Granola Bars. {Carrie}

I haven't a clue why these aren't up on this blog yet. They're a family favorite and I've been making them for years. Starting the day after Carrie made some for me.

Shayne loves them because I sent a batch with him to France when he went with my dad and brothers to watch the Tour de France and go cycling... so it takes him back to the mountains of France. May not to the same for you... but I promise, you'll love them.

 

Double the batch up and freeze a pan, they're awesome from the freezer. Keep them in the fridge. You can change them up with what you like... but here's our favorite way...

 

2/3 cup natural peanut butter

1 cup honey

Mix together- will be very difficult. I let the kitchen-aid have at it.

1 1/3 cup whole wheat flour

2 2/3 cup oats

1/3 cup wheat germ

1 1/2 cup nuts (combo is best)

1/4 cup chia seeds

1/2 cup mini chocolate chips

1/2 cup raisins (we omit, aren't raisin in bar fans)

 

Add into the peanut/honey mixture and blend until all incorporated. Press good and firm into a 9x13 pan.  Bake at 350*F for 15 minutes.

Let cool and cut into squares. Keep in the fridge when you're not chowing down on them.

 

*Ours are usually a bit crumbly because I add more nuts and not any more "glue". But it's all good.

Monkey Buns.

This was a recipe I merged into making it vegan from a recipe from Rachael Ray and Reversing Diabetes. I loved these little buns prevegan days and remembered the yummy Oatmeal Drop Scones, and figured I could merge them. And I did. And they were yummy! Here goes...

1 large banana, thinly sliced
1 cup honey
2 to 3 tablespoons ground cinnamon
1 cup old-fashioned oats
1 1/4 cups whole wheat pastry flour
1 teaspoon sugar/agave nectar
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups nondairy milk
1 tablespoon lemon juice or vinegar

Preheat oven to 400ºF. Spray 10 cups of a 12-cup muffin pan with nonstick cooking spray.

In each cup of the tin, lay down a few slices of banana and cover with about 1 tablespoon honey and a pinch of cinnamon.

Grind the oats to a fin meal in a dry blender. Pour into a medium bowl and add the flour, sugar/agave, baking soda, and salt. Mix well.

Mix the nondairy milk and lemon juice or vinegar in a small bowl. Pour into the dry mixture and stir briefly with a fork. Drop spoonfuls into muffin tins. Smooth the tops a bit with a wet fingertips. Bake for about 15 minutes.

When the scones come out of the oven, let them cool for a couple of minutes then place a large platter or baking sheet on top of the muffin pan. Carefully, but quickly, invert the biscuits. Remove the muffin tin and serve warm. Yum.

Cheezy Popcorn.

I loooooove this popcorn. In fact, after typing this up - I've decided I need to go make it now... Super simple, and healthy (minus the vegan butter).

air pop popcorn

melt some earth balance... drizzle over the top

sprinkle the nutritional yeast over top

and a little salt

shake it up

and dig in!

Grazing Tray.

 Carrots & hummus, cherry tomatoes, craisins & raisins, almonds and "cheerios".

I've seen this idea a couple of places, love it, and finally did it. It's a perfect way to have a snack and having a wide variety of things to fill them up with.

 trail mix, craisins, apples, carrots, vegan ranch & broccoli

Yogurt Cakes.

Ingenious idea. Combining frozen wheatberry pancakes from the freezer and fruit-flax yogurt for an after school snack. The kids loved it. So easy and so filling... and no begging for food before dinner. Why had I not thought of this sooner?!?

Wheat Muffins.

Other then the Texas Governor's Mansion Sweet Potato muffins, these wheat muffins were another one of my mom's staples while growing up. Now, I just veganized them. So simple, but so yummy.

3 tablespoons water

2 tablespoons ground flaxseed

1/8 teaspoon baking powder

1/8 cup maple syrup or other sweetener {play with how sweet you like them}

1/4 cup coconut oil

1 cup almond milk

1 teaspoon apple cider vinegar

1 teaspoon baking soda

1 1/2 cup whole wheat flour

1/4 teaspoon salt

1 teaspoon cinnamon

Preheat oven to 400*F.

Congeal first... Add ingredients for the egg replacer {water, baking powder and flaxseed meal} into a measuring cup, stir and let congeal. Combine the almond milk and apple cider vinegar and let congeal.

