin faces, it makes a delightful "treat" for Halloween. Batter Volume Ounce Gram unsalted butter (65° to 75°F/19° to 23°C) 8 tablespoons (1 stick) 4 113 golden syrup or light corn syrup 1¼ cups (10 fluid ounces) 15 425 dark brown sugar, preferably Muscovado ¼ cup, firmly packed 2 60 orange marmalade 1 heaping tablespoon 1.5 40 2 large eggs, at room temperature ¼ cup plus 2 tablespoons (3 fluid ounces) 3.5 100 milk 2/3 cup (5.3 fluid ounces) 5.6 160 cake flour (or bleached all-purpose flour) 1 cup plus 2 tablespoons (or 1 cup), sifted into the cup and leveled off 4 115 whole wheat flour 1 cup minus 1 tablespoon (lightly spooned into the cup) 4 115 baking powder 1½ teaspoons . . cinnamon 1 teaspoon . . ground ginger 1 teaspoon . . baking soda ½ teaspoon . . salt pinch . . Special Equipment One 8 by 2-inch square cake pan or 9 by 2-inch round pan (see Note), wrapped with a cake strip, bottom coated with shortening, topped with a parchment square (or round), then coated with baking spray with flour Preheat the Oven Twenty minutes or more before baking, set an oven rack in the lower third of the oven and preheat the oven to 325°F/160°C. Mix the Liquid Ingredients In a small heavy saucepan, stir together the butter, golden syrup, sugar, and marmalade over medium-low heat until melted and uniform in color. Set aside uncovered until just barely warm, about 10 minutes. Whisk in the eggs and milk. Make the Batter In a large bowl, whisk together the cake flour, whole wheat flour, baking powder, cinnamon, ginger, baking soda, and salt. Add the butter mixture, stirring with a large silicone spatula or spoon just until smooth and the consistency of thick soup. Using the silicone spatula, scrape the batter into the prepared pan. Bake the Cake Bake for 50 to 60 minutes, or until a wire cake tester inserted in the center comes out clean and the cake springs back when pressed lightly in the center. The cake should start to shrink from the sides of the pan only after removal from the oven. Cool the Cake Let the cake cool in the pan on a wire rack for 10 minutes. While the cake is cooling, make the syrup.

In summer, most ramen restaurants in Tokyo serve hiyashi chūka, a cold ramen noodle salad topped with strips of ham, cucumber, and omelet; a tart sesame- or soy-based sauce; and sometimes other vegetables, like a tomato wedge or sheets of wakame seaweed. The vegetables are arranged in piles of parallel shreds radiating from the center to the edge of the plate like bicycle spokes, and you toss everything together before eating. It's bracing, ice-cold, addictive- summer food from the days before air conditioning. In Oishinbo: Ramen and Gyōza, a young lifestyle reporter wants to write an article about hiyashi chūka. "I'm not interested in something like hiyashi chūka," says my alter ego Yamaoka. It's a fake Chinese dish made with cheap industrial ingredients, he explains. Later, however, Yamaoka relents. "Cold noodles, cold soup, and cold toppings," he muses. "The idea of trying to make a good dish out of them is a valid one." Good point, jerk. He mills organic wheat into flour and hires a Chinese chef to make the noodles. He buys a farmyard chicken from an old woman to make the stock and seasons it with the finest Japanese vinegar, soy sauce, and sake. Yamaoka's mean old dad Kaibara Yūzan inevitably gets involved and makes an even better hiyashi chūka by substituting the finest Chinese vinegar, soy sauce, and rice wine. When I first read this, I enjoyed trying to follow the heated argument over this dish I'd never even heard of. Yamaoka and Kaibara are in total agreement that hiyashi chūka needs to be made with quality ingredients, but they disagree about what kind of dish it is: Chinese, Japanese, or somewhere in between? Unlike American food, Japanese cuisine has boundary issues.

Let’s say we are making bread dough. We add a bit of yeast to the flour to make the bread rise. The yeast causes many tiny air pockets to form, which is what makes bread different from, say, a shingle. Now, as you eat the baked bread, your stomach acid and digestive enzymes enter those air pockets and rapidly break the molecules of flour into individual sugar molecules that then pass from your digestive tract into your bloodstream. Even whole wheat bread, with shreds of fiber remaining, is easy pickings for digestive enzymes—they have no difficulty entering the air pockets and digesting the starch in the bread. Pasta is different. It is not made with yeast, so it has no air pockets. If bread is like a pile of tiny twigs, ready to ignite with a single spark, pasta is like a cord of logs—it is much more compacted and “catches fire” more slowly. Even if you chew pasta thoroughly, there is no way it can digest as rapidly as bread—and that’s why it has a lower GI.

As he throws himself into one scheme after another, he draws lessons that improve his focus and judgment. He knits what he learns into mental models of investing, which he then uses to size up more complex opportunities and find his way through the weeds, plucking the telling details from masses of irrelevant information to reach the payoff at the end. These behaviors are what psychologists call “rule learning” and “structure building.” People who as a matter of habit extract underlying principles or rules from new experiences are more successful learners than those who take their experiences at face value, failing to infer lessons that can be applied later in similar situations. Likewise, people who single out salient concepts from the less important information they encounter in new material and who link these key ideas into a mental structure are more successful learners than those who cannot separate wheat from chaff and understand how the wheat is made into flour.

Bread plays favorites. From the earliest times, it acts as a social marker, sifting the poor from the wealthy, the cereal from the chaff. The exceptional from the mediocre. Wheat becomes more acceptable than rye; farmers talk of losing their 'rye teeth' as their economic status improves. Barley is for the most destitute, the coarse grain grinding down molars until the nerves are exposed. Breads with the added richness of eggs and milk and butter become the luxuries of princes. Only paupers eat dark bread adulterated with peas and left to sour, or purchase horse-bread instead of man-bread, often baked with the floor sweepings, because it costs a third less than the cheapest whole-meal loaves. When brown bread makes it to the tables of the prosperous, it is as trenchers- plates- stacked high with fish and meat and vegetables and soaked with gravy. The trenchers are then thrown outside, where the dogs and beggars fight over them. Crusts are chipped off the rolls of the rich, both to make it easier to chew and to aid in digestion. Peasants must work all the more to eat, even in the act of eating itself, jaws exhausted from biting through thick crusts and heavy crumb. There is no lightness for them. No whiteness at all. And it is the whiteness every man wants. Pure, white flour. Only white bread blooms when baked, opening to the heat like a rose. Only a king should be allowed such beauty, because he has been blessed by his God. So wouldn't he be surprised- no, filled with horror- to find white bread the food of all men today, and even more so the food of the common people. It is the least expensive on the shelf at the supermarket, ninety-nine cents a loaf for the storebrand. It is smeared with sweetened fruit and devoured by schoolchildren, used for tea sandwiches by the affluent, donated to soup kitchens for the needy, and shunned by the artisan. Yes, the irony of all ironies, the hearty, dark bread once considered fit only for thieves and livestock is now some of the most prized of all.

Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating. 2. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as of pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed). 3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables on page 110). 4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. 5. Eat nothing that is not on the acceptable foods list. And that means absolutely nothing! Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins. 6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. 7. Don't assume any food is low in carbohydrate-instead read labels! Check the carb count (it's on every package) or use the carbohydrate gram counter in this book. 8. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. 9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. Be sure to count each packet of any of these as 1 gram of carbs. 10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat. 12. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.

JUMBO GINGERBREAD NUT MUFFINS Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds. A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium BRATWURST WITH BELL PEPPERS AND SAUERKRAUT Living in Milwaukee has turned me on to the flavors of German-style bratwurst, but any spicy sausage (such as Italian, chorizo, or andouille) will do just fine in this recipe. The quality of the brat or sausage makes the dish, so choose your favorite. The spices used in various sausages will vary, so I kept the spices and flavors of the sauerkraut mixture light. However, this makes the choice of bratwurst or sausage the crucial component of this dish. You can also add ground coriander, nutmeg, and

I keep notations, like my mother. She had notebook after notebook of trials and errors, all written in her perfect penmanship on quad-ruled pages, a square for each letter to nest in. My journal is a thick black hardcover with unlined pages. Like her, I'm a technician, a statistician, copiously documenting slight variations in texture, color, taste. I'm a chemist. A quarter cup of rye flour added to the white wheat gives a sweeter flavor. A half teaspoon more salt and 78 percent hydration of the dough result in those coveted large, irregular rooms in the crumb. Mastering formulas, not recipes, in the quest for the perfect loaf. Xavier tells me not to bother. He doesn't believe in perfection. "Forget the ingredients. Forget the environment. 'You' are different each day. You can't replicate yourself. Your hands are stronger, or weaker. Your mind thinks different thoughts while kneading. Life is all over you, changing you. All that goes into the making comes out in the bread. It won't be the same from one batch to the next. Not ever." "It'll be close, though." "Close only counts in horseshoes and hand grenades." He's the artist. He makes me brave enough to try. With his encouragement, I've focused on the creativity of bread, writing my own recipes, exploring nontraditional flavors and shapes. Not all of them turn out well, but he tastes my failures with me, with layers of warm butter.

