WHOLE-GRAIN BREAD
Sub processed flour with whole grains and you can indulge in bread again -- guilt free.
Provided by Martha Stewart
Categories Food & Cooking Breakfast & Brunch Recipes Bread Recipes
Yield Makes one 9-inch loaf
Number Of Ingredients 11
Steps:
- Stir whole-wheat flour, bran, and 1 cup water in a bowl. Let stand 30 minutes.
- Stir milk and 1 tablespoon sugar in a bowl until sugar dissolves. Stir in yeast. Let stand until foamy, about 5 minutes.
- Put whole-wheat flour mixture, milk mixture, remaining 3 tablespoons sugar, the cornmeal, 3 tablespoons oats, the ground flaxseed, and salt into the bowl of an electric mixer fitted with the dough hook; mix on medium-low speed until combined. Add 2 1/2 cups bread flour; mix until dough is tacky, but not sticky, about 2 minutes (if dough is too sticky, add more flour, 1 teaspoon at a time). Continue kneading until dough is soft and elastic, about 5 minutes more.
- Coat a large bowl with cooking spray. Add dough to bowl; turn to coat. Cover loosely with plastic wrap. Let dough rise in a warm, draft-free place until doubled in bulk, about 1 hour (or refrigerate overnight; bring to room temperature).
- Turn out dough onto a work surface; shape into a loaf about 9 inches long. Using a spray bottle, mist with water; sprinkle top with remaining 2 teaspoons oats and the whole flaxseed. Coat a 9-by-5-inch loaf pan and a piece of plastic wrap with cooking spray. Transfer loaf to the pan, and cover lightly with the plastic wrap. Let stand until doubled in bulk, about 45 minutes.
- Preheat oven to 400 degrees. Mist oven with water; place loaf in oven. Bake 5 minutes; mist oven again. Continue to bake, rotating pan once, until well browned, 25 to 30 minutes. Unmold bread onto a wire rack; return to oven, and bake directly on oven rack 5 minutes more. Remove from oven; let cool completely on rack.
Nutrition Facts : Calories 131 g, Cholesterol 1 g, Fiber 2 g, Protein 5 g, Sodium 128 g
EASY 100% WHOLE WHEAT BREAD
This is a foolproof, beginner 100% whole wheat bread, easy to make with a stand mixer like a Kitchenaid®.
Provided by Mme Rocha
Categories Bread Yeast Bread Recipes Whole Grain Bread Recipes Wheat Bread
Time 3h50m
Yield 12
Number Of Ingredients 6
Steps:
- Mix the warm water, honey, and yeast in a stand-mixer bowl until mixture becomes foamy, about 5 minutes.
- Add half the whole wheat flour, olive oil, and salt to the mixture. Mix with a spatula or wooden spoon until incorporated. Let sit for 1 to 2 minutes.
- Mix with a dough hook attachment on low speed, slowly adding the remaining whole wheat flour, increasing the speed to high. Mix on high until the batter is combined and not sticking to the sides of the bowl, about 7 minutes. Cover the bowl with a towel and let rest for 15 minutes.
- Meanwhile, prepare a 9x5-inch loaf pan with parchment paper. Flour a surface to work the dough.
- Place the dough onto the floured work surface and shape into a loaf. Use more flour if necessary. Place into the prepared loaf pan.
- Let shaped dough sit in a warm place until it has risen over the top of the pan, about 1 hour.
- Meanwhile, preheat the oven to 350 degrees F (175 degrees C).
- Bake in the preheated oven until top of the loaf sounds hollow when tapped, about 35 minutes. Remove from the oven and let cool for 15 to 20 minutes before removing from the pan and transferring to a wire rack. Let cool an additional hour before slicing; otherwise it will feel doughy.
