How to eat more whole grains

King Arthur Flour of Vermont has come up with these 9 suggestions for getting more whole grain into your daily nutrition.

1. Buy some whole-wheat flour and put it into your freezer. You can't bake with it if you don't have it.
2. Make your own granola and use it for breakfast or as a trail mix.
3. Commit to eating and using more oats. Grind them up like flour.
4. Cook a cup of hulled barley, refrigerate it and use a tablespoon or two in your bread recipes and in your soups, stews, chilis.
5. Substitute 1/3 cup whole-wheat flour for 1/3 cup all purpose flour in all your recipes.
6. Mix up your morning routine with whole-grain muffins.
7. Give up store bought white bread.
8. Bake from scratch.
9. Don't fret. Change your diet gradually. If something doesn't taste good, forget about it. Life is too short to eat food that doesn't taste good.

I'm a King Arthur customer as I'm a keen bread maker (albeit using a bread machine).

My recipe (as usual starting with someone else's and then over time adding my own touches):

• 1 3/4 cups of warm water
  
• 3 cups of King Arthur whole wheat flour
• 1 cup of white unbleached flour (this gives the loaf a little more bounce)
• 1/3 cup of flaxseed meal (usually from Bob's Red Mill)
• 2 tablespoons olive oil
• 2 teaspoons sugar
• 2 teaspoons salt (usually low sodium)
• 1 1/2 teaspoons dried yeast.

Half way through baking I add: 1/2 cup of walnuts.



A loaf lasts about a week. It goes well with my own home-made humous but that recipe is for a future post.