(1 = best, 11 = worst) 1. Raw fruits and vegetables (preferably organic) such as apples, grapes, melons, bananas, avocados, romaine lettuce, cucumbers, carrots, kale, tomatoes, etc.; raw honey, stevia (a natural sweetener) 2. Lightly-steamed, low-starch vegetables (all vegetables other than white potatoes, acorn and butternut squash, and pumpkin); pure maple syrup, agave nectar *Note that corn and legumes are starches, not vegetables. 3. Organic raw nuts and seeds (almonds, pine nuts, walnuts, macadamia nuts, sesame seeds, sunflower seeds, etc.) 4. Raw stone-pressed or cold-pressed plant oils (especially olive oil, though hemp seed and flax seed oils are also acceptable) 5. Cooked starchy vegetables (sweet potatoes, butternut and acorn squash, pumpkin, etc.) 6. Raw unpasteurized dairy products (particularly from goats and sheep) 7. Whole grains (brown rice, millet, whole wheat, buckwheat, etc.) 8. Pasteurized dairy and animal flesh (preferably limited to organic fish and minimal organic meat and poultry products) 9. All non-whole grain flour products (white bread, white rice, white pasta, white pizza dough, flour tortillas, etc.); sugar (white sugar, brown sugar, corn syrup, etc.) 10. Cooked animal fats/hydrogenated oils (lard, cooked oils, etc.), mainstream meats, poultry; soy products 11. Chemicals, artificial coloring and sweeteners (aspartame, saccharine, unnatural additives of all kinds)

It starts with a thwack, the sharp crack of hard plastic against a hot metal surface. When the ladle rolls over, it deposits a pale-yellow puddle of batter onto the griddle. A gentle sizzle, as the back of the ladle sparkles a mixture of eggs, flour, water, and milk across the silver surface. A crepe takes shape. Next comes cabbage, chopped thin- but not too thin- and stacked six inches high, lightly packed so hot air can flow freely and wilt the mountain down to a molehill. Crowning the cabbage comes a flurry of tastes and textures: ivory bean sprouts, golden pebbles of fried tempura batter, a few shakes of salt, and, for an extra umami punch, a drift of dried bonito powder. Finally, three strips of streaky pork belly, just enough to umbrella the cabbage in fat, plus a bit more batter to hold the whole thing together. With two metal spatulas and a gentle rocking of the wrists, the mass is inverted. The pork fat melts on contact, and the cabbage shrinks in the steam trapped under the crepe. Then things get serious. Thin wheat soba noodles, still dripping with hot water, hit the teppan, dancing like garden hoses across its hot surface, absorbing the heat of the griddle until they crisp into a bird's nest to house the cabbage and crepe. An egg with two orange yolks sizzles beside the soba, waiting for its place on top of this magnificent heap. Everything comes together: cabbage and crepe at the base, bean sprouts and pork belly in the center, soba and fried egg parked on top, a geologic construction of carbs and crunch, protein and chew, all framed with the black and white of thickened Worcestershire and a zigzag of mayonnaise. This is okonomiyaki, the second most famous thing that ever happened to Hiroshima.

This extreme situation in which all data is processed and all decisions are made by a single central processor is called communism. In a communist economy, people allegedly work according to their abilities, and receive according to their needs. In other words, the government takes 100 per cent of your profits, decides what you need and then supplies these needs. Though no country ever realised this scheme in its extreme form, the Soviet Union and its satellites came as close as they could. They abandoned the principle of distributed data processing, and switched to a model of centralised data processing. All information from throughout the Soviet Union flowed to a single location in Moscow, where all the important decisions were made. Producers and consumers could not communicate directly, and had to obey government orders. For instance, the Soviet economics ministry might decide that the price of bread in all shops should be exactly two roubles and four kopeks, that a particular kolkhoz in the Odessa oblast should switch from growing wheat to raising chickens, and that the Red October bakery in Moscow should produce 3.5 million loaves of bread per day, and not a single loaf more. Meanwhile the Soviet science ministry forced all Soviet biotech laboratories to adopt the theories of Trofim Lysenko – the infamous head of the Lenin Academy for Agricultural Sciences. Lysenko rejected the dominant genetic theories of his day. He insisted that if an organism acquired some new trait during its lifetime, this quality could pass directly to its descendants. This idea flew in the face of Darwinian orthodoxy, but it dovetailed nicely with communist educational principles. It implied that if you could train wheat plants to withstand cold weather, their progenies will also be cold-resistant. Lysenko accordingly sent billions of counter-revolutionary wheat plants to be re-educated in Siberia – and the Soviet Union was soon forced to import more and more flour from the United States.

6 cups Grape-Nuts Flakes 5 cups whole-wheat flour 5 teaspoons baking soda 3 cups Splenda 4 large eggs 1 quart low-fat buttermilk 1 teaspoon vanilla extract 1 cup unsweetened applesauce 6 large bananas, mashed

Many people who begin the Paleo diet aren’t aware that they’re suffering from allergic symptoms until they notice the symptoms have disappeared. Some of these symptoms include frequent headaches, stuffy nose, nausea, swelling of the hands and feet, or general bloating and puffiness. All of these are common immune responses and may go away when you stop exposing your body to the wheat, flours, additives and other ingredients that could be causing them.

If we are at a constant state of peace it is easier to have mental clarity. With mental clarity it is easier to memorize, retain, and recall the word of God. The more you grow in the Lord in these areas the easier it becomes to retain the word of God if applied correctly. Much like the statement, “the rich get richer” even so the “godly get godlier.” The best way to exercise ourselves mentally is also the same way we exercise ourselves in godliness. As we exercise ourselves towards godliness, we obtain the mind of Christ. A mind which is a loving, sober, holy, and a peacefully, wise mind. When seeking to memorize large amount of text it causes stress on the brain. As it is written, “And further, my son, be admonished by these. Of making many books there is no end, and much study is wearisome to the flesh.” Ecc 12:12  If we are not at peace within ourselves, but tired or stressed out already, then it only adds fuel to the fire. A fire we are trying to put out. Similarly, if we are overly excited it can also be difficult to tame our mind. An overly excited mind can act like a raging bull trampling about wherever it desires. In such a case we need to learn self-discipline. If it is hard for us to grapple our thoughts because our thoughts are running a rampage then we need to discipline ourselves to sit in the presence of the Spirit and have a mind that is at peace. Therefore it is good to meditate on the presence of the Lord and relax before you memorize that you may be ready for the memorizing marathon. Usually if you’re tired or very stressed out that is a time to take a break and rest in the Lord. Make sure you’re both getting plenty of sleep and resting in the presence of the Lord. By continuing in His spirit it will be easier to meditate on Him and His word when the time comes. As we stated before a marathon runner is mindful of their diet. Likewise certain foods can give us a cloudy head, whereas others can give us clarity. When we eat right it helps our mental state. By eating processed foods, refined sugars, highly salty foods, and highly fatty foods it can affect the mind so that it’s hard to think. There have been studies which have proven that after eating fast food many people become depressed, tired, and drowsy. But to keep yourself alert and healthy, it is better to eat whole grain foods, fewer salty foods, less foods high in fat, higher protein foods, and whole foods. Whole foods are foods with no processing. Such as eggs, unprocessed meats (chicken breasts, etc.), whole grains (oatmeal, rice, whole wheat flour etc).

The following grains and starches contain gluten: barley bulgur couscous farina graham flour kamut matzo rye semolina spelt triticale wheat wheat germ

Peanut Butter Cookies   Time: 30  minutes Servings: 24   You don’t have to give up cookies on a wheat-free or low-carb diet. These delicious cookies are also healthy with minimal ingredients. Ingredients: 1/2 cup coconut flour 1/4 tsp. salt 1 1/2 tsp. baking powder 1 1/2 cups peanut butter 1 1/2 tsp. pure vanilla extract 4 eggs How to Cook: Preheat the oven to 350 degrees Fahrenheit. In a large bowl, mix the coconut flour, salt and baking powder. Then, add the peanut butter, vanilla and eggs and mix well. Drop about 1 tbsp. of dough at a time onto a cookie sheet, leaving space between them. Bake the cookies for 10 to 12 minutes or until they are golden brown.     Tips: Skip the vanilla extract to make this recipe gluten-free.

Flour Specifications Specifications for floursΔ commonly include the percentage of protein required and the ash content. The following examples illustrate suggested specifications for some wheat flours. Specifications also contain origin, type of wheat, purpose, composition, package, and price.

Macaroni products can be made with other kinds of wheat flours, so durum wheat pasta products should be specified for high quality.Δ

Acorn squash sweet bread 2/3 cup flour ½ cup whole wheat flour ½ tsp. baking powder ¼ tsp. baking soda ½ tsp. cinnamon ½ tsp. ginger ¼ tsp. salt ¼ tsp. nutmeg ¼ tsp. cloves ¾ cup acorn squash, pureed ½ cup sugar ¼ cup honey, melted ¼ cup butter, melted 1 large egg ½ cup walnuts, chopped ½ cup raisins, optional

Happy Camper Tip #7   Jane Ann’s Apple Bars: Combine two cups whole wheat flour, one-fourth cup toasted wheat germ, two teaspoons baking soda, one teaspoon cinnamon, one teaspoon salt, and one-half teaspoon nutmeg. Set aside. In a large bowl, combine four cups diced apples, 1 cup sugar, 1 cup brown sugar, 1/2 cup oil, 1 cup chopped walnuts, 2 eggs and 1 teaspoon vanilla. Add flour mixture and blend well with a wooden spoon. Spread in a greased 13 x 9 pan and bake about 50 minutes at 350.