Nutrition Facts : Calories 140 calories, Carbohydrate 28.4 g, Fat 1.8 g, Fiber 4.3 g, Protein 4.9 g, SaturatedFat 0.3 g, Sodium 149.7 mg, Sugar 3 g
100% WHOLE GRAIN WHEAT BREAD
If you like fluffy brown bread this is it. No white flour here. You can use any 100% whole grain wheat flour. I mill my own. This bread is not heavy like most 100% whole wheat breads. If it is you used too much flour and your dough was too stiff. If it flattens out and won't stand up you need more flour. The total amount of flour is usually about 6 1/2 to 7 cups. This recipe has been in my family for years and we all make it. We make a lot more now that we have powerful mixers and the hand kneading is bye bye.
Provided by dbsnova
Categories Yeast Breads
Time 3h15m
Yield 2 Loaves, 24 serving(s)
Number Of Ingredients 7
Steps:
- Place the first five ingredients in the bowl and mix.
- Add: 2 Cups 100% Whole Grain Wheat Flour. (to cool the water and end up with warm dough) Mix then add 2 Tbs of Dry Active Yeast. If your not sure about your yeast proof it in a little warm water first.
- Add: 4 Cups of 100% Whole Grain Wheat Flour.
- Mix until the consistency is some what even. Then continue to slowly add flour 1/2 Cup at a time until the dough quits sticking to the sides of the bowl. It should be tacky to the touch. The trick is to have enough consistency to stand up with the least amount of flour so the bread will be fluffy. It will most likely be 6 1/2 cups but in any case do not exceed 7 1/2 cups of wheat flour. You can trade one cup of wheat flour for one cup of all purpose white if you wish. Don't over mix or the bread will be tough.
- When your dough is finished, leave it in the mixer, cover the bowl and let it rise for about 30-45 minutes. The dough will be larger but it doesn't need to double.
- Grease two bread pans with Crisco. You can also flour the pans to reduce sticking.
- Mix the dough again just enough to knock it down at least close to the original size.
- Drop the dough on a floured surface so you can work the dough and shape it. Shape it with your hands to make a nice ball getting enough flour on it so it isn't sticky. Divide the ball in half and do it again. Shape the loaves by turning the dough under it's self over and over. When the dough is shaped the sides and ends will be sealed and all you will see is a nice oblong shaped loaf with smooth sides and top. Drop the loaves in your bread pans and let them rise until almost doubled. Bake in a preheated oven at 350 for 36 minutes. If you forgot to preheat 41 minutes. (gas oven).
- When done turn the bread out of the pan to a rack to cool. You can eat it right away (a great time for real butter) don't wrap it until completely cooled. (Condensation will make it soggy) Put in tinfoil to store on the counter. If you put it in the refrigerator it will turn into a brick. Enjoy.
Nutrition Facts : Calories 176.4, Fat 4, SaturatedFat 0.6, Sodium 293.6, Carbohydrate 32.5, Fiber 4.3, Sugar 4.9, Protein 5.4
WHOLE WHEAT BREAD
Provided by Food Network
Time 1h16m
Yield 1 loaf (10 slices)
Number Of Ingredients 7
Steps:
- 1. Combine yeast, honey, and 1¼ cups (300 ml) warm water and set aside to proof, about 5 minutes.
- 2. When starting with whole kernel wheat: Place wheat, and if desired, salt into the Vitamix Dry Grains Container and secure lid. Select Variable 1. Turn machine on and slowly increase speed to Variable 10, then to High. Grind wheat for 1 minute. (Do not over process) Stop the machine and allow the flour to cool for a few minutes.
- 3. When starting with whole wheat flour: Place flour and, if desired, salt into the Vitamix Dry Grains or Standard Container and secure lid.
- 4. Select Variable 1.
- 5. Turn machine on and slowly increase speed to Variable 6. Blend until a hole forms in the center of the mixture, about 5 seconds. Turn machine off and remove the lid.
- 6. Pour oil, lemon juice, and yeast mixture into the hole in the flour. Secure the lid.
- 7. To mix the dough, turn the machine on High for 1 second. Stop the machine. Remove lid.
- 8. While the dough rests, lightly coat a loaf pan with vegetable cooking spray or shortening.
- 9. To knead dough, two steps are required: Step 1: Use a nylon spatula to scrape the sides of the container. Pull the dough away from the container sides and into the center of the mixture. Step 2: With the switch on High, quickly turn the machine on and off five times.