Add the rest of the ingredients... you could sift in the dry, but whatever - just one more step. Fill sprayed muffin tins or muffin cups 1/2 full. Bake 400*F for 15 minutes.

Makes 12.

Chia Energy Porridge.

Don't judge this by the picture... I almost didn't post it because it totally looks unappetizing. But trust me, it is goooood! Maybe a good sub for the morning oatmeal, but I am for sure liking it for after school snack!

1/2 cup hemp/almond milk
1 1/2 tablespoons chia seed**(bulk at Central Market)
1/2 apple, shredded
1 tablespoon raisins
1 tablespoon maple syrup
1/8 teaspoon cinnamon

Stir together chia and milk. Set aside for 15 mins, or as long as overnight for the chia to swell. Mix in the remaining ingredients. Garnish with anything you wish...

belly biters: me, ava, nolan - love it... shayne has yet to try... and Coco wasn't texturing it

 

Thank you Crysta for the intro and Sweetly Raw for posting it!

 

**Sweetly Raw says... "It should be dubbed "the wonder seed" - chia is packed with quality protein, fiber, antioxidants, vitamins, minerals, and is the richest known plant source of omega-3. In addition it is easy to digest and can be stored for long periods of time without going rancid (unlike other nuts/seeds, particularly flax). Throw some chia into liquid overnight and you've got the base for an excellent breakfast in the morning."

Fruit-Flax Yogurt.

Back in September of 2009 - when I first read Dr. Fuhrman's book, Disease Proof Your Child, I knew this recipe was a first-try recipe. I knew the only way I'd be able to get my kids off dairy was to find a proper replacement for their yogurt on their morning waffles. It was a hit! We also subbed peanut butter, banana slices and a little honey too. Yum.

So, when a friend asked how she could ween herself off yogurt, I looked for this post, and couldn't find it. I can't believe I hadn't posted it yet! Belly Bites wasn't born yet... and I probably was a little unsure if I was even going to really do this plant-based thing. Funny how I totally proved myself wrong.

2 cups fresh or frozen berries, peaches, etc.
1/2 cup soy or almond milk
1 tablespoon ground flax seeds
3 medjool or 6 deglet noor dates

Blend until smooth. Chill and serve. I love storing them in old baby food containers... perfect size for a snack or for lunch.

Banana-Date Scones.

These were a perfect way to use some really ripe bananas. Really moist and cake-like. Yum.

8 ounces dates

1 tablespoon all-purpose flour

1 cup mashed, very ripe bananas (about 3-4 bananas; their skin should be almost black)

2 tablespoons ground flaxseeds

1/3 cup rice milk

1/3 cup canola oil/coconut oil

1/4 cup brown rice syrup

1 cup all-purpose flour

1 1/4 cup whole wheat pastry flour

2 teaspoons baking powder

1 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/2 teaspoon salt

1/2 cup chopped walnuts

Preheat the oven to 350*F and lightly grease two medium-size baking sheets.

Finely chop the dates, place in a small bowl, and sprinkle with 1 tablespoon of flour. Toss the dates to thoroughly coat with the flour, breaking apart any clumps. Set aside

In a large bowl, whisk together the flaxseeds and rice milk. Wish in the mashed banana, canola oil, and brown rice syrup. In a separate bowl, sift together the all-purpose flour, while what pastry flour, baking powder, cinnamon, and nutmeg. Stir into the banana mixture until the ingredients are just moistened; the dough will be thick yet sticky. Fold  in the chopped dates and walnuts.

Lightly oil a 1/2-cup measuring cup and scoop generous half-cupfuls of dough onto a baking sheet, leaving about 3 inches of space between the scones.Gently pat down the tops of the scones and dab with a little rice milk if desired.

Bake for 32 to 34 minutes, until browned and firm. Transfer from the baking sheets to a cooling rack to complete cooling.

belly biters: shayne, jen & coco - yum!... ava - boo ... nolan never tried 'em

page 224-225

Homemade Crackers.

I've been desperate to try and find a good cracker recipe. Graham crackers I've got figured out... but I need real crackers. Like our favorite Milton crackers that I totally don't like paying $3 a box for. The first time I tried this original recipe it lacked a lot of flavor that we were use to with our favorite crackers... and lacked the crunch. Turns out I didn't roll it out thin enough with my cheapy plastic roller. They were still good, just not stellar. I'm sure I'll resort to buying the quick and convenient box... but glad I found a descent sub.

