Look for 100% whole grain first in the ingredient list. Choose 100% whole grain stone ground when possible. No machinery has yet been developed that grinds grains into flours, cereals, meals, and mixes quite as well as the millstones used since Roman times. Millstones grind the bran, endosperm and germ in a cool, natural way.This cool stone-grinding process preserves valuable nutrients that would be lost by conventional milling. You can find 100% stone-ground products from many varieties of grains.
Look for 100% whole grain breads, cereals, and baked goods that contain at least 3 grams of dietary fiber per serving and have the Whole Grain Stamp!
Whole Grain Stamps are a trademark of Oldways Preservation Trust and the Whole Grains Council. Courtesy of Oldways Preservation Trust and the Whole Grains Council. www.wholdgrainscouncil.org and www.old wasypt.org.
According to the Whole Grains Council, a true whole grain product will have between 2 to 5 grams of dietary fiber. Cereal companies and bakery manufacturers have heard the consumer’s demand for more products with whole grain. It is possible to find cereals that contain up to 14 grams of dietary fiber in just one serving! However, it is important to read the label carefully. Lean toward the products with more than 3 grams of dietary fiber and a daily value of 20% or more. Compare the content of dietary fiber and the sugar content to make a final decision.
Whole grain flours may be used in most recipes that call for white flour: substitute whole wheat flour for about one-fourth of the white flour, or substitute whole wheat pastry flour, cup for cup, for the white flour. Experiment with all the varieties of whole grain flours available. Resources and recipes may be found at www.bobsredmill.com or www.kingarthurflour.com.
Versatile Granola
Granola is a versatile cereal. It’s great for backpacking, snacks, and quick breakfasts. Homemade granolas are easy to do. They should be stored in tightly sealed containers in a cool area. Try granola toppings on your favorite fruit or on ice cream.
If there is one secret to making a good granola, it is mixing the ingredients well. Combine all of the liquid ingredients first. Briefly heating (use low temperature) honey or molasses and oil liquefies the mixture for better mixing. Slowly drizzle the liquid over the dry mixture. Stir it well to insure even coverage.
Most recipes for granolas recommend baking the grain mixture in a warm oven (250° F to 300° F) This produces a crunchy granola with a lightly toasted, nutty flavor. Baking, however, is not essential. Granola may also be dried. A dried granola is chewier, lighter tasting and more digestible. Dried granolas are especially good for using in other recipes. For a roasted flavor, lightly toast grains before mixing. When baking granolas, add any dried fruit after removing mixture from the oven. If you are drying your granola, the fruit may be added at any time. Granola ingredients include all kinds of good stuff: whole grains, such as rolled oats, wheat, rye, Barley, and other whole grain flakes; a variety of nuts and sees; dried fruits; honey or molasses; cinnamon, nutmeg, and other spices; and vanilla. One older but great book for granola recipes is Granola Madness: The Ultimate Granola Cookbook by Donna Wallstin and Katherine Deiter. Recipe Web sites also have lots of granola and trail mix ideas.
REMEMBER!
Add whole grains to your daily intake.
- Count all the dietary fiber from whole grains and cereals, legumes, vegetables, and fruits to be sure you eat about 25 to 30 grams per day
- Choose grain and cereal products that say 100% “whole” grain, and look for the Whole Grain stamp.
- Choose 100% whole grain stone ground when possible.
- Choose grain and cereal products that contain at least 3 grams of dietary fiber.
- Add extra oat, wheat or rice bran and wheat germ to cereal and casseroles.
- Make your own healthy granola and trail mix.
- Add oats to fruit desserts.
- Pop your own popcorn in light unrefined olive, sesame, or peanut oil. (I add a little butter to the oil.)
- Use whole wheat pastry flour instead of white flour in cakes, cookies, quick breads and pastries.
- Use white whole wheat flour if your family does not like brown bread.
- Try using a cereal or grain that is unfamiliar to you.
- Make pasta and choose commercial pasta made with 100% durum (semolina) wheat flour.
- Avoid grain and cereal products that contain high-fructose corn syrup (HFCS).
Remember: Think 100% whole grains!
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