Happy Camper Tip #18   Red and White Oatmeal Bars: Melt two sticks of butter or margarine in a large microwave-safe bowl. Add one cup of white and one cup of brown sugar and stir well. Add two eggs, one teaspoon of vanilla, one-half teaspoon each of baking powder, baking soda, salt, and cinnamon, and one-fourth teaspoon nutmeg and mix. Stir in one cup of white flour, one cup of whole wheat flour, and one and a half cups rolled oats. Add one and a half cups white chocolate chips and one cup dried cranberries. Spread in a greased 9 x 13 pan. Bake at 350 for 35-40 minutes and cut into bars when cool. These store well and are a big hit with adults and kids alike. And like most desserts, they’re even better with ice cream or whipped cream.

However, many gluten-free foods are made by replacing wheat flour with cornstarch, rice starch, potato starch, or tapioca starch (starch extracted from the root of the cassava plant).

Sourdough Starter Ingredients Organic whole rye flour Raw honey Filtered or spring water (so bacteria-killing chlorine is removed) Mix 3 tablespoons (30 grams) lukewarm water (about 80˚ to 90˚F) with 1 teaspoon raw honey. Add 3 tablespoons (20 grams) rye flour and let this sit in a covered container for 1 to 2 days. The amount of time depends on the ambient temperature. If your kitchen is cool, the organisms will be less active and you’ll need more time. Ideally keep it at around 75˚F (24˚C). An oven with the light or pilot light on works well. If you can maintain an ambient temperature of 75˚F (24˚C), this first phase will probably take a day, which would be the case on your kitchen counter in the summer. If you simply ferment it in a cold kitchen in winter, it will likely take two days. When you pass by the starter, give it a mix with a spoon every now and again: your animals like oxygen in the initial stages. If they are happy, you will begin to see tiny bubbles forming on the surface of the starter as the organisms belch out carbon dioxide. This should occur after 1 or 2 days. At this point, add 3 tablespoons of rye flour, 3 tablespoons of water around 75˚F (24˚C), and 1 teaspoon of honey. Let it sit for 24 hours. Stir occasionally. Discard half the starter. Add 3 tablespoons of rye, 3 tablespoons of water, and 1 teaspoon of honey. Repeat this last step every 24 hours until the starter is bubbly and begins to rise noticeably. Once that happens, usually by day 5 or 6, you can stop adding the honey. The starter might weaken at that point (you’ve removed its sugar fix, after all), but proceed anyway. It will come alive again. When the mixture doubles in volume within 12 hours, you can think about making bread. Here’s the test to see if the starter is ready, after it has risen: carefully remove a bit of it (a tablespoon will do) and place it in a bowl of warm water. If it floats to the surface within a couple of minutes, you’ve got an active starter. If it sinks like a stone and remains under water, let the starter mature for another hour and try again. This whole process might take a week or more, especially in the winter. With my kitchen hovering around 65˚F (18˚C), it took me two weeks to achieve a predictable starter, with feedings every one to two days. Once the starter is bubbly and active, you can switch to whole wheat, or a mixture of equal parts white and whole wheat flour, in place of the rye. You can also increase the volume by using, say, 20 grams of the mature starter and then feeding it with 100 grams flour and 100 grams water.

The preparations also meant buying lots of food: eggs by the hundred, goose fat that had to be rendered and the cracklings, called "greeven" reserved for the holiday, potatoes by the sackful, nuts, wine, and of course matza. Father ate a different matza called "shmoora". It was baked of less refined wheat flour, under special supervision, with him present at the baking. Even to-day orthodox rabbis eat "matza shmoora". On the day before the Seder, all the dishes and glasses were put away and the pessach stuff put in place. All this to commemorate the exodus of our Israelite ancestors from bondage in Egypt and the rejoicing in freedom. In their hurry, they baked unleavened bread-matza. It was a time of good food, great expectations; it was also the joyous expectation of spring and warmth after our long, cruel winters. We would always get new shoes, socks, a new spring coat or a dress. We would put on the new clothes for the seder.

This is illustrated in the following case. A minister in an industrial section of our city, during the period of severe depression, telephoned me stating that he had just been called to baptize a dying child. The child was not dead although almost constantly in convulsions. He thought the condition was probably nutritional and asked if he could bring the boy to the office immediately. The boy was badly emaciated, had rampant tooth decay, one leg in a cast, a very bad bronchial cough and was in and out of convulsions in rapid succession. His convulsions had been getting worse progressively during the past eight months. His leg had been fractured two or three months previously while walking across the room when he fell in one of his convulsions. No healing had occurred. His diet consisted of white bread and skimmed milk. For mending the fracture the boy needed minerals, calcium, phosphorus and magnesium. His convulsions were due to a low calcium content of the blood. All of these were in the skimmed milk for the butter-fat removed in the cream contains no calcium nor phosphorus, except traces. The program provided was a change from the white flour bread to wheat gruel made from freshly ground wheat and the substitution of whole milk for skimmed milk, with the addition of about a teaspoonful of a very high vitamin butter with each feeding. He was given this meal that evening when he returned to his home. He slept all night without a convulsion. He was fed the same food five times the next day and did not have a convulsion. He proceeded rapidly to regain his health without recurrence of his convulsions.

American Heart Association has reported that 75 per cent of heart involvements begin before ten years of age. My studies have shown that in about 95 per cent of these cases there is active tooth decay. The important change that I made in this boy's dietary program was the removal of the white flour products and in their stead the use of freshly cracked or ground wheat and oats used with whole milk to which was added a small amount of specially high vitamin butter produced by cows pasturing on green wheat. Small doses of a high-vitamin, natural cod liver oil were also added. At this time the boy was so badly crippled with arthritis, in his swollen knees, wrists, and rigid spine, that he was bedfast and cried by the hour. With the improvement in his nutrition which was the only change made in his care, his acute pain rapidly subsided, his appetite greatly improved, he slept soundly and gained rapidly in weight

From the data presented in the preceding chapters and in this comparison of the primitive and modernized dietaries it is obvious that there is great need that the grains eaten shall contain all the minerals and vitamins which Nature has provided that they carry. Important data might be presented to illustrate this phase in a practical way. In Fig. 95 will be seen three rats all of which received the same diet, except for the type of bread. The first rat (at the left) received whole-wheat products freshly ground, the center one received a white flour product and the third (at the right) a bran and middlings product. The amounts of each ash, of calcium as the oxide, and of phosphorus as the pentoxide; and the amounts of iron and copper present in the diet of each group are shown by the height of the columns beneath the rats. Clinically it will be seen that there is a marked difference in the physical development Qf these rats. Several rats of the same age were in each cage. The feeding was started after weaning at about twenty-three days of age. The rat at the left was on the entire grain product. It was fully developed. The rats in this cage reproduced normally at three months of age. The rats in this first cage had very mild dispositions and could be picked up by the ear or tail without danger of their biting. The rats represented by the one in the center cage using white flour were markedly undersized. Their hair came out in large patches and they had very ugly dispositions, so ugly that they threatened to spring through the cage wall at us when we came to look at them. These rats had tooth decay and they were not able to reproduce. The rats in the next cage (illustrated by the rat to the right) which were on the bran and middlings mixture did not show tooth decay, but were considerably undersized, and they lacked energy. The flour and middlings for the rats in cages two and three were purchased from the miller and hence were not freshly ground. The wheat given to the first group was obtained whole and ground while fresh in a hand mill. It is of interest that notwithstanding the great increase in ash, calcium, phosphorus, iron and copper present in the foods of the last group, the rats did not mature normally, as did those in the first group. This may have been

Modern commerce has deliberately robbed some of nature's foods of much of their body-building material while retaining the hunger satisfying energy factors. For example, in the production of refined white flour approximately eighty per cent or four-fifths of the phosphorus and calcium content are usually removed, together with the vitamins and minerals provided in the embryo or germ. The evidence indicates that a very important factor in the lowering of reproductive efficiency of womanhood is directly related to the removal of vitamin E in the processing of wheat. The germ of wheat is our most readily available source of that vitamin. Its role as a nutritive factor for the pituitary gland in the base of the brain, which largely controls growth and organ function, apparently is important in determining the production of mental types. Similarly the removal of vitamin B with the embryo of the wheat, together with its oxidation after processing, results in depletion of bodybuilding activators. Refined white sugar carries only negligible traces of body-building and repairing material. It satisfies hunger by providing heat and energy besides having a pleasant flavor. The heat and energy producing factors in our food that are not burned up are usually stored as fat. In the preceding chapter we have seen that approximately half of the foods provided in our modern dietaries furnish little or no body-building or repairing material and supply no vitamins. Approximately 25 per cent of the heat and energy of the American people is supplied by sugar alone which goes far in thwarting Nature's orderly processes of life. This per capita use is unfortunately on the increase

program. I have shown how the robbing of the wheat in the making of white flour reduced the minerals and other chemicals in the grains, so as to make them sources of energy without normal body-building and repairing qualities. Our appetites have been distorted so that hunger appeals only for energy with no conscious need for body-building and repairing chemicals

buttermilk or coconut milk. Pulse until blended. In a large bowl, with an electric mixer on high speed, beat the egg whites until soft peaks form. Pour into the flour mixture and pulse until the egg whites are evenly distributed, but do not run the machine at a constant speed. Spread into the pan and bake for 40 minutes, or until a wooden pick comes out clean.

