SweetCornOrganics

I bought a handful of tomato plants Saturday (braved a sandstorm, I did - bad timing, it was) and then found out that the grower would be there today, so I went down to ask the grower all my stored-up questions. Wow, am I glad - I feel as though I found a walking gold mine. He not only had knowledgeable, satisfying type, experience-driven answers to my "but why" questions, but lots more. I didn't impulse buy the fertilizer/supplements he had, but now I'm kind of wishing I had!! They are the types I've been looking for and more.
Hopefully to keep it short, but to still give you something to chew on... Background: I want to not only have a plant survive long enough to get it's money's worth of produce, I want it to be a healthy plant with beneficial existence and benefits. That would be high brix. I just deleted a paragraph of rambling and explaining... If I learned anything in my college years, it is that I can make things harder than is needed... and if blogging has taught me anything, is that I can type more than I can talk....
But in this case the hunt for a successful garden just got easier. I can stop trying to look for all the separate ingredients of the ideal plant fertilizer. The man I met on Monday has already done it for me. In his own search for what truly works (and keeps working, working, working,...) in what was already his successful organic commercial tomato production, he searched out and tested out the ideal nutrients. And after years of creating and testing and then using his results... I found the video online that tells how he met someone with a marketing background.... now he sells it... they have an online website and now go out (with dirt under his nails!) telling other people what he has found and selling face to face. And what did he sell me on? oh, only really awesome stuff!! :)

• The fastest growing seaweed harvested (in the world!?) from the mineral rich waters Norway
• Fish emulsion made from the beginning for the specific purpose (from the whole fish (not byproduct leftovers) processed gently (not cooking the death out of it and bottled as needed to create a finished "whole" product)
• and a rich organic (meaning: used to be alive!) mixture that includes humic (sp?) mined out of Mexico measured out in amounts so that it gives the needed and proper benefit, not simply to be able to throw words on the label.

I restrained from any impulse buys in order to save some moula by setting up to do a bulk buy. http://sweetcornorganicnursery.com/store/categories/Soil-Amendments-%26-Fertilizers/

best price?

"Work in Progress" Check back later http://www.blogger.com/img/blank.giffor more categories.

CLICK HERE ................................TO SEE CHART! (items based off of my perpetual inventory list of long term items)

Sources:

1. LDS Dry Pack online sheet is always up to date (Provident Living on LDS.org Site) and is the lowest prices I have seen ANYWHERE for the items they carry. (Pros: Great turnover, clean food, Lowest prices possible, In town, no minimum amount needed. Cons: Not necessarily best quality (but still good!), Must remember check and has a maximum amount per month (for good reason))
   
2. Azure Standard Online website, create a username to see prices and place order. I am a drop point, but please tell me if you are placing an order to it. Talk to me for more info. (Pros: Online ordering, Wide Selection, Delivered to house. Cons: Same as the pros!, minimum purchase required (or combine orders with a friend), must place order by same deadline each month)
   
3. Honeyville In store prices - as of January Flier. Company locations in California and Utah (and online). Chandler store opened more recently. Kyrene/202 behind Harley Davidson. The company recently branched out into more variety of grains - also large selection of storage containers, freeze dried produce and other emergency preparedness categories. (Pros: In Town, Wide Selection, informative Cons: not necessarily best price)
   
4. Sprouts: Call and ask for Bulk Department for large orders. (Pros: In town, Can order practically anything, Cons: Even on Sale it seemed that the items I checked were not cheaper... although they have some items that are hard to find and you can get a small quantity to 'sample' and test what you like or prefer.)
   
5. FoodWise: Great source for information and great quality but price is higher. In many cases, it is you get what you pay for... The dry dairy is superior (cells are not oxidized) and for those with sensitivities,..., it is a great source (Freeze dried fruits/veggies are organic-- I believe the dairy is as well) .
   