- 10. Repeat the above two-step process five times, or until the dough binds together in a soft elastic mixture.
- 11. To remove the dough from the container, turn the machine on and off five times (to lift the dough up and away from the blades). Invert the container over the prepared pan and let the dough fall into the pan. Use a wet nylon spatula to remove any remaining dough.
- 12. Use a wet (or oiled) nylon spatula to shape the loaf. Allow the dough to rise until the top of it reaches the top of the pan, about 15 to 20 minutes.
- 13. Bake at 350°F for 35 minutes. Makes one loaf.
100% WHOLE WHEAT GRAIN BREAD
I make this using King Arthur's White Whole Wheat flour (it's 100% whole grain wheat flour made with a hybrid white wheat instead of the red hard wheat, so it has all the nutrition but is not as dark or bitter). With the addition of 7-grain cereal it is hearty with a little crunch. Extra yeast, wheat gluten, and egg yolk (for lecithin) makes it soft and helps it rise nicely. Makes two loaves.
Provided by cddbt
Categories Yeast Breads
Time 30m
Yield 2 Loaves
Number Of Ingredients 11
Steps:
- Place sugar and yeast in bowl with 1/2 the warmed water. Stir and let sit 5-10 minutes until foamy.
- In bowl of stand mixer add: remaining water, gluten, egg yolks, honey, olive oil, buttermilk, 2 cups of the flour, 7 grain cereal, and proofed yeast.
- Stir into batter, cover with towel, and let sit 30 minutes (will rise some).
- Place bowl onto stand mixer, add salt, and remaining flour 1/2 cup at a time -- mixing with paddle attachment until dough pulls away from sides and forms ball around the paddle.
- Scrape dough off paddle and replace with dough hook. Set on 2 and knead with dough hook x8 minutes. Cover with towel and allow to rise until doubled.
- Remove dough and divide in half. Form each half into a loaf and place into greased standard size loaf pan - push dough into corners and sides to form to pan. Spritz with pan spray (preferably olive or canola), cover with towel and let rise until 1 - 2 inches above top of pan.
- Place into pre-heated 350* oven and bake x30 minutes.
- Remove from pans, brush lightly with butter using paper towel to remove excess so dough does not get soggy, and place on cooling rack to cool.
- Cool at least 20-30 minutes before cutting (if you cut while really hot the crumb does not have time to set and will feel very heavy and sticky).
Nutrition Facts : Calories 1515.9, Fat 25.2, SaturatedFat 5.1, Cholesterol 193.7, Sodium 3651.3, Carbohydrate 290.5, Fiber 42.2, Sugar 48.4, Protein 55.2
WHOLE GRAIN SPROUT BREAD
This is so healthy and tasty too! For the sprouted grains you may use wheat berries,quinoa, rye, spelt, etc., even lentils! Mix and match grain sprouts to your heart's content. Adapted from the SproutPeople. When using whole wheat and/or rye flours you might add wheat gluten - at a rate of 1/8 cup per cup of flour - as it often produces a nicer loaf. Enjoy!
Provided by Sharon123
Categories Yeast Breads
Time 3h40m
Yield 2-3 loaves
Number Of Ingredients 8
Steps:
- To soften yeast:.
- Combine in a large bowl:.
- 2 1/2 cups warm water.
- 2 scant Tbs. active dry yeast.
- Allow the yeast to proof (bubble) for 5 minutes.
- Stir in:.
- 1/2 cup oil.
- 1/2 cup honey.
- 1 Tbs. salt.
- 2 cups sprouted grains, whole or ground lightly.
- 4 cups flour (any combo of wheat, rye and white you like) Beat well. Cover and let this "sponge" sit 45-60 minutes.
- Stir down and gradually add:.
- 3-4 cups flour (any combination). Turn dough out onto a lightly floured surface and knead until smooth.
- Place dough into a greased bowl, turn it over and around to coat all of the dough.
- Cover and let rise until doubled (60-90 minutes).