Next time: I'll add more seasonings and borrow my Mom's marble rolling pin. To be continued...

2 3/4 cups unbleached flour (i used whole wheat)
1/2 cup nutritional yeast flakes
1 teaspoon baking soda
1 teaspoon onion salt
a few shakes of cayenne pepper
1/4 teaspoon garlic powder
1 teaspoon dry mustard
1/2 cup cold olive oil
1/2 cup plus 2 tablespoons ice water
1 tablespoon apple cider vinegar
sea salt for topping, if desired

Heat the oven to 375 degrees. Cover baking sheets with parchment paper.

Combine all the dry ingredients in a large mixing bowl.

Slowly drizzle in the olive oil while stirring. Then, drizzle in the water and apple cider vinegar. Form the dough into a ball. I found it easiest to form it into three balls and work with smaller pieces.

Roll the dough very thin -- under 1/8th of an inch. This is important, because the crackers will puff up substantially even this thinly rolled.

Cut as desired. I used some small cutters. You don't have to do that. You can use your pizza cutter to cut them into squares.

Place them on your baking sheet. 1/2" apart is plenty, as they don't expand.

Bake the crackers 10 to 12 minutes, or until browned. They will get crispier as they cool.

Repeat until all your dough is used. It's much harder to reroll "recycled" dough. It gets very stiff, so use as much of it as you can the first time around.

Adapted from CookAtHome blog who adapted it from ShmooedFood

Snack Wrap.

We're in need of a little snack switch-me-up around here. The kids are tiring of veggie cookies and muffins. So I thought these would be a winner.

With Ava's sass lately, she's not a good judge of goodness.

And Nolan will eat most anything - especially if I feed it to him (I know, it's seriously pathetic that I still sometimes feed my 3, almost 4 year old!).

And then there's Coco. One tuff critic. And she liked these. All except the apple peel. Somehow she managed to get that off and spit that, and only that out.

whole wheat wrap/tortilla

natural peanut butter

sliced bananas

thinly sliced apples

pitted dates, chopped

ground cinnamon

Assemble how you like it and as much as you like it... yum. And obviously you could take this concept and take it anywhere your little heart desires. My kids just love things in wraps.

Almond-Quinoa Muffins

I originally wasn't going to post them because they were the biggest bomb when I followed the original recipe. I have never used the spice, cardamom, and should have known to omit it when I smelled it for the first time. To me, it smells like road trips as a family growing up because my Dad was always eating black licorice. And while I love black licorice... I do not like it in my muffins! I made them at night so Ava could put them in her lunch the next day. After I made them... I was repulsed...and I gave it to Shayne - my other taste tester. While he was not grossed out, he didn't think they should be a repeat offender. So, maybe Ava would like them. Not so. When I asked her if she liked her muffins, she gave me the same face I had when I first ate them.

Not wanting to give up on them all together, because they had great and healthy bones - I omitted the cardamom and doubled the cinnamon... pure yumminess!

1 cup almond milk, unsweetened

1 tablespoon ground flaxseeds

1/4 cup applesauce {or oil}

1/4 cup agave nectar or pure maple syrup

1/2 teaspoon vanilla extract

1 1/4 cup whole wheat pastry flour {or all-purpose flour}

1/4 cup almond meal or almond flour {i ground the almonds in my blender}

1 1/2 teaspoons baking powder

1/2 teaspoon salt

1 teaspoon ground cinnamon

{1/2 teaspoon ground cardamom - or if you like licorice muffins, be my guest}1 1/4 cups cooked quinoa

1/2 cup finely chopped dried apricots or currants {I haven't tried it with these yet}

Preheat the oven to 350*F and lightly grease a non-stick 12-cup muffin tin. In a medium-size bowl, whisk together the soy milk and ground flaxseed. Allow to sit for 1 minute, then whisk in oil, agave nectar and vanilla.

In a separate large bowl, sift together flour, almond meal, baking soda, baking powder, salt and cinnamon. Add the wet ingredients to the dry, mixing until just incorporated. Gently fold in the cooked quinoa and the apricots and mix until only the large lumps are gone.

