USDA approves whole grain stamp
Oprah.com - Behold! The Health Benefits of Whole Wheat Bread
American Heart Association - Whole Grains and Fiber
Oprah.com - Behold! The Health Benefits of Whole Wheat Bread
American Heart Association - Whole Grains and Fiber
the hM NewsWire
Links to full-text articles on the hM NewsWire are provided at the bottom of this page
WholeWheat, Oats and Bran Bread
Made With Unrefined Grains, A Healthy Low Saturated Fat and Low in Cholesterol Recipe, for Heart Health, Better Diabetes and Cholesterol Control or Weight Loss and Management
Made With Unrefined Grains, A Healthy Low Saturated Fat and Low in Cholesterol Recipe, for Heart Health, Better Diabetes and Cholesterol Control or Weight Loss and Management
hM strongly recommends using the information and healthy recipes provided on this website under the professional supervision of your doctor or registered dietitian . Whether you are seeking to improve your general health, reverse heart disease, control diabetes or your weight, always assume that getting professional advice from your MD or RD is best.
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Homemade Whole-Grain and Multi-Grain Bread
hM Whole Grain Benefits
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Oprah and Dr. Oz discuss the health benefits of Whole Grain Foods - Steel Cut Oats
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Oprah and Dr. Oz discuss the health benefits of Whole Grain Foods - Steel Cut Oats
The heartMonitron Nutrition Journal
- Homemade Whole-Grain and Multi-Grain Bread - a Low-Fat and Low-Cholesterol Healthy Recipe
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Homemade Whole-Grain and Multi-Grain Bread
The heartMonitron Nutrition Journal
- Homemade Whole-Grain and Multi-Grain Bread - a Low-Fat and Low-Cholesterol Healthy Recipe
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| Amount | Unit of Measure | Ingredient | Method | Alternative | |
|---|---|---|---|---|---|
| 1 | 2 | Cups | WholeWheat flour | in Bread Making Machine | Oven baked |
| 2 | 1/2 | Cup | Oat flour |
|
Quick cooking oats |
| 3 | 1/2 | Cup | Bran | Whole bran cereal | |
| 4 | 1 | teaspoon | Baking Soda | ||
| 5 | 1 | teaspoon | Cream of Tartar (...Potassium Bitartrate ) | ||
| 6 | 1/2 | teaspoon | Salt | Check with your MD | |
| 7 | 1 1/4 | Cup | Buttermilk | ||
| 8 | 1/2 | Tablespoon | Olive Oil | ||
| 9 | 1/2 | Tablespoon | Canola Oil | ||
| 10 | |||||
| 11 | |||||
| 12 | |||||
| 13 | |||||
| 14 | |||||
| 15 | |||||
| 16 | |||||
| 17 | |||||
| 18 | |||||
| 19 | |||||
| 20 |
Nutrition Facts
Per person, % Daily Values based on a daily 2000 KCalorie diet
Total Calories : 84 KiloCalories
% From fat
% From carbohydrate
% From protein
% From carbohydrate
% From protein
| 16.1 | % of Calories |
| 68.1 | % of Calories |
| 15.8 | % of Calories |
Homemade Whole-Grain and Multi-Grain Bread
17 Slices
for Heart Health Diets Version
Ingredients List for this Recipe
for Heart Health Diets Version
Nutritional Analysis for this Recipe
| Food Exchanges | |
| Grain ( Starch ) | 1 |
| Lean Meat | |
| Vegetable | |
| Fruit | |
| Non-Fat Milk | |
| Fat | 1/2 |
| Carbohydrate | |
| Calcium | 31.0 | milligrams | 3.0 | % D. Value |
| Iron |
1
|
mg | 5.0 | % |
| Zinc | 1.0 | mg | 5.0 | % |
| Vitamin C | 0.0 | mg | 0.0 | % |
| Vitamin A | 61.0 | i.u. | 0.0 | % |
| Vitamin B6 | 0.0 | mg | 2.0 | % |
| Vitamin B12 | 0.0 | micrograms | 1.0 | % |
| Vitamin B1 | 0.1 | mg | 8.0 | % |
| Riboflavin B2 | 0.1 | mg | 4.0 | % |
| Folacin | 8.0 | mcg | 2.0 | % |
| Niacin | 1.0 | mg | 2.0 | % |
| Total Fat | 2.0 | grams | 2.0 | % D. Value |
| Saturated fat | 0.4 | grams | 1.0 | % |
| MonoUnsaturated fat | 1.0 | grams | 3.0 | % |
| PolyUnsaturated fat | 0.5 | grams | 2.0 | % |
| Cholesterol | 1.0 | grams | 0.0 | % |
| Total Carbohydrate | 15.0 | mg | 5.0 | % |
| Dietary fiber | 3.0 | grams | 12.0 | % |
| Sugar | n/a | grams | n/a | % |
| Protein | 4.0 | grams | 7.0 | % |
| Sodium | 430 | mg | 18.0 | % |
| Potassium | 153 | mg | 4.0 | % |
WARNING !