The kernels of wheat entered the aperture virtually in single file, as if passing between a thumb and an index finger. To mill any faster risked overheating the stone, which in turn risked damaging the flour. In this fact, Dave explained, lies the origin of the phrase "nose to the grindstone": a scrupulous miller leans in frequently to smell his grindstone for signs of flour beginning to overheat. (So the saying does not signify hard work as much as attentiveness.) A wooden spout at the bottom of the mill emitted a gentle breeze of warm, tan flour that slowly accumulated in a white cloth bag. I leaned in close for a whiff. Freshly milled whole-grain flour is powerfully fragrant, redolent of hazelnuts and flowers. For the first time I appreciated what I'd read about the etymology of the word "flour" -- that it is the flower, or best part, of the wheat seed. Indeed. White flour has little aroma to speak of; this flour smelled delicious.

Thumbprint Cookies These wheat-free cookies will rock your world, but they won’t mess with your diet. • 1 cup raw almonds • 1 cup rolled oats • 1 cup organic spelt flour • 1/2 teaspoon cinnamon • 1/2 teaspoon powdered ginger • 1/8 teaspoon nutmeg • 1/4 teaspoon sea salt • 1/2 cup canola oil • 1/2 cup honey • 1 teaspoon vanilla extract • Overnight Jam for filling Preheat oven to 350 degrees, and line a cookie pan with parchment paper. Use a food processor with metal blade to grind almonds into coarse flour, about 2 minutes. Add oats, flour, cinnamon, ginger, nutmeg, and sea salt, and process for 1 more minute. Add oil, honey, and vanilla extract, and continue to process until dough forms a ball. Wrap dough in plastic wrap and set aside for 15 minutes at room temperature. Using a tablespoon of dough, form balls and place on cookie sheet. Make a thumbprint in each cookie and fill with Overnight Jam. Bake about 15 minutes, until cookie bottoms are browned.

Yet there are problems with speeding up whole-grain bread, and they begin with the flour. Many if not most of the new whole-grain white breads on the market are made with a new variety of hard white wheat developed by ConAgra. This is why the bread doesn’t look like whole wheat: the specks of bran are white, or whitish. They are also microscopic: The wheat is milled by ConAgra using a patented process called Ultrafine that attains a degree of fineness never before achieved in a whole-grain flour. This resulting flour, called Ultragrain, makes for a softer, whiter whole-grain bread, but at a price. It is metabolized almost as fast as white flour, obviating one of the most important health advantages of whole grains: that our bodies absorb and metabolize them slowly, and so avoid the insulin spikes that typically accompany refined carbohydrates. A common measure of the speed by which a food raises glucose levels in the blood (and therefore insulin, an important risk factor for many chronic diseases) is the glycemic index. The glycemic index of a whole-grain Wonder Bread (around 71) is essentially the same as that of Classic Wonderbread (73). (By comparison, the glycemic index of whole-grain bread made with stone-ground flour is only 52.) So perhaps we really have gotten too smart for our own good. Using

Eliminate All Flour Products Eat your grains whole. Eliminate breads, bagels, pastas, pretzels, crackers, and corn and wheat tortillas. In general, the less a food is processed, the better for weight loss. Grinding changes two major characteristics of the food: First and most important, grinding a whole grain into flour increases the surface area of the food exposed to the intestinal tract, which increases the amount of nutrition absorbed in the intestines. This also increases the rate at which carbohydrates enter the bloodstream, where they raise insulin and blood sugar. Grinding a whole grain into flour increases absorption of calories and the rise in blood sugar and insulin by three to four times. Second, grinding disrupts the dietary fiber, thereby reducing its ability to slow absorption, lower insulin, regulate blood sugar, satisfy appetite, and enhance elimination.

Stand back far enough, and the absurdity of this enterprise makes you wonder about the sanity of our species. But consider: When millers mill wheat, they scrupulously sheer off the most nutritious parts of the seed—the coat of bran and the embryo, or germ, that it protects—and sell that off, retaining the least nourishing part to feed us. In effect, they’re throwing away the best 25 percent of the seed: The vitamins and antioxidants, most of the minerals, and the healthy oils all go to factory farms to feed animals, or to the pharmaceutical industry, which recovers some of the vitamins from the germ and then sells them back to us—to help remedy nutritional deficiencies created at least in part by white flour. A terrific business model, perhaps, but terrible biology. Surely

Wheat Blueberry Muffins   Ingredients required   1 1/2 cups flour (whole wheat) 1 pint blueberries (fresh) 1 egg 1/2 cup apple sauce (unsweetened) 1/3 cup fresh milk 1/3 cup oil (vegetable oil) 3/4 cup white sugar 2 tsp baking powder ½ tsp salt   Process   Take a large bowl and add flour, salt, sugar and baking powder; whip them so that a smooth mixture is ready. Meanwhile preheat the oven to 400°F. Take 12 muffin cups and grease them. In another bowl, whisk together egg, applesauce, milk and vegetable oil till everything blends together properly. Now it's time to add the blueberries; stir them lightly. Fill 2/3 of the muffin cups with this batter. Place these cups in the preheated oven and wait for 20 min. The muffins will then turn golden brown.

Greed and our food supply. It is greed that compels dairymen to skim every bit of goodness from milk to make other products and then to fill the swill left with chalk and sell it at profit. Greed tempts butchers to grind up the meat of sick cows with well ones and mix it into sausage along with offal and dung to extend the amount of 'meat' that they can sell. Greed motivates bakers to use flour devoid of the wheat germ and the nutritious outer husk and to add alum and chlorine to make bread look whiter and to cook faster. Americans are being poisoned, all in the name of profit, producing a weak-minded race of people who are given to lust and desire.

A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium

CHOCOLATE BANANA PANCAKES WITH WHOLE GRAIN Ingredients: 1¼ cup whole wheat pastry flour 3 tbsp. cocoa powder 1½ tsp. ground cinnamon 1 tsp. baking soda ½ tsp. salt ¼ cup sugar 2 tbsp. butter, melted, plus more for pan ½ tsp. vanilla extract 1 cup milk 1 medium very ripe banana, mashed (about ½ cup) 1 egg Sliced bananas and chocolate syrup, for serving Directions: Whisk the flour, cocoa, soda, cinnamon, and salt in a bowl and then set it aside. Whisk sugar, 1 tbsp. butter, vanilla, milk, banana, and egg

If there is murder in the heart, Stiofain, and blood on the hands, we must cleanse it with prayer and music and poems. If we do not . . .” He searched the boy’s eyes. “Stiofain, if I can wish for one thing, it’s that you hear me now. Don’t be flinging the wheat of your youth into the fire. Work it hard, grind your anger into flour, and some day, I promise you, we’ll be sitting down to feasts instead of funerals.” “Oh, Father,” the boy cried, “you are a fine spinner of words. But I am drowning in blood!

EASY SOURDOUGH STARTER Technically, the best sourdough starters are made without commercial yeast, but it’s easier to understand the properties of a sponge if you make an easy one to begin with. This one is simple and reliable. 2 cups potato water (water in which potatoes have been boiled until soft), lukewarm ½ cup rye flour ½ cup whole-wheat flour 1 cup unbleached white flour 2 tsp dry yeast In a 2-quart jar, mix the water, flours, and yeast until smooth. Cover loosely with cheesecloth and let stand in a warm spot, stirring every 24 hours, until bubbly and agreeably sour, usually 4–10 days. Taste it every day to know how it is progressing. When it is ready, store loosely covered in the fridge, refreshing it once a week by throwing away half the starter and adding 1 cup water, 1 cup white flour. Can be used in bread recipes, biscuits, pancakes, even corn bread.

The gluten content of the final wheat dough can be manipulated by the cook in a number of ways depending on the ultimate goal, whether it be sturdy bread or flaky pastry. (...) The first trick is to use exactly the right amount of water, for it is water that activates the gluten in flour. Fat is the second trick, and it helps the texture of pastry in a number of ways. Fat coats little packets of flour, waterproofing them and limiting the amount of water that gets in (less water, so less gluten), and it keeps the gluten strands 'short'. Little smears and gobbets of fat also separate the mini layers of dough, so that they form individual flakes or crumbs, not a solid mass.

In modern society, where anyone in theory can make money, it is difficult to appreciate that once upon a time wealth was tied absolutely to social class, and therefore social class determined what you ate, even to the extent of determining the type of pastry making up your pie. Farming and household manuals of the seventeenth and eighteenth centuries clearly instructed that the piecrust for the master's family be made from the finest wheat flour, whereas for the servants' piecrust the second milling of wheat or barley was to be used, or maslin (a mix of wheat and rye) or rye.

This is Giselda’s recipe: Acquacotta from the Maremma Ingredients: Two or three large onions; green vegetables (like cabbage or spinach); tomatoes; one egg per person, toasted bread, some grated pecorino cheese. Put a generous amount of good olive oil from the Maremma into a big pan. Add two or three large onions sliced up and gently fry them. Then turn down the heat and cook until the onions almost go mushy. Add tomatoes cut into pieces and continue to cook, adding herbs such as basil, and some chopped-up celery. When this has all cooked add water (but if there is good broth available, this is better). Boil for fifteen minutes. Fry some toasted slices of bread in a frying pan and sprinkle grated pecorino cheese on top. Add one egg per person (making sure they don’t all join together, so break them into the pan gently). After about one or two minutes, when the eggs begin to set, remove the pan from the fire. Pour the soup into dishes and put the bread and egg on top. We all LOVED the scrummy sweet Fritelle di San Giuseppe that we finished off supper with. Ingredients: Two glasses of water; two dessert spoons of very good olive oil; three dessert spoons of sugar; 250 grams of wheat flour; two whole eggs; one sachet of vanilla sugar (one gram); a pinch of salt; half a teaspoon of bicarbonate of soda, the grated zest of one lemon. In a pan, heat up water, sugar, salt, grated lemon zest and the oil. When it is boiling, remove from the heat and add all the flour immediately and all in one go. Stir very well and until well mixed (this will take about ten minutes). Leave the mix to cool down and then add both eggs one at a time. Mix well. ONLY AT THIS STAGE, add the bicarbonate of soda and vanilla and mix again for another two or three minutes. Pour plenty of oil into a frying pan and heat to boiling point and throw in the mix little by little (about the size of a large walnut). Fry – if the mixture has been properly prepared, it will swell in size immediately – and turn it with a fork so it cooks evenly. Remove from the heat and toss it in sugar immediately and then put on a cloth (to absorb extra fat) and eat when still warm and never cold!