Pour into the prepared muffin tin and bake for 20 to 22 minutes until a toothpick inserted into the center of a muffin tin comes out clean.



Veganomicon
by Isa Chandra Moskowitz
& Terry Hope Romero
page 227-8

Salsa.

Shayne and I love salsa. The kids love it too, especially Coco. It's probably been the hardest thing about our diet to keep. Not because of the actual salsa, because that's straight up healthy. It's those chips. The multigrain ones are our favorite... but with the oils and salt - they're still not entirely good for us. But, we've all got our Everest's, right!? {any Friends fans out there? Joey's "Thanksgiving Pants" where eating a whole turkey is his "Everest"....} Let ours be chips and salsa.

I've been on the hunt to find the best salsa recipe for quite sometime. We actually like the salsa from Chili's of all places. So I use to make a copycat version of that all the time. Until Carrie told me she had the best salsa from her sister-in-law Joleen. Well, after begging her for it... because it wasn't ever really written down. That is until now. John (Carrie's husband, and Joleen's brother) almost didn't want to give it to me because he knew I'd ruin it with cumin. I love cumin. It's seriously in the genes. That and cilantro, my mom and I both adore. Anyhow... if you're not a fan - obviously omit it and make John happy. And I changed it up even more from them by using fire roasted tomatoes. Shayne and I love the roastedness. I think I've found our new favorite salsa... the next step is eventually finding one without using cans, all fresh. Until then, I'll thouroughly enjoy this one...

2 - 14.5 oz. cans fire roasted diced tomatoes
4 garlic cloves, minced
1/2 bundle green onions
1 jalapeno pepper
1/3 bunch fresh cilantro
1 - 4 oz. can diced green chiles
1 teaspoon salt
1 teaspoon cumin

Pulse all ingredients in food processor or blender.

Robyn's Granola.

This is a GreenSmoothieGirl one, you can see her video of it here. And, we're all in love here. This is Ava's favorite thing to take for lunch {almond milk in the soup container, peaches and granola in ziplocks... and she makes it at the table herself.} Shayne and the rest of us eat it as a snack. So yummy. Plus, when you make it your house will smell amazing. Bottle that up and put it in a candle.

8 cups rolled oats

1 cup raw wheat germ

1 cup shredded unsweetened coconut

1/2 cup ground flax seed

1 1/2 cup nuts (walnuts, pecans, cashews, almonds, pumpkin seeds)

1/4 cup sesame seeds

2 tablespoons cinnamon

Combine all in a big 'ole bowl (yes, that's a technical term). I always like to pulse the nuts in a food processor. Not into nut dust, but broken up since the kids aren't fans of big 'ole chunks of nuts (there's that technical term again). The nuts are SO yummy after they're roasted a bit... so keep 'em a little chunky.

1/2 cup agave nectar

1/2 cup grade B maple syrup (or molasses)

1/2 cup water

1/2 cup coconut oil (cold pressed, unrefined)

1 tablespoon vanilla

Combine all in a pot and heat on stove until barely melted. Add to oat mixture and stir til well combined. Lay out on baking sheets, with a lip, or in a big baking roasting pan. Bake at 250* for 45-90 minutes until dry, stirring well every 20 minutes.

Yum! I love it with unsweetened vanilla almond milk and peaches.




{{p.s. - I totally took that picture up top, and I think I actually may have gotten the hang of photographing my food. Na, probably just really good lighting.}}



Peanut Butter Quick Bread.

I have no idea why she calls this "quick" when you make your own yogurt... but it sure is good. I never, ever thought about making my own mayo - til I saw this recipe and thought - why not? It'd be cool to add one more thing I can do from scratch. 

It's a yummy, yummy bread. I double this bad boy and freeze the other loaf for when I want the yumminess but don't want to work for it. Plus, the sweet mayo makes double what you need for one loaf - so why wouldn't you double? I omit the candied ginger. It was good, but not worth going out and buying just for this. And I have yet to find another recipe to use it for... though I haven't really looked. Stick with the chocolate chips or go without. Still yum.

