See Answer at Mayoclinic.org
http://www.mayoclinic.com/health/whole-wheat-bread/AN01512
Whole Wheat Carrot Cake Cupcakes
3/4 cup whole-wheat flour
1/2 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 cup canola oil
3/4 cup firmly packed light brown sugar
2 large eggs
1/2 cup natural unsweetened applesauce
1/2 teaspoon vanilla extract
1 1/2 cups finely shredded carrots (about 2 carrots)
1/4 cup finely chopped walnuts
For the frosting:
• 4 ounces Neufchatel cheese (reduced-fat cream cheese), softened
• 3/4 cup confectioners' sugar
• 1/2 teaspoon finely grated lemon zest
For garnish
• 2 tablespoons finely chopped pecans or walnuts
Preheat the oven to 350°F. Line 12 muffin cups with paper liners.
In a medium bowl, sift together both flours, the baking soda, salt, and spices. In a large bowl, whisk together the oil, brown sugar, and eggs until well combined. Whisk in the applesauce, vanilla, and carrots. Add the dry ingredients and mix until just combined. Stir in the nuts.Divide the batter between the muffin cups. Bake until a toothpick inserted in a cupcake comes out clean, about 20 minutes. Transfer to a wire rack to cool completely.
To make the frosting, with an electric mixer, beat together the cream cheese, confectioners' sugar, and lemon zest until smooth and creamy. Frost the cooled cupcakes and sprinkle with the nuts. The cupcakes should be stored in the refrigerator, where they will keep for about 3 days. see: http://www.elliekrieger.com/recipestips.php
1/2 cup all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 cup canola oil
3/4 cup firmly packed light brown sugar
2 large eggs
1/2 cup natural unsweetened applesauce
1/2 teaspoon vanilla extract
1 1/2 cups finely shredded carrots (about 2 carrots)
1/4 cup finely chopped walnuts
For the frosting:
• 4 ounces Neufchatel cheese (reduced-fat cream cheese), softened
• 3/4 cup confectioners' sugar
• 1/2 teaspoon finely grated lemon zest
For garnish
• 2 tablespoons finely chopped pecans or walnuts
Preheat the oven to 350°F. Line 12 muffin cups with paper liners.
In a medium bowl, sift together both flours, the baking soda, salt, and spices. In a large bowl, whisk together the oil, brown sugar, and eggs until well combined. Whisk in the applesauce, vanilla, and carrots. Add the dry ingredients and mix until just combined. Stir in the nuts.Divide the batter between the muffin cups. Bake until a toothpick inserted in a cupcake comes out clean, about 20 minutes. Transfer to a wire rack to cool completely.
To make the frosting, with an electric mixer, beat together the cream cheese, confectioners' sugar, and lemon zest until smooth and creamy. Frost the cooled cupcakes and sprinkle with the nuts. The cupcakes should be stored in the refrigerator, where they will keep for about 3 days. see: http://www.elliekrieger.com/recipestips.php
Italian Herbed Oatmeal Focaccia -- www.quakeroats.com
2 tablespoons cornmeal1-1/2 to 2-1/4 whole wheat flour
1 cup Quaker® Oats (quick or old fashioned, uncooked)
2 tablespoons Italian seasoning blend, divided
One 1/4-ounce package (about 2-1/4 teaspoons) quick-rising yeast
2 teaspoons granulated sugar
1-1/2 teaspoons garlic salt, divided
1 cup water
1/4 cup plus 2 tablespoons olive oil, divided
4 to 6 sundried tomatoes packed in oil, drained and chopped
1/4 cup shredded Parmesan cheese
Preparation
Lightly spray 13 x 9-inch baking pan with cooking spray; dust with cornmeal.
In large bowl, combine 1 cup flour, oats, 1 tablespoon Italian seasoning, yeast, sugar and 1 teaspoon garlic salt; mix well. In small saucepan, heat water and 1/4 cup olive oil until very warm (120°F to 130°F). Add to flour mixture; mix well. Gradually stir in enough remaining flour to make a soft dough.
Turn dough out onto lightly floured surface. Knead 8 to 10 minutes or until smooth and elastic. Cover; let rest 10 minutes.
Pat dough into pan, pressing dough out to edges of pan. Using fingertips, poke indentations over surface of dough. Brush dough with remaining 2 tablespoons oil. Sprinkle with remaining 1 tablespoon Italian seasoning and 1/2 teaspoon garlic salt. Arrange dried tomatoes across top; sprinkle with cheese. Cover; let rise in warm place 30 minutes or until doubled in size.
