If you could make a simple change in your diet that would reap enormous health benefits, would you do it? Then why not switch to whole wheat?
Fortunately in this day in age, the choice between whole wheat and regular products is popping up everywhere. Not just in the restaurants Ive mentioned above but in grocery stores too. Replace your regular pasta with whole wheat pasta, or your pizza crust with whole wheat pizza crust. The possibilities are endless, as anything that’s made with flour can be made with whole wheat flour instead.
The Nutritional Benefits
The benefits of consuming whole wheat grains versus processed grains are innumerable. Whole wheat grains are unprocessed while grains that make up white flours only make up 60 percent of the original grain. Why does it matter? Because the 40 percent thats taken out of the equation is the healthiest part of the grain. Whole wheat grains are made up of three parts: the endosperm, the bran and the germ. The most nutritious parts are the bran and germ, both of which are removed from white flour (leaving only the endosperm). While the endosperm provides energy with carbohydrates and protein, the bran contains fiber, vitamin B and minerals that we might not get from other parts of our diets. Along the same lines, the germ contains antioxidants and other vitamins for more nourishment. Its not a health trend, its a well known fact.
Whole Wheat Bread Recipes
Bread is one of the biggest uses for flour and is widely consumed alongside dinners, in sandwiches, you name it. Make the healthier choice and choose whole wheat breads instead.
Whole Wheat Bread
This is simple and good for you.
1 pkg. yeast
1/2 C. warm water
1 C. milk, scalded
1/2 C. brown sugar
1 Tbs. salt
1/4 C. melted butter
1 C. cool water
6 C. whole wheat flour
Preheat oven to 350 degrees. Soak yeast in warm water. Pour hot milk over sugar, salt and butter. Stir until melted, then add yeast and cool water. Work in flour. If dough is still sticky, use a little more flour. Bake for 50-60 minutes.
More Whole Wheat Bread Recipes:
Whole Wheat Nut Bread
Whole Wheat Pumpkin Bread
Hearty Whole Wheat and Sweet Banana Bread
Whole Wheat Pasta Recipes
If you buy your pasta from a grocery store, consider buying whole wheat pastas like Barilla Whole Grain or Ronzoni Healthy Harvest. The taste is almost identical to the pasta you’re already used to, if not more earthy and more flavorful. All it takes is choosing a different box of pasta it’s no more money out of your budget, no sacrifice in taste, just a whole lot of nutrients!
Of course you can always make your own too, with whole wheat flour. Here are some recipes:
Fresh Whole Wheat Pasta
The flavor of whole-wheat noodles (bigoli) is particularly suited to sauces that feature anchovies.
3 C. whole-wheat flour combined with 1 C. flour or unbleached all-purpose flour
5 extra large eggs
2 Tbs. olive oil
Combine the flours and salt, if using, directly on a large pastry board or smooth work surface. Make a well in the center of the flour. Lightly beat the eggs with olive oil and pour the mixture into the well. Using a fork, gradually draw in the flour from the inside wall of the well. Beat gently in a constant direction to prevent air pockets from forming.
Use your free hand to protect the outer wall until the wet mixture is well integrated. When the mixture becomes too stiff to work with a fork, scrape the dough from the fork into the well and continue forming the dough with your hands. Draw in the flour very gradually from the bottom of the wall, again being careful to keep air out of the dough and prevent air pockets from forming. Continue forming the dough into a very soft ball. It should be firm enough to handle, but soft and very pliable. If there is too much flour to be absorbed, do not use it all. Conversely, work in a little more flour if necessary. The perfect consistency is soft but not sticky, responsive to being touched and worked with.
Using the heels of your hands, flatten the dough ball and knead it from the middle outward, folding it in half after working it each time. Knead both sides, maintaining a round shape, for about 14 minutes, until the dough is even and elastic. Cover the dough with an inverted bowl or plastic wrap and let it rest for 15 minutes, or up to 3 hours.
Mixing Dough in a Food Processor
Pasta dough can be mixed in a food processor. Place the dry ingredients in the bowl. Combine the eggs, oil, salt, and any other flavoring such as tomato paste separately, then pour into the bowl. Turn the machine on and process until a ball is formed and the ingredients are well mixed. If the mixture is to dry to form a ball, add a little water and pulse once.