Non-stick cooking spray
1/2 cup Soymilk Sweet Mayo (recipe below or use soy yogurt) 1/2 cup creamy or crunchy natural peanut butter
1 cup plain soy or other nondairy milk
2/3 cup raw sugar {or 1/2 cup agave nectar}
2 teaspoons pure vanilla extract
1 1/2 cups whole wheat pastry flour
2 tablespoons cornstarch
2 teaspoons ground cinnamon
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon fine sea salt
1/4 cup candied ginger, finely chopped or 1/2 cup raisins or 1/2 cup nondairy semisweet chocolate chips

Preheat oven to 350°F. Lightly coat an 8 x 4-inch loaf pan with spray.

In a medium bowl, combine mayo, peanut butter, milk, sugar/agave, and extract until emulsified.

In a large bowl, whisk together flour, cornstarch, cinnamon, baking powder, baking soda, and salt.

Fold wet ingredients into dry, being careful not to over mix. Fold in chips.

Pour batter into prepared pan. Bake for 60 to 65 minutes, or until a toothpick inserted in the center comes out clean. Loosely cover with foil if it browns up too quickly while baking.

Place on a wire rack, still in the pan, for about 15 minutes before transferring directly to the rack, and letting cool completely before slicing or storing.

Sweet Soy Mayo

1 cup unsweetened soymilk
3 tablespoons apple cider vinegar (replace with some/all fresh lemon juice if you fear the acidity)
1/4 cup canola or other mild-flavored oil
3/4 teaspoon packed lemon zest, optional
1 tablespoon agave nectar
1/2 teaspoon fine sea salt
1 tablespoon (8 g) cornstarch (I weigh this, and find that you need to not pack the starch if measuring it)

Combine soymilk and vinegar in a medium bowl, let curdle for a few seconds.

Add the rest of the ingredients and with an immersion blender, combine and blend for one minute.

Heat in microwave for one minute: keep a close eye on it to make sure the mixture doesn’t bubble up to make a mess in your microwave. Blend again.

Heat in microwave for one minute again, blend again.

Heat one last minute, let stand to cool.

Once cooled, stir with a fork as a skin will form.

Transfer into an airtight container.

Store in fridge. Stir again before using. Enjoy chilled.

Yield: 1 generous cup

found on have cake, will travel blog

her real soy mayo and aioli, yum!

Whipped Banana Freeze.

These are yummy, and a nice change from our normal shrek shakes. A great way for my kids to get their good fat and calcuim.

bananas, peeled & frozen (one per person - mine weren't frozen)
frozen strawberries or blueberries (optional)
1/4 cup unsweetened soy/almond milk
1/2 teaspoon vanilla
1 tablespoon of ground flax seed per person
1 tablespoon of crushed walnuts per person

Cut up frozen fruit into small peices. Put the soy milk, bananas, and vanilla into a blender and blend until smooth. Sprinkle ground flax or crushed walnuts on top. {I just pulsed them in after everything was already smooth}

Disease-Proof Your Child
Dr. Joel Fuhrman, MD
page 211

Cilantro-Corn Chips

I tried these from GreenSmoothieGirl to find a healthy alternative for Shayne's chips and salsa. I love them, but Shayne wasn't convinced they were "chip-like" for salsa. They're for sure crunchy, but a little delicate and don't give that crunchy/crisp like biting into a chip. But they're still yummy to snack on.

4 cups corn (fresh or frozen)

1/4 cup olive oil

1/2 cup water

1/2 cup ground flax seed

1 large anaheim pepper

1 tablespoon agave nectar

1 bunch cilantro {i use half, Shayne's not a huge cilantro fan}

1/2 teaspoon sea salt

Mix all except the flax in a blender until smooth, then add flax slowly. Spread in thin layers on teflex sheets in the dehydrator. After several hours, turn and score into large triangles. {I've skipped this step and just break them up when they're done} Finish drying until chips are crispy - usually 24 hours. {Fills 3 trays in my dehydrator} 

Veggie Cookies

After a weekend in Houston, sharing my food knowledge with my sister in law Jami, she showed me one of her gems... these cookies. They're yummy... and what's even better?! There isn't a single unhealthy thing in them!!