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
CAUTION: The food exchanges numbers may vary greatly depending on the ingredients that you have chosen. Use your recipe software for a more precise analysis.
Contents of Article
>> 1 - Intro: Seek advice from your RD
>> 2 - Nutrition Facts Summary
>> 3 - Nutritious but very different
>> 4 - The Ingredients
>> 5 - The benefits of whole grains
>> 6 - Nutritional analysis
>> 7 - ADA on whole grains
>> 8 - AHA on whole grains
The recipe that follows is published for educational purposes. Only your Doctor or Registered Dietitian can provide advice as to your own personal condition.
Whereas the best kind of breads for heart and diabetic patients are believed to be made with whole wheat ant whole grains or cereals and low in saturated fats, some ingredients may be healthier and better for you than others. We (hM) encourage you to speak to your MD or RD prior to designing a bread recipe that best matches your own nutritional requirements. There are hundreds of delicious bread types to discover and enjoy.
Bread making basics are relatively easy to master. As you become more expert at bread making, you may have the urge to experiment and try all kinds of very tempting bread recipes. It's OK to have fun making bread ...just remember to stick to the healthiest recipes and to follow your dietitian's recommendations!
Whereas the best kind of breads for heart and diabetic patients are believed to be made with whole wheat ant whole grains or cereals and low in saturated fats, some ingredients may be healthier and better for you than others. We (hM) encourage you to speak to your MD or RD prior to designing a bread recipe that best matches your own nutritional requirements. There are hundreds of delicious bread types to discover and enjoy.
Bread making basics are relatively easy to master. As you become more expert at bread making, you may have the urge to experiment and try all kinds of very tempting bread recipes. It's OK to have fun making bread ...just remember to stick to the healthiest recipes and to follow your dietitian's recommendations!
The heartMonitron Nutrition Journal
- Homemade Whole-Grain and Multi-Grain Bread
Nutrition Facts summary :
The average common white bread contains only one third the amount of dietary fiber found in this multi-grain bread. Bread made with white refined flour also contains only one fifth the amount of potassium. The phytonutrient content of the whole grain bread is also much higher.
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
Compared with average, common white bread:
for Heart Health Diets
| 84 | K Cal |
| 16.1 | % cal |
| 68.1 | % cal |
| 15.8 | % cal |
Nutrition Facts summary :
for Diabetes Diets
Nutrition Facts summary :
Weight Loss - Management Diets
This recipe can be entered in and easily edited with software such as Cook'n (recipe software with nutritional analysis and menu planning features)
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2- NUTRITION FACTS summary for this recipe :
In most American grocery stores, bread is white and is light on account of the low density. When you travel to Europe and other countries, you find out that bread can be heavy, darker and can have a pleasant texture and taste. Many decades ago (when Charles Chaplin was doing stunts in silent movies), the industry found out that if you removed the oils and the phytonutrients in the flour, their baked products lasted better on the shelf and their profit was consequently better. They started using and promoting impoverished refined white flour.
The more nutritious breads made with whole grain flour are much denser, tastier and heavier. They have some character and contrary to white bread, have the taste of the whole grain cereals they were made with ...a far cry from "Acme's Guaranteed Cheapest and Tasteless"!
In other words: expect each one of these "real" breads to taste different and, like wine and beer, have a pleasant character of their own.
The more nutritious breads made with whole grain flour are much denser, tastier and heavier. They have some character and contrary to white bread, have the taste of the whole grain cereals they were made with ...a far cry from "Acme's Guaranteed Cheapest and Tasteless"!
In other words: expect each one of these "real" breads to taste different and, like wine and beer, have a pleasant character of their own.
Same as above.
Same as above.
