Whole grain flours: Delicious and healthy Story by Shannon Serpette
3/4 cup sugar 2 tbsp vanilla extract 2 eggs
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he next time you bake something or you’re in the bread aisle at the store, it would benefit you to reach for the whole grain flour or bread instead of the white. Eating whole grains instead of white flour has been identified as one way to lower your risk of health concerns such as diabetes, heart disease, some kinds of cancer, and obesity. It’s an easy step to take, and it can pay off in terms of your health. “White flour has everything stripped,” Lori Rumbold, owner of the health food store Optimal Health in Princeton, said. The nutrients are removed along with the bran and germ, giving it less nutritional value than whole grain flour. “If it’s fortified, they’ve taken stuff out,” she said. Those who are seeking a more nutritional diet or who want to remove highly-processed foods from their menus can start with reducing or eliminating white flour. Rumbold said her store is packed with alternatives to white flour, including one of her favorite ancient grains, einkorn wheat. “It makes the most delicious breads, cookies, and pizza crusts,” Rumbold said. “You have to try it.” For those interested in branching out to include more whole grain flour in their diet, remember while baking that whole grain flour is denser than white, so you’ll either need to increase the liquid you use in a recipe or scale back a bit on the amount of flour you put in. Here are some easy-to-make, delicious whole grain flour recipes to get you started.
Whole Wheat Pizza Crust INGREDIENTS 1 tsp honey 1 ½ cups warm water
DIRECTIONS Preheat the oven to 350 degrees. In a bowl, cream the butter and sugar together. Add the eggs and vanilla extract, and mix. Sift the dry ingredients onto the creamed mixture. Mix just until combined. Refrigerate the dough for about 10 minutes. Line a cookie sheet with parchment paper. Fill a piping bag with the mixture, and pipe round disks onto the parchment paper about the diameter of a quarter. Or alternatively, use a small spoon to place the dough on the cookie sheet. Bake for 15-18 minutes or until golden brown on the edges.
Minty, Chocolate Einkorn Brownies INGREDIENTS
PHOTO BY SHANNON SERPETTE
Lori Rumbold, owner of Optimal Health in Princeton, holds up a bag of einkorn flour, a delicious and nutritious whole grain flour. 1 tbsp rapid rise dry yeast 1 tbsp olive oil 1 tsp salt 3 and 1/4 cups whole wheat flour DIRECTIONS In a bowl, sprinkle yeast over the top of the warm water. Add in the honey and stir gently. Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour until the dough comes together. Knead the dough until the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Put the dough in an oiled bowl and turn to coat the surface. Cover loosely with a towel and let it stand in a warm place until doubled in size, about one hour. When doubled, put the dough on a
12 February 2022 | Illinois Valley Woman | A NewsTribune Publication
lightly floured surface, and divide into two pieces for two thin-crust pizzas, or leave whole to make one thick crust. Preheat the oven to 425 degrees. Roll a ball of dough with a rolling pin until you have the desired thickness. Place on a well-oiled pizza pan and add your favorite toppings. Bake for 16 to 20 minutes, depending on the thickness of the crust.
For the Brownies 1 cup butter 1 1/2 cups sugar 4 eggs 2 tsp vanilla 1 1/2 cups all-purpose einkorn flour 2/3 cup baking cocoa 1 tsp salt For the Mint Frosting 1 1/2 cups powdered sugar 3 tbsp butter 1 tsp peppermint extract 1 drop green food coloring (optional) For the Chocolate Ganache 3 tbsp butter 1 cup chocolate chips 2 tbsp heavy whipping cream DIRECTIONS
Einkorn Vanilla Wafers INGREDIENTS 2 cups all-purpose einkorn flour 1 tsp baking powder 3/4 tsp salt 1/2 cup softened butter
Preheat the oven to 350 degrees and grease a 9 x 13 cake pan. Cream the butter and sugar. Add the eggs and the vanilla to the creamed mixture and mix until combined. Sift the flour, salt, cocoa, and add them to the butter mixture. Stir just until combined – the batter