- Knead dough down in the bowl, divide and shape into 2-3 oblong loaves. Place in well greased loaf pans and cover.
- Let rise 60 minutes or until almost doubled.
- Bake at 375º for 35 to 40 minutes. Remove loaves from pans and cool on wire racks.
Nutrition Facts : Calories 2398.5, Fat 59.5, SaturatedFat 8.9, Sodium 3518.5, Carbohydrate 414.4, Fiber 16.4, Sugar 75.1, Protein 53.2
WHOLE WHEAT BREAD
I discovered this fantastic bread recipe by Jean Sutherland and I thought I would share with everyone. This is not a bread machine recipe! Zaar seems to have a lot of machine recipes but not many old-fashioned so I thought this would be a great addition. This bread is a little difficult to make but is perfect for sandwiches and tastes wonderful! Very much worth the work you have to invest. I replace all of the oil with 1/2 cup flax seed meal. It's a nice way to get that very nutritious grain into our diet easily. Plus it adds more flavor.
Provided by Cynna
Categories Yeast Breads
Time 3h10m
Yield 2 loaves
Number Of Ingredients 11
Steps:
- Add 4 1/2 tsp yeast to 3/4 cup water.
- Add 1 cup of whole wheat flour and mix vigorously.
- Cover bowl with plastic and let sit for 45 minutes to proof.
- When sponge is ready, uncover bowl and add the 1 1/2 cups of warm water and 2 cups of whole wheat flour . Stir in very well.
- Now add the 1/2 cup vital wheat gluten, 2 1/2 tablespoons vegetable oil, 1/3 cup honey and 1 tablespoon salt. Mix these in well. Now start adding the remaining flour about 1/2 cup at a time. (I use my KitchenAid for this).
- Knead dough in mixer for 10 minutes or 20-30 minutes by hand. Take a break half-way through if you're hand kneading and let dough rest for 10 minutes.
- Place dough into large greased bowl (preferably not metal) and cover with plastic. Leave the dough to rise in a warm place for 1 to 1 1/2 hours until it doubles in size.
- Punch dough down, divide dough, and reshape into loaves. Place into greased 9x5 bread pans, cover with plastic and allow to rise again.
- Preheat oven to 350°F.
- Make egg wash by whisking egg and water together in small bowl.
- Brush egg wash over tops of loaves and then place in the oven to bake for 40 minutes.
- To test for doneness, pull the loaf out of the pan and tap the bottom with a wooden handle. It should have a hollow sound.
- Cool these for at least an hour before slicing. If you don't wait that long the structure of the bread will not support a knife and will mush down and stay permanently mushed when you're done mangling it. Try to be patient.
Nutrition Facts : Calories 1508.9, Fat 28.3, SaturatedFat 4.5, Cholesterol 93, Sodium 3545.4, Carbohydrate 287.9, Fiber 37.8, Sugar 47.8, Protein 50.5
WHOLE-GRAIN HERBED GARLIC BREAD
Provided by Food Network Kitchen
Categories side-dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 7
Steps:
- Preheat the oven to 375 degrees F. Place the garlic on a double-thick square of aluminum foil, drizzle with 1/2 teaspoon of the oil and fold up the foil to enclose the garlic securely. Place the garlic directly on the oven rack and bake until it is golden brown and meltingly soft, about 1 hour. Unwrap and set aside until cool enough to handle, about 5 minutes.
- Combine the parsley, thyme and remaining 1 1/2 teaspoons olive oil in a small bowl. Remove the roasted garlic cloves from the white papery husks with the tip of a butter knife and place them in the bowl. Mash with a fork until smooth and spreadable. Spread the mixture evenly over the bread halves and sprinkle with the Parmesan and salt to taste. Place on a baking sheet and broil (about 6 inches from the heat source) until the top is just browned, about 2 minutes. Cut into 4 pieces and serve warm.
