Wheat

Classic 100% whole wheat bread

Who says whole wheat bread has to be dense, dry, and tasteless? This 100% whole wheat recipe features the delightfully nutty taste of wheat in a fine-grained, moist loaf.

Rye Bread Satisfies Longer than Wheat

At the Swedish University of Agricultural Sciences in Uppsala, researchers fed rye bread (with three varying levels of rye bran) and wheat bread to 16 people, then asked them to rate their appetite (hunger, satiety and desire to eat) for 8 hours afterward. [It’s not known if the wheat bread was whole wheat or refined wheat.] All through the morning and into the afternoon, the three rye bread breakfasts all decreased hunger and desire to eat, compared to the wheat bread control, with the rye bread containing the highest level of bran providing the strongest effect on satiety.
Nutrition Journal. August 26, 2009; 8:39

Whole Grains Cranberries Squash Pecans

This savory side dish pairs especially well with poultry, pork or wild game. Quantities are scaled for restaurant and foodservice use.

Warm Kamut Squas Salad

You can serve this delicious warm grain salad with a garnish of duck confit, as shown, to make a stunning luncheon dish.

Best Pumpkin Pie Ever

This easy pumpkin pie recipe has a great whole wheat crust you can use with any other pie, and a light and lovely filling that would be a shame to enjoy only once a year at Thanksgiving.

Sweet Potato Waffles

Sweet potatoes are among the most nutrient dense foods in the world, loaded with fiber, vitamins, and antioxidants. Combined with the benefits of whole grain flour, the result is a very healthy breakfast that doesn’t compromise on flavor.

Crepes Chili Lime Shrimp

A perfect Sunday Brunch dish, or make smaller for a passed hors-d’oeuvre.

Antioxidants High, in Emmer and Einkorn

In Ankara, Turkey, scientists at Hacettepe University’s Department of Food Engineering compared 18 ancients wheats (12 emmer, 6 einkorn) with 2 modern bread wheats, to assess their total phenolics and flavonoids, phenolic acids, lutein, total yellow pigment, and total radical scavenging capacities. Results showed “remarkably higher total antioxidant activity” in emmer varieties, and “quite high levels of lutein” in the einkorn samples. In conclusion, the findings were considered to be key to “breeding wheat varieties for higher concentration and better composition of health-beneficial phytochemicals.”
Journal of Agricultural and Food Chemistry, August 27, 2008; 56(16): 7285-92

Sorghum May Protect Against Diabetes and Insulin Resistance

Advanced glycation endproducts (AGEs) are increasingly implicated in the complications of diabetes. A study from the University of Georgia Neutraceutical Research Libraries showed that sorghum brans with a high phenolic content and high anti-oxidant properties inhibit protein glycation, whereas wheat, rice or oat bran, and low-phenolic sorghum bran did not. These results suggest that “certain varieties of  sorghum bran may affect critical biological processes that are important in diabetes and insulin resistance.”
Phytotherapy Research. 2008 Aug;22(8):1052-6

Organic Wheat Judged Tastier

Scientists at the University of Alberta baked whole wheat bread using the same cultivar of hard red spring wheat grown both conventionally and organically. They then asked 384 consumers to rate the taste – once, with unlabeled samples and no knowledge of the different origins, and again, after the breads had been labeled and the different growing conditions described. Consumers rated the taste of the organic bread higher both in the blind test and the informed test. Their ratings were unaffected by information on the environmental benefits of organic farming, but they liked the organic bread even more after learning of the potential health benefits of organically-grown foods.
Journal of Food Science, May 2008; 73(4): H50-7

“Whole” Whole Wheat Satisfies Longer

Researchers in Malmö, Sweden conducted a blind cross-over trial with 13 healthy adults to see If bread made largely with intact wheat kernels satisfied subjects longer than bread made with whole wheat flour, or refined wheat flour, and how the addition of vinegar would affect satiety. (Acetic acid, or vinegar, is known to increase satiety and lower postprandial blood glucose and insulin response.) The whole-kernel wheat bread with vinegar satisfied longest, even though it had the same amount of fiber as the whole wheat flour bread.
Nutrition Journal, April 27, 2008; 7:12

Farro Dried Fruit Garbanzo Salad

Delicious and satisfying whole grains and garbanzos, studded with dried fruit gems in a zesty and unusual dressing. Can’t find farro? Experiment with your favorite whole grains.

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