Wholegrain wheat flour recipes

Wholegrain wheat flour recipes restore long-lost heights of nutrition and protection against serious disease but they have to be thoroughly chewed.

Mealtimes used to be valuable spaces when families shared their hopes and dreams; parents passed on the values of the clan and any painful experiences of the day could be safely aired. They truly were the bedrock of our existence.

Over the years these sacred spaces were slowly eroded; firstly by a television blaring in the corner and invading these special times. Watch any family eating today and you can be sure at least one person is eyeing a cellphone.

These distractions also meant we no longer appreciated the flavour and deeper nuances of our meals; we began to resent those foods which had to be thoroughly chewed.

It takes for example at least ten minutes to enjoy corn on the cob, another grain which perhaps illustrates this point more emphatically.

Disclaimer

Texture of whole grains

The texture of wholegrain wheat flour recipes sometimes called "mouth-feel" is quite different. For those who make time for family meals the half hour or more relishing the deep flavours as we slowly chew is not resented. It also provides opportunities and spaces for discussion of painful subjects that might not be otherwise aired.

A powerful movement under a leading light known as Dr Fletcher reached into the highest echelons of society. Families took time to enjoy their meals and each mouthful was chewed 32 times.

Count how many chews it takes to thoroughly get through each mouthful of corn; you may be surprised that it will be around 30.

• Special plant nutrients in wheat
• What is betaine?
  

Chewing and dementia

It came as a great surprise to scientists when they discovered that dementia and chewing our food were closely interrelated.

There remains some debate as to whether it is the chewing per se or the unrefined foods like these wholegrain wheat flour recipes that provide our brains with the added vibrant years; but in fact it makes little difference.

Whole foods that require chewing will help keep that demon at bay.

Does it comes as a surprise that one in nine Americans over the age of 65 is already showing signs of Alzheimer's Disease?

• Whole foods are chewy
  

wholegrain wheat flour pizza

It takes time to enjoy a pizza like this but the flavours take you to a new level of dining; they are mind-blowing.

• Sourdough pizza crust

Salt is a big issue not only with pizzas but also most commercial breads in general; returning to baking your own loaves from one of the many wholegrain wheat flour recipes certainly gives you some control of your dietary sodium intake.

Salt and high blood pressure is a controversial issue though; there are many scientists who are convinced that raising dietary potassium is a lot more effective and easier than trying to avoid all foods high in sodium.

Flavour and aroma of wholegrain wheat flour

One of the heights that few will ever experience is the aroma released as wholegrain wheat flour is being milled; in part it's like that from bread being baked but somehow deeper and yet more satisfying. It speaks of powerful nutrition and wellness.

• Home bake bread flour
  

Very few people will even once in their whole lifetimes be able to enjoy a dish cooked from flour like this; it cannot be bought for love nor money unless you have an uncle in the milling business. It has a shelf life so millers extract the best parts, for hog food as it so happens.

• An electric flour mill for every baker
  

Salt high blood pressure

Using flour from which most of the nutrients that give it flavour have been extracted, bakers have to add much more salt that is good for us.

Baking your own wholegrain wheat flour recipes gives you a measure of control over the amount of salt you consume; generally about half the sodium.

Salt and the associated high blood pressure is a topic we are all familiar with.

Artisan bread

The term "artisan" speaks to me of two things. Firstly this bread is for the working man who needs food that will stay with him, providing satiety and energy.

And secondly that there is quite a lot of work required unless you have a bread machine. That means you pay quite a lot of moolah for it and rightly so, particularly if it is made with sourdough. Once having tasted slices from this loaf you'll never return to the commercial offering from the grocery store.

• What is artisan bread?
  

Low GI bread recipe

With nearly a half of all those enjoying typical grocery store meals being either fully diabetic or on the verge, low GI foods are imperative; the carbs are only slowly turned to glucose in the gut and do not provoke a sugar spike in the portal blood stream.

• Low GI bread
  

Helpings must continue to be small as they mostly still have a highish glycaemic load.

• One slice of real bread is enough
  

Sourdough starter recipe

To bake sourdough bread you must have your own starter that you will feed and use daily. It's not difficult to make but it will take a few months before it is fully developed.

With no modern instant yeasts available, bakers have for millennia prepared and kneaded their doughs using the natural ferments that are located in the bran of wholegrain wheat flour.

The Real Bread movement is adamanently against the use of modern instant yeasts. Every year in September they celebrate the baking of traditional loaves as made since the dawn of mankind.

• Sourdough starter recipe
• Easy sourdough bread recipe
  

Stale sourdough strata

A stale sourdough strata is made to use up leftovers with added eggs and cheese; and then baked in the oven.

Easy zucchini bread recipe

This easy zucchini bread recipe lowers the glycemic-index of the usual loaf; courgettes are rich in fibre and certain carotenes that protect the eyes from age-related blindness.

Pan-fried toast

Pan-fried toast adds another dimension to many meals; if you are looking for more variations then this is a very easy option, say for scrambled eggs at breakfast.

Scientists are saying we are getting far too much seed oil in our diets; it's highly inflammatory so rather use butter or coconut fat.

Those enjoying true wholegrains need have little anxiety about raised cholesterol but do have it tested.

Vegan seed bread recipe

This recipe for a vegan seed bread is really little different to our other wholegrain low GI loaves; use coconut oil instead of butter.

All seeds need to be milled before consumption; or very thoroughly chewed. Otherwise they often pass straight through the bowel without the nutrients being absorbed and may get stuck in diverticuli.

Olive bread recipe

This olive bread recipe is for those who have been advised to eschew butter and coconut oil for fat; it's a good option though the loaf doesn't seem to rise as well.

Wholegrain wheat flour recipes

Wholegrain wheat flour recipes lift us to new heights of umami flavour and nutrition; they provide a medicine chest of protection against serious disease.

---

Newsletter

Our newsletter is entitled "create a cyan zone" at your home, preserving both yourself and Mother Earth for future generations; and the family too, of course. We promise not to spam you with daily emails promoting various products. You may get an occasional nudge to buy one of my books.

Here are the back issues.

Did you find this page interesting? How about forwarding it to a friendly book or food junkie? Better still, a social media tick would help.

Address:

56 Groenekloof Rd,

Hilton, KZN

South Africa

Website:

https://www.bernard-preston.com

Create a Cyan Zone at your home; one which complements blue areas for longevity with green for protecting Mother Earth.