Nutrition Facts : Calories 110 calorie, Fat 3.5 grams, SaturatedFat 0.5 grams, Cholesterol 0 milligrams, Sodium 140 milligrams, Carbohydrate 14 grams, Fiber 3 grams, Protein 4 grams, Sugar 2 grams
WHEAT BREAD WITH WHOLE GRAINS AND SEEDS
This is a recipe I developed over 20 years ago for a friend who claimed she couldn't bake bread. It is written to be used with a large mixer with a dough hook attachment. Do not skip any of the steps or risings - you will be disappointed. If you have bread flour (high-gluten) you don't need to use the gluten. If you don't have "10 grain" cereal, use any whole grain cereal. Do not use oatmeal, you will have poor results. At the very end of the directions are additional ideas for amendments.
Provided by Chef George S.
Categories Yeast Breads
Time 3h25m
Yield 24 serving(s)
Number Of Ingredients 15
Steps:
- Be sure to assemble all ingredients before starting. All ingredients should be room temperature for best results.
- Proof:.
- Fill mixer bowl with hot water and let set for a minute or two to warm. Discard water.
- Combine cereal, molasses or other sweetening, and hot water. Stir to mix.
- Add yeast. Allow to sit for 10 minutes. If yeast is not working after 10 minutes, you may need new yeast, or your water may have been too hot. Start over.
- If yeast has made mixture foamy, go to next step.
- Sponge:.
- Fit the mixer with the standard beater.
- Add egg, milk, gluten, oil, salt and water. Mix on low to combine.
- Add 3 cups whole wheat flour, and mix on low to combine. Batter should be about the consistency of cake batter.
- Turn mixer gradually to high, and beat for 5 minutes (use a timer!). Batter should be very smooth and creamy.
- Scrape down beater and bowl.
- Cover bowl loosely with waxed paper or plastic wrap, then with a kitchen towel wrung out in hot water.
- Set bowl in a warm place with no drafts. (I open my oven door part way, which leaves the light on, and place bowl in oven).
- Allow to completely double in size. This can take anywhere from 45 minutes to an hour and a half. Check frequently, it really makes a mess if it overflows.
- Knead:.
- After sponge has risen, put bowl back into mixer stand and fit dough hook. Put mixer on low for a few seconds to deflate sponge.
- Leaving mixer on low, gradually add 1 cup whole wheat flour. Continue mixing until flour is fully incorporated.
- Again, leaving mixer on low, begin adding unbleached flour no more than a quarter cup at a time.
- (Always err on the side of less flour - too much makes a hard, heavy and dry loaf).
- Continue adding flour and mixing until dough cleans the bowl and slaps against the sides as it rotates.
- Increase mixer speed to low-medium and continue kneading for 10 minutes (timer, please!).
- Turn off mixer and turn dough out onto a floured table or board.
- Make an indentation in the lump of dough and add amendments if you are using them. Fold dough up around amendments and turn over.
- Knead by hand until bread feels silky smooth and amendments are well distributed.(you will feel the whole grain cereal and amendments). This takes about 5 minutes. You may be incorporating some additional flour as you knead, but this should be very minimal.
- Second Rise:.
- Using a clean bowl (or wash your mixer bowl and re-use), heat bowl with warm water. Dry. Put about 2 teaspoons of olive oil in bottom of bowl.
- Form dough into a large ball, and put seam side up in bowl, turning until seam is on bottom and oil coats entire ball.
- Cover as before and allow to rise until double. Dough is doubled when a finger placed on the dough makes an indentation that does not bounce back.
- Shape and Bake:.
- Handling dough carefully, turn out onto floured board as before. Using your fingers, very gently deflate the bread.
- Shape as desired. I usually shape into 2 free-hand round loaves. Place on a baking sheet sprayed with vegetable spray.
- Cover again as before, and allow to rise about 15 minutes.
- Remove bread from oven (if using to rise) and preheat to 375°F.
- Using a very sharp knife or clean razor blade, slash the top of the loaves a couple of times to allow steam to escape. Be careful not to deflate loaf.
- Bake in lower third of oven for 20 - 25 minutes. If you have an instant read thermometer, bread will be about 195F when done. Old-fashioned way is to thump with knuckles and listen for a hollow sound.
