84-LancMter Fanning, Saturday, February 5, 2000
Emily Living
Focus
BETH WHITMAN
PITZER
York Co,
Cooperative Extensioi
Baking with Whole Grains
Tiny-sized snowflakes are
dancing from the sky in our first
northeastern storm of the sea
son. There is no better time to
turn on the oven and whip up a
quick batch of bread.
If you have children at home,
involve them in helping you to
make it. Even toddlers can help
by dumping measured ingredi
ents into the mixing bowl and by
helping with some of the mixing.
It works at our house!
You might ask yourself, why
bake bread?
Maybe you made a
resolution for the new
millennium to eat
more healthfully.
Unlike the old wive’s
tales that abounded
years earlier, we know
that bread can be the
foundation of a health
ful diet. It’s what we
choose to put on it that
makes it a healthy
choice or adds
unwanted calories. So,
let’s explore some
whole grains to bake
and cook this winter.
Many of us are
familiar with whole
wheat flour. Try start
ing a Saturday morn
ing by mixing the
ingredients for whole
wheat bread. You’ll
love the aroma that
fills your home. And
you’ll be providing
your family with much
more fiber than the
bleached variety of
wheat. Just one-quar
ter cup of whole wheat
flour provides four
grams of fiber!
Oatmeal is also an
excellent source of
fiber.
Oatmeal is often
known for its ability to
help lowef“biqgj( cho
lesterol by pjwftding
lots of solubji.fiber.
Just one •Sftfvmg of
cooked oats provides
eight grams of fiber.
Oatmeal is easy to add
to cookies or muffins.
Let’s explore some
other grains that may
be less familiar:
•Wild Rice-Did you know
that wild rice is actually not a
grain but a grass grown from
seed? Traditionally, Native Amer
ican Indians harvested wild rice.
It is often picked, cured over
smoke fires, sifted, and graded
for packaging. That’s why you’ll
find it more costly than white
rice. It is very nutritious.
•Barley-Barley has been
eaten since prehistoric times.
It’s hearty to grow and is great
when added to soup. Try whip
ping up vegetable barley soup on
one of these cold, wintry days.
You can also purchase barley
rolled as you do oatmeal to use
in baking breads.
•Millet-Millet is used for hay
or silage and also is quite tasty
as a breakfast cereal. It’s slight
ly sweet flavor is an unusual
outcome of this brightly colored
gold grain.
•Cornmeal-Cornmeal is pro
bably a more familiar grain.
Cornmeal muffins are a great
compliment to many meals.
Cornmeal is a gift from Mexico.
The com kernel is milled to form
the cornmeal.
Not only are grains fun to
bake with in the winter, they are
a great source of fiber. The
National Cancer Institute rec
ommends we consume 20 to 35
grams of fiber each day. Most of
us consume about half of that.
Soluble fiber reduces the risk of
heart disease and diabetes. Oats
and beans are excellent sources
of soluble fiber.
Insoluble fiber is soluble
fiber’s counterpart. You’ll find
insoluble fiber in vegetables,
wheat, grains, and broccoli
stems. Insoluble fiber is noted
for protecting against colon can
cer and for providing the bulk
that our bodies need to help to
keep us regular.
If you’re wondering where to
find some of these tasty, health
ful grains check your grocery
store first. If that search is not
fruitful, try a local grain mill or
a local health food store. Try
; baking or cooking with a new
grain in the next two weeks. It’ll
be fun and healthful as well.
Bon appetit!
Here’s a recipe to get you
started:
Cranberry Apricot Whole
Wheat Muffins
1 cup dried apricots, chopped
1/2 teaspoon baking soda
1/3 cup dried cranberries
1 teaspoon salt
3/4 cup sugar
2 eggs
5 tablespoons fresh orange juice
8 tablespoons unsalted butter,
melted
1-1/4 cup all purpose flour
1 cup whole wheat flour
1/2 cup buttermilk
1-1/2 tablespoons baking powder
(approximately)
1. Combine the apricots and
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cranberries with 1/2 cup of the
sugar and the orange juice in a
medium-sized bowl. Let stand
for 30 minutes.
2. Preheat the oven to 375
degrees F.
3. Grease a twelve-cup muffin
tin.
4. Combine the flours, remain
ing 1/4 cup sugar, baking pow
der, baking soda, and salt in a
bowl.
5. In a separate bowl, beat the
eggs with the butter until
smooth. Stir in the cranberries,
with all of their liquid. Beat in
the dry ingredients. Stir in
enough buttermilk to make a
soft batter. Do not overbeqj.
6. Fill the muffin cups about
seven-eighths full. Bake until
firm and golden brown, about 15
minutes.
Cool the tin on a rack for 10
minutes before unmolding the
muffins.
Makes 12 muffins.
Adapted from; “The Grains
Cookbook.” Bert Greene,
Workman, 1988.
MILK
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