Sally- (LOL) I've PURCHASED all the books. Others, with "alphabet soup" lists of degrees behind their names, have blazed this trail before me. I'm just an information freak with an insatiable need-to-know, and I like to study whatever interests me. But as a friend once told me - knowledge isn't knowledge unless you share it. I've also taught foods and nutrition classes and 3/4 c. of granola is three servings of grain and could be as many as 300 calories (or more - depending on ingredients). I follow the old "Basic-4" for menu planning, rather than the too high-in-carbs for us Pyramid, and hubby and I only consume 4 grains a day. So 1/4 c. Nutola (recipe below) and kefir/yogurt does it for us. A friend did a nutritional analysis of my (lower-carb, low-glycemic) recipe "Nutola": 1/4-cup serving -protein: 3 g -fat: 10 g -net carbs (fiber subtracted from total carbs) - 10 -calories per serving: 147 NUTOLA 1/8 c. sesame seeds (I also like to substitute them with kasha - 4 less calories per serving) 1/2 c. walnuts 1/2 c. cashews 1/2 c. pecans 1/2 c. almonds 1/2 c. sunflower seeds 1/2 c. unsweetened coconut (large shred) 2 c. oatmeal Mix all together in a large container. In a glass 1-cup measuring cup, stir together: 3 T. coconut oil, melted (or 1/4 c. cooking oil) 1/4 c. Agave Nectar 2 T. maple syrup Add liquid ingredients to the nut mixture and stir to coat evenly. Place ingredients on a jelly roll pan. Bake in 300F oven for 30-40 minutes, stir with a wooden spoon every 10 minutes, or so. Cool, keep refrigerated in an airtight container. -Grainlady

We've been gone on a little fall trip, so I hope you didn't think I was ignoring your post. Glad you were able to find some information. Here's my 2 cents... -Grainlady SPELT - the ancient form of the wheat we have today (fyi - kamut, is the ancient form of todays durum wheat). Spelt has enough gluten to make a fairly good loaf of bread, and is good as a substitute for all-purpose flour in most baked goods, especially things where low-gluten is beneficial, such as quick breads, cakes, cookies, etc. If making a loaf of 100% spelt bread, don't expect a nice lofty loaf of bread, like you would get with high-protein bread flour, unless you also add some vital wheat gluten. The gluten in spelt is much less than all-purpose (or other wheat flour). It has 5,000 parts per million; compared to wheat which begins at 50,000 per million and goes up. Therefore, it takes much less kneading (when making a yeast bread) to develop the gluten. Due to the reduced amount of gluten, you may need less hydration if you substitute spelt flour for all-purpose wheat flour. Spelt is also called dinkel. A good cookbook on the subject is "The Spelt Cookbook" by Helga Hughes. All kinds of useful recipes. I mill spelt berries and use spelt almost as much as I do wheat, but usually in combination with wheat flour for yeasted or naturally-leavened breads. You'll find spelt flour readily available at most well-stocked health food stores. You can usually find it in wholegrain and white spelt (the bran and the germ removed). There is also sprouted spelt flour, which makes it easier to digest - available from Summers Sprouted Flour Co. OAT FLOUR: can be milled from the whole grain (2/3 c. oat groats = approx. 1 c. oat flour), or you can mill your own from oatmeal. It can't be substituted 100% for all-purpose flour due to lack of gluten. To make your own ground oat flour (yield: approx. 1 cup): 1. Place 1-1/2 c. oatmeal (quick or old-fashioned, uncooked) in a blender or food processor. 2. Blend or process for about 60 seconds. 3. Store in tightly covered container in cool dry place up to six months (keeps best refrigerated or frozen). 