Throughout human history we have gone through a cycle with grains. We started with grinding our own wheat from whole grains and have shifted to processing these grains, leading to consumption of many white products, such as white bread, pasta, and rice. Now the cycle is returning to whole grains. You may ask, “Why are we going back to whole grains?” There must be something to it. We gain many nutrients and benefits by eating whole grain products. Whole grains help reduce the risk of several chronic diseases as well as providing fiber to help the digestive system. Nutrients such as B vitamins, selenium, and magnesium can be found in whole grains. Make a goal to ensure that half of your grains are whole grains. Try these delicious recipes to boost your whole grain consumption.
Honey Whole Wheat Bread
1/4 cup warm water 1/3 cup honey 1 1/2 tablespoons dry yeast 2 1/2 cups hot water 6 cups whole wheat flour 1 tablespoon salt 1/3 cup oil
In a small bowl, combine 1/4 cup warm water, 1 tablespoon honey, and dry yeast. Let stand for 15 minutes. With mixer, combine 2 1/2 cups hot water, and 3 1/2 cups flour. Mix on low until blended. Add salt, oil, and remaining honey. Blend. Add 1 more cup flour and yeast mixture. Stir until blended. Add 1 ½ - 2 more cups of flour (more or less flour can be added depending on the desired consistency). Dough should be sticky, about the consistency of cookie dough. Knead the dough for 5-10 minutes. Place dough on a lightly floured surface. Split into two even pieces. Shape into loaves and place into well greased bread pans. Let the dough rise in a warm place for 35 minutes. Bake at 350° F for 23-30 minutes. Makes 96 servings for 3-5 year olds at any meal or snack.
Tips: The stickier the dough, the softer the bread will be. When handling dough you may want to spray your hands with cooking spray so the dough doesn’t stick as much. Also, having extra flour to sprinkle on the top of the dough makes it easier to handle.
Grain/Bread
Source: Natalie Monson
Whole Wheat Banana Bread
1 1/2 cups whole wheat flour 1 teaspoon baking powder 2 teaspoons ground cinnamon (optional) 1/2 teaspoon baking soda 1/2 teaspoon salt 1 egg, lightly beaten 3/4 cup packed brown sugar 1/2 cup low-fat plain yogurt 1/4 cup canola oil 1 cup mashed ripe bananas (about 2 large or 3 medium bananas) 2 teaspoons vanilla 1/2 cup chopped toasted walnuts or pecans (optional)
In large bowl, mix flour, baking powder, cinnamon, baking soda and salt. Set aside. In medium bowl mix egg, brown sugar, yogurt, oil, banana and vanilla until well blended. Add to flour mixture and stir until just combined. Fold in nuts if desired. Pour batter into a sprayed 8×4-inch loaf pan. Bake at 350° F for 50 - 60 minutes or until toothpick inserted comes out clean. Cool in the pan for 10 minutes and then remove to cool on a wire rack. Makes 24 servings for 3-5 year olds at any meal or snack.
Grain/Bread
Source: http://eatingcleanrecipes.com
Whole Wheat Pancakes
2 cups whole wheat flour 2 tablespoons sugar 2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1 large egg 3 tablespoons margarine, melted 2 cups buttermilk (substitute: 2 cups milk with 1 tablespoon lemon juice or vinegar. Let sit for five minutes before using.)
Stir together flour, sugar, baking powder, baking soda, and salt. In a separate bowl, whisk egg and margarine. Add buttermilk to the egg mixture. Combine with dry ingredients and stir gently just until incorporated (a few lumps should remain). Try topping with yogurt and fruit. Makes 32 servings for 3-5 year olds at breakfast.
Grain/Bread
Source: http://thisweekfordinner.com
Whole Wheat Flour Tortillas
3 cups whole wheat flour 1 teaspoon baking powder 1 teaspoon salt 2 tablespoons oil 1 cup hot water (enough to make a workable dough, as hot as you can stand to touch)
In mixing bowl, whisk together flour, baking powder, and salt. Add the oil and mix with a fork or pastry blender until combined into small crumbs. Add hot water, stirring to make a thick dough. Knead until a smooth, not-too-sticky dough forms. Separate dough into balls about 2 1/2 inches in diameter. Allow balls of dough to rest on the counter, covered with a clean towel, for a few minutes. Roll each ball into an 8-inch circle, using a little flour during rolling, if necessary. Using a heavy skillet or griddle, over medium heat, cook the tortillas on both sides, until browned. Stack tortillas under a clean towel to keep them warm as you finish cooking the remainder. Tortillas can be re-warmed in the oven (wrapped in foil) or in the microwave. Makes 48 servings for 3-5 year olds at any meal or snack.
Grain/Bread
Source: http://www.tammysrecipes.com
Whole Grain Gluten Free Bread
2/3 cup warm water 3 1/2 tablespoons granulated sugar 3 1/2 teaspoons active dry yeast 1 1/3 cups tapioca starch 1 cup brown rice flour 2/3 cup potato starch 1/4 cup teff flour 2 tablespoons flax seed meal 2 1/4 teaspoons xanthan gum 1 1/2 teaspoons salt 1 1/2 teaspoons baking powder, double acting 2 teaspoons apple cider vinegar 1/4 cup canola oil 1 cup egg whites (about 6 egg whites or 3 eggs)
Add warm water, sugar and yeast. Let stand for 5 minutes. In a separate bowl, stir together tapioca starch, rice flour, potato starch, teff flour, flax seed meal, xanthan gum, salt, and baking powder. Set aside. Add vinegar, oil, and eggs to the yeast mixture. Mix together with a mixer on a low setting. Add the dry ingredients, about 1/3 at a time while continuing to mix at low speed. Scrape the bowl with a spatula, and increase the mixer to medium speed. Mix for two additional minutes. The finished “dough” will look like a thick batter. Spray the ends of two loaf pans with non-stick spray and line the bottom and long sides with parchment or wax paper. Divide the batter evenly in the pans and cover with plastic wrap. Allow to rise one hour (dough will only rise about 40-50%). Bake in preheated oven at 375° F for 35-40 minutes. Cool for 10 minutes, remove from pans, and place on a cooling rack. Makes 20 servings for 3-5 year olds at any meal or snack.
Grain/Bread
Source: http://wheatlessfoodie.blogspot.com