Whole Wheat Nutrition

A kernel of wheat is known as the "five-in-one"; it contains protein, carbohydrates, soluble and insoluble fiber, vitamins, and minerals. The less it is processed, the more nutrition you get. For high nutrition, look for products with the germ intact, such as whole wheat flours, wheat germ, and bran. Whole grains and bran contain hemicelluloses along with the insoluble fiber. The cellulose absorbs water, preventing constipation, colon cancer, and varicose veins. The germ of wheat contains precious phytoestrogens and the B vitamins. Wheat gra.s.s and sprouted wheat are routinely used in salads or juice as part of a regenerative cleansing program. Wheat contains vitamin E, iron, magnesium, selenium, and zinc. As with all true grains, wheat and wheat products lack a substantial amount of lysine and methionine, so if you don't eat meat, wheat is best combined with beans and seeds to give you all the essential amino acids. Eat some form of vitamin C, too, when you eat whole wheat. Since wheat contains phytic acid, without the C, the minerals concentrated in the bran stay una.s.similated.[image]No Additives

When you bake your own bread, you avoid consuming the many artificial additives and preservatives that have become commonplace in the commercial baking industry's processing, packaging, transporting, and storing of bread. A synthetic chemical can even be infused into the packaging material to make bread that has been on the shelf for weeks still smell freshly baked! Chemical additives control molds, yeasts, rope bacteria, and other invisible organisms that make bread go stale or rancid.Chemicals help extend the shelf life of a loaf. Surprisingly, the worst enemy in the commercial baking industry is oxygen, which makes bread go stale. In 1947 antioxidants were one of the first chemical additives to be commercially produced. Dough conditioners are additives used during production to modify the physical appearance and texture of a loaf. They turn what would probably be a mediocre baked loaf into consistently high-quality bread. Anti-staling and anti-firming compounds are other important ingredients in commercial breads. When bread stales, the starch crystallizes. To inhibit this crystallization, bread emulsifiers are used. Thirty years ago, over 16 million pounds of chemical food additives were used every year in the American food industry for bread. One can only imagine how much more are used now.Other countries that are more serious about their bread, like France and Italy, do not widely permit anti-staling agents, dough conditioners, and antioxidants. It is more common to find small batch bakeries in these countries, where it is acknowledged that bread is a food meant to be made fresh every day.The following list contains some of the most common additives to bread and flour:Bleached flour-artificially aged with chlorine bleach gas to cut down on expensive storage time and supposedly to increase its baking qualities by developing the proteinPota.s.sium bromate-added to unbleached flour, labeled bromated, to speed up the aging process in a manner similar to bleached flourCalcium peroxide-antimycotic agent used to prevent the growth of microscopic sporesBHT and BHA-preservatives, and the first anti-oxidants to hold up in the heat of bakingPota.s.sium sorbate-preservative and antimycotic agentSodium benzoate-preservative and antimycotic agent; because of its natural origin, it is the least harmful additive.Sodium propionate-antimycotic agentADA (azodicarbonamide)-a dough conditioner that keeps the dough from getting overworked during long machine mixing (azodicarbonamide)-a dough conditioner that keeps the dough from getting overworked during long machine mixingEDTA-an antioxidantCalcium propionate-antimycotic agentCalcium disodium-dough conditionerL-cysteine, Stearoyl-2-lactylate, and Sodium steryl fumarate-dough conditioners, often paired with glycerides, that allow bread to be made more easily in a machine and even out differences in batches of flourPartially hydrogenated vegetable oil-usually combined with some palm oil to prolong shelf life and add texture and body to crumbMono- and diglycerides-anti-staling compounds

Chemical additives need to be regarded with suspicion. Many people have found that elusive health problems stem from being allergic to chemicals like BHT (butylated hydroxytoluene) and BHA (butylated hydroxyanisole).If you are chemical sensitive, this information is very important. If you think you do not eat much bread, and that you are not consuming many of these chemicals, consider the statistics that report that each person eats approximately 100 pounds of bread a year.When you bake in the bread machine, it is good to allow each loaf to have its own appealing inherent taste, texture, and appearance, rather than comparing it to an aerated commercial loaf. Allow the simple pleasure of your own bread and its health value to become a priority in your diet.

WHOLE WHEAT CRESCENT DINNER ROLLSMakes 16 dinner rolls In small amounts, sour cream is a wonderful addition to a dough; it helps create a moist, close-textured roll. Here the whole wheat flour is sweetened a bit with the addition of a small amount of ground almonds.