4. Use for baking, bread, thickening or dredging and browning. When used in baking, substitute up to, but not more than, 1/3 of the all-purpose flour called for with oat flour. Oat flour has a slightly sweet taste, and the crumb of foods will be more moist and crumbly (due to lack of gluten). SORGHUM is a flour I've developed a number recipes with. We have a mill outside of town that mills sorghum, and I developed the recipes for a tour of the mill. Once again, it is gluten-free and will not substitute for all-purpose. You will often find it used in glute-free baking. Sorghum Flour Information A. Problems substituting gluten-free grains. - You may need to use additional ingredients to reduce dryness, increase volume and tenderness, and enhance flavor. - Sorghum Flour tends to be gritty, so use with a mixture of other textures, like oatmeal. You can also use a soaked flour technique. - Add 1/2 to 1 tablespoon of corn starch to every cup of sorghum flour to improve smoothness and moisture retention. If you are allergic to corn, arrowroot flour can be used measure for measure where corn starch is used. Guar Gum, a binding agent, can be used in place of xanthan gum for corn sensitive individuals. Use HALF as much guar gum to replace xanthan gum. Guar gum contains fiber and can irritate very sensitive intestines. - Use xanthan gum as a binder and for moisture retention. Add 1/2 t. of xanthan gum per cup of sorghum flour for cookies and cakes; or 1 t. per cup for breads. [Xanthan gum helps to prevent gluten-free "goodies" from crumbling, a job normally performed by gluten. Xanthan comes from the dried cell coat of a microorganism called Zanthomonas capmestris. Though it sounds like a chemical, it is actually an all natural ingredient. Xanthan gum is derived from the fermentation of corn sugars, all corn sugars are removed in the processing os xanthan gum. Xanthan gum contains NO corn protein and is considered to be corn-free.] - Add a little extra oil or shortening if you feel your recipes are too dry. - Add an extra egg or egg white for improved smoothness and crumb structure. - Add a little extra baking powder and/or soda to boost rising properties. - Mix recipes longer. - Sorghum flour works well combined with other grain/seed/bean flours. It cuts the bitterness of bean flour. When using bean flour, the small white beans provide the least amount of "bean" flavor. It can't be substituted for all-purpose flour due to lack of gluten. ---------------- Nutella White Sorghum Flour Cookies 1/2 c. Nutella Chocolate Hazelnut Spread 1/2 c. butter 1/4 c. white sugar 1/4 c. brown sugar 1 egg 1/2 c. white sorghum flour 1/2 c. dried potato flakes 1/4 c. flaxmeal 1/2 T. cornstarch 1 t. baking powder 1 t. baking soda 1/2 t. salt Preheat oven to 325F. Line cookie sheets with parchment paper. In a large bowl, beat Nutella and butter with an electric mixer until light and creamy. Add the sugars and beat until fluffy. Beat in the egg just until mixed. In a medium bowl, combine the white sorghum flour, dried potato flakes, flaxmeal, cornstarch, baking powder, baking soda, and salt. Mix, BY HAND, only until ingredients are incorporated. Using a portion scoop, make dough into 1-inch balls. Place on prepared cookie sheets. Bake about 12 minutes. Remove cookie sheets from the oven and allow the cookies to rest on the sheets for 2 minutes then remove to a wire rack to completely cool. (These cookies are very soft when they come out of the oven, but get crispy when completely cool.) Makes 65, 2-1/2 to 3 inch cookies. ------------------ Sorghum/Spelt Banana Bread 1 c. mashed banana 1/4 c. agave nectar (or honey) 1/2 c. kefir (OR plain yogurt, buttermilk, or milk) 3 T. coconut oil (or butter), melted 1 egg lightly beaten 1 c. white sorghum flour 1 c. white spelt flour (OR wholegrain spelt flour) 2 T. flaxmeal 1 T. cornstarch 2 t. baking powder 1/2 t. baking soda 1/2 t. salt 1/2 t. cinnamon 1. Mix liquid ingredients (including bananas) in a small bowl. 2. Mix dry ingredients in a large bowl. 3. Make a well in center of dry mixture; add liquid ingredients, stirring until moistened. Do NOT use an electric mixer for this. 4. Spoon into two Junior loaf pans (7-1/2x3x2-1/4-inches) coated with cooking spray. 5. Bake in a preheated 350°F oven for 30-35 minutes or until a pick inserted in center comes out clean. 6. Cool in pans 5 minutes. Remove from pan and cool on a rack. 7. Yield: 2 small loaves, 13-14 slices each loaf. --------------- I have other recipes for cookies and one for brownies, if you are interested in them.

