Wheat, the most popular of grains

Wheat is one of the earliest and most popular of all the grains. It is the basis for baked goods across the globe.

In its whole grain version, wheat contains plenty of B vitamins, vitamin E, and amino acids. Whole wheat flour can be substituted for white flour in all baked goods. Make sure to look for products such as pastas or bread with whole wheat as the first ingredient.

The whole wheat kernels, can be cooked and served in salads or soups. Also farro, a popular Italian grain that is very similar to spelt, can be used in place of wheat or spelt. Bulgur is cracked and toasted wheat. Bulgur is best known as the basis for a tabouleh salad.

Ideally, milling the whole kernel just before baking lends the grain to it’s fullest nutritional value without spoilage or oxidation. Wheat and spelt kernels can be kept in an airtight container in a cool and dry area for several months. Whole wheat flour, spelt flour, and bulgur should be stored in an airtight container in the refrigerator to slow oxidation process.

A whole grain is simply the most minimally-processed version of any grain. Grain kernels are made up of bran, germ, and the endosperm. As the bran and the germ are stripped away in the refining process, and much of the fiber, vitamins, minerals, and antioxidants are removed in processing as well.

The advantages of whole grains seem to increase with every new scientific study--from helping prevent diseases from cancer to cardiovascular disease to aiding in weight loss by lowering the glycemic index and providing a longer-lasting feeling of fullness.


Technorati Tags: wheat, grain, whole, processed, kernels

Whole Wheat

For years, we've "enriched" white flour and our white bread, and now the news is whole wheat is good for us not white. Here's why.

Whole wheat is highly nutritious, containing protein, B vitamins, iron, magnesium, and manganese. It is composed of the entire kernel - the bran, germ and endosperm. Whole wheat is better for you than refined wheat because it has the vitamins, minerals and fiber from the germ and the bran of the wheat. The bran within the whole wheat is a good source of dietary fiber, which may help reduce the risk of heart disease, certain cancers, and many digestive system problems. Whole wheat is not only good for you, but it tastes great too.

However, if you have a hard time with the taste of whole wheat, try baking with "white" wheat. The difference between white whole wheat and regular whole wheat is in the type of wheat used. White whole wheat is a whole grain (still has the bran and germ), so it is still good for you. It's just has a more golden color, lighter texture and has a less "nutty" flavor than whole wheat. Thus, white whole wheat is an excellent way to add whole grains to your family's diet. After all, since whole wheat is such a good source of dietary fiber which can help reduce all those health problems, wouldn't you want to feed them to your family?

Technorati Tags: Whole Wheat, White Wheat, Grain

Is this really whole wheat bread?

Grocery shopping for whole wheat bread can be a hassle. Why? Well because half the "whole wheat" breads out there aren't even completely whole wheat. They may have a percentage of whole wheat in the actual bread, but the entire loaf is rarely completely a whole wheat loaf. So look at the labels.

If it says enriched flour in any form in the ingredients, then it isn't 100% whole wheat. Even if the bag says it contains 100% whole wheat...look closer. Because the "contains" is the catch there. It can "contain" 100% whole wheat kernels, but how many kernels are in the actual bread? It's a sad thing that you have to look so closely on such things, but it's true. Next time you go out, have a look at a few different "whole wheat" brands, and see if they're trying to trick you or if their being truthful.

This can also be true for almost any other grocery store product. So don't just stop at looking at bread labels. I want to be feeding my family healthy foods that have ingredients I know are healthy, so even if it takes up more time, it's better for us in the long run.

Technorati Tags: Whole Wheat, Bread, Whole Wheat Bread

Wheat Video

Milling your own grain at home is easy. Just look at that video, took really no extra effort at all. And it's better for you!

Technorati Tags: Milling, Whole Wheat