Per Slice
This recipe is an example, so we have tried to use a very simple one for starters. If you use a programmable bread making machine (a recent model), use the program features. This will simplify your task since all you have to do is to place the ingredients in the machine, in the manner and the order indicated by the manufacturer of your bread making machine. Select the whole wheat or whole grain setting and press Start. The machine will do the rest.
If you are using a standard kitchen oven, refer to the baking instructions posted in the manual provided by the manufacturer of your particular range model.
Place the ingredients in the machine, in the manner and the order indicated by the manufacturer of your bread making machine. Select the whole wheat or whole grain setting and press Start.
If you are using a standard kitchen oven, refer to the baking instructions posted in the manual provided by the manufacturer of your particular range model.
Place the ingredients in the machine, in the manner and the order indicated by the manufacturer of your bread making machine. Select the whole wheat or whole grain setting and press Start.
6 - Nutritional analysis / facts
- As a rule, unrefined whole grains require more digestive work than refined ones before glucose is absorbed in the bloodstream. This partly explains why they normally have a lower glycemic index and are a better choice for diabetics.
- The natural content in minerals, beneficial phytonutrients and natural antioxidants is higher in unrefined whole grains than in refined grains.
- They contain more dietary fiber. Aside from helping a little in preventing colon cancer, dietary fiber is also of some help in lowering cholesterol. This makes whole grains a better choice than refined ones for people with a heart condition or high cholesterol.
- Because they require more digestive work to be performed, they stay in the stomach longer. For people seeking to achieve weight loss, this will prolong the feeling of satiety, especially when a good part of the meal also contains a lot of vegetables or fruits.
A very large and lengthy epidemiological study (the Cornell-Oxford-China famous study led by Dr Colin T. Campbell) demonstrated that, in those populations that ate (among other things) a rougher or less industrially refined grains regimen, the rate of heart disease was only 1/20th that found in America. Type 2 diabetes and obesity were also exceptionally rare. Those populations had a diet based on whole unrefined grains, lean sources of protein and a lot of vegetables and fruits.
The list of other ingredients that can be used is almost endless. There are countless delicious recipe variations to discover.
Here is a partial list of commonly used ingredients in multi-grain bread recipes (grains, seeds, fruits and vegetables) .
Here is a partial list of commonly used ingredients in multi-grain bread recipes (grains, seeds, fruits and vegetables) .
7 - The American Diabetes Association on whole grains. See: Nutrition Recommendations and Interventions for Diabetes,
A position statement of the American Diabetes Association
A position statement of the American Diabetes Association
8 - The American Heart Association on whole grains. See:
Diet and Lifestyle Recommendations
Diet and Lifestyle Recommendations
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Mediterranean Salad
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Linguine con Frutti di Mare
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A WORD OF CAUTION: Natural ingredients-based breads like the one described above are denser and much more nutritious than regular white bread. Because hot and freshly baked bread smells and tastes good, it may be very tempting to ...have just another slice or piece. Remember to limit your intake and stay within the boundaries of your dietary goals for calories and carbohydrate.
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Recipes and "How to" tips - Software Complement, 130 delicious bread recipes for bread machine users, Learn bread baking techniques and terms. "Bread machines are great because they take the work out of making homemade bread" *DVO.
A heartMonitron Journal - Published for Educational Purposes, only your Doctor can provide advice
Good to the Grain: Baking with Whole-Grain Flours By Kim Boyce / Book Cookbook
Baking with whole-grain flours used to be about making food that was good for you, not food that necessarily tasted good, too. But Kim Boyce truly has reinvented the wheel with this collection of 75 recipes that feature 12 different kinds of whole-grain flours, from amaranth to teff, proving that whole-grain baking is more about incredible flavors and textures than anything else. When Boyce, a former pastry chef at Spago and Campanile, left the kitchen to raise a family, she was determined to create delicious cakes, muffins, breads, tarts, and cookies that her kids (and everybody else) would love. She began experimenting with whole-grain flours, and Good to the Grain is the happy result. The cookbook proves that whole-grain baking can be easily done with a pastry chef’s flair. Plus, there’s a chapter on making jams, compotes, and fruit butters with seasonal fruits that help bring out the wonderfully complex flavors of whole-grain flours.