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Comfirmation of double-digit food price inflation in 2011 begins.

excerpt from this article:

On November 12th, NIA's President Gerard Adams warned Americans on FOX Business to beware of massive food inflation in early 2011. We are less than three weeks into the new year and massive food inflation is already here. SuperValu, the third-largest U.S. food retailer with 2,349 stores that operate under such names as Acme, Albertsons, and Save-A-Lot, just reported that all of their major vendors have announced their intentions to pass along rising costs throughout the calendar year and the company will be raising prices on all food items by 3% to 14%. NIA's experience tells us that SuperValu is planning to increase prices on most goods by approximately 14%. Trust us, if SuperValu was expecting to increase prices by an average of only around 5%, they would have given an average instead of such a wide range. (By the way, SuperValu's stock crashed 16% on the news and one of NIA's top 10 predictions for 2011 was that U.S. retail stocks will decline after reporting lower profit margins.)

The SuperValu situation confirms that double-digit U.S. food price inflation is just about guaranteed to occur in 2011. We also expect to see double-digit price inflation this year in clothing, oil, gasoline, natural gas, and all of the most important things Americans need to live and survive. If the U.S. Bureau of Labor Statistics (BLS) somehow manages to report a CPI increase in 2011 of anything less than 5%, and the mainstream media continues to report the BLS's CPI numbers as the truth, any Americans who continue to listen to the mainstream media deserve to lose all of their purchasing power during hyperinflation.

See previous articles on the website and please prioritize your efforts; buy food storage and household staples. Be frugal-smart, but not so stingy as to not be filling all the needs as well. (I wish I'd bought canned butter just two years ago when it was half the price as it is now. And my kids can get by with basic wardrobe basics if need be, but they need to be big enough.)
Don't wait for the sales that MAY NOT COME AGAIN. Buy the foods you desire at acceptable prices. If there is a sale/decrease, jump on it as your bonus-buys of extra and count yourself doubly blessed.

What are you eating today? What are you storing?

Are you sure you are abiding by the word of wisdom? Are you sure you just put "food" in your kids' mouth, or are you just perpetuating your own addictions? What do you plan on nourishing your family with in your storage? Quality is the easiest way once realized.
We have to take the bull by it's horns and take charge of the changes that are needed!

neat post which included a quote from a book:

In a way, it’s unfair to categorize sweets and white flour products as foods. They’re really more like drugs. That’s why they have such mood-altering power. The corn, sugarcane, and sugar beets that sugar is extracted from, and the grains that flour is extracted from, contain fiber, vitamins and minerals,. But after the extraction process, most of those beneficial nutrients are gone. What’s left is a potent crystallized concentrate, not unlike other plant concentrates we’re familiar with, like cocaine or opium, also extracted from lovely plants full of vitamins, minerals, and fiber.. These two refined white crabs can force a release of your brain’s natural feel good neurotransmitters, serotonin and endorphins. This brain chemistry disruption and depletion leads to the need for another cookie for another brief mood boost….and then another….and another.

CERT Emergency Preparedness Training

During a wide-spread disaster, the first 72-96 hours will be faced without the help of emergency professionals. The best way for you to prepare to effectively help your family and neighbors is through . . .

Emergency Preparedness Training

We have the privilege of having Kenneth Moravec come back to the Phoenix area. Normally this course takes 7-14 weeks, depending on what level you want to obtain and who teaches it. Kenneth is the only one that can do it in 1 ½ days. It is an exceptional program and well worth your time and effort.

March 18, 2011 7:45 am - 9 pm

March 19, 2011 7:45 am - 12 pm

Cost: $60.00*

LDS Church at

2520 N. Hartford Street, Chandler

Why come to CERT training?

Because CERT training will help you and your family be better prepared for disasters and other emergencies. You will also learn how to best help others. After a disaster, the professionals will be so overwhelmed that they may not be available for 72-96 hours or more. The rescue efforts will be up to us. You and others will want to help. CERT training teaches neighbors how to work together more effectively to save more lives and ease the hardship people go through until the professionals are able to get there.

What is CERT training?

CERT (Community Emergency Response Team) was created in California to help people better get through a wide spread earthquake disaster. The program is so effective that it is now taught throughout the country to help people with any type of disaster.

CERT is a seven session course focusing on the following concepts:

· General Emergency Preparedness

· Fire Suppression

· First Aid and Disaster Medical Operations

· Light Search and Rescue

· Disaster Psychology

· Organization

· Terrorism Instruction

· Simulated Disaster Exercise

Everyone 12 and older is encouraged to attend.

