In the furor to avoid carbohydrates it seems there is disregard to the value of grains in our diet. As if that weren’t bad enough many deprive themselves and their family the pleasure of eating a good quality whole grain bread baked at home.
Whole grains contribute to our nutritional profile in such important ways. Have you ever looked at the variety of grains we have available? It’s not just wheat, although that’s a major component of most breads. You can incorporate multiple grains in one bread for enhanced nutrition, flavor and texture.
Why not start baking your own breads this week? Start with the simplest quickest recipes, and experiment by mixing small amounts of various grains to see the results. If you’re too timid a cook to do that, try adding a variety of seeds and even some vegetables to the dough before baking and you’ll be surprised at the results.
Why not start baking today?
One of my favorite simple home made bread recipes adapted from King Arthur Flour Whole Grain Baking, 2006. Why not start baking today?
The Easiest 100% Whole Wheat Bread Ever
1 ¼ cups lukewarm water
¼ cup orange juice
3 Tb molasses
3 cups traditional whole wheat flour
¼ cup non-fat dry milk
1 ¼ tsp salt
2 tsp instant yeast
Feeling adventurous? Try adding: Sunflower, caraway, poppy, sesame, hemp, pumpkin, flax or chia seeds
Incorporating eggs into every day foods and beverages is an easy and inexpensive way to increase high quality protein in someone’s diet without resorting to the large variety of powdered and liquid nutritional supplements available. Although there are many available from commercial manufacturers that can help provide higher calories and protein they’re expensive and never taste as good as something home-made. Besides, since most of the available supplements are sweet, there is often flavor fatigue involved after only a few weeks of taking them. Today’s busy life style seldom allows time to prepare special meals that provide the additional nutrients. Athletes in particular struggle to fit in work or school, social life and other obligations, and extensive workout routines, and for some finding foods that provide enough calories and protein is a problem. There are many ways to incorporate high-nutrient density foods into the daily diet, and many simple and delicious recipes available to prepare them right at home with ingredients found in everyone’s cupboard. This is one of my favorites for a simple and quick breakfast omelet - so fluffy it melts in your mouth. Why don’t you try it?
Per Serving (excluding unknown items):
108 Calories; 9g Fat (74.3% calories from fat); 6g Protein; 1g Carbohydrate;trace Dietary Fiber; 222mg Cholesterol; 464mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Fat.