Going Whole Grain – It’s Easier Than You Think
I grew up in a household where whole grains were never served. Until I was in my early 20s, I’d never had anything but white bread – and I didn’t start serving my own family whole wheat bread until about four years ago. Honestly, I’d never had whole wheat bread before that time. And I was surprised how much I liked it. Now I’m making a concerted effort to convert almost entirely to whole grain recipes. It’s easier than I ever imagined and no one in my family – even my picky four year old – is complaining. In fact, if anything, we’re all enjoying our food more, not less.Why Whole Grains?
Whole grains are a better source of fiber and nutrients (including selenium, potassium and magnesium) because their bran and germ aren’t removed. White flour is highly processed, leaching many of the nutrients from the product. For example, a slice of store-bought white bread has about 66 calories, 1.9 grams of protein, and 0.6 grams of fiber. Whole wheat bread has around 69 calories, but has 3.6 grams of protein and 1.9 grams of fiber.
In addition, whole grains make you feel fuller longer, which can be helpful in loosing and maintaining a healthy weight.
Steps to Get You Started
Find just one whole grain recipe that appeals to you, then buy the appropriate flour and try the recipe within one week. (It’s easy to put off the switch; just remember, going whole grain is much easier than you think!)
Pick a few of your favorite white flour recipes. Substitute 1/3 cup of white whole wheat flour for the same amount of ordinary white flour. You can do this with all your favorite recipes containing flour (including Gourmandia’s cake recipes on video)
Don’t like the taste of whole wheat? Add a small amount of orange juice to your recipes. You shouldn’t taste the orange juice, but it will mellow out the flavor of the wheat.
Instead of using instant oats in your favorite baking recipes, use the kind that need to be cooked.
Quit buying store bought bread and make your own using whole grains. Invest in a bread machine, if necessary.
It’s especially important to measure properly when using whole grains: First, fluff the flour with a fork. Then use a large spoon to sprinkle the flour into a dry measuring cup. Finally, scrape off the top of the measuring cup, as you normally do with flour. This method ensures the flour doesn’t become packed, thereby making your finished product too dense and heavy. (TIP: Because whole grain flours go rancid rather quickly, store them in the freezer and let them sit on the counter 15 minutes before measuring them out.)