Gnocchi à la Romaine (ROMAN GNOCCHI) YIELD: 4 SERVINGS ATHOUGH MOST PEOPLE associate gnocchi with the Italian kitchen, gnocchi à la parisienne (little dumplings made with choux paste) and gnocchi à la romaine, made from semoule des blé dur, called semolina in Italian, were standards on the menu of Le Plaza Athénée. I still love semolina gnocchi and make them a few times a year for family and friends. They make a great starter to a meal and are just as good as an accompaniment with poultry or veal. 2 cups whole milk ¾ teaspoon salt ¼ teaspoon freshly ground black pepper Dash of grated nutmeg ½ cup semolina (granulated hard durum wheat flour) 2 large eggs 1 teaspoon good olive oil ¾ cup grated Comté or Gruyère cheese (2 ounces) ¼ teaspoon salt ¼ teaspoon freshly ground black pepper ½ cup heavy cream Bring 1¾ cups of the milk to a boil in a medium saucepan with the salt, pepper, and nutmeg. As soon as the milk boils, pour the semolina into it in a steady stream while mixing it in with a whisk. Reduce the heat to low, and cook for 1 to 2 minutes, stirring occasionally with the whisk. The mixture should be very thick and smooth. Meanwhile, break the eggs into a small bowl, add the remaining ¼ cup milk, and beat with a fork until smooth. Add to the semolina in the pan, and mix in well with a whisk. Cook and stir for about 30 seconds, until very thick. Set aside while you line a 9-×-6-inch baking dish with plastic wrap, so the ends overhang the sides of the dish. Pour the mixture into it, and using the plastic wrap liner, press on the dough so that it is about ¾ inch thick. Let cool. Preheat the oven to 425 degrees. Cut the cold gnocchi dough into 3-inch squares (you will have 6 squares), oil a gratin dish with the teaspoon of oil, and arrange the gnocchi in the dish, leaving a little space between them. Sprinkle the grated cheese, salt, and pepper on top, and bake for about 15 minutes, until lightly browned and hot. Remove from the oven, and move the oven shelf 6 to 8 inches from the heat source. Pour the cream over the gnocchi, and return the dish to the oven. Immediately switch the oven setting to broil, and broil the gnocchi for about 5 minutes, or until nicely browned on top. Serve.

One would expect to find a comparatively high proportion of carbon 13 [the carbon from corn] in the flesh of people whose staple food of choice is corn - Mexicans, most famously. Americans eat much more wheat than corn - 114 pounds of wheat flour per person per year, compared to 11 pounds of corn flour. The Europeans who colonized America regarded themselves as wheat people, in contrast to the native corn people they encountered; wheat in the West has always been considered the most refined, or civilized, grain. If asked to choose, most of us would probably still consider ourselves wheat people, though by now the whole idea of identifying with a plant at all strikes us as a little old-fashioned. Beef people sounds more like it, though nowadays chicken people, which sounds not nearly so good, is probably closer to the truth of the matter. But carbon 13 doesn't lie, and researchers who compared the carbon isotopes in the flesh or hair of Americans to those in the same tissues of Mexicans report that it is now we in the North who are the true people of corn. 'When you look at the isotope ratios,' Todd Dawson, a Berkeley biologist who's done this sort of research, told me, 'we North Americans look like corn chips with legs.' Compared to us, Mexicans today consume a far more varied carbon diet: the animals they eat still eat grass (until recently, Mexicans regarded feeding corn to livestock as a sacrilege); much of their protein comes from legumes; and they still sweeten their beverages with cane sugar. So that's us: processed corn, walking.

You probably don’t think of your lunch as being constructed from powders, but consider the ingredients of a Subway Sweet Onion Chicken Teriyaki sandwich. Of the 105 ingredients, 55 are dry, dusty substances that were added to the sandwich for a whole variety of reasons. The chicken contains thirteen: potassium chloride, maltodextrin, autolyzed yeast extract, gum Arabic, salt, disodium inosinate, disodium guanylate, fructose, dextrose, thiamine hydrochloride, soy protein concentrate, modified potato starch, sodium phosphates. The teriyaki glaze has twelve: sodium benzoate, modified food starch, salt, sugar, acetic acid, maltodextrin, corn starch, spice, wheat, natural flavoring, garlic powder, yeast extract. In the fat-free sweet onion sauce, you get another eight: sugar, corn starch, modified food starch, spices, salt, sodium benzoate, potassium sorbate and calcium disodium EDTA. And finally, the Italian white bread has twenty-two: wheat flour, niacin, iron, thiamine mononitrate, riboflavin, folic acid, sugar, yeast, wheat gluten, calcium carbonate, vitamin D2, salt, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase, wheat protein isolate, sodium stearoyl lactylate, yeast extract and natural flavor. If

However, many gluten-free foods are made by replacing wheat flour with cornstarch, rice starch, potato starch, or tapioca starch (starch extracted from the root of the cassava plant). This is especially hazardous for anybody looking to drop twenty, thirty, or more pounds, since gluten-free foods, though they do not trigger the immune or neurological response of wheat gluten, still trigger the glucose-insulin response that causes you to gain weight. Wheat products increase blood sugar and insulin more than most other foods. But remember: Foods made with cornstarch, rice starch, potato starch, and tapioca starch are among the few foods that increase blood sugar even more than wheat products.

You should also eat eggs. Not “one egg per week” or some such non-physiologic restriction. Eat what your body tells you to eat, since appetite signals, once rid of unnatural appetite stimulants such as wheat flour, will let you know what you require.

Hidden Sources of Wheat Baguette Beignet Bran Brioche Bulgur Burrito Caramel coloring (?) Caramel flavoring (?) Couscous Crepe Croutons Dextrimaltose Durum Einkorn Emmer Emulsifiers Farina Faro Focaccia Fu (gluten in Asian foods) Gnocchi Graham flour Gravy Hydrolyzed vegetable protein Hydrolyzed wheat starch Kamut Maltodextrin Matzo Modified food starch (?) Orzo Panko (a bread crumb mixture used in Japanese cooking) Ramen Roux (wheat-based sauce or thickener) Rusk Rye Seitan (nearly pure gluten used in place of meat) Semolina Soba (mostly buckwheat but usually also includes wheat) Spelt Stabilizers Strudel Tabbouleh Tart Textured vegetable protein (?) Triticale Triticum Udon Vital wheat gluten Wheat bran Wheat germ Wraps

Then eliminate hidden sources by reading labels Eliminate hidden sources of grains by avoiding the processed foods that fill the inner aisles of the grocery store. Almost all of these are thickened, flavored, or textured with grain products, or grains are added as cheap filler and/or appetite stimulants. Living without grains means avoiding foods that you never thought contained grains, such as seasoning mixes bulked up with cornstarch, canned and dry soup mixes with wheat flour, Twizzlers, soy sauce, frozen dinners with wheat-containing gravy and muffins, and all breakfast cereals, hot and cold. (You will find lists of the hidden aliases for wheat and corn, in particular, that can be found in so many processed foods in Appendix B.)

ABSOLUTELY AVOID GLUTEN-FREE FOODS MADE WITH CORNSTARCH, RICE FLOUR, TAPIOCA STARCH, OR POTATO FLOUR. These are the four ingredients most commonly used in gluten-free processed foods. They are awful for health and will completely shut down any hope of weight loss, often resulting in outright, sometimes outrageous, weight gain and inflammation.

7–8 fresh white peaches, peeled and sliced in small wedges 1 tablespoon fresh lemon juice ½ cup white sugar 1 teaspoon of nutmeg ¼ cup of orange blossom honey 1–2 teaspoons of ground cinnamon cup whole-wheat flour

And are we meant to? Unsure despite my Catholic upbringing, I consulted The Celebration of Mass, as thorough a manual of Catholic ritual as you’ll find outside the Vatican. While nowhere was it stated that the consecrated host is literally Christ, it is most certainly treated as something beyond a quarter ounce of unleavened wheat flour. For example, one may not simply throw old, stale hosts into the garbage; they must be consumed by the priest, unless they are so moldy as to be inedible, in which case they are to be burned or mysteriously “done away with in the sacrarium.” And finally, “should anyone vomit the Blessed Eucharist, the matter is to be gathered up and put in some becoming place.

a shaggy dough. Work the butter into the dough until it is completely absorbed. Cover the bowl with a plate and let stand for 15 minutes. 2 Turn the dough 1 time. Cover the bowl tightly with plastic wrap and let rest for 3 to 5 hours. Generously butter an 8½ × 4½-inch loaf pan. 3 Lightly flour a work surface. Scrape the dough out of the bowl and transfer it to the

Mounted on a bay horse (or, according to some accounts, a palomino) with clipped tail and ears and a plow-horse’s harness, the abbot’s representative carried a whip, a seed bag of wheat, and a basket filled with 120 rissoles. These were crescent-shaped pastries made of rye flour, stuffed with minced veal cooked in oil. A dog followed, also with clipped ears and tail, and with a rissole tied around his neck. The agent circled a stone cross at the entrance to the court three times, cracking his whip on each tour, dismounted and knelt at the lion platform, and, if each detail of equipment and performance was exactly right so far, was allowed to proceed. He then mounted the platform, kissed the lion, and deposited the rissoles plus twelve loaves of bread and three portions of wine as his homage. The Sire de Coucy took a third of the offerings, distributed the rest among the assembled bailiffs and town magistrates, and stamped the document of homage with a seal representing a mitered abbot with the feet of a goat.

