Quick Breads
Pancake mixes and Wheatquick are easy to prepare and take up very little storage space. Mixes purchased in the store are usually mostly box, requiring about a third more storage space as a homemade mix.

High protein Pancake/Waffle Mix

• 10 c. fine whole wheat flour
• 2 t. baking soda
• 2 c. fine white bean flour
• 1 1/2 t. salt
• 1/4 c. baking powder
• 2 c. dry milk powder

Mix and store in airtight container. Store up to one month on the shelf, indefinitely if refrigerated.

To prepare pancakes for 4...

• add 2 1/4 c. of above mixture to the following:
• 2 c. warm water
• 1 T. honey
• 1 1/2 T. olive oil or 3 T. applesauce
• 2 beaten eggs or substitute

For extra crunch and protein, add 1/4 c. nuts or sunflower seeds to batter.

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Pasta
Consider the amount of storage space required for spaghetti and egg noodles. One cup of flour and salt makes enough noodles to fill a quart jar...occupying only one fourth as much space! It takes only about 5 minutes to combine ingredients, roll and cut the dough into strips. It doesn't even take any special equipment. I have a pasta maker, but find it faster to roll and cut noodles by hand than to use and clean the machine. Pasta does not need to be dried. Just drop into boiling water or soup and cook about 5 minutes, depending on thickness of the dough.

You can add a variety of seasonings, such as oregano, basil, or dry parmesan cheese. For vegetable pasta, add pureed tomatoes, carrots, potatoes, etc. in place of part of the water (or dried, powdered vegetables in place of part of the flour). These cooked pastas make an excellent side dish, served with fresh vegetables.

Most recipes call for a whole egg. My family can't tell the difference in pasta made without the egg, so I most often use just flour, water, and seasonings.

Basic PASTA

• 6 c. whole wheat flour
• 1 1/2 tsp. salt
• 1/2 c. white bean flour

To make pasta for 2 or noodle soup for 6, place 1 c. + 1 T. dry ingredients in a small mixing bowl. Make a well in the center. Place 3 T. water, or 1 egg in the center and mix to form a stiff dough that barely holds together. If too dry, add water, 1/2 t. at a time.

Sprinkle a bread board lightly with flour and knead the dough on the board for 2 minutes. Roll out 1/8" to 1/16" thick, and cut in strips 1/4" to 1" wide, depending on how wide you like your noodles. (I like to use a pizza cutter.) Or, cut into squares or other fancy shapes; use pinking shears or a notched roller knife.

Drop noodles, a few at a time, into 6 c. boiling water with 1 t. salt added (opt.). Boil about 5 minutes, or until tender. Cooking time will depend on thickness of noodles.

Copyright 1999 by Natural Meals Publishing. The information in this section may be freely used for non-profit purposes as long as the book source and author remain intact. Express permission of the author, Rita Bingham, must be received for commercial profit.

Updated: 24 Mar 99