Limited space is available.

*Cost is $45.00 for personal safety gear, $15 towards travel expenses of instructor, instruction is free.

All those already CERT trained can come review for free.

Advanced registration required and fees paid by Sunday, March 6, 2011.

Sign-up by emailing Wendy Killinger 

If you don’t prepare, who will?

Attached are inserts for weekly church programs and flyers for bulletin boards. Please distribute and post as much as you can. You are also welcome to forward this email. The more people we can help prepares, the more lives we can save.

S 510: post 3

The bill passed The Senate, and unknown to most of America...., all of our lives are going to be affect in ways we do NOT WANT.
Please Reject S.510 - Protect America's Small Farms & Food Producers
Read more and then Contact your representative or fill out this short form to simply sign a petition!!

the process in action

S.510: post 2

Remember those bills - There's still time!

Help us protect our small farmers and producers! The cloture vote on S.510, the FDA Food Safety Modernization Act, was passed on Wednesday, which means that there may now be a time limit placed on consideration of the bill. So now is the time to contact your elected officials and voice your opinion! S.510 would impose harsh regulations and unnecessary rules upon small farmers and producers, thus making it harder for those producers to afford to stay in business. Please sign the petition to help us keep the right to choose where our food comes from.

Update

General Conference has passed and we have our Ensigns in hand.....

Have you updated your emergency kits?
Do you have an emergency kit?
Have you backed up your hard drive, pictures, & documents?

Are you preparing physically, as well as spiritually, for whatever is around the corner?

Inflation and the cost of food

Whether the increase in food prices will be .1% or 10% is beside my point here, The point is that we should be doing our absolute best to be following commandment and getting our food storage. We need to care for our families and our bodies the best we know how. Regardless of our knowledge level, action is needed. If you need something to motivate you, then real life possibilities can be tools of propulsion. (had to use spell check to figure out that one!)

Here's the articles link. Here are bits to give you an idea of it's content:

http://inflation.us/foodpriceprojections.html :

"The report highlights how despite cotton rising by 54%, corn rising by 29%, soybeans rising by 22%, orange juice rising by 17%, and sugar rising by 51% during the months of September and October alone, these huge commodity price increases have yet to make their way into America's grocery stores because corporations have been reluctant to pass these price increases along to the consumer. In today's dismal economy, no retailer wants to be the first to dramatically raise food prices. "

I've had to update my "low price" on my food storage shopping lists already this year -
see http://www.inflation.us/quantitativeeasing.html from this week.

"The agricultural commodity price increases of the past two months will begin to make their way into all supermarkets nationwide during the next few months. Americans who have been struggling just to make their mortgage payments, will now be forced to stop paying their mortgage in order to buy food. Instead of hoping to get the latest Apple gadget for Christmas this holiday season, American children better be grateful if their parents are able just to put food on the table."

Stock up now if you've been procrastinating, Update and rotate any food storage that you are behind on. and buy smart. Even if this is exhibits itself at a lower percentage, I guess splurging and treats are yesterday's habits. And my days of smiling and saying that someday I'll learn how to make bread are definitely gone.

Wheat futures are currently trading for $7.14 per bushel
and the average grocery store sells a 24 oz loaf of the cheapest
store brand of wheat bread for $1.69.
Based on the way NIA calculates real price
inflation, by eliminating geometric weighting and hedonics,
wheat’s real inflation adjusted high in February of 1974 was
$97.37 per bushel. NIA expects wheat to reach new inflation
adjusted highs this decade and if so, the average price for
a 24 oz loaf of the cheapest store brand of wheat bread in
your grocery store will likely rise to around $23.05.

Obviously these are extremely high prices - again, I do not know that this is what is going to happen, but we can can know what IS HAPPENING...two examples: Do an internet search for current cotton prices. Take note of the effects of gov't legislation on industries that complicate simple processes and raise end of process costs - including food - all while taking away individual accountability.