Baking with whole-grain flours used to be about making food that was good for you, not food that necessarily tasted good, too. But Kim Boyce truly has reinvented the wheel with this collection of 75 recipes that feature 12 different kinds of whole-grain flours, from amaranth to teff, proving that whole-grain baking is more about incredible flavors and textures than anything else. When Boyce, a former pastry chef at Spago and Campanile, left the kitchen to raise a family, she was determined to create delicious cakes, muffins, breads, tarts, and cookies that her kids (and everybody else) would love. She began experimenting with whole-grain flours, and Good to the Grain is the happy result. The cookbook proves that whole-grain baking can be easily done with a pastry chef’s flair. Plus, there’s a chapter on making jams, compotes, and fruit butters with seasonal fruits that help bring out the wonderfully complex flavors of whole-grain flours.
Whole Grain Breads by Machine or Hand: 200 Delicious, Healthful, Simple Recipes
By Beatrice Ojakangas. Possibly the best such bread book on the market . . . every recipe a winner. This accessible book gives new and experienced bakers the freedom and flexibility they need to make excellent homemade loaves, with more than 190 recipes that range from a simple Sourdough Bread to a fancy Finnish Cardamom Coffee Braid. Celebrated as a "reliable and inventive recipe writer" by Publishers Weekly, Beatrice Ojakangas shares four ways to make each delicious whole-grain recipe step by step: by hand, mixer, food processor, and bread machine.
By Beatrice Ojakangas. Possibly the best such bread book on the market . . . every recipe a winner. This accessible book gives new and experienced bakers the freedom and flexibility they need to make excellent homemade loaves, with more than 190 recipes that range from a simple Sourdough Bread to a fancy Finnish Cardamom Coffee Braid. Celebrated as a "reliable and inventive recipe writer" by Publishers Weekly, Beatrice Ojakangas shares four ways to make each delicious whole-grain recipe step by step: by hand, mixer, food processor, and bread machine.
Peter Reinhart's Whole Grain Breads: New Techniques, Extraordinary Flavor. By Peter Reinhart With this whole grain follow-up to the acclaimed BREAD BAKER'S APPRENTICE, home and professional bakers will be making whole grain loaves so delicious that they put white breads to shame. After much tinkering and trial and error (with help from more than 250 recipe testers), beloved baking instructor Peter Reinhart has improved and simplified his groundbreaking delayed fermentation method to successfully meet the whole grain challenge with less hands-on time in the kitchen. Including recipes for both partial and 100-percent whole grain hearth, sandwich, and specialty breads, PETER REINHART'S WHOLE GRAIN BREADS is the definitive guide to baking incredible and healthful artisan-quality bread.
Whole Grain Bread Recipes
Whole Grain Bread Recipes
Healthy Baking with Whole Grains / Recipes
Oster Programmable, Automatic Bread Machine
OR
Panasonic Programmable Automatic Bread Machine
Healthy Whole Wheat, Oats and Bran Bread Recipe
Recommended Cookbook / Best Recipes: "Baking with whole grains".
Recommended Cookbook / Best Recipes: "Bread Making at home with whole grains".
Recommended Cookbook / Best Recipes: "Bread Making at home with whole grains".
1- INTRODUCTION - Seek the advice of your RD or MD regarding your nutritional goals.
3 - NUTRITIOUS, healthy and very different.
4 - The Healthy Ingredients / List:
5 - The health benefits of whole grains
Whole grain whole wheat flour (including the germ)
Whole grain buckwheat
Whole grain rye
Whole grain corn
Whole grain millet
Whple grain oats
Whole grain barley
Whole grain triticale
Whole grain buckwheat
Whole grain rye
Whole grain corn
Whole grain millet
Whple grain oats
Whole grain barley
Whole grain triticale
Whole grain flaxseeds or ground flaxseeds
Whole grain sesame seeds
Whole grain sunflower seeeds
Oat bran
Soya grits
Fancy molasses
Honey
Raisin concentrate
Whole grain sesame seeds
Whole grain sunflower seeeds
Oat bran
Soya grits
Fancy molasses
Honey
Raisin concentrate
Bananas
Dried raisins
Other dried fruits according to recipe variation
Onions
Other vegetables according to recipe variation
Dried raisins
Other dried fruits according to recipe variation
Onions
Other vegetables according to recipe variation
hM Bread Making
Video Selection
Angie demonstrates how to use a "programmable" bread machine to easily bake raisin bread.
bread making video by a1angiem,
overthekitchencounter.com
Video Selection
Angie demonstrates how to use a "programmable" bread machine to easily bake raisin bread.
bread making video by a1angiem,
overthekitchencounter.com
Links to hM NewsWire Featured Articles are available at the bottom of this page
