Using Whole Grains

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Using Whole Grains

Steam whole grains in water like you would rice, and try adding whole grain wheat, quinoa, and amaranth flours in baking.

If you’re not sure, start by replacing a quarter of the white flour in a recipe with whole grain flour and gradually increase the amount until you’re used to the taste and texture.

Don’t limit yourself to just one; try them all:  amaranth, barley, brown rice, buckwheat, corn, millet, oats, quinoa, teff, whole wheat, wild rice and more.

Recipe of the Day:  Orange Millet Scones

Active Preparation Time:  11 minutes

Total Preparation Time:  36 minutes

These scones are full of orange flavor and a crunchy pop, thanks to the millet kernels tucked into the dough – proof that whole grains can mean much more than just whole wheat.

The scones are layered with both millet flour and whole millet, a longtime nutrient-dense staple of Africa, Asia, and India.

Serve these breads as a snack with coffee or as an accompaniment to a simple meal.

Makes 6 servings (1 large scone each)

Nonstick cooking spray

2 tablespoons chia seeds (see Notes)

1 tablespoon egg replacer (e.g., Ener-G; see Notes)

1/4 cup honey or agave nectar

1/4 cup unsweetened plain plant-based milk

5 tablespoons soft dairy-free margarine

1-1/2 teaspoons fresh orange zest

1/2 cup millet flour (see Notes)

1/2 cup whole wheat pastry flour

1/2 cup uncooked whole millet

1 tablespoon baking powder

*Use as many organic ingredients as possible.

1.  Preheat the oven to 375°F.  Spray a baking sheet with nonstick cooking spray.

2.  Mix the chia seeds, egg replacer, honey, and plant-based milk together with an electric mixer or vigorously with a whisk for 2 minutes.

3.  Add the margarine and combine well.

4.  Stir in the orange zest, millet flour, whole wheat pastry flour, whole millet, and baking powder just until combined to make a soft dough (don’t overmix).

5.  Drop the batter by large spoonfuls onto the prepared sheet to make 6 scones.

6.  Bake for 20 minutes, until golden brown.  Serve warm.

Notes:  Egg replacer (e.g., Ener-G), available at many natural food stores, can replace eggs in many baked dishes.  Made of various plant starches and gums, egg replacer creates a light fluffy texture in these scones.  The chia seeds also offer emulsification properties in this recipe.  Although the egg replacer produces the best results in this recipe, you can omit it and add 2 tablespoons of additional whole wheat flour.

Millet flour is available at many natural food stores and online.  If you can’t find it, you can replace it with an additional 1/2 cup of whole wheat pastry flour.

You can store leftovers in an airtight container at room temperature for a few days or freeze for up to one month.

Variations:  You can make mini-scones by dropping 12 smaller spoonfuls onto the baking sheet in step 5.  You may also substitute lemon zest for the orange zest to make Lemon Millet Scones.  To make this recipe gluten-free, substitute a gluten-free flour blend (like Bob’s Red Mill or King Arthur Flour) for the whole wheat pastry flour and confirm all other ingredients are gluten-free.

Per serving:  262 calories, 9 g total fat (1 g saturated), 90 mg sodium, 40 g total carbohydrates (11 g sugar), 5 g fiber, 6 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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us 05-11

Dick and Lenay


from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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