Great sites

http://www.cookingtf.com/budgeting.html
http://www.cookingtf.com/basics.html
(http://www.cookingtf.com/whatistf.html)

Articles regarding nutrient content of our food

nutrition and health: "must read" article

The fact of the matter is that the food itself today is significantly deficient in nutrient density due to the poor nutritional practices of the farmers that grow the food, including much of the ‘certified organic’ food.

This one has some numbers to compare.
Nutrient Dense! article: More specific and enlightening. Our world is a beautiful place.

immediate Solutions?! ideas:
Add minerals to the soil in your garden (surprisingly easy and inexpensive to do, see the article link's home pages)
Make compost (City of Gilbert can supply a free bin) out of your kitchen scraps.
Spread the word to the growers (and demand food that does not rot).
Stop using chemicals or supporting those that do (stepping into the dark with faith when appropriate, change takes time).

Garden Season 2010 : Part 4: Major Planting Season is upon us!

The end of summer planting season here in Phoenix's Low-Desert Climate is probably the most rewarding. Both the garden and the Gardener will have the benefit of the monsoon rains and the beautiful weather of fall.
Most of the plants will survive and even benefit from the light frosts of winter (greens and 'fruits' become sweeter) and many will continue producing from fall through the winter and spring -- right up until the heat of June allows the squashes and melons to take over their space!!

Also, This post is almost late for a small window of the prime time for a few late summer crops such as beans and cucumber and the tail end of a few such as squash and sunflowers.
These crops are great for this time of year because their 'early summer' season often ended in bitter cucumbers and zucchini (ie summer squash) from the increasing intensity of our summers. The fall weather merely slows them down until they are finished.

Please take a look at the calendar page here, http://www.urbanfarm.org/Planting_Calendar.pdf
but here is an abbreviated list.

End of August/Beginning of September Summer crops
select the shortest "days until harvest" if you are planting into September

• Green Beans (pick sweet young beans often to promote longer harvest)
• Corn (quick)
  
• Cucumber
• small Summer Squash (Zucchini, yellow crookneck)
• Tomato transplants
  

September Fall/Winter/Spring crops
Enjoy the seasons with a continuous harvest from one time planting or subsequent replacement plantings for overlapping harvest. Try seeds, if you have the time, it's frugal especially when you share!

• Beet
• Broccoli
• Cabbage
• Carrot
• Cauliflower
• Celery
• Cilantro
• Garlic
• Kale, arugula, other greens
  
• (spinach, lettuce in the second half of September)
• Parsley
  
• Peas
• some Herbs such as Thyme, Sage, Fennel
  

It's always amazing to me just how well things grow here once the peak of summer is over. Established plants left in the ground such as beets and tomatoes that died on top during the scorching days will come up again from the root. Don't go crazy pulling anything out unless you need the space to plant a different plant - It is amazing what will provide for you over and over again with minimal effort.

Spring and Fall crops such as greens (spinach, etc) or peas that have such a short life in other parts of the country can produce(!) for five consecutive months here!

High Brix Gardening (high nutrition) and a note regarding compost

I should have put this on a long time ago. Here is a site that is the home to High Brix Gardening.
It introduces what it is and why we should put emphasis on the makeup and content of the food we are growing. The higher the complexity of the plants/food, then the higher the nutrition, but other benefits include much better taste, more resilience to pest, disease and stressors including heat and drought.

For those who are interested, Sea90 is the sea mineral that I chose to start with. I am still figuring out which nitrogen/seaweed source to use for foliar feeding, although Chicken manure is currently in use around my yard. You can search on the internet for many other sites referring to High Brix gardening and/or Sea minerals for more on the subject.

NOTE: The City of Gilbert offers a free compost bin. Simply call the number, give them your address and they will drop off a compost bin. Through the miracle of nature, you put in your yard waste and kitchen scraps (no animal products) and ~6 months later you have free fertilizer/soil.
Out of simplicity, the easiest way to think of compost ingredients is half brown, half "green". If the bin starts to smell, then there isn't enough of one of them (probably the brown) and since we don't have an abundance of tree leaves or the like, then this is the only time I put grass in the bin -paper from the shredder is also a quick option (neither of which will compost on their own).

