HealthiFood: HealthiFood Cooking Tip: Choosing a Whole Wheat Bread

Sunday, April 10, 2011

HealthiFood Cooking Tip: Choosing a Whole Wheat Bread

If you haven't already, I highly suggest changing to wheat bread. What's the difference? Up to two grams of fiber and/or protein per slice!

In contemplating the switch, it's important to choose a wheat bread that you and your family likes to eat. There are a lot of options out there. We found one that uses concentrated wheat flour and is light and chewy. Since we found a bread we like, we much prefer whole wheat bread! White bread feels flimsy and unsatisfying now. We love the hearty texture and nutty taste of whole wheat. Shop around and find a whole wheat bread that you love.

One way to start integrating into whole wheat bread is to make French toast with it--how can it be too bad under all that syrup? You could also integrate by making sandwiches half white and half whole wheat until everyone gets more used to it. And remember, once you make the switch you'll have all the benefits of whole grains!

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The HealthiFood Program: One to Four

1. Lower Fat
Most recipes can be adapted to cut the fat in half through substitution (of things like ground flax seed meal, applesauce, etc.) or elimination. Another easy way to lower fat is to cook with lower fat options, like low or nonfat milk products. Usually you can't tell the difference when it's cooked in, and you can save A LOT of calories and fat grams.

2. Better Fat Choices
We all know that nonfat isn't usually that good. Instead of eliminating all the fat and richness from recipes, the HealthiFood Program aims to replaces bad fats with better fats. HealthiFood uses olive oil, canola oil, ground flax seed meal, and naturally-occurring fats as much as possible to reduce hydrogenated and saturated fat content as much as possible.

3. High Fiber and Protein
Fiber is essential to good health, especially in the long run. The HealthiFood Program increases whole grains and fiber content by using whole wheat flour, oat flour, yellow corn meal, and ground flax seed meal. These substitutions also add protein.

4. More Vegetables
Using vegetable puree addition techniques of the Sneaky Chef and Jessica Seinfeld, the HealthiFood Program enriches recipes with vitamins and more fiber while lowering the calorie content per serving.

No Gimmicks

Sometimes the Nutrition Facts I provide may surprise you. This is because I usually post how much of a dish I actually eat. If you wanted tone-downed, unrealistic serving sizes to make all recipes look diet, this isn't the place. However, usually the serving size given will be for your whole meal, such as 1/9th of a 9x9 lasagna or 1/4th of a round of Rosemary bread. If you aren't in a habit of understanding serving sizes, start here and now, and definitely apply it to the packaged foods you eat.