Reclaiming Your Nutritional Kingdom and Your Wallet

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Transitional Wheat Pancakes

1 Cup Whole Wheat Flour

or ½ Wheat, ½ White Flour

*1 Tbsp Sugar, Honey, or Molasses

1 tsp Baking Powder

½ tsp Salt

¼ tsp Baking Soda

1 Egg, Well Beaten

1 Cup Buttermilk

½ Cup Water

½ tsp Vanilla

2 Tbsp Oil

* If using honey or molasses instead of sugar, add the honey to the wet ingredients.

Mix the dry ingredients together leaving a well in the center. Combine the wet ingredients in a separate bowl. Add the wet ingredients all at once and stir just till combined. Batter will be slightly lumpy. Drop the cakes onto a hot oiled griddle and cook until slightly bubbly. Flip the pancakes and cook until golden brown and fluffy. Do not flatten the cakes with your spatula, let them fluff. Makes approximately six pancakes. I triple this recipe for my family of seven.

Berry Compote

1 Cup Fresh or Frozen

Blueberries, Raspberries,

Blackberries or any combination

of all of them.

1 Tbsp Lemon Juice

¼ Cup sugar

½ Cup Water

½ tsp Lemon Zest (Optional)

¼ tsp cinnamon (Optional)

1 Tbsp Corn Starch

1 Tbsp Water

In a sauce pan combine berries, lemon, sugar and water, zest and or cinnamon. Bring to a soft rolling boil. Combine Corn Starch with 1 Tbsp water, stir until dissolved. Stir Corn Starch mixture into hot berry mixture. Remove from heat.  Serve warm over pancakes or waffles with whipped cream. Yum.

For more information on whole grains please visit my website @ .

Have a scrumptious wholegrain money-saving day!

With Love,


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8 Responses to “Reclaiming Your Nutritional Kingdom and Your Wallet”

  1. SuperMom says:

    Oh those do sound delicious. I’ve been reading through your website, Karen and I am really intrigued with storing and grinding our own whole grains. A grain mill has now gone on my list of things to budget for and purchase over the next few months. In the meantime, I do have a question, where do you buy your grains in bulk?

    The last time I was at our local health food store, I did notice that he had just recently gotten in large bags of popcorn (25 lbs, I think) but I’m not sure that would be the most cost effective way to purchase grains.

  2. Karen says:

    Grain prices from a specialty store such as a health food store are usually really inflated. However, if you have to purchase from a source out of your area, shipping will cost more than the grains! Grains are very heavy. In that case ordering bulk from your local speciality shop would be the most cost effective way to go. If you ask for it, you can usually get a further discount if you purchase the grains by the 50 lb bag.

    I am a distributor of whole grains. There are many throughout the United States that will sell to you. I am not a supporter of you having you spend a penny more than what is absolutely necessary and so I recommend that you shop around and compare local prices first. If you have to ship from outside your area, find an honest company that knows what they are selling you. Everyone will tell you that their stuff is the best and that isn’t true. Shipping will be essentially the same regardless of the company so you want to find the highest quality lowest price grains. If you are unsure contact me directly @ 281-356-3156 or you can e-mail me at I can give you the skinny on grain quality and variety.

    Best wishes,

  3. Julie says:

    Check out They have an amazing variety of grains and grain products and will ship any size order for around $5. Seriously. I’ve used them for years. They offer large 25-50 lb. bags as well as grains in buckets or #10 cans. If you don’t have any local options, this is a really reputable company.

    I grew up on “homemade” pancakes for breakfast and have been making them for my own children forever. They think that mixes from the store taste funny now. Yay! As for oatmeal, I love it hot, but my boys prefer it cold museli style.

  4. SuperMom says:

    Thanks Karen and Julie… this learning process can be a bit overwhelming and it’s great to have guides like you to help along the way.

  5. SuperMom says:

    Okay, I’m back to ask another question. Karen, I noticed on your site that you have a sale going on right now for a grain press. What is the difference between a grain press and a grain mill? I googled but couldn’t find an answer.

  6. Karen says:

    Hi SuperMom, I have been off line a few days working on a different project. Sorry for the delayed answer. The difference between a mill and a press is the finished product of the grains processed. A grain mill makes flour. It grinds from coarse, to very fine. Depending on the mill, it will also produce corn meal. The mills are either electric or manually operated. They are considerably larger and are usually real work horses. You can grind several cups of fine flour in a few minutes.

    A home grain press is a smaller piece of equipment with a much smaller capacity. It is manually operated and presses the grains into flakes, or into a coarse meal, depending on the grain. With a press you can roll your own oatmeal, you can press wheat into lovely cracked wheat for cereals and breads, and you can grind smaller seeds like buckwheat and even flax.

    I love my grain press because it enables me to store oat groats in my home and roll fresh oats as I need them. I use mine three to four times a week.

  7. Cortney says:

    I want to give a shout out for eating a good breakfast. My boys eat oatmeal on school days and my compromise with them is that they can have cold cereal (still no sugary stuff) on weekends. Their moods, tempers, etc are so much better on oatmeal days because it keeps them fuller longer and keeps their blood sugar on an even level, unlike cereal which makes them (all of us) crash not too long after eating.

  8. GarykPatton says:

    Hello, can you please post some more information on this topic? I would like to read more.

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