Instant yeast powder-1 tablespoon Oil-¼ cup Warm water-2 1/3 cups Salt-1 teaspoon Sugar-4 tablespoons Flour-4 cups Wheat flour-4 cups Lemon juice-1 tablespoon Sugar-3 tablespoons Ground cinnamon-1 teaspoon Directions

Pear Muffins P MAKES 12 MUFFINS; PREPARATION TIME 15 MINUTES, COOKING TIME 15 MINUTES 1 egg (or egg-free substitute) 1/3 cup golden syrup (for eczema-safe sweeteners see section entitled “Sweetener: rice malt syrup”; see Notes) 1 cup organic soy milk (G) or rice milk (see ‘Non-dairy milks’) 1/2 teaspoon real vanilla essence 1/3 cup rice bran oil 2 cups spelt flour (G) (wholemeal if available) 3 teaspoons baking powder (wheat-free) 1/2 teaspoon bicarbonate of soda (baking soda) 2 large ripe pears, peeled and diced Preheat the oven to 180°C (355°F). Place paper patty pans into the holes of a 12-cup muffin tray (or alternatively grease the muffin tray holes with rice bran oil). In a food processor, blend the egg, golden syrup, milk and vanilla essence until smooth. Then, while the motor is running, open the shute and slowly drizzle in the rice bran oil and blend well until smooth and creamy. In a separate bowl, sift the flour, baking powder and bicarbonate of soda and mix. Add the dry ingredients to the wet ingredients and briefly mix on low speed until combined (or alternatively use a spoon to mix). Then using a spoon, gently mix in the diced pear. Spoon the mixture into each muffin cup, filling each only three-quarters. Bake for 15 minutes or until slightly golden on top. Test with a toothpick to see if cooked; the toothpick should come out clean. NOTES These muffins can be stored in the freezer for 3 months. If golden syrup is not available use real maple syrup or rice malt syrup (rice malt syrup is not as sweet). If using egg, don’t eat the raw muffin mixture (see ‘Biotin’). Stage 2 only: if you are not sensitive to cinnamon, sprinkle a little cinnamon into the muffin mix before cooking.

Gluten and FODMAPs As the gluten-free diet is a popular diet trend and there is some overlap between it and the low-FODMAP diet, is it easier to think of this diet as gluten-free? When it comes to explaining this to your friends—yes. But actually, from a scientific standpoint, gluten and FODMAPs are totally different. Gluten is a protein, whereas FODMAPs are carbohydrates. What do they have in common? Both are found in wheat, barley, and rye. Confused? Foods are complex. Wheat is made of many components—some carbohydrates, some protein, even some fat. While the carbohydrate portion of wheat houses FODMAPs, the protein portion houses gluten. Therefore, when you take whole wheat and grind it up, the resulting flour will be high in FODMAPs as well as in gluten. Gluten-Free Bread May Not Be Low-FODMAP Bread Although we established that wheat is high in both gluten and FODMAPs, not all gluten-free bread is low-FODMAP. Even without wheat, gluten-free bread can be filled with all sorts of other ingredients, specifically sweeteners—I have seen gluten-free breads made with high-fructose corn syrup, apple or pear puree, inulin, honey, and agave nectar. While these breads are gluten-free, they are not low-FODMAP. Also, some foods that contain gluten, such as soy sauce and seitan, are low-FODMAP.

We all LOVED the scrummy sweet Fritelle di S. Giuseppe that we finished off supper with. Ingredients: 2 glasses of water; 2 dessert spoons of very good olive oil; 3 dessert spoons of sugar; 250 grams of wheat flour; 2 whole eggs; 1 sachet of vanilla sugar (1 gram); a pinch of salt; ½ teaspoon of bicarbonate of soda, the grated zest of one lemon. In a pan, heat up water, sugar, salt, grated lemon and the oil. When it is boiling, remove from the heat and add all the flour immediately and all in one go. Stir very well and until well mixed (this will take about 10 minutes). Leave the mix to cool down and then add both eggs one at a time. Mix well. ONLY AT THIS STAGE, add the bicarbonate of soda and vanilla and mix again for another 2 or 3 minutes. Pour plenty of oil into a frying pan and heat to boiling point and throw in the mix little by little (about the size of a large walnut). Fry – if the mixture has been properly prepared, it will swell in size immediately and turn it with a fork so it cooks evenly. Remove from the heat and toss it in sugar immediately and then put on a cloth (to absorb extra fat) and eat when still warm and never cold!

In the morning, on the day of remembrance, put the wheat in a bowl with walnuts, almonds and parsley. Add a message of devotion, a wish for the future, your gratitude to God. Sprinkle in cinnamon, not guilt. Throw in sesame seeds, throw away your fear. Turn out your mixture and create a mound - a monument to love. Brown some flour and sift. Add a layer of sugar. Press flat. Finally, crush the skin of a pomegranate with the remains of your fury and spread the seeds with love, in the shape of a cross.

INGREDIENTS 2½ cups stone ground whole wheat flour 1½ cups white flour (some bakers use whole wheat again) ½ cup rolled oats 1½ teaspoon salt 1 teaspoon baking soda 1¾ cups buttermilk 2 Tablespoons molasses or treacle (optional, but Siobhán uses it) Siobhán even splashes in some Guinness for luck. In a large bowl, combine all flour, oats, salt, and baking soda. In a separate bowl, whisk together the buttermilk and molasses. Make a well in the center of the dry ingredients and pour in the buttermilk mixture. (Add a drop of Guinness for good luck.) Stir with a fork or spatula until combined. Cover your hands with flour and knead the dough into a ball. Place the dough ball on a lined baking sheet and press it flat, a few inches thick. With a knife, make a cross on top of the loaf. Bake at 450°F for 15 minutes. Then reduce to 400°F and bake an additional 20 to 25 minutes, until the bottom of the bread sounds hollow when tapped. Note: I once asked an Irish woman for her brown bread recipe. She let me know that recipes are handed down, not out. So I pushed my luck and asked how hers was so soft. She relented on this and suggested longer baking times at lower heat, that is, 180 degrees for one hour.

In the blink of an eye everything was upside down: gentlemen, bakers, customers, bread loaves, counter, benches, bins, cupboards, sacks, threshers, wheat bran, flour, dough.” “What about the musketeers?” “They were busy guarding the Commissioner’s house. You can’t both sing in the choir and carry the cross.

He searched the boy’s eyes. “Stiofain, if I can wish for one thing, it’s that you hear me now. Don’t be flinging the wheat of your youth into the fire. Work it hard, grind your anger into flour, and some day, I promise you, we’ll be sitting down to feasts instead of funerals.” “Oh, Father,” the boy cried, “you are a fine spinner of words. But I am drowning in blood!

In Minnesota, they were seizing cars from every siding, from the Mesabi Range, from the ore mines of Paul Larkin where the cars had stood waiting for a dribble of iron. They were pouring wheat into ore cars, into coal cars, into boarded stock cars that went spilling thin gold trickles along the track as they clattered off. They were pouring wheat into passenger coaches, over seats, racks and fixtures, to send it off, to get it moving, even if it went moving into trackside ditches in the sudden crash of breaking springs, in the explosions set off by burning journal boxes. They fought for movement, for movement with no thought of destination, for movement as such, like a paralytic under a stroke, struggling in wild, stiff, incredulous jerks against the realization that movement was suddenly impossible. There were no other railroads: James Taggart had killed them; there were no boats on the Lakes: Paul Larkin had killed them. There was only the single line of rail and a net of neglected highways. The trucks and wagons of waiting farmers started trickling blindly down the roads, with no maps, no gas, no feed for horses—moving south, south toward the vision of flour mills awaiting them somewhere, with no knowledge of the distances ahead, but with the knowledge of death behind them—moving, to collapse on the roads, in the gullies, in the breaks of rotted bridges. One farmer was found, half a mile south of the wreck of his truck, lying dead in a ditch, face down, still clutching a sack of wheat on his shoulders. Then rain clouds burst over the prairies of Minnesota; the rain went eating the wheat into rot at the waiting railroad stations; it went hammering the piles spilled along the roads, washing gold kernels into the soil.

In 2011, the United States Public Interest Research Groups noted that “corn receives an astounding 29 percent of all U.S. agricultural subsidies, and wheat receives a further 12 percent.”7 Corn is processed into highly refined carbohydrates for consumption, including corn syrup, high-fructose corn syrup and cornstarch. Wheat is almost never consumed as a whole berry but further processed into flour and consumed in a wide variety of foods. Unprocessed carbohydrates, on the other hand, receive virtually no financial aid. While mass production of corn and wheat receives generous support, the same cannot be said for cabbage, broccoli, apples, strawberries, spinach, lettuce and blueberries. Figure 12.38 compares the subsidy received for apples to that received for food additives, which includes corn syrup, high-fructose corn syrup, corn starch and soy oils. Food additives receive almost thirty times more in subsidies.