11/2- OR 2-POUND-LOAF MACHINES1/4 cup slivered blanched almonds cup slivered blanched almonds2 cups whole wheat flour

1 cup water2 large eggs4 tablespoons unsalted b.u.t.ter, cut into pieces1/2 cup sour cream cup sour cream

21/4 cups bread flour cups bread flour2 tablespoons light brown sugar1 tablespoon gluten2 teaspoons salt

21/4 teaspoons SAF yeast or 2 teaspoons SAF yeast or 23/4 teaspoons bread machine yeast teaspoons bread machine yeast

[image]Place the almonds in a dry skillet. Lightly toast over medium heat, stirring constantly, about 2 minutes. In a food processor, combine the almonds with 2 tablespoons of the whole wheat flour. Grind to a fine meal.

[image]Place all the ingredients, including the almond meal, in the pan according to the order in the manufacturer's instructions. Program for the Dough cycle; press Start.

[image]Line two baking sheets with parchment paper. When the machine beeps at the end of the cycle, immediately turn the dough out onto a lightly floured work surface; divide into 2 equal portions. With a rolling pin, roll each portion into a 10-inch round. Using a pastry wheel, cut each round into 8 pie-shaped wedges. Roll up each wedge from the wide edge at the base of the triangle and place the crescents 1 inch apart on the baking sheet, point side down. Cover lightly with plastic wrap and let rise at room temperature until almost doubled in bulk, about 30 minutes.

[image]Twenty minutes before baking, preheat the oven to 375F.

[image]Bake the rolls, one pan at a time, for 15 to 18 minutes, or until lightly browned. Let cool partially on a rack. Eat the rolls warm.

100% WHOLE WHEAT BREAD.

The first thing you may notice about this recipe is the amount of flour it calls for-it's more than the usual proportion. That is because all whole grain flour breads are naturally more compact than ones that contain some bread flour. For this bread, use the finest grind of stone-ground whole wheat flour you can find. Be sure to use a machine with a Whole Wheat cycle, otherwise your machine will labor too much during the kneading.

11/2-POUND LOAF3/4 cup water cup water3/4 cup milk cup milk2 tablespoons canola oil1/4 cup light mola.s.ses cup light mola.s.ses

4 cups whole wheat flour3 tablespoons gluten13/4 teaspoons salt teaspoons salt

1 tablespoon SAF yeast or 1 tablespoon plus 1 1/2 teaspoon bread machine yeast teaspoon bread machine yeast2-POUND LOAF1 cup water7/8 cup milk cup milk3 tablespoons canola oil1/3 cup light mola.s.ses cup light mola.s.ses

5 cups whole wheat flour1/4 cup gluten cup gluten21/4 teaspoons salt teaspoons salt

1 tablespoon plus 1 1/2 teaspoon SAF yeast or 1 tablespoon plus 1 teaspoon bread machine yeast teaspoon SAF yeast or 1 tablespoon plus 1 teaspoon bread machine yeast

[image]Place all the ingredients in the pan according to the order in the manufacturer's instructions. Set crust on medium and program for the Whole Wheat cycle; press Start. (This recipe is not suitable for use with the Delay Timer.) [image]When the baking cycle ends, immediately remove the bread from the pan and place it on a rack. Let cool to room temperature before slicing.

[image]Bread Machine Baker's Hint: Flour Protein Content.i.t seems as though it must be simple to combine flour, water, and yeast to make bread. But to make a really great loaf, you must use the right kind, or combination, of flours. Bread machine-mixed yeast doughs work best with high-protein flours. The amount of protein, also known as gluten, varies with every type of flour. Even different brands of the same type flour will have slightly different percentages; for your information, the percentages are always listed on the side of the flour bag. The amount of protein ultimately determines the texture of your bread, whether a light, fluffy loaf (more gluten) or a dense, coa.r.s.e one (less gluten).The recipes in this book tell how much gluten to use, but if you're experimenting with your own recipes, and the flour you are using has a low percentage of protein, be sure to add some vital wheat gluten to give it a protein boost. High-protein flour and some vital wheat gluten are necessary when you are adding heavier cracked grains and other non-gluten flours and want a bread machine loaf with that moist, tender crumb that is not too airy or too dense. The general rule for using specialty flours that are low in protein, such as oat or barley, is to add no more than 1 1/2 cup of specialty flour per 3 cups of wheat flour. Rye flour is the exception; it can be used in a 1-to-1 ratio with wheat flour, half rye and half wheat. Whole wheat breads will always be a bit lighter in texture if used in combination with white flours, but whole wheat can be used in any proportion. cup of specialty flour per 3 cups of wheat flour. Rye flour is the exception; it can be used in a 1-to-1 ratio with wheat flour, half rye and half wheat. Whole wheat breads will always be a bit lighter in texture if used in combination with white flours, but whole wheat can be used in any proportion.Here, for your reference, is a list of the approximate protein contents of various types of flour.

