My mother was a vegetarian in her teens and early twenties mostly for health reasons… all before meeting the son of a cattle rancher. As a result — and even as we had a farm of our own and ate meat often growing up — she knew a lot about the chemistry and nutrition combo’s to get complete protein in other ways.
She recently reminded some of the younger mommas in our family about one of her go-to recipes, and I thought you might like it. What’s great about it is that it can be a base for many other things, and since its ingredients make a complementary protein, your family won’t have quite the mid-morning crash that you’d get with some other options.
And I’m all for not crashing mid-morning.
Make it in bulk one weekend, then just spoon out what you need over the next days/weeks/months! I included a few options to use it with, but you can easily substitute the mix for many recipes that call for flour!
Basic Quick Mix — (Taken from Diet for a Small Planet, by Frances Moore Latte)
- 6.5 cps whole wheat flour
- 1.5 cps soy flour
- 1 TB salt (or to taste)
- 1 cp instant dry milk
- 1/3 cp baking powder
- 2.5 cps wheat germ
Mix thoroughly and store in a tightly covered container in the fridge.
NOW…what you can use it for, and these are just a few options….
- 1.5 cps quick mix
- 1 cp yogurt, milk, or buttermilk
- 1 egg
- 3 TB oil
Cook on a greased skillet or pancake pan.
- 1.25 cps quick mix
- 1.5 cp milk
- 2 eggs
- 3 TB butter or oil
- 2 TB honey
- 2.25 cps quick mix
- 1/3 cp melted butter, or oil
- 2/3 cp milk, buttermilk, or yogurt
Preheat to 450 degrees, combine ingredients, knead lightly on floured board, pat into a disc or square, cut and place on a greased sheet. 12-15 minutes to yummy warm biscuits!
- 2.5 cps quick mix
- 2 TB butter or oil
- 2 TB honey or molasses
- 1 cp milk, buttermilk, or yogurt
- 2 eggs
- Optional: fresh fruit, nuts, drained/chopped canned fruit, chopped dried fruit
Preheat to 400 degrees, combined ingredients, pour into muffin pans, and bake for 15 minutes