Heat oven to 400°F. Bake 25 to 30 minutes or until golden brown. Cut into strips or squares. Serve warm.
TEN REASONS TO EAT WHOLE WHEAT
1. It’s more nutritious, providing several more minerals, vitamins (18 more to be exact!), and natural photochemicals than white flour.
2. Relax! It has More B Vitamins which are known to help with nerves & stress.
3. Get cleaned out. Whole wheat provides more fiber, preventing constipation & diverticulosis. The American Dietetic Association recommends 20-35 grams daily, the average American consumes only 12 grams.
4. Lose weight and keep it off! Whole wheat has a lot of fiber which has almost no calories, keeps you fuller for longer, absorbs 3x it’s weight in water, cuts absorption of calories, cleans out impurities, requires more chewing, and takes 1/2 as much to fill you up and takes longer to digest.
5. Reduces your risk of colon cancer & other diseases.
6. Lowers blood pressure, cholesterol levels, and risk of adult on set Diabetes.
7. Cheaper! It will lower your food costs by at 30% to 50%!
8. Lowers doctor visits, bills, & medications.
9. Lowers Dentist Bills by cutting down on tooth decay.
10. Eating Whole Wheat keeps your body both emotionally and physically used to wheat.
2. Relax! It has More B Vitamins which are known to help with nerves & stress.
3. Get cleaned out. Whole wheat provides more fiber, preventing constipation & diverticulosis. The American Dietetic Association recommends 20-35 grams daily, the average American consumes only 12 grams.
4. Lose weight and keep it off! Whole wheat has a lot of fiber which has almost no calories, keeps you fuller for longer, absorbs 3x it’s weight in water, cuts absorption of calories, cleans out impurities, requires more chewing, and takes 1/2 as much to fill you up and takes longer to digest.
5. Reduces your risk of colon cancer & other diseases.
6. Lowers blood pressure, cholesterol levels, and risk of adult on set Diabetes.
7. Cheaper! It will lower your food costs by at 30% to 50%!
8. Lowers doctor visits, bills, & medications.
9. Lowers Dentist Bills by cutting down on tooth decay.
10. Eating Whole Wheat keeps your body both emotionally and physically used to wheat.
Whole Wheat English Muffins from recipetips.com
Whole-wheat flour makes these bread rounds nutritious as well as delicious. The preparation is unusual in that this bread is cooked on the stovetop rather than baked in the oven.
1/4 cup warm water
1 package dry yeast (or 1 tablespoon)
2 cups whole wheat flour, plus more as needed
1 cup white flour, or use all whole wheat --muffins will be more dense-
teaspoon salt
1 cup milk
3 tablespoons oil
1 tablespoon honey or sugar
1 egg
cornmeal as needed
Sprinkle yeast over warm (about 105° F. is ideal) water and let stand until foamy, about 10 minutes.
In a large bowl, mix flour(s) and salt.
In a separate bowl, mix milk, oil and honey. Add egg and stir until well blended. Stir in the yeast mixture.
Add liquid to about half of the dry ingredients and mix well, with a stand mixer or by hand. Mix in remaining dry ingredients. Dough will be soft and somewhat sticky.
Turn dough out onto floured work surface and knead for several minutes. If too sticky to knead, add flour, a tablespoon at a time.
Put dough in an oiled bowl, cover with plastic wrap or a damp towel, and let rise in a warm place until doubled in size. Rising time will depend on temperature; allow about 1 hour.
Turn risen dough out onto a work surface that has been liberally dusted with cornmeal and pat or roll to about 1/2" thick. Cut into approximately 3 inch rounds with a cookie cutter, tin can, or jar lid. If you wish, combine the scraps of dough into more muffins, handling as little as possible. Cover the muffins with a towel and let rise for 20-30 minutes.
Heat a griddle or large skillet over medium-low heat. Sprinkle with corn meal. Using a spatula, carefully transfer muffins to hot griddle. Cook about 5 minutes on each side, turn and cook for 2-3 minutes per side. Outsides should be golden brown and crusty, insides should be soft, but not gooey. You might need to sacrifice a muffin or two as doneness tests.
Remove to cooling rack as they finish cooking. Cook the rest in batches.
