Going Whole Grain (with Pita Bread recipe)

Growing up, I had no idea what whole grains were. In our house, it was Wonder Bread all the way! I honestly had never had whole wheat bread until about three years ago, when I decided my daughter should eat it.

Now I’m making a concerted effort to convert almost entirely to whole grain recipes. It’s easier than I ever imagined and no one in my family – even my picky four year old – is complaining. In fact, if anything, we’re all enjoying our food more, not less.

Why Whole Grains?

Whole grains are a better source of fiber and nutrients (including selenium, potassium and magnesium) because their bran and germ aren’t removed. White flour is highly processed, leaching many of the nutrients from the product. For example, a slice of store-bought white bread has about 66 calories, 1.9 grams of protein, and 0.6 grams of fiber. Whole wheat bread has around 69 calories, but has 3.6 grams of protein and 1.9 grams of fiber.

In addition, whole grains make you feel fuller longer, which can be helpful in loosing and maintaining a healthy weight.

Steps to Get You Started

* Find just one whole grain recipe that appeals to you, then buy the appropriate flour and try the recipe within one week. (It’s easy to put off the switch; just remember, going whole grain is much easier than you think!)

* Pick a few of your favorite white flour recipes. Substitute 1/3 cup of white whole wheat flour for the same amount of ordinary white flour. You can do this with all your favorite recipes containing flour.

* Don’t like the taste of whole wheat? Add a small amount of orange juice to your recipes. You shouldn’t taste the orange juice, but it will mellow out the flavor of the wheat.

* Quit buying store bought bread and make your own using whole grains. Invest in a bread machine, if necessary.

* It’s especially important to measure properly when using whole grains: First, fluff the flour with a fork. Then use a large spoon to sprinkle the flour into a dry measuring cup. Finally, scrape off the top of the measuring cup, as you normally do with flour. This method ensures the flour doesn’t become packed, thereby making your finished product too dense and heavy. (TIP: Because whole grain flours go rancid rather quickly, store them in the freezer and let them sit on the counter 15 minutes before measuring them out.)

* Pick up a copy of King Arthur Flour: Whole Grain Baking. This is a superb cookbook! You'll find recipes for sourdough bread, gingerbread, cakes, pancakes, granola, crisps and cobblers, pie crusts, cookies...pretty much everything except pasta. I've found my family prefers these recipes over the white flour recipes I used to use. My only complaint is that some of the flours called for are difficult to find locally - even at what I affectionately call our local "hippie shops." For example, there's a ham and egg muffin recipe that seems like a great solution for my husband's need for a healthy grab-and-go breakfast. But it calls for whole rye flour, which I can't find anywhere locally. (I can buy it direct from King Arthur Flour, or from Amazon.com...and plan to, soon.)

A Recipe to Try

Our current favorite from Whole Grain Baking is pita bread. I'd never made pita bread before and was afraid it would be difficult - but it's super simple. Give it a try!

You'll Need:

1 3/4 cups whole wheat flour

1 1/2 cups bread flour (I've also made this with ordinary white flour, and it turns out great)

1 1/2 teaspoons salt

1 1/2 teaspoons instant yeast

1 1/4 cups warm water

2 tablespoons olive oil

Large mixing bowl

A clean dishcloth or two

Baking stone or a baking sheet with a cooling rack on top of it

Knife

Rolling pin

Large spatula

Combine all ingredients in a large bowl and knead by hand. (For instructions on kneading, scroll down to the bottom of this post.) for about 8 minutes or until the dough is soft, supple, and tacky to the touch. Or, if you have a stand mixer with a dough hook, knead with the machine for 5 minutes. Cover the bowl with a clean dishcloth and allow to rise in a non-drafty location for 1 1/2 hours.

Place a baking stone or a baking sheet with a cooling rack placed on top on the bottom rack of your oven. Preheat to 450 degrees F.

Once the dough is risen, cut it in half, then divide each half into three pieces. Be sure to replace the dough to the bowl and cover it when you're not actually handling it. Let the small balls of dough sit, covered, for 10 minutes.

Very lightly flour your counter and with a rolling pin, roll out one small ball of dough until it's about 1/4 inch thick. With a spatula, transfer the pita or to the oven, then roll out another ball and transfer it to the oven, too. Bake for about 3 or 4 minutes, turning once. Dough will bubble up in the oven.

Remove pitas from oven and wrap in a clean kitchen towel until thoroughly cooled and flattened. To use, carefully slice open with a knife.

UPDATE 12/29/09: Yesterday we needed lunch bread, but I'd run out of white flour. I made this pita bread recipe, replacing the white flour with whole wheat flour, using perhaps 1/8 cup less than the recipe calls for. The pitas didn't bubble nicely in the oven, and I had to bake them for a longer period of time, but they cut open easily and tasted great. Heavier, to be sure, but still great.

Bookmark and Share

No comments