You'll love the Betty Crocker recipe because you can make up a few dinner rolls one day (good for small baking in a toaster oven), and cinnamon rolls or burger/sandwich buns on another day. The dough keeps several days in the refrigerator. I use whole wheat flour in the recipe - about 50% whole wheat, as well as 2-3 T. flaxmeal to add some nutrition and additional fiber. REAL, Hah! Friends and I were eating at a "famous" chicken restaurant in Arkansas. Friend asked, "Do you serve real mashed potatoes?" The waitress answered, "YES!". Friend gets said "real" potatoes and they are instant - we all had a taste to verify they were instant. She questions the waitress about them... Lo and behold, the NAME of the instant mashed potato flakes was, you guessed it, REAL Mashed Potatoes. DUH! So much for the interpretation of "REAL" mashed potatoes (hehehe). -Grainlady

WOW!!! What's old is new again..... ;-) dian57, your recipe looks great! I have a new-and-improved add-in choice since this thread - it's High-Maize Resistant Starch. High-Maize would be a good substitute for wheat germ (measure-for-measure) in the Cornell Bread Recipe. Wheat germ is unnecessary in the Cornell Bread Recipe IF you use at least a portion of freshly-milled whole wheat flour in the recipe to begin with...fresh wheat germ is already available in whole wheat flour. Milling your own flour will also assure the highest amount of nutrients from the wheat. This is why I find it amazing the Cornell Recipe didn't use whole wheat flour in the first place. The nutrients in freshly-milled whole wheat flour begin to degrade within 3-hours of milling, and the wheat germ oil oxidizes quickly. You will find wheat germ purchased as an individual ingredient is basically a rancid product - which means it's a free-radical, which is destructive to the body. The rancidity in the wheat germ purchased commercially is covered by the toasting they do to the raw germ. Rancid oils don't have to smell rancid to BE rancid. If they smell rancid, then they have been rancid for a VERY long time. If you want to add wheat germ to a recipe, add freshly-milled whole wheat flour - it's in there... I add High-Maize Resistant Starch to all my recipes for baked goods anymore. Here's a bit of information from King Arthur Flour: -Natural dietary fiber is derived from corn. It's an easy solution for adding fiber to your gluten-free diet. -One serving of Hi-maize (about 1 1/2 tablespoons) contains 6g of non-soluble dietary fiber: about 20% to 25% of your suggested daily requirement. -Substitute for up to 1/4 to 1/3 the flour in your baked goods; adjust up or down to taste. -Add to soups, sauces, and smoothies. -Wheat-free, soy-free, nut-free blend is packed in a dedicated gluten-free facility. King Arthur - 12-ounces for $6.95. I buy High-Maize 5-in-1 Fiber from Honeyville Grain. $18.49 for 5-pounds. http://store.honeyvillegrain.com/hi-maize5-in-1-fiber.aspx Here's what Honeyville Grain has to say about Hi-Maize: Hi-maize has some real health benefits. Hi-maize is lower in calories than the flour it replaces. Hi-maize delivers between 2-l kilocalories/gram while flour delivers 4 kilocalories/gram. Hi-maize also helps your body burn more fat and may lead to lower fat accumulation. Hi-maize helps maintain healthy blood sugar levels in healthy individuals because Hi-maize increases insulin sensitivity in healthy people. Hi-maize helps balance your energy in the hours following a meal. It has a lower impact in blood sugar and blood insulin than the flour it replaces. For individuals following a "carbohydrate-control" diet, it lowers the "net" or digestible carbohydrates in foods. Hi-maize promotes digestive health. The fiber in Hi-maize is fermented within the large intestine and encourages the growth of friendly bacteria (a "prebiotic" fiber). It reduces harmful compounds such as ammonia, while producing beneficial compounds such as short-chain fatty acids like butyrate, the preferred fuel for colon cells. Hi-maize is ideal for use in a gluten-free diet. Hi-maize is well tolerated. It is slowly fermented and does not produce the uncomfortable digestive side effects sometimes found with fiber. I add a heaping tablespoon to my morning smoothie (homemade kefir, 100% fruit juice, flaxmeal, High-Maize and a nutritional supplement. I also substitute up to 15-20 percent of the flour in a recipe with High-Maize. Another good substitute for wheat germ in the Cornell recipe is amaranth (I believe I mentioned it above in an earlier post). You could add whole amaranth seeds or amaranth flour (amaranth is so tiny it needs to be milled in a seed mill or in a coffee/spice mill). The seeds look like golden poppy seeds and I like to add amaranth seeds to quick breads. Amaranth flour is high in protein, and protein is why wheat germ is used in the recipe. The fiber content of amaranth is three times that of wheat, plus good amounts of iron and calcium. Amaranth also contains vitamin E (also found in wheat germ). Amaranth is easy to digest. The Cornell Bread Recipe was a good start to improving nutrition, fiber and protein in bread, but there are a lot of other things you can add to your recipes way BEYOND what was used in this "old science" recipe. -Grainlady