- Remove to cooling racks. Bread can be eaten about 10 minutes later.
- Allow to completely cool before sliding into a plastic bag or bread saver for storage.
- *AMENDMENTS:.
- Amendments should not total more than ½ cup total.
- Green pumpkin seeds, sesame seeds, poppy seeds, hulled sunflower seeds.
- Toasted almonds, hazelnuts, walnuts, pecans or cashews.
- Sun dried tomatoes with a clove of crushed garlic and 2 tablespoons fresh basil.
- Any fresh or dried herb combination with nuts or seeds.
More about "whole grain wheat bread food"
WHICH BREAD IS THE HEALTHIEST OPTION? – CLEVELAND CLINIC
From health.clevelandclinic.org
Estimated Reading Time 4 mins
WHOLE WHEAT BREAD - WIKIPEDIA
From en.wikipedia.org
Main ingredients Whole-wheat flourAlternative names Whole grain bread, wholemeal breadType Brown bread
TASTE TEST: WHOLE-GRAIN BREAD | FOOD NETWORK HEALTHY EATS ...
From foodnetwork.com
Estimated Reading Time 4 mins
WHOLE WHEAT VS. WHOLE GRAIN BREAD: WHAT'S THE DIFFERENCE?
From tasteofhome.com
Estimated Reading Time 6 mins
14 HEALTHY WHOLE-GRAIN FOODS (INCLUDING GLUTEN-FREE OPTIONS)
From healthline.com
Estimated Reading Time 6 mins
- Whole Oats. Share on Pinterest. Oats are among the healthiest whole grains you can eat. They’re not only packed with vitamins, minerals and fiber but also naturally gluten-free.
- Whole Wheat. Whole wheat is a popular and incredibly versatile cereal grain. It’s a key ingredient in baked goods, pastas, noodles, couscous, bulgur and semolina.
- Whole-Grain Rye. Rye is a member of the wheat family and has been consumed for centuries. It’s typically more nutritious than wheat and contains more minerals with fewer carbs.
- Buckwheat. Though its name may try to fool you, buckwheat is not related to wheat. It’s a pseudocereal, which means it’s a seed that’s used in a similar way to cereals.
- Bulgur Wheat (Cracked Wheat) Bulgur wheat, commonly known as cracked wheat, is popular in Middle Eastern cuisine. This whole grain is often added to soups, stuffed vegetables and salads such as tabbouleh.
- Millet. Millet is an ancient grain perhaps best known as an ingredient in birdseed. However, it has been a part of human cuisine for thousands of years and is considered a staple ingredient in India, China, Africa, Ethiopia, Nigeria and other parts of the world.
- Whole Barley. Barley is a versatile cereal grain that has been consumed for thousands of years. While it’s not as popular as other whole grains, it’s incredibly healthy.
- Spelt. Spelt is an ancient whole wheat that has been grown for thousands of years. Nutritionally, spelt is similar to modern whole wheat and a rich source of manganese, magnesium, phosphorus, zinc, iron, B vitamins and fiber.
- Quinoa. Quinoa is a South American grain that has been hailed as a superfood. This ancient grain is packed with more vitamins, minerals, protein, healthy fats and fiber than popular grains such as whole wheat, oats and many others.
- Brown Rice. Brown rice is widely recognized as a healthier alternative to white rice. That’s because it’s a whole grain, meaning it contains the entire grain including the bran, germ and endosperm.
15 WORST WHOLE GRAIN FOODS | EAT THIS NOT THAT
From eatthis.com
Estimated Reading Time 7 mins
- Quaker Weight Control Maple & Brown Sugar. 1 packet, 160 calories, 3 g fat, 0.5 g saturated fat, 290 mg sodium, 29 g carbs, 6 g fiber, 1 g sugar, 7 g protein.
- Sara Lee Soft & Smooth White Made with Whole Grain Bread. 2 slices, 130 calories, 1.5 g fat, 0 g saturated fat, 250 mg sodium, 26 g carbs, 3 g fiber, 2 g sugar, 5 g protein.
