“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.

Swedish Apple Pie

This pie has no crust, so it’s quick and healthy. Mix it by hand with a large spoon, so the apples don’t get crushed.

Buttermilk Wheat Germ Pancakes

The nutty, sweet presence of wheat germ makes these pancakes special. Wheat germ is rich in the essential fats that make wheat so healthy, so buy raw wheat germ and keep it in the refrigerator or freezer.

Blonde Brownies

Mmmmm, brownies! Butterscotch chips and brown sugar are an irresistable pairing, and granola keeps it all together without making the finished brownies too dry or crumbly. Need we say more?

Bulgur Garbanso Tomato Summer Salad

Just like the name states, this salad is perfect for lunch or dinner during the hot summer months — especially as there’s next to no cooking involved! Add more or less hot sauce to suit your tastes and enjoy this hearty bulgur salad.

Quinoa Crusted Chicken

Chicken fingers are always a huge hit with kids. Grown-ups will love these too because the quinoa coating provides extra nutrition and crunch.

Cherry Chocolate Chip Cookies

These treats made with whole grain flour have a nutty, rich taste that people expect from a home baked cookie. This recipe has dried cherries for a twist but these cookies are just as good as a classic chocolate chip.

Kamut, Broccoli Rabe and Sausage Medley

If you’re a fan of broccoli rabe, this combination will appeal to you for a casual, lusty, supper. Kamut, with its mild, buttery taste makes a good foil for the intense flavors of sausage and broccoli rabe.

Simple Spelt Pancakes

The sweet flavor of spelt shines through in these simple pancakes. You can dress up these pancakes with fresh fruit, spices, or nuts, but we find the flavor of the grain is good enough to stand on its own.

Sour Cream Muffins

This is the most dependable, most versatile whole grain muffin recipe we know. The batter is a little on the stiff side, the better to hold together when juicy berries and fruits are stirred in, yet the muffins themselves are very tender. Toppings can range from simple, such as coarse sugar or...

Peach melba Roll

The buttermilk and oil in the recipe create a tender cake that won’t crack when it’s rolled up. For a quicker, more traditional dessert, use only the raspberry jam inside before powdering the top with confectioners’ sugar.


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