Dehydrating 2010

As long as the nights remain above 80* and humidity is below 60% (=basically here in Phx means 'not raining') then you can continue to dehydrate outside.
EDIT: GRAIN DOES NOT NEED THOSE TEMPERATURES - STILL TESTING FOR LOWEST WORKING TEMP.

This week I have a box of pears that I bought when the forecast was predicting clear and sunny for days/weeks. However, they have done surprisingly well despite the higher humidity putting pears onto my list of fruits that can be dried successfully. :)

Give it a try! Dehydrate some fruit in your backyard this year! Banana slices are easy for anyone since many of us regularly find 'overripe' bananas in our homes. They do, however; take longer than one day to dry. Just leave them until they are leathery and yummy :)

Senate Bill 510: 1st post

http://www.govtrack.us/congress/bill.xpd?bill=s111-510

Ok, I've had a chance to read more regarding Senate Bill 510 since I first created this post last Thursday (when I had quoted someone else's commentary on it).

Since this blog seems to somehow attract attention from anonymous droids I'll leave my personal commentary on the limited side after simply bringing your attention to the bottom of the link where it reads :
"the following organizations have taken a stance on this bill:"

WARNING: PERSONAL OPINIONS FOLLOW:
Just from the above linked list, I can see where my opinion stands on the Senate Bill.

Who do you believe should be in charge of our food? Our private gardens may become one of our very few safe sources for food sooner than later.

Educate yourselves on what makes food safe or unsafe... until you do, believe the people that are willing to eat the food they grew themselves (just as it is and thrive from it and do not feel it necessary to "process it" until dead in order to even feel safe.)

Perhaps some movie media for those not inclined to research and need an "easy" starting point:
Food Inc.
The Future of Food

Look into the Opposition of the Bill:
(notice the emphasis on small farms and naturally raised food... This is the true "green"; good for the environment, good for us, good for our children.)

Weston A. Price Foundation

Farm to Consumer Legal Defense Fund

National Independent Consumers and Farmers Association

Raw Milk Association of Colorado

Farm Family Defenders

American Grassfed Association

Small Farms Conservancy

National Family Farm Coalition

Carolina Farm Stewardship Association

---------------------

S 510, the "Food Safety Modernization" Act of 2010

I'm not sure if the following list is correct, but if it is, that is actually even more disturbing to me. Notice the neatly divided party affiliation.
And you can see the pockets stretched out with $11,253,246 from the same interest groups as those supporting this bill.

Senator Richard Durbin (D-IL) is the sponsor of this bill.

Co-sponsors are:
Lamar Alexander [R-TN]
Jeff Bingaman [D-NM]
Richard Burr [R-NC]
Roland Burris [D-IL]
Saxby Chambliss [R-GA]
Christopher Dodd [D-CT]
Michael Enzi [R-WY]
Kirsten Gillibrand [D-NY]
Judd Gregg [R-NH]
Thomas Harkin [D-IA]
Orrin Hatch [R-UT]
John Isakson [R-GA]
Edward Kennedy [D-MA]
Amy Klobuchar [D-MN]
Ben Nelson [D-NE]
Tom Udall [D-NM]
David Vitter [R-LA]

S 510

2010 Primary Election

August 24th, 2010 6 a.m. - 7 p.m.

Bring proof of identity to your polling place. (1 if w/ picture, 2 if no picture (such as utility and bank statements)

Additional information is in the big paper book that came in the mail such as information on our Arizona Legislative District 22 Candidates.

Quote from Gordon B Hinckley:

Now, I want to say to you, and I say it with a plea in my heart, get involved. Get involved on the side of righteousness and truth and decency and sobriety and virtue. You, and others like you, are the great hope of this world. . . .

The problem with most of us is that we are afraid. We want to do the right thing, but we are troubled by fears and the world drifts about us . . .

'Be not afraid, only believe.' I commend to you these wonderful words of the Lord as you think of your responsibilities and opportunities. (Teachings of Gordon B. Hinckley, 128–29)

There is a free Independent study course online titled CIT 70: A Citizen's Guide to American Government and Politics with this food-for-thought:

As inhabitants of the Promised Land, as citizens of this free nation and as members of The Church of Jesus Christ of Latter-day Saints, much has been and will be expected of Church members in the United States of America. For those looking for a place to start, the primary political duty of the Saints, as the Lord has declared, is to diligently seek out "honest men and good men . . . and good men and wise men ye should observe to uphold; otherwise whatsoever is less than these cometh of evil" (Doctrine and Covenants 98:10).