English muffins are traditionally split open with a fork, rather than cut, and then toasted, but they will be good however you do it.
TIP: To create a warm place for rising dough, microwave a glass of water for 2 minutes then put the bowl of dough into the microwave with the hot water. Heat from the water will provide an appropriate temperature--and the dough does not need to be covered, since it will not dry on the surface in this humid environment.
1/4 cup warm water
1 package dry yeast (or 1 tablespoon)
2 cups whole wheat flour, plus more as needed
1 cup white flour, or use all whole wheat --muffins will be more dense-
teaspoon salt
1 cup milk
3 tablespoons oil
1 tablespoon honey or sugar
1 egg
cornmeal as needed
Sprinkle yeast over warm (about 105° F. is ideal) water and let stand until foamy, about 10 minutes.
In a large bowl, mix flour(s) and salt.
In a separate bowl, mix milk, oil and honey. Add egg and stir until well blended. Stir in the yeast mixture.
Add liquid to about half of the dry ingredients and mix well, with a stand mixer or by hand. Mix in remaining dry ingredients. Dough will be soft and somewhat sticky.
Turn dough out onto floured work surface and knead for several minutes. If too sticky to knead, add flour, a tablespoon at a time.
Put dough in an oiled bowl, cover with plastic wrap or a damp towel, and let rise in a warm place until doubled in size. Rising time will depend on temperature; allow about 1 hour.
Turn risen dough out onto a work surface that has been liberally dusted with cornmeal and pat or roll to about 1/2" thick. Cut into approximately 3 inch rounds with a cookie cutter, tin can, or jar lid. If you wish, combine the scraps of dough into more muffins, handling as little as possible. Cover the muffins with a towel and let rise for 20-30 minutes.
Heat a griddle or large skillet over medium-low heat. Sprinkle with corn meal. Using a spatula, carefully transfer muffins to hot griddle. Cook about 5 minutes on each side, turn and cook for 2-3 minutes per side. Outsides should be golden brown and crusty, insides should be soft, but not gooey. You might need to sacrifice a muffin or two as doneness tests.
Remove to cooling rack as they finish cooking. Cook the rest in batches.
English muffins are traditionally split open with a fork, rather than cut, and then toasted, but they will be good however you do it.
TIP: To create a warm place for rising dough, microwave a glass of water for 2 minutes then put the bowl of dough into the microwave with the hot water. Heat from the water will provide an appropriate temperature--and the dough does not need to be covered, since it will not dry on the surface in this humid environment.
Whole Wheat Blender Pancakes
Blend on high in blender for 2 minutes:1 cup whole wheat kernels
1 cup milk
Add the following and blend for 2 more minutes:
1/2 cup milk or buttermilk
2 eggs
1/3 cup oil
1 t salt
1 T honey or sugar
Just before frying on hot griddle, add:
1 T baking powder
additional liquid to desired consistency (if needed)
Whole Grains vs. Refined Grains
Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.
Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber. . . . Eat whole grains rather than refined grains — as often as possible.
Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber. . . . Eat whole grains rather than refined grains — as often as possible.
The Basics of Healthy Breakfast from Mayoclinic.com
Even though you know a healthy breakfast has many benefits, you may not be sure what exactly counts as a healthy breakfast. Here's what forms the core of a healthy breakfast:
Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.
Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.
Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs big health benefits and that also can leave you feeling full for hours. Try to choose one or two options from each category to round out a healthy breakfast.
Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast.
Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.
Together, these core groups provide complex carbohydrates, fiber, protein and a small amount of fat — a combination that packs big health benefits and that also can leave you feeling full for hours. Try to choose one or two options from each category to round out a healthy breakfast.
Homemade Bread Recipe (1 hour--start to finish) Pantry Secrets
10 ½ cups white bread flour or wheat flour* (do not use all-purpose flour)
½ c. sugar
1 tablespoon salt
3 rounded tablespoons saf-instant yeast
3 tablespoons liquid lecithin**
4 cups hot tap water
Mix dry ingredients. Add lecithin and water. Mix for 1 minute and check consistency If dough is too dry, add more water. Dough should be very sticky. Mix for 5 minutes. (Do not add flour to the dough after it has finished mixing.) Spray counter and pans with Pam. Shape loaves and cover with a dish towel. Let raise 25 minutes. Bake at 350 degrees for 25 minutes. This recipe makes four loaves of bread.
