Tag Archives: sprouted flour

Real Food Recipes

Salmon Omelets Topped With Avocado and Spelt Pancakes – Make Leftovers Pop!


There’s usually leftovers of one type or another around our house on Saturday and Sunday mornings to use in our breakfasts, and this always makes the meal more special. Salmon from last night’s dinner makes a fantastically delicious and nutritious breakfast.

On Friday last week, I went to our local health food store to get water, and wandered over to the butcher counter to see if there was anything on sale. I wasn’t expecting to find a great deal on wild-caught salmon, especially this time of year.

It’s been several months since we’ve eaten salmon in our house because this time of year, it’s difficult to find good salmon – let alone fresh – for a decent price.

Salmon is rich in Omega-3 essential fatty acids. Omega 3s are essential to both cardiovascular and brain health because they support development and maintenance of these organ systems. Omega 3s reduce or eliminate depression and behavior-related disorders such as ADD, ADHD – so they are especially important for growing children. It’s also an excellent source of Vitamins D, B12, and B6, niacin, magnesium, calcium, and selenium.

Our dinner was great, as I expected. I baked the salmon in the oven with lemon, butter, garlic, paprika, salt and pepper and then served it with brown rice and vegetables. My son loves salmon too, and so did his friends who were over. I was glad to be able to serve the kids something they would eat enthusiastically, and that is so nutritious.

We had some leftovers so when we were cleaning up from dinner I was already thinking about our next meal – breakfast. A few months earlier my husband had suggested putting our leftover salmon in our eggs for the morning meal, and I wasn’t sure if I’d like it or not. But when he prepared it and we sat down to eat, I wasn’t disappointed. It was really delicious!

Omelets have been around for centuries. In the Oxford Companion to Food, Alan Davidson discusses the origins of the omelet which apparently go all the way back to ancient Persia. As time has progressed, many variations have appeared throughout different cultures. The word omelete appears to have originated from the French word lamelle, which means ‘thin strip.’ Some people believe ‘omelet’ stems from the Latin ova mellita, which was a “classic Roman beaten egg dish cooked on a clay dish”.

Davidson recommends a cast-iron skillet for omelets because it is a natural non-stick surface. Cast-iron is a great cooking tool because it allows for even-distribution of heat, which is important when cooking omelets. With cast-iron, a small amount of iron is leached from the pan into the food – which, in addition to iron found in eggs, make this dish a great source for this important nutrient.

Salmon omelet:


  • Salmon, baked from a previous meal, cut into small chunks (we prepared ours with lots of butter, fresh lemon, salt, pepper, and garlic)
  • 4 pastured eggs
  • grated cheese of your choice – we used raw Monterey Jack
  • chopped green onions
  • chopped avocado chunks (optional)
  • Salt and pepper to taste
  • butter
  • 1 to 2 tablespoons whole milk (raw is a plus!)


  1. On medium-low heat, melt two or three generous slices of butter in a pan.
  2. Saute salmon and onions in butter on medium low. Set aside.
  3. Prepare 4 eggs for an omelete – beat the eggs in a bowl with salt and pepper and a tablespoon or two of raw milk. You can use the same pan you used for the salmon and onions (dish saving) – but wipe it out first. Add some butter and heat to medium low. Pour the eggs into the pan when hot enough.
  4. While the eggs are cooking, grate the desired amount of cheese onto one half of the omelete.
  5. Spoon the salmon and onions onto the same half of the omelete with cheese.
  6. Allow the omelete to cook until the eggs are roughly 80 percent done or when the base of the eggs are firm.
  7. At this point you will quickly and carefully fold the empty half onto the other. To do this, take your spatula and cut the omelete down the middle. Then put the spatula under the empty half to move it onto the half containing the salmon, cheese, and onions. Tilt the pan as you do this so that any excess uncooked egg from the first half of the omelet joins the other half. Gently press down on the omelet once it is in one piece with your spatula. You will have to turn the omelete over at least once after doing this.
  8. Allow to cook for a few more minutes until the omelet can be removed easily with the spatula from underneath. You may have to test before you do this to make certain it is cooked.
  9. Serve omelet on a plate and garnish with avocadoes. You can also use fresh tomatoes, sour cream, salsa, or anything else you have on hand.

