January is recognized as the month to celebrate the economic and dietary importance of wheat production across the United States. Wheat bread and wheat products provide a budget-friendly, nutritious food source for consumers.
Whole-wheat bread’s increased nutritional value is related to the whole grain. When selecting wheat breads, whole-wheat versions are preferred because they contain bran and germ, preserving more health benefits. Look for whole wheat or whole grain as the first ingredient on the nutrition label when buying breads. Wheat bread is also a less expensive, nutritious option over some other health-conscious items at your grocery store.
Whole-wheat flour is rich in B-vitamins, vitamin E and protein, and contains more trace minerals and dietary fiber than white flour. Fiber, as that found in whole-wheat flour, is necessary for the digestive tract to function well.
When baking with whole-wheat flour, it’s important to not dive into a regular recipe and just replace regular flour with whole wheat. There are definite texture and flavor differences. It’s safe to replace half of all-purpose flour with whole-wheat in most recipes. For recipes that use more than 50 percent whole-wheat flour, it’s best to use a recipe that’s been developed and tested using the good stuff (fiber-rich whole-wheat flour).
Hearty Whole Wheat SandwichLoaf
2 1/3 cups warm water (about 110 degrees)
1 1/2 tablespoons instant yeast
1/4 cup local honey
4 tablespoons unsalted butter, melted
2 1/2 teaspoons salt
1/4 cup rye flour
1/2 cup cracked wheat flour
3 cups whole wheat flour (16 1/2 ounces)
2 3/4 cups all-purpose flour, plus extra for flouring work surface
In the bowl of a stand mixer fitted with the mixing paddle, mix the water, yeast, honey, butter and salt. Mix in the rye flour, cracked wheat flour and a cup each of the whole wheat and all-purpose flours until the mixture resembles a batter.
Remove the paddle and attach the bread hook. Add the remaining whole wheat and all-purpose flours, and knead at a low speed until the dough is smooth and elastic, about 8 minutes. Transfer to a lightly floured work surface and knead for about 30 seconds until the dough is soft and smooth.
Place dough in a lightly oiled large bowl. Cover with plastic wrap or a damp towel and let rise in a warm, draft-free area until the dough has doubled in volume, about one hour.
Preheat the oven to 375 degrees. Gently press down on the dough and divide into two equal pieces. Press and shape each into a rectangle, 1inch thick and about 9 inches long.
Roll the dough into a cylinder, pressing down gently. Pinch the seam side closed. Place each loaf into a lightly greased 9- by 5-inch loaf pan, seam side down. Cover and let rise until doubled in volume, 35 to 40 minutes.
Bake until an instant read thermometer inserted into the center reads 205 degrees, 35 to 40 minutes. Remove from the loaf pans and transfer to a baking rack. Cool to room temperature.
Whole Grain Southern Corn Sticks
3/4 cup whole-wheat flour
3/4 cup yellow cornmeal
3 tablespoons grated fresh Parmesan cheese
2 teaspoons baking powder
1 1/2 teaspoons chili powder
1 teaspoon salt
3/4 cup plus 2 tablespoons fat-free milk
2 tablespoons olive oil
2 tablespoons honey
1 large egg, lightly beaten
3/4 cup frozen whole-kernel corn, thawed
1/3 cup minced red onion
2 tablespoons minced jalapeño pepper
Cooking spray
Preheat oven to 425F.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a large bowl. Make a well in center of mixture. Combine milk, oil, honey and egg. Add to flour mixture, stirring just until moist. Fold in corn, onion and jalapeño.
Place a cast-iron corn stick pan in a 425F oven for 5 minutes. Remove from oven; immediately coat with cooking spray. Spoon batter into pan. Bake at 425F for 18 minutes or until lightly browned. Remove from pan immediately; serve warm.
These can be made in muffin tins but of course they will not be quite as crispy.
Chocolate Chip Cookies
(These are made with fruit and whole wheat flour.)
3/4 cup packed dark brown sugar
3/4 cup sugar
2 large eggs
1/2 cup oil
1 teaspoon pure vanilla extract
1 cup all-purpose flour
1 cup whole-wheat pastry flour
3/4 teaspoon baking soda
1 teaspoon fine salt
6 ounces semisweet chocolate chips or chunks
4 ounces dried cranberries or dried cherries
Evenly position two racks in the middle of the oven and preheat to 375 F. Line two baking sheets with parchment paper or silicone sheets. (If you only have 1 baking sheet, let it cool completely between batches.)
Whisk the sugars, eggs, oil and vanilla in a large bowl until smooth.
Whisk the flours, baking soda and salt in another bowl. Stir the dry ingredients into the wet ingredients with a wooden spoon; take care not to overmix. Stir in the chocolate chips or chunks and dried fruit.
Scoop heaping tablespoons of the dough onto the prepared pans. Wet hands slightly and roll the dough into balls. Space the cookies about 2 inches apart on the pans.
Bake until golden but still soft in the center, about 12 to 14 minutes, depending on how chewy or crunchy you like your cookies. Transfer hot cookies with a spatula to a rack to cool. Serve.
Store cookies in a tightly sealed container for up to three days.
Tammy Kelly is director, Lenoir County Cooperative Extension Center, 1791 N.C. 11/55, Kinston, NC 28504. Reach her at 252-527-2191 or Tammy_Kelly@ncsu.edu.