Sensible Cooking by L'EQUIP

Enter your recipe to win FREE blender.

We all have heard of the whole-grain buzz now and again. But along with this buzz comes many questions, questions and more questions. What are considered whole grain? What are different types of whole grain? What is the daily intake quantity? How can I make sure I am getting the whole grain when I am buying my groceries? What are the methods to include it in your diet? What are the recipes using whole grain? How to make it interesting for kids? Etc the question goes on.

In this post I will try to answer some of those questions. The importance and value of leading a healthy life is vital in today’s fast moving world. You are expected to perform more for which you need to be healthy and balanced. For being healthy and balanced you need to eat right and exercise. Whole grains are important part of it.

First question what is whole grain?

Whole grains or foods made from them, contain all three essential parts (Endosperm, Barn and Germ) and all the naturally-occurring nutrients of the entire grain seed. (www.wholegraincouncil.com)

This remains the same even with the cracked, crushed, rolled, extruded or cooked grain as long as they are not processed to remove any of the nutrient shown in the figure.

What are types of whole grain?

• Amaranth
• Buckwheat
• Millet
• Quinoa
• Rye
• Teff
• Wild rice
• Wheat
• Barley
• Corn, including whole cornmeal, popcorn
• Oats, including oatmeal
• Rice (brown and colored rice)
• Sorghum
• Triticale

The underlined are gluten free.

The following are not considered whole gain:

• Enriched flour
• Barn
• Germ, wheat germ
• Degerminated
• Pearled barley
• Grits, hominy, farina

What is the daily intake quantity?

According to Whole Grain Council grains listed below with their amount counts as 100% whole grain serving.

1. ½ cup of Pasta
2. ½ cup rice/other grain
3. 1 slice bread
4. 1 cup cold cereal
5. ½ cup hot cereal
6. 1 small bagel, muffin

USDA recommends on eating at least 3 oz of whole grain daily.

How can you be sure you are purchasing whole grain product?

The next question is bit tricky. Even after all this information how will you know if you are getting whole grain or not. You grab a box of serial from convenient store, and you want to get the whole grain. But you don’t have time to go through each and every ingredient. Well I have mentioned Whole Grain Council a lot of time. But trust me guys it is the best source for whole grain. You will find everything you need on their website. As tricky as the question is the answer is simple. For example: if it says Whole (name of grain) or you can look up for the grains that are mentioned above.  Or even easier check for whole grain logo/stamp.

Nowadays people are more aware of the whole grain so nearly all the food provider are including it in their ingredients and most of the times they are listed clearly on the packaging. Most of this information was gathered from Whole Grain council and I would like to thank them for providing it through the website and their seminar.

With all this information about whole grain I am ready to cook something using it. So here is the recipe for whole wheat rolls.

WHOLE WHEAT ROLLS.

Ingredients:
Grind: 9 cups wheat in Nutrimill or Vitalmill on fine.

• 4 Cups milk, warmed
• 1/2 Cup warm water
• 1/2 Cup shortening or cooking oil
• 3/4 Cup honey
• 2 Tablespoons salt
• 2 eggs
• 2 Tablespoons dry yeast
• 9 Cups whole-wheat flour

Method:

Combine: Milk, water, shortening, honey, salt and eggs in Bosch mixing bowl.

Add: 5 cups whole wheat flour and knead on low speed until well blended.

Add: Dry yeast and blend again. Add remaining 4 cups whole-wheat flour and knead 10 minutes.

Put: Dough in large bowl, cover with a kitchen towel and let rise until double in bulk.

Roll: Out dough 1/2″ thick on floured board. Cut with a round cutter for rolls.

Let: Rise until double in bulk.

Bake: 350° for 20 minutes.

Variations:

Crescent rolls: Roll out a circle of dough 12″ in diameter and 1/2″ thick. Cut in pie shaped pieces. Roll from the wide side of wedge in and place on greased baking sheet point placed underneath. Let rise. Then bake.

Cloverleaf rolls: oil muffin tins and then pinch off 1″ size balls of dough, mold until the top is smooth and dip in the oil and turn right side up, Put three into one muffin mold. Let rise. Then bake.

This recipe also makes delicious cinnamon rolls, hamburger buns, pizza dough or Christmas braid.