Her kitchen was full of memories. This was where she demonstrated the god-given talent and craft that had made Sugar a success when she’d founded it at the age of twenty. This was where she had perfected her techniques and recipes---the dense Detroit pound cake, the light-as-air pastries, her signature champagne torte, and the bestselling kolaches had all been developed here in the homey old-fashioned kitchen. Biscuits, she often said, were the purest test of a baker’s skill. The ingredients were simple and technique was everything. Use flour from winter wheat and sift it twice. Keep a cube of butter in the freezer and shred it with the box grater. Wet your fingertips with buttermilk and handle the dough as if it were as fragile as a soap bubble.

RESISTANT STARCH AND FIBER CONTENT28 FOOD RESISTANT STARCH (%) RESISTANT STARCH (%) + FIBER (%) Black beans 27 70 Navy beans 26 62 Lentils 25 59 Split peas 25 58 Corn 25 45 Brown rice 15 20 Rolled oats 7 17 Whole wheat flour 2 14 Pasta 3 9 Potato 3 5

If they are to be turned into bread, grains have to be ground. When I was a little girl, my father decided to make some flour from the wheat we had grown on the farm. He tried pounding it with a pestle and mortar but all he got was broken grains, not flour. He put it through the hand mincer screwed to the edge of the table with the same result. Finally, he attacked it with a hammer on the flagstone floor. After he gave up, defeated, my mother cleared up the mess. It was sobering to realize that if the commercial millers had vanished, we could have starved even with barns full of sacks of wheat. To turn wheat into flour, you have to shear, not pound, the hard grains, which requires a grindstone, as the people of Lake Kinneret had discovered. A friend in Mexico, where hand grinding still goes on, showed me how it works. She knelt at the upper end of a grindstone, called a metate—a saddle-shaped platform on three inverted pyramidal legs, hewn from a single piece of volcanic rock (fig. 1.7). She mounded a handful of barley, took the mano, a stone shaped like a squared-off rolling pin, in both hands with her thumbs facing back to nudge the grain into place, and, using the whole weight of her upper body, sheared the mano over the grain. After half a dozen motions, she had broken the grains, which now clustered at the bottom end of the metate. Carefully scraping them up with her fingertips, she moved them back to the top, and started shearing again, this time producing white streaks of flour. By the time she had sheared the grain from top to bottom five or six times, she had produced a handful of flour.

I’m looking at flour like you would a carton of milk or a bag of peaches. Because it’s a fresh product. It’s alive.” “Versus everyone else?” I asked. “Everyone else pursues shelf life. Most flour preservation is done by toasting it slightly—it’s called kilning—and what you’re doing is drying out the grain further so there’s absolutely no moisture. That’s what we eat. Wheat picked long past ripeness, then broken apart, and then mummified. Mills are abattoirs for wheat.

13.  Macadamia Nut and Mock Banana Muffins Ingredients                  2 tablespoons wheat bran                  1 tablespoon soy flour                  1 cup soy flour                  1⁄2 cup Splenda (or other sugar substitute)                  1 teaspoon baking powder                  2 eggs                  1⁄2 cup heavy cream                  1⁄2 teaspoon banana extract or 1⁄2 teaspoon banana flavoring (no sugar added)                  1⁄3 cup club soda                  1⁄2 cup macadamia nuts, coarsely chopped Directions               Preheat oven to 375°F.               Spray (6 muffin) muffin tin with vegetable oil spray.               Mix wheat bran and 1 T soy flour, then coat the muffin tin with the mixture (do this step over a trash can!).               Mix soy flour, Splenda, baking powder, eggs, cream, and banana extract in a large bowl with a wire whisk.               Whisk in club soda.               Fold in nuts.               Fill muffin tins evenly, and bake for 20 to 25 minutes, using the toothpick test for doneness.              

THE GLUTEN POLICE The following grains and starches contain gluten: barley bulgur couscous farina graham flour kamut matzo rye semolina spelt triticale wheat wheat germ

The following foods often contain gluten: baked beans (canned) beer blue cheeses bouillons/broths (commercially prepared) breaded foods cereals chocolate milk (commercially prepared) cold cuts communion wafers egg substitute energy bars flavored coffees and teas French fries (often dusted with flour before freezing) fried vegetables/tempura fruit fillings and puddings gravy hot dogs ice cream imitation crabmeat, bacon, etc. instant hot drinks ketchup malt/malt flavoring malt vinegar marinades mayonnaise meatballs/meatloaf non-dairy creamer oat bran (unless certified gluten-free) oats (unless certified gluten-free) processed cheese (e.g., Velveeta) roasted nuts root beer salad dressings sausage seitan soups soy sauce and teriyaki sauces syrups tabbouleh trail mix veggie burgers vodka wheatgrass wine coolers

WES’S SIMPLE SOURDOUGH STARTER & BREAD STARTER Making a sourdough starter is the first step in opening the door to all kinds of delicious, nutritious, and traditionally baked breads and pastries. PREP: 5 minutes PROCESS: 3–5 days COOL: none 1-quart Mason jar with lid 1 five-pound bag of your favorite flour (non-white is recommended and an organic sprouted whole wheat flour gives a rustic sourdough loaf flavor) lukewarm water CREATING THE STARTER 1.​Mix ¼ cup flour and ¼ cup warm water in a Mason jar until it looks like a pancake mix. Based on your climate and altitude, you may need to add in a splash more water or flour. 2.​Cover the container loosely and allow mixture to stand overnight at room temperature. 3.​Repeat these steps and continue adding to the starter for the next four days. Between days two and three, your starter will begin to bubble. You should be able to see air pockets on the side of your Mason jar and “rivulets” or fine air bubbles on the top of your mixture by day five. If not, remove ½ cup of starter and continue the same steps for two more days. The starter should have a tangy aroma that’s not overpowering. The bubbling mixture is now ready to use for baking. MAINTAINING THE STARTER 1.​Store the starter in the refrigerator with lid. Once or twice a week remove ½ cup of starter and add ¼

I raced around getting ingredients on the recipe Victoria had given me. I started making the dough for the Iraqi pita, which Violet on YouTube said would need two hours to rise. I used whole-wheat flour, though I'd never seen my mother touch anything but all-purpose or cake; I wasn't taking any chances. I'd do it right. I went to three different bodegas before I finally found mangoes for pickling. They were small and hard as rocks, but I'd try leaving them in a paper bag with a dozen apples to hurry up the ripening. If that didn't work, I'd read something about microwaving them until they were soft, but I was a little worried about ending up with mango mousse. I bought Meyer lemons, thinking the sweetness could be nice, but as soon as I got home, I thought of my mother, her mouth shrinking into a knot: You used Meyer lemons? Like she'd never understand why I did the things I did. I went back out, got snowed on again, bought real lemons on the corner, and then went home and pickled them with ginger, paprika, garlic, and salt. I hoped they'd taste like they'd been marinating for months but I was starting to have a bad feeling. Things weren't exactly working out. I cut myself twice, accidentally, trying to use the mandoline to slice the onions "as thin as a breath." I made a bed of them that looked like a lattice. I sprinkled thyme on top. The whole thing looked like the side of a house in Scotland where roses grew like weeds. I hoped my mother liked Scotland, but I'd never asked her. I minced garlic until my hand was shaking.

Country Seed Bread Enjoy a variety of seeds in this hearty loaf.  Makes: 1 loaf Prep: 10 minutes Bake: 3 hours Ingredients 3/4 cup water 4 tsp honey 4 tsp canola oil 1/2 tsp salt 1 1/3 cups bread flour 2/3 cup whole wheat flour 3 tablespoons flax seed 4 tsp sesame seeds 2 tsp poppy seeds 1 ¼ tsp active dry yeast Directions To achieve a nuttier flavor, toast seeds on a baking sheet at 350 degrees for 4 minutes prior to baking bread; let cool completely before adding. Add ingredients to bread machine. Choose basic bread cycle.

Perilee’s Wartime Spice Cake 1 cup brown sugar, firmly packed 1 1/2 cups water 1/3 cup shortening or lard 2/3 cup raisins 1/2 teaspoon each ground cloves and nutmeg 2 teaspoons cinnamon 1 teaspoon baking soda 1 teaspoon salt 2 cups flour 1 teaspoon baking powder Boil brown sugar, water, shortening, raisins, and spices together for 3 minutes. Cool. Dissolve baking soda in 2 teaspoons water and add with salt to raisin mixture. Stir together flour and baking powder and add to raisin mixture one cup at a time, beating well after each addition. Pour into a greased and floured 8-inch square pan and bake at 325 °F for about 50 minutes. (Adapted from Butterless, Eggless, Milkless Cake, in Recipes and Stories of Early Day Settlers; and from Depression Cake, described in Whistleberries, Stirabout and Depression Cake: Food Customs and Concoctions of the Frontier West.) Hattie’s Lighter-than-Lead Biscuits 3/4 cup cooked oatmeal, cooled 1 1/2 cups wheat or rye flour 4 teaspoons baking powder 3/4 teaspoon salt 2 tablespoons lard, shortening, or butter 1/4 cup milk Mix oatmeal with sifted flour, baking powder, and salt. Cut in lard, shortening, or butter. Add milk and mix, forming a soft dough. Do not overmix. Roll out on lightly floured surface to 1/4 to 1/2 inch thick. Cut with floured biscuit cutter (or drinking glass) and bake on an ungreased cookie sheet at 425 °F for 12 to 15 minutes. (These are what Hattie served to Rooster Jim in Chapter 17.)

