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To Your Health Sprouted Flour Co. - November 2011 Newsletter


Peggy Sutton and Teresa at Weston A. Price Foundation conference in Dallas.

Hard to believe it’s almost the end of another year. How true it is that the older we get the faster time seems to pass us by. I’m certainly thankful for another year and hopeful of yet one more just around the corner. We’ve accomplished so much this year at To Your Health, adding new sprouted products, expanding our new facility, adding new employees, serving many new customers, implementing all the FDA food safety regulations and the mountains of paperwork documentation that goes with it (Bah Hum Bug!!), and trying to maintain life outside of the office which has been a real challenge. However, God is good and we’ve managed to make it through, remarkably unscathed for the most part.

Teresa (my sister–in–law) and I had a grand time at this year’s Weston A. Price Foundation conference in Dallas (see photo). I always enjoy talking with so many of you and getting to put a face with a name. Thanks to each of you who introduced yourself at the conference. It was the biggest WAPF conference yet; lots of valuable information concerning health issues. If you’d like to get copies of any of the workshops go to

Our new grain feature this month is QUINOA, one of the most popular items added to our product line this year. I’ve also included several recipes from my kitchen for the upcoming holidays with family gathering and kids home from school. Peggy's Picks (Peggy’s Bookshelf) is back this month, too.

FREE SHIPPING on orders of 15 pounds or more Sprouted Flour.

Be sure to take advantage of our FREE SHIPPING on 15 pounds or more of any of our products ordered through December 31st. Our flours will stay fresh in your freezer up to 14 months and our whole sprouted grains, stored in air tight containers, will stay fresh in your pantry for 2–3 years, so stocking up for the new year should be on your list of things to do this month.

Jeff and I want to wish everyone a very blessed Christmas season, joyous holidays, and happiness and warm hearts that being with family and friends bring. May God bless you each and every day!

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Quinoa: An Ancient Food Back in Fashion.

Quinoa: An Ancient Food Back in Fashion

Pronounced “KEEN-wah”, quinoa is a protein–rich food. Because this grain is so mild–flavored and versatile, you’ll find lots of easy quinoa recipes that will suit your taste. There are tons of great quinoa recipes at

Quinoa was a staple of ancient Andean civilizations. Today, thousands of quinoa varieties thrive, ranging in color from pale ivory to yellow and even purplish black. Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. Nature protects each grain of quinoa with a coating of saponin, a bitter, soap–like substance that acts as a natural insect repellent, so it is important to rinse quinoa well be fore cooking. Unlike other whole grains, the germ – the nutrient-rich middle layer of a grain – covers the entire kernel of quinoa. As quinoa cooks, the germ separates from the kernel, creating little white rings. When you see these rings, you know the grains are fully cooked.

Quinoa is good served hot or at room temperature. It works well in pilafs, stews, soups, salads and as a morning cereal drizzled with maple syrup. To cook quinoa for a pilaf or salad, you can use water or broth. For cereal, try apple or orange juice. To make the cooked grains fluffier, first rinse and roast them in a dry non-stick pan over medium-low heat, stirring until they become fragrant and pop. In about three minutes, when the popping stops, add the liquid, cover and cook until the quinoa is done, about 15 minutes.

EASY COOKING DIRECTIONS: 1¾ cups of water, 1cup quinoa. Bring water to boil, add quinoa. Simmer uncovered for 12 minutes. All liquid should be absorbed. Fluff with a fork. Makes 3½ cups. Serve hot or cold.

– Information source: LifeMed Media, Inc.,

Download this recipe as PDF

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Cranberry Apple Casserole.
  • 1 cup whole cranberries
  • 1 ½ cups un–peeled apples, chopped
  • ¾ cup maple sugar
  • ½ cup chopped nuts
  • ½ cup muscavado or coconut sap sugar
  • 2/3 cup sprouted wheat or barley flour
  • ½ cup sprouted rolled oats
  • ½ cup raw or organic butter, softened

Combine cranberries, apples and maple sugar in an ovenproof baking dish. Mix nuts, muscavado sugar, butter and rolled oats with flour (will be like a moist paste. Add 1 tablespoon of water if needed) and pat on top of cranberry/apple mixture. Bake at 350 degrees for 45 minutes or until browned and bubbly.

