Best Breads to
are better for you than breads made with enriched or
refined flour. Why? Whole grain breads that are high in fiber have a lower glycemic index
and contain phytochemicals that
may help cut the risk of heart disease and cancer.
When shopping for bread, look for breads that are low in
saturated fat and without trans fats, high in fiber and whole grains, and low in sugars (preferably
with no added sugars). Breads should have at least 3 grams of fiber per
The label should say
100 percent whole wheat or whole grains (don't buy those that just
say whole wheat or that have enriched wheat flour listed in the
ingredients list). However, many of the 100 percent whole wheat breads
have only 2 grams of fiber per serving, so read the labels.
Recipes for Breads and Bread Products
Fresh or dried, coarse or fine, bread crumbs are
used to add body and texture to certain recipes.
There are two kinds of bread crumbs:
Fresh bread crumbs are used for stuffings, coatings, and fillers. They
are made at home.
Dry bread crumbs are usually fine-textured, seasoned or unseasoned, and
are sold prepackaged. They can also be made at home. They are used
primarily as coatings or fillers.
Store covered, at room temperature.
To make fresh bread crumbs:
Choose 100% whole wheat or a good multigrain bread
that is high in fiber. Should be firm and coarse-textured, and better if
a day or two old. Cut away the crusts and break the bread into small
pieces and crumble by hand. Or tear into 3 or 4 pieces and
process using an on/off pulsing action until crumbs are of the desired
size. Fresh bread crumbs can be stored in an airtight container in the
refrigerator for about a week or in the freezer for up to 6 months.
To make dried bread crumbs:
Spread the fresh bread crumbs on a baking pan.
Place in an oven set at the lowest temperature (no higher than 325
degrees but lower is better) until they feel very dry, 30 to 60 minutes.
Do not let brown (very lightly browned is okay).
Place them in a food processor or blender and process until fine crumbs
are formed. Or, place toasted bread in a resealable plastic bag and
seal. Roll with a rolling pin until fine crumbs are formed. To season
dry bread crumbs, add dried herbs to the bread before processing.
Wheat Bread Crumbs
http://www.recipesource.com. A good way to use stale bread.
Makes 1 cup at 7 calories per tablespoon.
2 slices (high fiber) whole wheat bread
1 tablespoon dried basil
1 teaspoon dried thyme
1 tablespoon chopped fresh chervil
1/4 teaspoon minced garlic
1 teaspoon minced shallots
Follow directions above for making dried bread crumbs, adding
herbs, garlic, and shallots ingredients before processing. Store unused
portion in freezer.
Garlic Croutons 1
croutons made with olive oil and whole grain bread are a perfect
accompaniment for any green salad. Try it with a flavored olive oil,
such as a good smoked variety. Makes 1 1/2 cups croutons (6 servings).
1/4 cup extra
virgin olive oil
1 large clove
garlic, minced (or equivalent crushed garlic from jar)
3 slices Oroweat
100% whole wheat bread, cubed
Salt and ground
black pepper to taste (fresh ground is good)
Preheat oven to
350 degrees F (175 degrees C). In a large saute pan, heat olive oil over
medium heat. Stir in garlic; cook and stir for 1 minute. Add bread
cubes, and toss to coat. Season to taste with salt and pepper. Spread on
a baking sheet. Bake for 15 minutes, or until crisp and dry. Check
frequently to prevent burning. Cool.
Whole Wheat Garlic
cups extra virgin olive oil
clove garlic, minced
loaf of 100% whole wheat French bread (day old is best)
Preheat oven to 350 degrees F. Cut bread into 1-inch cubes. Whisk oil,
water, and garlic in a large mixing bowl until blended.
bread to oil mixture, and immediately
toss with hands to coat all cubes evenly.
Spread cubes on baking sheet to form one layer. Bake in a 350
degree oven, turning once, until browned evenly.
Cool and store in an airtight Tupperware-type container or sealable
Note: Can use a little more oil and water if desired,
according to size of bread loaf.
Six-Week Bran Muffins
Recipe from Heather Sutherland.
6 cups bran
2 cups boiling water
1 cup canola oil
3 cups Splenda (or less)
4 eggs beaten
1 quart low fat buttermilk
5 cups whole wheat flour
1/2 to 1 cup flax seed meal
5 teaspoons baking soda
2 teaspoons salt
Optional—we like to add one or more of these whenever we are ready
to bake them, just to the amount of batter we plan to use:
chopped apples (fresh or dried)
pumpkin pie spice
Pour the boiling water over 2 cups of the bran and let stand while
assembling other ingredients. Mix in oil with the bran. Mix in remaining
4 cups of bran with Splenda, eggs, and buttermilk. Sift whole wheat
flour with soda and salt. Combine all ingredients and store until ready
Mixture will keep six weeks or more in the refrigerator. Makes 6
To bake, preheat oven to 400 degrees. Spray muffin cups. Put amount
you want to use in bowl, and add optional items as desired. Bake for
about for about 20 minutes.
Whole Wheat Popovers
1 1/3 cups milk (low fat if desired)
1 1/2 tablespoons canola or olive oil
1 1/2 cups whole wheat pastry flour
Preheat oven to 450 degrees F. Generously grease a 12-cup muffin or
popover tin. In a medium-size bowl, combine milk, oil, and flour. Beat
until smooth. Then add eggs, one at a time, beating only until batter is
smooth. Fill prepared tins 3/4 full. Bake for 15 minutes, then reduce
heat to 350 and bake about 20 minutes longer.
Whole Wheat Cheddar
3 eggs, beaten
1 cup whole wheat flour
1 cup milk (low fat if desired)
3 tablespoons trans fat free margarine, melted
1/4 teaspoon salt
1/4 cup (1 ounce) shredded cheddar cheese
Preheat oven (for about 10 minutes) to 450 degrees F. Grease well
(using additional margarine) a 12-cup muffin tin.
Combine all ingredients except cheese; beat with an electric mixer
just until smooth. Place the well-greased muffin pan in the preheated
oven for 3 minutes or until a drop of water sizzles when dropped in pan.
Remove pan from oven; pour 1 tablespoon of batter into each cup.
Sprinkle each with 1 teaspoon cheese; fill cups 3/4 full with remaining
batter. Bake for 25 minutes. Serve immediately. Makes 1 dozen.
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