There are many good wheat-free, gluten-free versions of many of these foods, but you need to be careful about which ones you use. Many gluten-free products still contain wheat, and many wheat-free products still contain gluten. Also, many gluten-free flours are made of starches such as potato starch that are just as hard on your blood sugar as white flour. For condiments, sauces, and the like, read the labels carefully. For baked goods, snacks, and treats, it’s much better to make your own.

SLOW-COOKER MOROCCAN CHICKEN with Orange Couscous Thanks to a wonderful blend of spices and dried fruit, ordinary chicken gets a Moroccan makeover in this meal-in-one dish. Don’t be put off by the long list of ingredients—this dish is simple to put together. SERVES 6 | 1 cup chicken mixture and ½ cup couscous per serving Cooking spray CHICKEN 2 medium carrots, cut crosswise into ½-inch pieces 1 medium sweet onion, such as Vidalia, Maui, or Oso Sweet, halved lengthwise, thinly sliced lengthwise, and separated into half-rings 1 large rib of celery, chopped 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1½- to 2-inch cubes ⅓ cup dried plums, coarsely chopped ⅓ cup dried apricots, coarsely chopped ⅓ cup golden raisins ⅓ cup white balsamic vinegar 2 tablespoons all-purpose flour 1 cup dry white wine (regular or nonalcoholic) 3 tablespoons firmly packed light brown sugar 3 medium garlic cloves, minced 1 teaspoon ground cumin 1 teaspoon ground ginger 1 teaspoon ground cinnamon ¼ teaspoon cayenne 1 15.5-ounce can no-salt-added cannellini beans, white kidney beans, or chickpeas, rinsed and drained COUSCOUS ½ cup water ½ cup fresh orange juice 1 cup uncooked whole-wheat couscous Lightly spray a 3½- or 4-quart slow cooker with cooking spray. Put the carrots, onion, and celery in the slow cooker. Place the chicken cubes over the vegetables. Top with the dried plums, apricots, and raisins. Don’t stir. In a medium bowl, whisk together the vinegar and flour until smooth. Gradually whisk in the wine. Whisk in the remaining chicken ingredients except the beans. Pour over the chicken mixture. Don’t stir. Cook, covered, on low for 5½ to 6½ hours or on high for 2½ to 3 hours, or until the chicken and vegetables are tender. Stir in the beans. Cook, covered, for 5 to 10 minutes (on either low or high), or until the beans are heated through. While the beans are heating, in a small saucepan, bring the water and orange juice just to a boil over high heat. Remove from the heat. Stir in the couscous. Let stand, covered, for 5 minutes. Fluff with a fork. Spoon onto plates. Ladle the chicken mixture over the couscous mixture. PER SERVING calories 450 total fat 2.5 g saturated 0.5 g trans 0.0 g polyunsaturated 0.5 g monounsaturated 0.5 g cholesterol 44 mg sodium 108 mg carbohydrates 76 g fiber 11 g sugars 27 g protein 28 g calcium 99 mg potassium 833 mg dietary exchanges 3 starch 1½ fruit 1 vegetable 2½ very lean meat

Whole-Wheat Crepes 3 eggs ⅔ cup skim milk or unsweetened almond milk 2 tablespoons melted unsalted butter or butter substitute (optional) ¼ teaspoon salt ⅓ cup whole-wheat flour Beat the eggs, milk, butter (if using), and salt in a small bowl. Mix in the flour. For tastier crepes, cover the batter loosely and let sit either in the fridge or at room temperature for 30 to 60 minutes. Pour a heavy spoonful into a hot skillet, moving it side to side to spread the batter in a thin, even layer. Flip when it’s slightly brown on the edges.

Taking medicine only suppresses these symptoms of yours. Medicine doesn’t get to the root of the trouble. It only conceals it. The result is a more highly poisoned condition which may become chronic disease. All drugs are harmful to the system. They are contrary to nature. The same applies to most of the food we eat – white bread with all the roughage removed, refined sugar with all the goodness machined out of it, pasteurized milk which has had most of the vitamins boiled away, everything overcooked and denaturized. Why,’ M. reached into his pocket for his notebook and consulted it, ‘do you know what our bread contains apart from a bit of overground flour?’ M. looked accusingly at Bond. ‘It contains large quantities of chalk, also benzol peroxide powder, chlorine gas, sal ammoniac, and alum.’ M. put the notebook back in his pocket. ‘What do you think of that?’ Bond, mystified by all this, said defensively, ‘I don’t eat all that much bread, sir.’ ‘Maybe not,’ said M. impatiently. ‘But how much stone-ground whole wheat do you eat? How much yoghurt? Uncooked vegetables, nuts, fresh fruit?’ Bond smiled. ‘Practically none at all, sir.’ ‘It’s no laughing matter.’ M. tapped his forefinger on the desk for emphasis. ‘Mark my words. There is no way to health except the natural way. All your troubles’ – Bond opened his mouth to protest, but M. held up his hand – ‘the deep-seated toxaemia revealed by your Medical, are the result of a basically unnatural way of life. Ever heard of Bircher-Brenner, for instance? Or Kneipp, Preissnitz, Rikli, Schroth, Gossman, Bilz?’ ‘No, sir.’ ‘Just so. Well those are the men you would be wise to study. Those are the great naturopaths – the men whose teaching we have foolishly ignored. Fortunately,’ M.’s eyes gleamed enthusiastically, ‘there are a number of disciples of these men practising in England. Nature cure is not beyond our reach.’ James Bond looked curiously at M. What the hell had got into the old man? Was all this the first sign of senile decay? But M. looked fitter than Bond had ever seen him. The cold grey eyes were clear as crystal and the skin of the hard, lined face was luminous with health. Even the iron-grey hair seemed to have new life. Then what was all this lunacy? M. reached for his in tray and placed

Almond Flatbread Autophagy activators: SP, SA, SU, PO, VIT Makes 4 servings • Prep time: 5 minutes • Cook time: 25 minutes This flatbread uses high-protein almond flour instead of wheat or other grain-based flour, giving you a bread that won’t cause a spike in your blood sugar. Enjoy it with Tahini. 1 cup almond flour 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 4 tablespoons tea seed oil, plus more for brushing ½ large onion, thinly sliced 1 cup finely chopped kale 2 teaspoons chopped fresh rosemary 1. Preheat the oven to 450°F. Put a well-seasoned cast-iron skillet in the oven to preheat. 2. In a large bowl, combine the almond flour, salt, and pepper. While whisking, slowly add 1 cup lukewarm water and whisk to eliminate lumps. Stir in 2 tablespoons of the oil. Cover and let sit while the oven heats, or for up to 12 hours. The batter should have the consistency of heavy cream. 3. Carefully remove the hot pan from the oven, pour the remaining 2 tablespoons oil into the pan, and swirl to coat. Add the onion and return the pan to the oven. Bake, stirring once or twice, until the onion is well browned, 6 to 8 minutes. Add the kale and rosemary and stir to combine. 4. Carefully remove the pan from the oven and transfer the onion-kale mixture to the bowl with the batter. Stir to combine, then immediately pour the batter into the pan. 5. Bake for 10 to 15 minutes, until the edges look set. Remove from the oven and switch the oven to broil, with a rack a few inches away from the heating element. 6. Brush the top of the bread with 1 to 2 tablespoons oil. Broil just long enough for the bread to brown and blister a little on top. 7. Cut the bread into four wedges, and serve hot or warm with some grass-fed ghee or butter. Nutritional analysis per serving (¼ flatbread): fat 28g, protein 6g, carbohydrate 8g, net carbs 4g

Ingredients: 2 glasses of water; 2 dessert spoons of very good olive oil; 3 dessert spoons of sugar; 250 grams of wheat flour; 2 whole eggs; 1 sachet of vanilla sugar (1 gram); a pinch of salt; ½ teaspoon of bicarbonate of soda, the grated zest of one lemon. In a pan, heat up water, sugar, salt, grated lemon and the oil. When it is boiling, remove from the heat and add all the flour immediately and all in one go. Stir very well and until well mixed (this will take about 10 minutes). Leave the mix to cool down and then add both eggs one at a time. Mix well. ONLY AT THIS STAGE, add the bicarbonate of soda and vanilla and mix again for another 2 or 3 minutes. Pour plenty of oil into a frying pan and heat to boiling point and throw in the mix little by little (about the size of a large walnut). Fry – if the mixture has been properly prepared, it will swell in size immediately and turn it with a fork so it cooks evenly. Remove from the heat and toss it in sugar immediately and then put on a cloth (to absorb extra fat) and eat when still warm and never cold! * Yum!

The snare of “long-life” foods can directly affect our health. Take the average loaf of bread available today. To adapt the production of bread to the food industry’s goal of a large market for cheaply and efficiently produced foodstuffs, the wheat germ, which contains the natural oils that give bread its true, wholesome flavor and make it nutritious, has to be removed, since it causes bread to rot within a day. To make up for this loss of flavor and texture, the wheat, after it is heavily processed into white flour, is made into a bread-like product that contains preservatives and additives such as the infamous high fructose corn syrup (HFCS).42 Or, in the case of many organic packaged breads that last for days, organic sugars and other strange-sounding ingredients are added.