Whole Wheat Breadsticks
My son loves breadsticks, especially the ones from Domino’s pizza. I am not so keen on the pizza place’s variety because they are higher in fat, sodium and cost compared to ones I can make at home and they are not whole grain. Here is a recipe that is very easy to make and yields great results that are kid tested! These were the hit of a spring break pool party the other night here with teenage boys.
- 1 cup warm water (about 100 degrees F)
- 1 packet dry yeast
- 3 cups white whole wheat flour (I order this from King Arthur Flour or get it from Whole Foods)
- 1 tablespoon olive oil
- pinch brown sugar
- dash garlic powder
- vegetable oil spray
- Mix the warm water and yeast until the yeast dissolves. Add the flour, oil and sugar and kneed well by hand or on a mixing machine until the dough is very elastic. I like the paddle of a mixing machine because I think the hook is too thin on a home version and it tends to tear the dough apart. You may want to add a bit more flour if necessary in case it is too wet.
- Cover the dough and allow it to rise for about one hour.
- Turn the dough onto a lightly floured board and divide into 12 small sections. Roll each section until it is the size of a large thumb. Arrange on a baking pan. Lightly spray the tops with the vegetable oil cooking spray and sprinkle with garlic powder and a little parmesan cheese.
- Bake for 10 minutes at 400F. When finished you can serve warm with salt-free tomato/pasta sauce or keep at room temperature until ready to serve. You can also wrap and freeze them for later use. We like them for after school snacks or weekend socializing, too.
This recipe goes great with soup, salad, pasta, stew or anything else you want to serve. Here is a preview of an Italian dinner that is easy using Celentano’s Light Cheese Raviolis – one of the few frozen foods that are low in fat AND sodium:
We used Celentano Light Cheese Ravioli, no-salt-added Pomodoro tomato puree and fresh steamed broccoli. This dinner cooks in 12 minutes or less. Having the whole grain breadsticks on hand made it very festive.
Answer our poll and post comments below – we want to hear how you are cooking and baking with whole grains – the first 10 people to make a useful comment for how they use whole grains in the box below get a free whole grain poster from our store (make sure you include your email address so we can tell you that you won -we don’t share it with anyone and it won’t show here). What we are looking for is a unique way to use them that is useful for others – maybe it is something inexpensive, or easy. You can mention a product or insert a recipe or just general cooking or shopping tips.
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Go for the Whole Grain Poster
Whole Grain Shopper Express
Hi Judy,
Here’s my advice/tip:
When purchasing whole grain flours, buy a smaller quantity to accommodate your immediate needs. Whole grain flours tend to go rancid quickly and you’ll end up throwing away the flour. Always date the package when you open it.
Joanne Gould, MA, RD, CTTS
Gould Resources
I add ground flax seed to pancakes and waffles for my children.
Sherri Morris “Be Joyful in Hope, Patient in Affliction, Faithful in Prayer”
Romans 12:12
University of Tennessee Extension
Family and Consumer Sciences
Two of my favorite whole grain snacks are rather simple:
1.) air popped popcorn sprayed lightly with canola oil cooking spray and then sprinkled lightly with salt, served with a juice spritzer
2.) whole wheat English muffin (or Oroweat whole wheat sandwich thin) spread with natural peanut butter (both sides) and then one side drizzled with honey and the other side spread with my favorite jam (red plum at the moment!); sometimes I use marshmallow fluff in place of the jam and it is yummy too! (I know it’s sweet but it only takes a little, one tsp., and it is so yummy with the peanut butter!), eaten open faced, served with a cold glass of skim milk!
Yay Whole grains!
Thanks for listening! (hopefully I will win a poster too!!!)
Janalou Phelan
In response to what I do with whole grains in my kitchen. I always use whole wheat flour whenever I bake. It’s great for my family and no one even knows! I have also mixed whole wheat pasta with regular pasta until my family got use to the taste, now I just use whole wheat pasta when I cook. Lastly, I love trying out new food items. The newest item I have used is faro, a middle eastern pasta with a taste similar to barley. I have a great salad recipe for this grain.
Have a great day!
Terry Weideman
Professor – Nutrition
SI Coordinator-ASC
We have an entire cookbook that is based on using whole freshly milled wheat flour. However, below you will find a recipe that uses the whole kernel not just the flour.