*For whole wheat bread, use the same recipe but add one cup of applesauce as part of the hot tap water and 1 additional tablespoon lecithin. Mix for ten minutes.
**Squeeze or pour approximately 3 tablespoons of lecithin directly into the bowl. Do not measure. Makes 4 regular size loaves. There are about 50 different things you can do with the dough for variety and yummy dinners and treats.
½ c. sugar
1 tablespoon salt
3 rounded tablespoons saf-instant yeast
3 tablespoons liquid lecithin**
4 cups hot tap water
Mix dry ingredients. Add lecithin and water. Mix for 1 minute and check consistency If dough is too dry, add more water. Dough should be very sticky. Mix for 5 minutes. (Do not add flour to the dough after it has finished mixing.) Spray counter and pans with Pam. Shape loaves and cover with a dish towel. Let raise 25 minutes. Bake at 350 degrees for 25 minutes. This recipe makes four loaves of bread.
*For whole wheat bread, use the same recipe but add one cup of applesauce as part of the hot tap water and 1 additional tablespoon lecithin. Mix for ten minutes.
**Squeeze or pour approximately 3 tablespoons of lecithin directly into the bowl. Do not measure. Makes 4 regular size loaves. There are about 50 different things you can do with the dough for variety and yummy dinners and treats.
John Hinterberger's Clam Spaghetti -- Kathleen C.
This is an oil & spices recipe, no tomato sauce. Kathleen says it is one of her favorite gourmet recipes and can be made entirely from pantry stuff. It is even better the 2nd day.
1/2 cup olive oil plus 1 Tablespoon
1/2 teas. dried red chili pepper
1 large onion
3 cloves garlic
1/2 cup fresh basil (or 1 heaping T dried)
1 T oregano
salt & pepper
Drain 3-4 cans chopped clams (reserve liquid)
1 lb dried spaghetti (important to use the proper amount)
1 Cup fresh parsley (or dried equivalent)
parmesan cheese
small jar of red pimentos
olives, 1 can chopped
Saute onions, garlic, red chilies in olive oil until onions are soft. Add basil, oregano, salt, pepper and clam juice. Simmer until liquid is reduced. Add clams, parsley and, pimentos and olives, 3 T cheese, simmer 5 minutes-take off heat Add cooked spaghetti (al dente, or even less done because it will cook more in the sauce.)
1/2 cup olive oil plus 1 Tablespoon
1/2 teas. dried red chili pepper
1 large onion
3 cloves garlic
1/2 cup fresh basil (or 1 heaping T dried)
1 T oregano
salt & pepper
Drain 3-4 cans chopped clams (reserve liquid)
1 lb dried spaghetti (important to use the proper amount)
1 Cup fresh parsley (or dried equivalent)
parmesan cheese
small jar of red pimentos
olives, 1 can chopped
Saute onions, garlic, red chilies in olive oil until onions are soft. Add basil, oregano, salt, pepper and clam juice. Simmer until liquid is reduced. Add clams, parsley and, pimentos and olives, 3 T cheese, simmer 5 minutes-take off heat Add cooked spaghetti (al dente, or even less done because it will cook more in the sauce.)
Thousand Island Dressing -- Kathleen C. from her mom Elaine
4 teaspoons cornstarch
1 cup water
3 heaping teaspoons sugar
Combine the above and cook (stirring) until clear, cool slightly, then fold in the other ingredients:
1 Quart mayonaise
1 Jar Chili Sauce
1 small jar of sweet pickle relish (dill is good too)
1 Tablespoon lemon juice
Sometimes my mom would add horseradish.
1 cup water
3 heaping teaspoons sugar
Combine the above and cook (stirring) until clear, cool slightly, then fold in the other ingredients:
1 Quart mayonaise
1 Jar Chili Sauce
1 small jar of sweet pickle relish (dill is good too)
1 Tablespoon lemon juice
Sometimes my mom would add horseradish.
French Salad Dressing -- Kathleen C. from her mother Elaine
1 can tomato soup
1 1/4 cup veg. oil
3/4 c sugar
1Tb saltGrated onion (I have used dried)
small piece minced garlic
Mix well, Shake well before using, store in refrigerator
1 1/4 cup veg. oil
3/4 c sugar
1Tb saltGrated onion (I have used dried)
small piece minced garlic
Mix well, Shake well before using, store in refrigerator
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