Spelt pancakes:


  • 1 cup sprouted spelt flour
  • 1 cup whole milk (raw is a plus!)
  • 1 pasture-raised egg
  • 1/2 teaspoon salt
  • 1 tablespoon sucanat or Lakanto
  • 1 teaspoon baking soda
  • 1 tablespoon Dagoba unsweetened cocoa powder
  • coconut oil – 1 tablespoon for each pancake – or more if needed


  1. On medium low heat, melt coconut oil in pan – a cast iron skillet is a good choice.
  2. In a mixing bowl, blend flour with all dry ingredients except sweetener.
  3. In another mixing bowl, mix egg, milk, and sweetener together.
  4. Blend wet ingredients into dry. If you don’t have enough moisture (enough to pour out easily without being too watery), add a bit of water. If too dry, add a bit of flour.
  5. Use a 1/3 measuring cup to pour some of the pancake mixture into the pan.
  6. Spread out in a round shape in the middle of your pan. When top begins to bubble, you will see small holes in the pancake. At this point, flip the pancake with a spatula and cook for approximately one to two minutes. You may need to adjust your heat according to your elevation, stove, and pan. Pancakes should be crispy golden brown.

This article is part of The Nourishing Gourmet’s Pennywise Platter Thursday carnival. Please visit this site and read about all the other great real food recipes there.

Recipes Uncategorized

Cranberry-Orange Bread With Sprouted Flour

When I changed my diet to traditional foods, I pretty much stopped eating most breads – especially sweetened breads and muffins. But over the last year, I have learned that I can still enjoy these treats sometimes by replacing the bad ingredients with the good.

www.mypicshares.comI go crazy for warm-homemade breads, like many people. I have been trying to bake as much as possible this season, as historically, most seasons go by in my life and I just don’t bake a lot. I’m more inspired the more I learn about traditional cooking and the more recipes I come across.

Cranberries and oranges impart such great flavors in many foods, and home-made breads are no exception – and they are especially delicious together. In this recipe, the flavors are subtle, but definitely present. Here’s my version of one of my all-time favorite breads. It’s great during the holidays and cold weather, and really any time of the year.


Juice and zest (grated peel) of 1 small orange
2 tablespoons butter
1/2 cup healthy sweetener – I used sucanat
1 egg from pasture-raised hens
1 cup chopped fresh cranberries
1/2 cup chopped sprouted walnuts
2 cups sprouted flour
pinch of salt
1/2 teaspoon baking soda

These pictured items are two of my best friends when it comes to making great baked items in the kitchen. Sprouted flour is healthier to use because it comes from sprouted grains, and sprouted grains have lower phytic acid levels in them – which aids greatly in digestion and nutrient absorption. Real butter from grass-fed cows is healthier because it is rich in Omega 3 content and Conjugated Linoleic Acid – both essential for good health. I use To Your Health sprouted flour and Organic Valley Pasture Butter.



  1. Chop up walnuts, cranberries, and grate orange zest. Set aside.
  2. Put a small saucepan on the stove and melt butter on low heat. Squeeze orange juice into a mixing bowl and add grated orange peel and butter. When butter is melted, add orange mixture and stir. Set aside.
  3. In a second mixing bowl, beat sucanat and egg.
  4. Add orange mixture and stir well blended. Then add cranberries and nuts.
  5. Mix together in a third bowl flour, salt, and baking soda.
  6. Pour orange and egg mixture into the flour mixture and stir with wooden spoon until well mixed.
  7. Pour batter into a 9 inch loaf pan that you have greased with butter.

Bake at 325° for about 1 hour, or until a toothpick inserted in center of loaf comes out clean.

Cool on a rack and store overnight before serving.

This bread is fantastic the next day toasted or heated briefly in the oven. Spread a generous slice of real butter on top and enjoy!

This recipe is part of The Nourishing Gourmet’s Pennywise Platter Thursday. Please visit Kimi’s site and check out all the other great recipes there.