1/3 cup applesauce {or 1/3 cup oil}

1/2 cup agave nectar {or 3/4 cup honey}

2 tablespoons flax meal

3 tablespoons water

1/8 teaspoon baking powder {the previous 3 or 1 egg}

2 cups whole wheat flour

1 teaspoon baking soda

1 teaspoon cinnamon

1/4 teaspoon cloves

1/2 teaspoon nutmeg

1/4 teaspoon salt

1 cup grated zucchini

1 cup grated carrot

2 cups rolled oats

1 cup nut dust & seeds of your choice {combo of almonds, walnuts, pecans,

1 cup craisins, raisins or chocolate chips

Mix wet ingredients, add dry ingredients. And then mix in oats, nuts/seeds and chocolate chips/craisins/raisins. Put cooking spray on a baking sheet and drop mix by spoonfuls or use a cookie scoop. These don't spread out like others do, so you can put them kinda close.

Bake 375*F for 10-12 minutes.

Let cool, then freeze. Seriously. Let 'em cool, then put in a freezer ziplock or container and stick them in the freezer. They taste good at room temp, or straight out of the oven. Just ask my kids... they tore them up!! But they're so much better, frozen and then eaten right out of the freezer.

And when your daughter asks you, "Mom, are these healthy? Can I have another one?" You can yes... why yes you can!

makes 36-37 cookies

(with a big cookie scoop)

Banana-Berry Oatmeal Bar

These are from a book by Kelly Freston, Quantum Wellness. Who, I'm not gonna lie, I saw on Oprah... and was interested to see more of what she was about. She had a lot of good stuff in her book - agreed on all of her food stuff. And if I didn't turn somewhere else for my spiritual well-being - I'd probably groove on a lot of her stuff.

BUT, her food was good. I'm excited to add this to my list of healthy snacks/treats and they freeze well. Which turns out to be awesome for me when I forget to close the freezer door, thawed out 3 bags of berries.... and needed to find something to do with them.

1 1/2 cups whole wheat flour
1 teaspoon cinnamon
1 teaspoon salt
1/2 teaspoon baking soda
1/2 cup vegan butter, softened
1/3 cup agave nectar
4 ripe bananas, mashed
1 teaspoon vanilla
1 1/2 cup rolled oats
3/4 cup mixed berries (fresh or frozen)
1/3 cup chopped almonds

Preheat the oven to 425*F.

Lightly grease a 13" x 9" baking pan.

In a large bowl combine the flour, cinnamon, salt, and baking soda. Set aside.

In a separate bowl, beat the butter until light and fluffy. Add the agave nectar, bananas, and vanilla.

Gradually add the flour and oats, alternating, into the banana mixture until incorporated. If it is getting too thick, add vanilla soy milk. Fold in the berries and nuts.

Pour the batter into the pan and bake for 25 minutes or until golden (my Texas climate took 21 minutes - so watch 'em). Cool and cut into bars.

Makes 2 dozen.

Graham Crackers.

pic from veganyumyum.com

We love the cinnamon graham goldfish... here's a vegan take on them that we found yummy! I'm going to try to have these on hand for Coco to have at church. Thank you veganyumyum... they're yum. {be sure to watch her videos... way cute.}

2 1/2 cups graham flour* or stoneground flour or whole wheat flour
1 cup all purpose flour
1/2 teaspoon baking powder
1 teaspoon salt
1 teaspoon cinnamon
1/2 cup earth balance margarine
1/4 cup dark brown sugar
1 teaspoon vanilla extract
1/4 cup agave nectar (or a little more sugar mixed with water)
3/4 cup water

Mix the all the dry ingredients together. Cream together Earth Balance and sugar. Add vanilla and agave and beat with a whisk until smooth. Add a little of the flour and a little of the water to the earth balance/sugar mixture and combine. Continue adding in flour and water, a little at a time, until all flour and water is added. Work the dough with your hands until everything is evenly combined.

Divide dough in half and cover. Let rest for 30 minutes at room temperature.

Preheat oven to 325º F. Roll out the dough into a rectangle that measures approximately 11″x15″. Trim edges. Using a knife or a pizza cutter, cut the dough into squares or rectangles (I cut mine into 1′x1′ squares). Prick the squares with a fork.

Bake for 30-40 minutes at 325º F or until the crackers are turning golden brown around the edges. You can sprinkle cinnamon and sugar on top of the crackers during the last 10 minutes of baking if you like.

Remove from the baking sheet and let cool on a wire rack.

*Make your own graham flour: 

1 cup~= 2/3 cup white flour + 1/3 cup wheat bran + 1.5 teaspoons wheat germ