Whole Foods

Whole Foods hold the key to Amazing Health and Natural Weight Loss. Eating whole foods, we eat close to Nature. And eating close to Nature provides us with the most Nutrient Dense food we can get. This ensures our bodies get what they need to stay healthy and vital. Join us to hear more:

Our bodies thrive eating whole foods, and we lose those extra pounds that processed foods tend to add. So, not only can we restore and maintain high levels of health with whole foods, but we find we start losing any extra pounds we might be carrying. It’s the nature of life. Simply put: a healthy body doesn’t carry excess weight.

The recipe this week is a sourdough Manna Bread made from whole rye kernels. Bread is typically made by grinding grains into flour and then, for most flour, processing it even more by removing some of the ingredients to give it a longer shelf life. Needless to say, this diminishes the nutritional value considerably from what’s in the whole grain.

Try this Manna Bread and let us know what you think. It is packed with nutrition and really delicious.

To Your Amazing Health,
Connie and Bill


Sourdough Manna Bread
  • 2 cups dry Rye Berries to sprout, equals 4 Cups sprouted
  • 1 tsp. Sea Salt
  • 1/2 cup Raisins
  • 1 tsp. Cinnamon
  • 1 cup Kombucha

This bread is made by first sprouting the rye berries, which increases the nutritional value of the grain even more than the whole berry. Then we ferment the sprouted berries to give it that sourdough taste. (You can skip this step if you don’t want the sourdough taste.)


  1. Add the rye berries to a large jar and fill with water. Let them sit in the water overnight on the counter. The next day, drain the water and cover the top of the jar with cheesecloth or a screen mesh with an elastic band holding it in place.
  2. Once the jar is covered with a breathable cover, rinse the sprouts again, and leave them on their side in a dish to drain (at around a 45-degree angle). Give the sprouts a rinse twice a day with fresh water. Drain the excess water off and place back in the dish at an angle.

Checking Sprouts 

  1. Around the second day the rye should have sprouted (it can take a little longer depending on temperature) and the sprouted tail should be as long as the kernel of rye. This is as long as you want to sprout the rye. Any longer than this the sprouts have the risk of tasting bitter and green. Keep an eye on them, they can grow fast.
  2. As soon as your tails are as long as the grain, you can begin making the bread. If you want the sourdough flavor, then follow the fermenting instructions first.

Fermenting (for sourdough flavor and added nutrition)

  1. Rinse the sprouts one last time and drain them well.  Add the kombucha and then add enough water so the sprouts are completely covered.
  2. Leaving the sprouts upright and covered, let them ferment for a sourdough taste for 2 days. Then drain them well.

Making the bread

  1. Add the sprouts to a food processor with the cinnamon, and salt.
  2. Process the mixture until a coarse dough is made. I stopped pureeing as soon as the dough began to form a ball.
  3. Add the raisins and pulse until the raisins are chopped and mixed through.
  4. Grease your hands well, and on a parchment-lined tray, shape the dough into a loaf shape around 5” x 9” and 1 ½” tall. If you make it thicker than this, it might not dry out correctly.
  5. Bake at 250 F. for 1½ hours, then turn the bread over to bake on the opposite side. Bake for another 1½ hours.
  6. Let the bread cool before slicing. Because of the lack of preservatives, this bread is best wrapped and stored in the fridge

You can make a variety of textures and flavours by varying the grains and additions

Grains (you can mix 2 grains together):

  • Rye
  • Wheat
  • Oat groats (the whole oat grain)
  • Kamut
  • Spelt

Here are some popular Additions to create variety. Feel free to make up any combination that sounds good to you. use up to 1 cup of additions per recipe:

  • Carrot Raisin
  • Cinnamon Date
  • Dried Fruits and Nuts
  • Pumpkin Seed, Sunflower Seed, Chia Seed

4 thoughts on “Whole Foods

  1. Hi! Wondering if you know a place in Kelowna (or Okanagan, or ordering online) where you can buy organic dry good like rye berries and lentils in bulk? Shopping at stores for smaller packets gets quite pricey for a large family! Thank you.

    • Yes, there are 2 places. One is the Springfield Bulk Foods on Spall and Springfield. Also, you can form a buying club with friends and order from Horizon Foods in Vancouver wholesale when the COVID scare is over. You can reach them online for a catalogue of the many foods they offer. They are a major supplier to all the health food stores.
      Warmly, Connie

  2. I made your Rye Berry bread and i love it. It is like a moist, chewy muffin. I used Food to LIve rye berries and the flavor was perfect. My first batch I just used salt and raisins so I got the taste of the Rye. Can’t wait to get creative with my second batch. Keep the good recipes coming Connie. Am going to make your split peas soup next. My husband was Dutch and I have made it for him for years but, I love the extra ingredients in yours. Will let you know how it turns out.
    Take Care…. Gail

    • Dear Gail, Thanks so much for your comments. It inspires other to make the bread. When you make it next, try adding the Kombucha to make a sour rye tasting bread. It is exceptional.
      Yes, and please let me know what you think of the soup. I love this simple recipe. Blessings, Connie

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