Note: Cut the dough using a spaghetti-cutting attachment or cut it into tagliatelle noodles.
Yields: 2 lb. (1kg) fresh pasta
More Whole Wheat Pasta Recipes:
Whole Wheat Noodle Casserole
Whole Wheat Pasta
Whole Wheat Tortilla Recipe
Whether you’re making enchiladas, wraps, quesadillas, you name it, there’s no reason you can’t use a whole wheat tortilla. Just remember anything that’s made with flour can be made with whole wheat!
Whole Wheat Tortillas
These healthy tortillas can be used for many different sandwich wraps, and are especially good for those watching their carbs.
2 C. White Whole Wheat King Arthur Flour
1 tsp. salt
1-1/2 tsp. baking powder
1 Tbs. shortening
2/3 C. cold water
Sift dry ingredients into a medium mixing bowl. Cut in shortening and add enough cold water to make a stiff dough. Knead on a lightly floured board. Make small balls, pat thin. Bake on a soapstone or lightly greased griddle. Yields 12. It’s much easier if you happen to own or have access to a tortilla press, it’s sometimes difficult for newcomers to pat these thin enough. Standard tortillas are 6 inches in diameter.
Whole Wheat Pizza Recipe
Pizza can sometimes be an indulgence but it doesn’t have to be with whole wheat crust! Make this kid-friendly favorite more nutritious for the whole family.
Whole Wheat Pizza
This is a quick and simple recipe that makes a good pizza that is healthy for you.
3/4 C. warm water
1 pkg. dry yeast
2 C. whole wheat flour
2 Tbs. olive oil
1 pinch sugar
1/2 tsp. honey
1 bag shredded low-fat mozzarella cheese
6 oz. pizza sauce
Toppings of your choice
Mix together yeast water, sugar and honey. Add flour. Knead. Put oil on bottom of your bowl and place dough on top. Roll around in the oil and cover. Let set and rise for 30 minutes. Preheat oven to 350 degrees. Grease pizza pan. Roll out dough to size and roll up the edges of the dough to form a wall so your toppings don’t spread out of the pizza. Poke holes on bottom of the dough. Pour sauce and spread out. Cover with 1/3 of the cheese. Put half the toppings. Put another 1/3 of the cheese, the rest of the toppings and then the rest of the cheese. Bake for 25 minutes or until cheese is melted.
Whole Wheat Dessert Recipes
Many people associate whole wheat with breads and bread products, but many desserts can also be made with whole wheat flour. Consider using whole wheat flour in your next cake, batch of muffins or cookies!
Whole Wheat Pastry Crust
Here is a recipe for pastry crust, it is very simple and easy to follow and this is made by using whole wheat flour.
1 C. whole wheat pastry flour
2 Tbsp. sugar
1/2 tsp. salt
6 Tbsp. butter, softened
1 egg yolk
1/2 tsp. vanilla extract
1 Tbsp. lemon juice (seeds removed)
In a mixing bowl, combine the flour, sugar, and salt. Add the softened butter and work together with your fingertips or a pastry blender. Make a well in the center of the mixture (push the flour mixture to the sides of the bowl) and add the egg yolk, vanilla, and lemon juice. Mix the wet ingredients together with your fingertips and slowly incorporate the dry ingredients until the dough forms a ball and no longer adheres to your hands. Cover with waxed paper and refrigerate for at least 30 minutes. Preheat the oven to 400 degrees Butter and flour a 9-inch tart or pie pan. Roll out the chilled dough on a floured bard (see Note). Place the dough into the pie or tart pan and bake for 7 to 10 minutes, until golden brown.
Note: Sometimes whole wheat dough can be difficult to roll out. If you have a problem, simply press the dough with your fingertips into the pie or tart pan. Double this recipe if you want a pinch crust or lattice weave.Hillary Marshak is a writer and editor for a popular recipe sharing Website. For more articles like this, or for a large collection of recipes, visit the site at
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