Cranberry Wheat Rice Salad
Ingredients
1 cup hard wheat berries
½ cup wild or brown rice
¼ cup Italian salad dressing
¼ cup fresh basil, thinly chopped or 1 teaspoon dried basil
1 tablespoon honey mustard
¼ cup green onions, thinly sliced
½ teaspoon salt
½ cup dried cranberries
½ cup pistachio nuts or almonds, coarsely chopped, optional
Instructions
- In medium sauce pan, boil 3 cups water.
- Add wheat kernels, rice and salt to boiling water. Reduce heat.
- Cover and simmer for 1 hour or until tender. Drain and set aside.
- In small bowl, combine dressing, basil and honey mustard.
- In medium bowl combine wheat, rice, cranberries, green onion and toss with dressing mixture.
- Cover and refrigerate for 4-24 hours.
- Just before serving, stir in nuts.
Yields: 8 servings
Thanking you in advance,
Patee Ramsey
InJoy Foods
At our hospital we still have some die-hard “white bread only” lovers. However, we decided to offer “build your own subs” during our lunch line for employees a couple of months ago. We are using a par-baked whole wheat bread. The cook bakes it off and keeps it warm and we slice it right before the customer. We add the portion of meat of their choice and they are free to add a variety of fresh ingredients and condiments from the bar. Not one person has complained that we have not offered ‘white’ bread and it is hard to keep up with the demand at times. I am looking for more ways to show our employees (healthcare workers) that whole grains can be great!
Kay Hougan-Jones, CDM, CFPP
Othello Community Hospital
I found a barley risotto recipe w/quick cooking barley and brown rice. Saute onions and mushrooms first in olive oil, add chicken broth and the two grains. Season with garlic powder and black pepper. Shred fresh spinach and add a little to bring out some color. It’s great.
I live in Dauphin, Manitoba Canada. I use 3 of my small appliances to cook foods with added whole grains. I always use 1/2 whole wheat flour and 1/2 white flour in my pizza crusts that I make in my breadmaker. I just purchased a George Forman grill which is round and has quesadilla plates as well. My 17 year old daughter just loves the cheese quesadilla’s I make, either will whole grain pita or soft whole grain tortillas. I finally invested in a rice cooker, so I make whole grain rice. I use the leftovers for stir frys or rice pudding.
One of my favorite pancake recipes is below. We love this at home, and have made it several times at our Healthy Baby prenatal/postnatal support program to promote breakfast. Is a hearty recipe which can also be served as a supper meal. It is great with vanilla yogurt, maple syrup and fresh strawberries. The recipe is from the 1982 Manitoba Milk Producers calendar.
Oatmeal Pancakes
1 1/2 cups rolled oats
2 cups milk
1/2 cup whole wheat flour
1/2 cup all purpose flour
1 tbsp. brown sugar
1 tbsp. baking powder
1/2 tsp. cinnamon
2 eggs, beaten
1/4 cup margarine, melted
In a large mixing bowl, blend rolled oats and milk. Let stand 5 minutes. Stir together flours, sugar, baking powder and cinnamon. Add dry ingredients, eggs and melted margarine to oats, stirring until just combined. Pour 1/4 cup batter for each pancake onto a hot, non-stick pan. Cook each pancake until edges become dry and surface is covered with bubbles. Turn and cook second side until golden brown. Makes about 16-18 medium pancakes.
Moms in our program who have made these like to freeze the extras and heat up the next day in the toaster oven.
We are a whole grain family (even though my husband calls it the brown pasta!). I rave about whole grains to the college students I see all the time.
I am a huge fan of whole wheat couscous – for the time pressed, it is very quick cooking and quite versatile. I like it in stuffed peppers in place of rice or as a one-dish meal with garbanzos, fresh mozzarella, fresh basil, garlic, halved cherry tomatoes, fresh corn and a little olive oil and lemon juice.
I also enjoy using bulgur for homemade tabouleh or mixed with brown lentils, parsely, lemon juice, garlic, green onion, shredded carrots, crushed red pepper and olive oil…all wrapped up in a whole wheat tortilla.
Hi Judy:
Though I like to try to make whole grain recipes, more often than not I’ll just try to jazz up a batch of whole grain pasta or rice (could be barley, etc.). I add leftover brown rice or whole wheat pasta to soup—makes it more hearty and satisfying and can skip crackers. Another option I learned from my sister when I was a teenager is to use a higher proportion of rice to soup and make the dish casserole thickness. Sautéed onions, garlic, veggies, etc. can be added in to kick up the flavor and texture.