Stone-ground high-protein whole wheat flour 15 percent protein Unbleached high-gluten flour 13 to 14 percent protein Stone-ground whole wheat flour 13 to 14 percent protein 100% white whole wheat flour 13 percent protein Bread flour 12.7 percent protein Durum semolina flour 12.3 percent protein French-style white flour 12 percent protein Clear flour 11 to 12 percent protein Unbleached all-purpose flour 10.5 to 12 percent protein Whole wheat pastry flour 9.5 percent protein Unbleached white pastry flour 7.3 to 9.7 percent protein Italian-style white flour 7.9 percent protein Cake flour 7.5 to 8.5 percent protein

TECATE RANCH WHOLE WHEAT BREAD.

One of the oldest recipes still served at the Rancho La Puerta health spa in Baja, California, is this 100 percent whole wheat bread. It is also served at the Ranch's more luxurious sister spa, the Golden Door Spa, in San Diego, with chef Michel Stroot at the helm. It was originally called Zarathustra Bread because of the spa founder's research into the ancient Persian religion of Zoroastrianism, which focuses on man's good deeds. The loaf was a statement of commitment to vibrant good health and to a caring philosophy of the interdependence of mind, body, and spirit. That commitment is the basis for the cuisine served to this day at the spa. If your machine has a Whole Wheat cycle, be sure to use it here since the dough is thick and sticky, and it is best given plenty of time to rise. The result is a surprisingly light-textured whole grain bread. Be sure to wait until the bread is completely cooled before slicing, to set the beautiful crumb. No wonder they've made this for decades!

11/2-POUND LOAF11/3 cups water cups water3 tablespoons canola oil2 tablespoons honey2 tablespoons mola.s.ses

31/4 cups whole wheat flour cups whole wheat flour1/3 cup wheat bran cup wheat bran21/2 tablespoons gluten tablespoons gluten1 tablespoon poppy seeds11/2 teaspoons salt teaspoons salt

1 tablespoon SAF yeast or 1 tablespoon plus 1 1/2 teaspoon bread machine yeast teaspoon bread machine yeast2-POUND LOAF13/4 cups water cups water1/4 cup canola oil cup canola oil3 tablespoons honey3 tablespoons mola.s.ses

41/2 cups whole wheat flour cups whole wheat flour1/2 cup wheat bran cup wheat bran31/2 tablespoons gluten tablespoons gluten1 tablespoon plus 1 teaspoon poppy seeds2 teaspoons salt

1 tablespoon plus 1 1/2 teaspoon SAF yeast or 1 tablespoon plus 1 teaspoon bread machine yeast teaspoon SAF yeast or 1 tablespoon plus 1 teaspoon bread machine yeast

[image]Place all the ingredients in the pan according to the order in the manufacturer's instructions. Set crust on dark and program for the Whole Wheat cycle; press Start. (This recipe may be made using the Delay Timer.) After 10 minutes, check the dough ball with your finger. It will be sticky. Add 1 to 2 tablespoons more flour. The dough will still be very sticky; don't worry, it will absorb the liquid during the rises. If you add too much flour, the bread will be dense, rather than springy. If you don't add the extra flour as needed, the top can collapse.

[image]When the baking cycle ends, immediately remove the bread from the pan and place it on a rack. Let cool to room temperature before slicing.

WHITE WHOLE WHEAT BREAD.

In this recipe from the King Arthur Flour Company, white whole wheat flour makes an incredibly light-textured whole grain bread that almost has you believing it is a white flour bread. If you use olive oil, be sure to use a light, flavorless one. Since this has the sweet addition of maple syrup (my favorite), it is perfect for toasting.

