Sunday, January 3, 2016

Wonderful Wheat

Wheat, Lesson Three

Now let's compare white flour with whole wheat flour......

When I first saw this comparison years ago, I knew which one I wanted for my family. Then I studied to find the answer to: why do we need potassium/other minerals?  That is when I realized just how important wheat is even though I was using it more often by this time.  I think some of the challenge with certain wheats today is not the actual wheat, but chemicals used in growing it.  Thus, suggest you do research on that to get the best product possible.

1/2 cup white flour (or unbleached flour):
fat__ .5g
fortified B vitamins and Iron

1/2 c. whole wheat flour:
B vitamins and Iron naturally in the amounts God planned for wheat to best benefit our bodies
phosphorous__21% rda
magnesium__20% rda 

This comparison is bare bones.....wheat has an abundance of vitamins and minerals, including vitamin E.

Helpful wheat to flour conversion and other information:

Some recipes using whole wheat flour:

Creamy wheat cereal
Crunch nut cereal (similar to 'grapenuts')
Wheaty flakes cereal
Whole wheat pancake mix 
Whole wheat crepes with jam
Whole wheat waffles
Amazing waffles
Janet's ultimate whole wheat bread
Wheat muffins
Whole wheat rolls and buns
Whole wheat herb dinner crepes
Family chocolate chip cookies
Mexican wedding cookies
Wheaty pie crust

Janet's Ultimate Whole Wheat Bread  
This 100% whole wheat bread turns out light and tender. Using around 7 cups of whole wheat flour, recipe makes 3 nice loaves of bread.  Great as is, or as toast.  I created this recipe with the eggs for added protein and nutrition, which is important for frugal meals. 

2 and 1/3 c. warm water 
2 T. oil 
2 c. whole wheat flour 
1 and 1/2 T. dry yeast 
2 large eggs + water to equal 1/2 cup 
(or **4 T. dried whole egg powder added into the unbleached flour + 6 T. water added to liquids)
3 T. sugar + water to equal 1/4 cup 
2 T. oil
2 c. whole wheat flour 
1/4 c. vital wheat gluten 
2 tsp. sea salt 
Up to 3 cups more whole wheat flour

In a large bowl: mix warm water and oil. Stir in 2 cups whole wheat flour, let sit a few minutes until lukewarm. When lukewarm, mix in yeast; set aside to 'sponge' for 15 minutes. 
Mix in eggs/water; add sugar/water, and oil (*yes, that is correct, another 2 T. oil) stir. 
Combine the next 2 cups whole wheat flour with the vital wheat gluten and sea salt, add to bread mixture, stir thoroughly. 
Next, add up to 3 cups whole wheat flour (1/2 cup at a time) until dough forms a soft ball. Knead for 12 to 15 minutes by hand (or 6 to 7 minutes by mixer/dough hook on low speed).   Dough will be smooth, but should be just slightly sticky. Oil dough, turn and coat. Cover and let rise until doubled (about 35 to 45 minutes, though it may take longer).  Grease and flour 3 loaf pans.  Punch down dough, divide into three even pieces; form loaves and gently press each loaf into a prepared pan; cover. Let rise about 20 to 30 minutes, or until rising loaves are about 1 inch above rim of loaf pan. 
Pre-heat oven to 350°. 
Bake bread for about 30 minutes, or until tops are golden brown, and bread sounds hollow when tapped. Remove from oven, let cool in pans about 8 minutes; remove to cooling rack or towel. Allow to cool completely for best slicing results.

[3 loaves of Ultimate Whole Wheat Bread is enough for one person / 30 days for frugal menu. It freezes very well].

*When I made this recipe originally, I used 3 T. and 3 T. of oil, but found that 2 T. and 2 T. works also

Here's a good whole wheat bread recipe for making 6 loaves in a has wayyy too much sugar in my opinion. Use 1 to 2 T. of sugar per loaf, not 1/3 cup, really cut down on the sugar in her recipe:

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