Wild Blueberry Bannock
Similar to scones, blueberry bannock is a traditional Scotch-Gaelic and Cree* leavened quick-bread of whole wheat flour, water and wild blueberries..
Métis Wild Blueberry Bannock
3 cups sprouted wheat flour or 3 cups soaked organic all-purpose flour
1 tbl baking powder
1 1/2 tsp sea salt
1 cup plain kefir or raw whole milk (traditionally just water)
1/2 cup filtered water
1 cup fresh wild or farmers’ market blueberries
pastured butter or coconut oil
maple sugar (optional)
cinnamon (optional)
Sift the dry ingredients together in a glass bowl. Add the wet ingredients and stir to combine. Fold in the blueberries.
Grease a cast iron skillet with pastured butter or coconut oil, then put the dough in the center of the pan and spread it out evenly.
Sprinkle the top of the dough with 1 tablespoon maple sugar, if using, and 1/2 teaspoon freshly-grated cinnamon.
Bake in a 375 degree oven until golden brown, about 20 minutes. Do not over bake, or the bannock will be dry.
For a savory variation, omit maple sugar & cinnamon in favor of fresh rosemary and substitute beef tallow for butter/coconut oil.
* In Canada, the term Métis usually designates a constitutionally recognized individual born of an Aboriginal group, descended primarily from the marriages of Scottish and French men to Cree, Saulteaux, and Ojibwa women in southern Rupert’s Land starting in the late 17th century, and the marriages of French women to Ojibway men starting in Quebec in the middle 17th century. Anglo- as opposed to Franco-Métis in Canada were at one time distinguished by language, the Franco-Métis speaking French and the Anglo-Métis (then known as the Country-born) speaking Bungee, a pidgin language derived from Scotch-Gaelic and Cree. The use of Bungee has waned and Anglo-Métis increasingly identify simply as undifferentiated Métis or as undifferentiated anglophone Canadians with aboriginal antecedents. –Wikipedia
Jen @ MaplenCornbread said,
August 1, 2009 at 7:03 pm
This looks really good! I love how wholesome it is!!!
Ren said,
August 1, 2009 at 7:14 pm
Sometimes (often, actually) the simplest things are the best.
Thank you very much, Jen!
Sarah Schatz - menu plans for limited diets said,
August 1, 2009 at 9:25 pm
This makes my mouth water. I will have to give this a go with a gluten free flour blend.
Thanks for the beautiful recipe,
sarah
Ren said,
August 1, 2009 at 10:02 pm
Sounds great – thank you, Sarah!
Q. said,
August 2, 2009 at 7:24 pm
Mmmm…YUM. I’m on the hunt for a good blueberry breakfast somethin’ and this might fit the bill. I love any excuse to break out my big black cast iron skillet.
Ren said,
August 2, 2009 at 8:24 pm
Me too! Surprising how good just a few simple ingredients can be.
Thanks, Q!
Andrew Hoffman said,
August 3, 2009 at 12:02 am
I’m unfamiliar with the concept of “soaked” organic whole wheat flour. Do you actually soak the flour in water before mixing? How much water? Do you measure the flour before or after the soaking?
Thanks,
Andy
Ren said,
August 3, 2009 at 12:33 am
Sorry, I should have expanded on that in the post!
Yes, the flour is actually soaked (usually overnight) in order to break down the phytic acid. Doing so makes the flour much more digestible, thereby significantly increasing the bioavailability of the grains’ nutrients.
Here are a couple of links that go into some detail..
http://www.passionatehomemaking.com/2008/04/whole-grains-grinding-soaking.html http://www.thenourishinggourmet.com/2008/03/nourishing-practices-soaking-grains-2.html
I hope that helps!
Thanks, Andrew!
Dink said,
August 3, 2009 at 7:55 am
I went to the passionatemaking blog. Very helpful…she answered some questions I had. Thanks for the tip
Ren said,
August 3, 2009 at 8:00 am
Excellent! anything to share?
Dink said,
August 3, 2009 at 8:39 am
I tried a banana bread recipe out of Nourishing Traditions and was disappointed in the result. I now know that the problem was twofold. Soaking the flour expanded the volume so the pan was filled too high, and the consistancy not great. I think if I had added more flour, as she suggests, it would have been much better.
Wardeh @ GNOWFGLINS™ said,
August 4, 2009 at 6:02 pm
I can’t believe I missed this – I subscribe! Well, it is going to the printer now. :) Thanks, Ren!
Julie said,
August 4, 2009 at 7:08 pm
Ren,
Do you know about the essentialeating.com site. They are making the most amazing sprouted wheat and sprouted spelt flours and no need to soak as I now only use these organic flours and they bake like a dream. The greatest thing is that soaking whole grain flour doesn’t take out the bitter taste, but sprouting does so the sprouted flours have this wonderful taste. Not to mention the nutrients in sprouted flour are now in a form the body can absorb. I sprouted and milled my own flour for years and baking with them was always a challenge not to have the stuff turn out like a brick….but not so with the essential eating flours (sold by Shiloh Farms) they can be substituted one for one in a recipe. Spread the word so others can stop soaking and get a better food! And I’m off to try you recipe using all sprouted flour. Stay tuned!
Ren said,
August 4, 2009 at 7:28 pm
I’ll check it out- thanks! Do you have any relationship with this company?
Julie said,
August 6, 2009 at 12:13 pm
Ha, I sound like I do don’t I! The sprouted flour just changed my life so much I love passing it on when I find someone who is using soaked flour in a recipe.
Patty said,
June 25, 2010 at 5:50 pm
Would love to try this with soaked quinoa seeds (germinated then pureed) next time I’m up north in berry land!
myrecessionkitchen said,
July 3, 2010 at 8:26 pm
This sounds delicious. I think I’ll try to make some sprouted flour. Did you use kefir, water or milk?
Ren said,
July 4, 2010 at 1:37 am
Thanks! I purchased already-sprouted flour and used milk.