11/2-POUND LOAF11/4 cups water cups water2 tablespoons nut oil or olive oil1/4 cup maple syrup cup maple syrup

31/4 cups white whole wheat flour cups white whole wheat flour1 tablespoon gluten11/2 teaspoons salt teaspoons salt

2 teaspoons SAF yeast or 21/2 teaspoons bread machine yeast teaspoons bread machine yeast2-POUND LOAF15/8 cups water cups water3 tablespoons nut oil or olive oil1/3 cup maple syrup cup maple syrup

41/3 cups white whole wheat flour cups white whole wheat flour11/2 tablespoons gluten tablespoons gluten2 teaspoons salt

21/2 teaspoons SAF yeast or 1 tablespoon bread machine yeast teaspoons SAF yeast or 1 tablespoon bread machine yeast

[image]Place all the ingredients in the pan according to the order in the manufacturer's instructions. Set crust on dark and program for the Basic or Whole Wheat cycle; press Start. (This recipe may be made using the Delay Timer.) [image]When the baking cycle ends, immediately remove the bread from the pan and place it on a rack. Let cool to room temperature before slicing.

SPELT BREAD.

Spelt is the natural offspring of durum wheat, and was once a common Mediterranean weed. It was the primary wheat used during the Roman empire and the Middle Ages. Roman wedding breads, called confarreatios, confarreatios, were made from spelt. Now grown in America as a specialty wheat, spelt is a tasty alternative to regular wheats and growing in popularity because it tastes so good and is easy to handle. Some bakers use a bit of spelt in all their whole wheat breads for the extra flavor. Spelt flour absorbs water much quicker than regular whole wheat flour since it is so soft, so be prepared to have a dough that comes together much quicker and with less liquid than regular whole wheat breads. I like a combination of spelt and bread flour best, since an all-spelt flour loaf is good, but very compact. I use a brand of organic spelt flour from Purity Foods called VitaSpelt. were made from spelt. Now grown in America as a specialty wheat, spelt is a tasty alternative to regular wheats and growing in popularity because it tastes so good and is easy to handle. Some bakers use a bit of spelt in all their whole wheat breads for the extra flavor. Spelt flour absorbs water much quicker than regular whole wheat flour since it is so soft, so be prepared to have a dough that comes together much quicker and with less liquid than regular whole wheat breads. I like a combination of spelt and bread flour best, since an all-spelt flour loaf is good, but very compact. I use a brand of organic spelt flour from Purity Foods called VitaSpelt.

11/2-POUND LOAF1/3 cup water cup water1/2 cup b.u.t.termilk cup b.u.t.termilk1 tablespoon canola oil1 tablespoon whipped reduced-fat margarine

21/4 cups whole grain spelt flour cups whole grain spelt flour3/4 cup bread flour cup bread flour2 tablespoons dark brown sugar1 tablespoon plus 1 teaspoon gluten11/2 teaspoons salt teaspoons salt

2 teaspoons SAF yeast or 21/2 teaspoons bread machine yeast teaspoons bread machine yeast2-POUND LOAF1/2 cup water cup water3/4 cup b.u.t.termilk cup b.u.t.termilk2 tablespoons canola oil1 tablespoon whipped reduced-fat margarine

3 cups whole grain spelt flour1 cup bread flour3 tablespoons dark brown sugar1 tablespoon plus 2 teaspoons gluten2 teaspoons salt

21/4 teaspoons SAF yeast or 2 teaspoons SAF yeast or 23/4 teaspoons bread machine yeast teaspoons bread machine yeast

[image]Place all the ingredients in the pan according to the order in the manufacturer's instructions. Set crust on dark and program for the Whole Wheat cycle; press Start. (This recipe is not suitable for use with the Delay Timer.) The dough ball will look sticky. Do not add too much flour, the dough will smooth out.

[image]When the baking cycle ends, immediately remove the bread from the pan and place it on a rack. Let cool to room temperature before slicing.

CRACKED WHEAT BREAD.

Cracked wheat bread is an often-requested recipe, a favorite yeast bread. This loaf has no dairy products aside from the b.u.t.ter, but you'd never know it. This is a bread that will convert you to this style of whole-grain baking.

11/2-POUND LOAF3/4 cup boiling water cup boiling water1/2 cup cracked wheat or bulgur cup cracked wheat or bulgur3 tablespoons mola.s.ses2 tablespoons unsalted b.u.t.ter or margarine, cut into pieces11/2 teaspoons salt teaspoons salt