Janice
Janice Cochran, MS, RD
Wellness Education Services
114 Student Union
University at Buffalo
WalMart now sells packages of whole grain pasta for just $1. They are wonderful- everyone loves the flavor and texture. I also love whole wheat pita bread- I use the recipe provided in your “Feel Full on Fewer Calories” presentation all the time. My picky-eater boyfriend loves the recipe too- he can’t get enough of them!
Our family recently switched from white rice to brown rice & we use flax seeds in our cereals & fruit snacks,occasionally.
applesauce bran muffins
1 1/4 cups of flour (I use 3/4 cup of whole wheat flour and 1/2 cup all purpose flour)- or can also use soy flour
1 cup unprocessed bran
1/3 cup brown sugar
1 T. baking powder
3/4 tsp cinnamon
1/2 tsp salt (optional)
3/4 cup unsweetened natural applesauce
1/4 cup canola oil
1/4 cup lowfat milk (I use almond or soy)
1 beaten egg (or egg white equivalent)
-Heat oven to 400
-Line 12 muffin cups w/paper muffin cups
-Combine dry ingredients and mix well
-In separate bowl combine wet ingredients, mix and add all at once to dry ingredients- do not overmix
-Fill cups 2/3 full and Bake 18 to 20 minutes or until golden brown
-Cool muffins in pan on rack for about 5 minutes then remove from pan and serve warm
(May double recipe and freeze for later use if desired)
-Additional info-
add 1/2 cup dried fruit (or 1 cup fresh or frozen-do not thaw blueberries) and walnut, almonds etc. if desired
My favorite whole-grain is popcorn. If I get hungry, after a early supper, I will have low-salt microwave popcorn as a healthy snack.
I like to substitute flax seed, 1/4 cup ground, for some of the flour, whenever I make rolls or breads. When I do a group presentation about fat or fiber, I bring along the whole flaxseed, coffee grinder, and small snack-size plastic bags, so they can see how easy it is to grind the flax seed. Then, they get a sample of fresh-ground flaxseed to take home and use right-away! I suggest that they can also add it to yogurt, cereal, etc. for a nutritious Omega-3 boost!
Teaching whole grains is so much easier with you wonderful graphics. I have come to appreciate and love whole grains and look to eat them in every grain choice. i wish it was easier to eat whole grains while dining out.
I also love popcorn and will airpop it added just a little spray butter and then sprinkle cayenne pepper and garlic powder. Hmmmm good!
I like quick cooking barley. Beef, spinach and barley soup is wonderful on a cold night. Add a salad and whole wheat bread for a a hearty meal. I also add light cream cheese (garden flavor is yummy)to cooked barley for a creamy side dish.
The “boil in bag” whole grain brown rice is great! No sodium and so quick and easy.
I love homeade oatmeal bread made with whole wheat pastry flour. It is so soft and chewy!
Since brown rice takes so long to cook, I prepare an entire 2 lb. bag in a covered dutch oven in the oven. I then freeze the rice in 2 cup portions. It thaws quickly to use in a variety of recipes.
Sleuthing out the whole grain in the grocery store has become a hobby of mine – does it pass the test or not? One wonderful recipe I have recently discovered is a “Biscuit Mix” for biscuit (of course!) and pancakes made at home with old fashioned oats, whole wheat flour, wheat germ and other good things – the products are so easy and fabulous!
I love hot cereal in the morning, but who has tome to make it? On a weeknight or weekend, I make up two big pots of my favorite grains like quinoa or steel cut oats. For a calcium and protein boost, I mix in a quart envelope of dry milk powder before adding the water, and then I cook it on medium, stirring frequently until cooked.
After they cool a little, I package the cereals in 1-cup portions and freeze. We just zap them in the microwave in the morning for a wonderful hot breakfast.
My favorite whole grain is POPCORN! I am constantly on the lookout for low calorie “gourmet” ways to prepare it. My current favorite is to sprinkle two teaspoons of truffle infused olive oil on the hundred calorie microwave serving. The artery-clogging movie fare pales in comparison!
I eat brown rice as a snack with Olivio. It fills me up quickly.
Jane P. Heal, BS, RLC, IBCLC
Public Health Nutritionist
Vermont Department of Health
I have a tip that makes an inexpensive version of “crab spaghetti”. Using whole wheat spaghetti, spaghetti sauce, basil, lemon pepper, and old bay MD Crab Seasoning. This gives the taste of crab without spending on crab meat.
Charese Robinson
Associate Agent
Food Supplement Nutrition Ed.
I am always looking for quick, portable breakfasts, and so I love to incorporate whole grains into my favorite banana bread recipe. I use whole wheat pastry flour and even add flaxseed meal. Even my son can’t tell the difference!