Wholesome Child : Wholesome Child full
shopping, cooking & kitchen essentials spaghetti bolognaise. If you do this every week for a couple of weeks, the freezer will begin to fill with wholesome emergency back-up plans for when cooking is not an option. Try to use similar ingredients in each cook-up session, for example asparagus tart, veggie muffins and spinach and cheese slice; salmon rissoles, fish nuggets and fish curry; or black bean brownies, choc chia bliss balls, raw slice, almond ganache cake and choc spread. You can also prepare ahead with batches of cooked grains such as quinoa, brown rice and even millet. Freeze and heat as needed. Seven more ideas 1. Freeze preservative-free or homemade dips and spreads. Instead of always tossing them out half eaten, on day of opening decant half into another container and freeze. 2. Freeze milk too. My husband is the only member of the family who drinks milk and organic full cream milk is hard to find in small cartons. So instead of wasting the leftovers, we now pour out half into a separate container and freeze for later use. FLOUR ALMOND ARROWROOT BUCKWHEAT How to bake with different flours WHEAT FLOUR BEST FOR RATIO TO Replace only 25% of total flour with almond flour ½:1 1:1 Replacing 50% of the total flour is best CHIA COCONUT 1:1 ¼-1 cup Baking and crumbing Baking, thickening and coating Biscuits, muffins, breads, pastry Baking Good for baking and thickening MILLET ¾:1 Replacing 20% of total flour is best QUINOA RICE ¾:1 ¾:1 Baking, thickening and coating Baking and coating Baking, thickening and coating FLAVOUR Nutty, rich and wholesome Relatively flavourless Earthy, nutty and a little bitter Nutty and wholesome Mild coconut flavour but easily overpowered Mildly sweet, relatively flavourless Earthy, nutty and sometimes bitter Brown rice has a nutty, wholesome taste; white rice is relatively flavourless SORGHUM TAPIOCA TEFF 1:1 Should be combined with other flours 1:1 Baking, thickening and coating Thickening and baking Baking and thickening Relatively flavourless NUTRITION High in fat with little saturated fat; low carbs and high protein. High in carbs and protein, fat free and low in fibre. High in fibre and potassium. Low in carbs, high in fibre and protein; rich in omega 3 fatty acids and calcium. High in fibre, protein and saturated fat; low carbohydrate content. High in carbs and fibre. Very alkaline, making it more digestible. High in protein, low in carbs and rich in iron. Slightly higher in carbs and lower in protein. Brown rice flour can be higher in fibre and contains iron, manganese and potassium. High in fibre and antioxidants. Sweet and starchy High in carbs and protein, fibre and fat free. Mild, sweet and earthy 31 Very high in calcium and higher in dietary fibre. TIP Tends to burn easily, so be careful when using as crumbing. Use as a replacement for corn flour or potato flour. Start by replacing only 25% of the total flour as the flavour. Can be used as a binder. Recipes without enough liquid can turn out dense as it absorbs a big amount of water. Use for flatbreads, hotcakes etc. Toasting the flour can reduce the bitterness. Can give your baked goods a gritty texture. Use for tortillas, flatbreads, cakes. Acts as a binding agent. Use for breads and cakes.