- Zatarain's Brown Rice Jambalaya Mix. 1 cup prepared, 140 calories, 1 g fat, 0 g saturated fat,470 mg sodium, 29 g carbs, 2 g fiber, 3 g protein. We've got good new and bad news.
- Whole Wheat Ritz Crackers. 5 crackers, 70 calories, 2.5 g fat, 0.5 g saturated fat, 120 mg sodium, 10 g carbs, < g fiber, 2 g sugar, 1 g protein. Despite what the package claims, the whole-wheat version of these crackers isn't much healthier than the conventional variety.
- Kellogg's Froot Loops Whole Grain Cereal. 1 cup, 110 calories, 1 g fat, 0 g saturated fat, 150 mg sodium, 25 g carbs, 3 g fiber, 10 g sugar, 1 g protein.
- Thomas' Plain Bagels Made with Whole Grains. 1 bagel, 260 calories, 1 g fat, 0 g saturated fat, 420 mg sodium, 53 g carbs, 3 g fiber, 7 g sugar, 9 g protein.
- Pepperidge Farms Farmhouse Oatmeal Bread. 2 slices, 240 calories, 4 g fat, 0 g saturated fat, 400 mg sodium, 44 g carbs, 2 g fiber, 6 g sugar, 8 g protein.
- Minute Ready-to-Serve Whole Grain Brown Rice. 1 container, about 1 cup, 230 calories, 4 g fat, 0.5 g saturated fat, 160mg sodium, 44 g carbs, 4 g fiber, 0 g sugar, 5 g protein.
- Pepperidge Farm Goldfish Whole Grain Cheddar. 55 pieces, 140 calories, 5 g fat, 1 g saturated fat, 250 mg sodium, 19 g carbs, 2 g fiber, < 1 g sugar, 3 g protein.
- Quaker Chewy S'mores Granola Bars. 1 bar, 100 calories, 2 g fat, 0.5 g saturated fat, 75 mg sodium, 19 g carbs, < 1 g fiber, 8 g sugar, 1 g protein. These campfire-inspired snack bars are "made with 100% whole grains," but that doesn't mean they're good for you.
CLASSIC 100% WHOLE WHEAT BREAD - KING ARTHUR BAKING
From kingarthurbaking.com
4.6/5 (650)Total Time 3 hrs 17 minsServings 1Calories 150 per serving
- In a large bowl or the bowl of your stand mixer, combine all of the ingredients and stir just until the dough starts to leave the sides of the bowl. Let it rest for 20 to 30 minutes; this gives the flour a chance to absorb some of the liquid and the bran to soften, making the dough easier to knead. , If kneading by hand, transfer the dough to a lightly greased surface, oil your hands, and knead it for 6 to 8 minutes, or until it's smooth and supple. If kneading in a stand mixer, attach the dough hook and knead for 5 to 7 minutes at low speed, until the dough is soft and smooth. Adjust its consistency with additional flour or water, if necessary.
- Transfer the dough to a lightly greased bowl, cover it, and let it rise until puffy though not necessarily doubled in bulk, 1 to 2 hours., Gently deflate the dough, transfer it to a lightly oiled work surface, and shape it into an 8" log. Place the log in a lightly greased 8 1/2" x 4 1/2" loaf pan and cover the pan loosely with lightly greased plastic wrap or a reusable cover. , Let the bread rise for 1 to 2 hours, or until the center has crowned about 1" above the rim of the pan. Towards the end of the rising time, preheat the oven to 350°F.
- Uncover the bread, place it in the oven, and bake for 35 to 40 minutes, tenting it lightly with aluminum foil after 20 minutes to prevent over-browning. A digital thermometer inserted into the loaf's center should register at least 190°F., Remove the bread from the oven and turn it out of the pan onto a rack to cool. For a soft, flavorful crust, rub the top of the warm bread with a stick of butter. Cool completely before slicing. , Store the bread, well wrapped, at room temperature for several days; freeze for longer storage.