Money Management

"With sound principles and diligent effort, financial mastery is in your reach."

Money Management Myths article Headings:
Myth 1: It's only Temporal
Myth 2: Money Management is Mostly a Man's Responsibility
Myth 3: If I Pay My Tithing, My Finances Will Just Work Out
Myth 4: Parents Should Help Their Adult Children Financially
Myth 5: Help is Too Expensive

Free e-course:
"Marriott School of Management [has] created an alternative [to expensive financial advise] that is broad, easily accessed, and free: a personal finance Web site. The three-year-old endeavor (personalfinance.byu.edu) teaches beginning, intermediate, and advanced lessons in personal finance - with a gospel perspective.

Garden Season 2010: Part 3

It is the time of year where it seems everything scorches.... but the monsoon is rollin' in giving relief to the plants.

Check out the calender for things that can be planted, Some will do better than others.
Some of the better options are [think Indian!] corn, beans, squash and pumpkin, sweet potato, sunflower, and melon.

http://www.urbanfarm.org/Planting_Calendar.pdf

Canned Meat recipes

Canning meat can be done so simply, and then used in recipes, that there is no need to season them.

However, in the interest of overkill, I thought I'd put some ideas on here.

"side notes" FYI:

• Meat not under the fluids in the jar will darken but this does not affect the meat otherwise.
  
• Keep total level of jar's contents below one inch from the top since all liquid boils, and the fat juices (yum) will boil up even higher. (this would potentially prevent the lid from sealing)
• The animal fat we eat is what makes it possible for your body to absorb and use minerals such as calcium and magnesium. High quality animal is important when it comes to the fat!!!- if it is not healthy animal (such as grass fed beef), it may be better to skim the fat and add high quality butter to the meal you use the broth in. Eating Healthy animal fat = healthy human.
• Keep pressure as steady as possible once it has been reached. Fluctuations cause fluids to be drawn out and may prevent lids from sealing (besides the fluid loss and mess,... so just keep an eye on it until you've learned your stove and canner's quirks)
  

Bottled Roast:

• Sterilize jars, fill with roast chunks
• (any meat is easiest to cut when partly frozen, just not so hard that your hands or fingers are struggling and being put in danger,...)
• Add sea salt, black pepper, garlic powder or other garlic and/or onion
  
• Other ideas: mushrooms, sea weed pieces, herbs such as bay leaf, thyme and oregano, cloves, nutmeg.
• clean rim, put on new simmered lids and pressure can at 15 lbs for 90 minutes.
  
• After allowing it to sit and cool completely (24 hours?), shake them up to disperse seasonings throughout before storage.

Bottled stock/broth (made how the chefs and healthy ancestors made it!):

• Save bones and joints and/or skin, any "trash" from your healthy boned chickens or beef.
• Cover the bones with water and add 1-2 tsp vinegar (any) to the water. (stir to disperse) and allow to sit for ~ 1/2 hour - it gets the mineral extraction going.
• Bring to a boil and skim off any foam or 'floaty bits" (usually <>
• Either turn down heat to a low simmer or transfer to a crock pot.
• Add onion, garlic, and any vegetables or seasonings you like in your basic broth. I like bay leaf, a clove, marjoram, coarse black pepper, and herbs such as basil for Chicken, thyme for Beef. I also add sea vegetables. Some like celery, mushrooms.
• Simmer chicken bones for up to 12 hours and beef bones up to a few days (if the bones go soft then you "know you've gotten" the minerals)
• Allow it to cool enough to handle, Strain through a fine strainer so that just the liquid remains
• Funnel into jars, stirring constantly to keep the fat equally throughout.
• Leave MORE than 1 inch headspace since the fat will 'expand' more during cooking.
• wipe rim clean, put on new simmered lids and pressure can at 15 lbs for 20 minutes.
• If any jars do not seal, clean rims and lids and reprocess or refrigerate and use.

