Minestrone Soup and Whole Wheat Bread


Minestrone Soup

10 cups water

vegetable bouillon

6 large carrots scrubbed clean and diced (setting ½ cup aside)

3 stalks of celery diced

1 medium onion diced

2 or 3 cups fresh or frozen green beans

1 cup frozen peas or corn

2 cups *kidney beans (soaked overnight in water, in the fridge) slow cook on low without lid until soft.  This will take many hours.

4 cups **sorghum grain or other grain (soaked overnight in water, in the fridge) slow cook on low without lid until soft. (or quinoa, brown rice)

8 roma tomatoes diced and lightly sautéed with garlic (or canned tomatoes)

Steam vegetables on low until tender. Blend some of the water, ½ cup raw carrot and the vegetable bouillon until smooth and pour in pan with the rest of the water.  Add the veggies, kidney beans, slow cooked grain and sautéed tomatoes.  Season with sea salt and fresh ground black pepper.

*Planning ahead with soaking and slow cooking the beans and grain will be worth your time.  You can soak and cook large amounts at a time and freeze what you don’t use for later.  To reheat just pour them in large strainer or colander and run hot water over them until warm. This process allows the nutrients to remain and keeps the PH alkalized.

Whole Wheat Bread


7-8 cups whole wheat flour (I prefer white wheat and kamut)

¼ cup ground flax seed

1 Tbls sea salt

2 ½ cups water

1 cup natural yeast starter or ½ cup warm water adding 2 ½ Tbls. active dry yeast and ½ tsp honey (dissolve yeast in water with honey).  *If using dry yeast option add another ½ cup water.

½ cup honey

½ cup coconut oil, olive oil or applesauce

2 Tbls apple cider vinegar or lemon juice

In a large bowl combine cups flour (add more later if needed), salt and flax powder and stir with a wire whisk. To the flour mixture add the water, yeast starter (or dry yeast in water), honey, oil or applesauce and apple cider vinegar or lemon juice. Mix with your hands until everything is well combined. The dough should pull clean from the bowl.  If the dough is too sticky add more flour ¼ cup at a time.  A moist dough is preferred to a dry dough.  If you feel your dough is too thick or dry add one TBLS water at time until you reach a softer texter. Cover with a damp towel and let it ferment for 12 hours (out on the countertop).

After over-night ferment knead the dough with your hands or mixer. Add flour ONLY if your dough is too sticky, you want the dough to easily pull off the side of the bowl.  If you add ¼ to 1 cup flour that is okay, the fermented dough will help the un-fermented flour to digest.

Separate into bread pans or rolls on pan and let the dough rise for 1 to 4 hours (warm oven to 100 degrees then turn oven off and let dough rise in warm oven).  Bake bread at 350 degrees for 25 to 30 minutes and rolls for 15 minutes.

*Setting dough out over- night is a fermenting process, it releases the enzyme inhibitors in the grain which allows the body to digest better- aiding the body to absorb nutrition.  TIP Search on-line for information on natural yeast starter. *Option- Use 2 cups Natural Yeast Starter and omit 1/2 cup water and ½ cup flour.

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