9 HEALTH BENEFITS OF EATING WHOLE GRAINS
From healthline.com
- High in nutrients and fiber. Whole grains deliver many important nutrients. These include: Fiber. The bran provides most of the fiber in whole grains. Vitamins.
- Lower your risk of heart disease. One of the biggest health benefits of whole grains is that they lower your risk of heart disease, which is the leading cause of death worldwide (7).
- Lower your risk of stroke. Whole grains may also help lower your risk of stroke (10). In an analysis of 6 studies in nearly 250,000 people, those eating the most whole grains had a 14% lower risk of stroke than those eating the fewest (10).
- Reduce your risk of obesity. Eating fiber-rich foods can help fill you up and prevent overeating. This is one reason high-fiber diets are recommended for weight loss (5).
- Lower your risk of type 2 diabetes. Eating whole in place of refined grains may lower your risk of type 2 diabetes (14). A review of 16 studies concluded that replacing refined grains with whole varieties and eating at least 2 servings of whole grains daily could lower your risk of diabetes (15).
- Support healthy digestion. The fiber in whole grains can support healthy digestion in various ways. First, fiber helps give bulk to stools and lowers your risk of constipation.
- Reduce chronic inflammation. Inflammation is at the root of many chronic diseases. Some evidence suggests that whole grains can help reduce inflammation (19).
- May reduce your risk of cancer. Research on whole grains and cancer risk have provided mixed results, though they show promise. In one review of 20 studies, 6 showed a reduced risk of cancer, while 14 indicated no link (23).
- Linked to a reduced risk of premature death. When your risk of chronic disease is reduced, your risk of dying prematurely also goes down. In fact, one study suggested that whole grain intake specifically lowered the risk of dying from heart disease, as well as any other cause (28).
5 WAYS TO TELL IF YOUR WHOLE GRAIN BREAD IS FOR REAL ...
From cafemom.com
- Ignore the "Whole-Grain" stamp. This is a nifty little stamp created by the nonprofit Whole Grains Council. It means the bread has at least 8 grams of whole grains, but it does not mean 100 percent whole grain.
- Ignore the color. Some breads are made with caramel coloring to make the bread look like whole wheat -- which, by the way, also isn't necessarily whole grain anyway.
- Look at the ingredients list. By law, ingredients are listed in order by weight. So choose breads that list a whole grain first or at least high up on the list.
- Avoid "enriched." While you're perusing that ingredients list, make sure it doesn't include "enriched flour" or "bleached flour."
- Look at the fiber content. Check out the fiber to total carbohydrate ratio. It should be higher than 1 to 10. Oh my God, math in the grocery store. I know.
WHAT IS THE HEALTHIEST BREAD? 7 SCRUMPTIOUS OPTIONS
From healthline.com
- Sprouted whole grain. Sprouted bread is made from whole grains that have started to sprout from exposure to heat and moisture. Sprouting has been shown to increase the amount and availability of certain nutrients (1).
- Sourdough. Sourdough is made through a fermentation process that relies on naturally occurring yeast and bacteria to make the bread rise (8). Fermentation helps reduce the number of phytates, also known as phytic acid, that bind to certain minerals and impair their absorption (9).
- 100% whole wheat. Whole grains keep the entire grain intact, including the germ, endosperm, and bran. The bran, which is the hard, outer layer, is high in fiber (15).
- Oat bread. Oat bread is typically made from a combination of oats, whole-wheat flour, yeast, water, and salt. Since oats are highly nutritious and linked to a number of health benefits, oat bread can be a healthy choice.
- Flax bread. Flax bread, which is made primarily from whole-grain flours and flax seeds, is one of the healthiest breads you can eat. This is because flax seeds are highly nutritious and offer a number of health benefits.
- 100% sprouted rye bread. Rye closely resembles wheat but is usually darker and denser. Traditional rye bread is only made from rye flour and does not contain any wheat flour, whereas most modern rye breads are made from a combination of the two.
- Healthy gluten-free bread. Gluten-free breads are made without glutenous grains like wheat, rye, or barley. They are safe options for people who need to avoid gluten, such as those with celiac disease or gluten sensitivity.
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