In my teens I started controlling portions and switching out white breads
for whole grain rye and Jolly Ranchers for carrot sticks.
Not exact matches
For this one, I bumped the overall proportion of
whole grain flour up to about 75 % by using
whole grain flours (equal parts spelt, wheat, and
rye) instead of white flour in the final feeding of the starter, and increasing the amount of
whole grain flour in the final dough as well.
Look
for «
whole wheat,» «brown rice,» «bulgur,» «buckwheat,» «oatmeal,» «
whole -
grain cornmeal,» «
whole oats,» or «
whole rye.»
For those of you who are curious, I made note of everything in my freezer: five types of chili powder; three serrano chile peppers; kaffir lime leaves; white popcorn kernels; cooked chickpeas, mung beans, flageolets, and marrow beans; lots of Massa brown rice; pasta sheets; unidentified cookie dough # 1; unidentified cookie dough # 2; cooked posole in one bag, red sauce in another (for this); 2 pounds wild huckleberries; 1 sweet whole wheat pastry tart shell, round; 1 sweet whole wheat pastry tart shell, rectangle; 6 small spelt - semolina tart shells; small bag of ginger juice; 2 pounds Straus European - style butter; plenty of this green soup - I puree it and make a tart filling; one pack of three - grain tempeh; a stack of frozen rye crepes; cooked farro, pound of green beans; pack of expired acai juice; 8 Parmesan rinds, and roughly five pounds of cherries from my sister's tr
For those of you who are curious, I made note of everything in my freezer: five types of chili powder; three serrano chile peppers; kaffir lime leaves; white popcorn kernels; cooked chickpeas, mung beans, flageolets, and marrow beans; lots of Massa brown rice; pasta sheets; unidentified cookie dough # 1; unidentified cookie dough # 2; cooked posole in one bag, red sauce in another (
for this); 2 pounds wild huckleberries; 1 sweet whole wheat pastry tart shell, round; 1 sweet whole wheat pastry tart shell, rectangle; 6 small spelt - semolina tart shells; small bag of ginger juice; 2 pounds Straus European - style butter; plenty of this green soup - I puree it and make a tart filling; one pack of three - grain tempeh; a stack of frozen rye crepes; cooked farro, pound of green beans; pack of expired acai juice; 8 Parmesan rinds, and roughly five pounds of cherries from my sister's tr
for this); 2 pounds wild huckleberries; 1 sweet
whole wheat pastry tart shell, round; 1 sweet
whole wheat pastry tart shell, rectangle; 6 small spelt - semolina tart shells; small bag of ginger juice; 2 pounds Straus European - style butter; plenty of this green soup - I puree it and make a tart filling; one pack of three -
grain tempeh; a stack of frozen
rye crepes; cooked farro, pound of green beans; pack of expired acai juice; 8 Parmesan rinds, and roughly five pounds of cherries from my sister's tree.
Look
for the word «
whole» at the beginning of the ingredients list Some
whole -
grain ingredients include
whole oats,
whole - wheat flour,
whole -
grain corn,
whole -
grain brown rice, and
whole rye.
You can keep
whole rye grains and grind a small amount in a mini grinder
for adding to these
grains during the soaking process.
1 cup / 3 oz / 85 g rolled oats 1 1/4 cups / 300 ml
whole milk, heated just to boiling 1/4 cup / 2 oz / 55g room - temperature unsalted butter 4 tablespoons natural cane sugar 3 teaspoons aluminum - free baking powder 2 teaspoons crushed anise seed - optional 1/2 teaspoon fine
grain sea salt 1 1/4 cup / 5.5 oz / 155g dark
rye flour 1 1/2 cups / 6.75 oz / 190g all - purpose flour, plus more
for dusting more salt
for sprinkling
Using flour with low gluten content (Substitute only part of the bread flour
for rye flour,
whole wheat flour, or other
whole grain flour; use bread flour instead of All - purpose flour.)
My favorite flour
for making sourdough starter from scratch is
whole grain rye flour.
Ingredients: Starter 200 g water 200 g white wheat flour (bread flour) 1 tablespoon of your active sourdough starter (I used
rye starter) Dough 380 g mashed baked pumpkin (I used hokkaido pumpkin)- * see the note below 300 g white wheat flour (bread flour) 100 g
whole grain spelt flour 150 g water 10 g salt Other Bran
for coating rolls Butter
for greasing the pan 10 ice cubes to create steam in the first minutes of baking * My mashed baked hokkaido was very dry.
100 g) 225 g
whole grain rye flour 225 white wheat flour (or bread flour) 2 tablespoons of roasted
rye malt * 350 g water - 77 % hydration dough (pay attention to the water level, adjust it to your flour's absorbance - if you flour absorbs less water, add less water in the beginning, it is easy to add it more later if necessary) 9 g fine sea salt Fruit soaker 40 g dry apples, chopped to small pieces 100 g dry prunes 50 g rum Other 60 g chocolate chips (I used these) orange zest of 2 organic oranges 70 g roasted hazelnuts, chopped (roast them
for 8 - 9 minutes at 230 °C / 446 °F) * if you don't have roasted
rye malt at hand, substitute it
for cocoa powder but make sure you add some (appr.
Ingredients: 50 g active
whole grain wheat or
rye sourdough starter (100 % hydration) 300 g white wheat flour 175 g water or milk (I used water) 4 tablespoons olive oil 2 pinches fine sea salt 50 g tomato sauce + fresh or dry herbs (origano, basil) sesame seeds
for topping 1 egg yolk
for garnish * Pay attention to how much water your flour absorbs.
Go
for whole grains instead, like wheat bread,
rye,
whole -
grain pasta and pita bread.»
TIP:
For best weight - loss results, on top of increasing protein intake and replacing over-processed salty and sweet snacks with nuts, seeds and legumes, make
whole grains, such as
whole wheat,
whole oats,
whole -
grain corn, wild rice,
whole rye,
whole -
grain barley, buckwheat, millet and quinoa, a staple in your diet.
Opt
for natural peanut or almond butter with organic or homemade jam on sprouted
whole grain, sourdough or
rye bread.
Any
whole grain can be soaked and sprouted
for this drink, but many people prefer the taste profiles of
rye, wheat berry, and quinoa (gluten - free), which are said to be tangy, nutty, or slightly cheesy in flavor.
That goes
for flax, millet, and any other
whole grain such as
rye, kamut, and others.
I don't even have to eat gluten - free anymore (Yay
for whole grain barley,
rye, and Kamut — my 3 fave gluten - filled foods!).
When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from
whole grains, such as
rye, and fruit offered significant protection against breast cancer
for pre-menopausal women.
Research reported at the American Institute
for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that
whole grains, such as
rye, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.
For delicious ideas that can help you enjoy whole grains as a daily part of your «Healthiest Way of Eating,» see the «How to Enjoy» section below and take a look at the other World's Healthiest Foods ideas for whole grains by clicking buckwheat, corn, millet, quinoa, brown rice, rye, spelt, whole whe
For delicious ideas that can help you enjoy
whole grains as a daily part of your «Healthiest Way of Eating,» see the «How to Enjoy» section below and take a look at the other World's Healthiest Foods ideas
for whole grains by clicking buckwheat, corn, millet, quinoa, brown rice, rye, spelt, whole whe
for whole grains by clicking buckwheat, corn, millet, quinoa, brown rice,
rye, spelt,
whole wheat.
Foods that can be used as a substitute
for rice include potatoes, sweet potatoes, tapioca, yams, amaranth, barley, buckwheat, bulgur, millet,
whole grain oats,
whole peas, quinoa,
rye, taro,
whole wheat and beans.