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yields 24 muffins
breads & muffins or cubed apple in a saucepan over low heat. Spread the glaze over the cooled muffins with the back of a spoon. 1 tablespoon arrowroot starch 4 tablespoons honey 1/3 cup juice or water 1/3 cup oil HONEY GLAZE 1 cup blueberries, chocolate chips, 1 teaspoon baking soda 4 cups kamut flour 2 cups apple cider, water, or juice ¾ cup oil 1¼ cups honey used to suit your individual needs. If you

HIGH-FIBER MUFFINS yields 15 muffins OAT AND WHOLE WHEAT BREAD yields 1 loaf or 8 rolls
“High fiber” doesn’t have to mean less flavor. The honey and molasses add a 1½ cups warm water 1. In a small bowl, pour the water over the yeast and honey. Let stand
rich sweet note to these highly nutritious muffins.
1 ounce fresh yeast until the yeast activates and bubbles begin to form, about 5 minutes.
¼–½ cup honey 2. Place the flours, oil, and salt in the mixing bowl of an electric mixer.
1 cup rolled oats or oat bran 1. In a large mixing bowl, combine all the ingredients. Let stand for 3 cups whole wheat or Add the yeast mixture, being careful not to let it come in direct con-
1 cup flax meal (see recipe note) 30 minutes. whole spelt flour tact with the salt. Knead for 2 minutes, then let rise for 30 minutes.
1 cup whole wheat flour or whole spelt flour 2. Preheat the oven to 350˚ F. Line 15 muffin cups with cupcake 1 cup oat flour 3. Knead the dough for an additional 8 minutes. Grease or line a 10-inch
(see recipe note) liners. ¼ cup oil loaf pan, or a cookie sheet for rolls).
½ cup honey 3. Drop the batter by spoonfuls into the lined muffin cups until ½ teaspoon sea salt 4. With a rolling pin, roll out the dough into a rectangle 1 inch thick.
¼ cup molasses two-thirds full. Sprinkle the tops of the muffins with rolled oats, Roll the sheet of dough jelly-roll style and tuck under on the two
4 eggs or 4 tablespoons apple if desired. sides. Place the loaf in the lined or greased loaf pan and let rise 30–40
spread 4. Bake for 25 minutes. Remove from the oven immediately. minutes. For rolls, divide the dough into 8 parts to form rolls and
¾ teaspoon baking soda place the rolls on the prepared cookie sheet. Let rise for 15 minutes.
½ cup oil 5. Bake the loaf for 40 minutes at 375˚ F, or the rolls at 350˚ F for 25–30
Rolled oats, for sprinkling minutes.
RECIPE NOTE Flax meal can be made
by blending flax seeds in a blender or coffee SPELT FLATBREAD yields 16 flatbreads
grinder. Freeze any extra flax meal for later
use to preserve its potency. Flatbread is bread that is usually made without yeast, and the dough is rolled flat before baking.
Sprouted whole wheat or sprouted whole Flatbreads eaten with salads and spreads make a nice lunch option, or top with cheese and sauce
spelt flour, where the grain is sprouted before to make a flatbread pizza.
it’s ground into wheat, can be used instead of 2 cups whole spelt flour 1. Line two cookie sheets with baking paper. Preheat the oven to 350˚ F.
regular whole wheat or spelt flour. ½ teaspoon baking soda 2. In the bowl of an electric mixer, combine the flour, baking soda, salt,

½ teaspoon sea salt and onion powder. In another bowl, whisk the egg, oil, honey, and
1 teaspoon onion powder milk substitute or apple juice.
(optional) 3. Add the liquids to the dry ingredients to form a smooth dough. Roll
1 egg out the dough into a rectangle 1/8 inch thick. Brush with the beat-
¼ cup oil en egg and sprinkle with the sesame seeds, poppy seeds, and/or
2 tablespoons honey minced onions.
1/3 cup milk substitute or 4. Cut the dough into 2x6-inch rectangles. Place on the prepared cook-
apple juice ie sheets and bake for 15 minutes.
1 egg, beaten
4 tablespoons each sesame
seeds, poppy seeds,
and/or minced onions

70 HEALTHY EVER AFTER yields 20 muffins or 1 loaf smoothies, soups, and sauces. the coconut water for making the fat in this recipe. Reserve liquid. You’ll be using only to separate the fat from the refrigerator for at least 5 hours Chill the coconut milk in the spelt flour. regular whole wheat or whole flour, can be used instead of sprouted before it’s ground into spelt flour, where the grain is whole wheat or sprouted whole RECIPE NOTE Sprouted the loaf or muffins

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muffins and sprinkle with the coconut flakes.

tablespoons of the mixture onto the blueberries and mix to coat. Set aside.

for sprinkling