Gluten-free Baking

Many people in our civilization are developing gluten intolerance and/or wheat allergies.
Of the possible causes, One MAY include the fact that we have had multiple generations that have been eating the one or two grains without preparing it to neutralize the powers that keep it dormant. Pre-Industrialized people around the world have soaked, sprouted, or fermented their seeds and grains since the book of Genesis! (think 'leavened bread', Sourdough bread and long-soaked beans)

Regardless as to the causes, many people have symptoms from intestinal discomfort or bloating all the way to more serious consequences.
This is a chart from this article found online here... Using cut and paste, all of the following is quoted:

There are many gluten free breads available now, or you can make your own using whole foods with this helpful guide from Deb Gully, a chapter leader in New Zealand.

Gluten holds moisture and binds food, so when you remove this, things start to unravel. This is why it is so important to include a binder when using gluten-free flours so the end result will be successful. It seems to be best to use two or more gluten-free flours together when substituting them for wheat flour. A mixture of gluten-free flours gives a better texture and flavor than just one on its own. When baking it is good to have two grainy or crumbly flours and a binding one. But there are some recipes that will work well with only one flour.

Choose 2 of the crumbly or grainy flours: Amaranth Coconut Corn Rice Millet Notes: 1. Good flavour for cakes, biscuits and pancakes. Always needs a binding flour with it. Needs to be soaked overnight in something acidic, like yoghurt, or lemon juice and water. 2. This is a fairly new flour. You can make your own with dessicated coconut processed in a food processor 3. Cornmeal needs to be soaked in lime water, rather than acids. Corn starch or flour can be blended with cornmeal to make corn breads or muffins. Corn is a common allergen. 4. Some people find brown rice hard to digest. White rice is often used as it's easier to digest and rarely allergenic. It is pure starch and not high in nutrients. Either brown or white is good for thickening gravies, sauces and cream pies. 5. Tends to make breads dry and coarse so don't use more than 1/5 of the flour mixture. NOT RECOMMENDED Quinoa: Quinoa needs thorough rinsing, and at least 8 hours soaking before being cooked.

Add a binding flour: Buckwheat Arrowroot Tapioca flour Potato starch Potato flour Pea or pulse flours Notes: 1. Buckwheat groats can be sprouted, dried and then ground into flour that doesn't need further soaking. But if you use ready bought flour, it will need to be soaked in something acid. Use in small amounts as it has a strong flavor and is sometimes difficult to digest. 2. Easy to digest, and the most nutritious of the white flours as it is not refined. A superior thickener. 3. Imparts the "chew factor," excellent used in small quantities. Also good for coating anything that's going to be fried. Again a refined starch and not high in nutrients. 4. Excellent for baking when used with other flours. It is a good thickening agent for cream soups. A refined starch and not high in nutrients. 5. Potato flour is different from potato starch. 6. Use in small quantities only, as they are better soaked. NOT RECOMMENDED Soy: Many gluten-free recipes use soy, but soy contains high levels of anti-nutrients and is difficult to digest.

And/or use 1-2 of these binders: Egg Guar gum Xantham gum Flaxseed "gel" Sago Notes: 3. Some people react to guar gum, so xantham is better. If still no go, try without it, it will just be a little heavier. 5. Good egg replacer in baking: Simmer 1/4 cup flax seeds in 3/4 cup water for 5-7 mins, till thick. Strain the seeds out in a cheesecloth lined strainer --you'll need to squeeze it. Use 4 tablespoons for 1 egg. For extra lightness, whip the "gel" and fold through at the end of mixing.

Add 1-2 of these for flavor & texture & lower carbs (optional): Ground sesame seeds Ground flaxseed Ground crispy nuts Ground almonds Notes: 1. Makes a nice pizza base, with some flaxseed and beaten eggs. 2. Small amounts are nice in gluten-free bread 4. Many gluten-free recipes use ground almonds, but they are not soaked so the enzyme-inhibitors aren't neutralized. Crispy nuts ground yourself are better. Macadamias and almonds are good for a neutral flavor.

This article appeared in Wise Traditions in Food, Farming and the Healing Arts, the quarterly magazine of the Weston A. Price Foundation, Summer 2006.