Download this recipe as PDF

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Delicious Carrot Cake
  • 4 pastured or organic eggs
  • 2 cups maple sugar (or your choice)
  • 1 cup coconut oil, melted
  • 2 cups sprouted wheat flour
  • 1 teaspoon sea salt
  • 1 teaspoon baking soda
  • ½ teaspoon aluminum–free baking powder
  • 2 teaspoons ground cinnamon
  • 2 cups organic carrots, grated

Beat eggs until fluffy; add sugar gradually. Pour oil into sugar mixture slowly; beat well. Sift dry ingredients together. Add to batter in 3 additions; beat well after each. Fold in carrots. Pour into 3 well-buttered 9–inch layer pans. Bake at 350 degrees for 35 minutes. Let cool 5 minutes and turn out onto a cooling rack. Let cool completely and ice.

To make the icing, follow the list below:

  • 1 8–oz. package cream cheese
  • 5 tablespoons butter, softened
  • 1/3 cup rapadura or maple sugar
  • 1 teaspoon vanilla

Using an electric mixer beat the cream cheese and butter together until light and creamy. Add the vanilla and blend. Add the sugar slowly to blend and then mix on high until the sugar has dissolved and the frosting is light and smooth. Spread between cooled cake layers and on top and sides.

Download this recipe as PDF

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Sprouted Black Bean Soup

Made with our sprouted black beans, this hardy soup will warm you on the coldest days this winter.

  • 10 slices (nitrite/nitrate–free) bacon, chopped
  • 2 medium organic onions, chopped
  • 6 cloves organic garlic, chopped
  • 2–3 cups chicken stock
  • 1 can (14.5oz.) organic chopped tomatoes
  • 2 tablespoons fermented ketchup
  • 2 teaspoons Worcestershire sauce
  • 1 tablespoon chili powder
  • 4 cups cooked sprouted Black Beans*
  • Sea salt and pepper to taste
  • Juice of ½ lime
  • Chopped cilantro for garnish
  • Sliced scallions for garnish
  • Sour Cream for garnish
  • Grated Cheddar for garnish

Put the bacon into a large heavy pot and place it over medium heat. Cook until it starts to give up its fat, about 4 minutes. Stir in the onions and cook, stirring until they start to turn translucent, about 4 minutes. Stir in the garlic and cook about 1 minute. Add the chicken stock, tomatoes, ketchup, Worcestershire, and chili powder. Stir in the beans, turn the heat to high and bring all to a boil. Reduce heat to low and let simmer for 15–20 minutes to blend flavors and thicken soup. Stir in the limejuice. Serve with garnishes and your favorite sprouted bread or crackers. NOTE: Measure your 4 cups of black beans for this recipe after they've been cooked, not as dried beans.

*To cook sprouted black beans: Place 4 cups of dried sprouted black beans in a pot with 2 quarts of cold filtered water. Add 1 teaspoon of sea salt (optional). Bring water to a boil. Stir beans, reduce heat, cover and simmer about 30 minutes. Check the consistency of the beans (they’ll cook quicker than un–sprouted dry beans) after 30 minutes. Extend the cooking time until beans have reached the tenderness you prefer.

Download this recipe as PDF

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Sprouted Millet Herbed Muffins
  • 3 cups sprouted millet flour (can use wheat flour or a ½ and ½ combination)
  • 2 cups whole buttermilk
  • 3 eggs, lightly beaten
  • 1 teaspoon sea salt
  • 1/3 honey
  • 2 teaspoons aluminum–free baking soda
  • ¼ cup organic butter, melted
  • 1 ½ teaspoons dried dill
  • 1 teaspoon dried tarragon
  • ½ teaspoon each, dried oregano, basil, and thyme

In a large bowl mix flour and buttermilk into a batter. Thoroughly blend in remaining ingredients. Pour into well-buttered muffin tins or use muffin liners. Bake at 350 degrees approximately 35–45 minutes, or until a toothpick inserted in the middle of a muffin comes out clean.

NOTE: Check muffins at 30 minutes to ensure they’re not over browning on top. Do the toothpick test at this time. If need to bake longer place a sheet of aluminum foil loosely on top to prevent further browning.

Download this recipe as PDF

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Peggy's Picks

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Racing News With Maria Lamb

I just wanted to let you know that Fall World Cup trials went well for me. On the first day of racing, I won the 3000m, so I am now the 2011 U. S. Single Distance Champion for the 3k! I also had a good 1500m, placing 3rd, and qualified to race both events at the World Cups in November and December. I will also be racing the 5000m, the Team Pursuit, and a new event this year, the 15 lap mass start race. Once I'm on the road, training will be cut back, and the big focus will be on having some great races at the world cups in Russia, Kazakhstan, and the Netherlands. I will try to keep you updated on how racing goes, however live results of the world cup races can be found at

Thank you so much for your support. I am so happy to have gotten the racing season off to such a great start, and so thankful for all your support! Hopefully I'll soon have some more good race results so share with you! Hope you are all doing well.

Maria Lamb

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