Many say today’s consumer is overwhelmed with information on whole and enriched grains. With all the conflicting information, it can be difficult to understand what to eat to maintain a healthful and balanced diet.

First, it is important to understand grains. Grains come from the seed-heads of grasses, which are then milled or processed into food such as bread, cereals, pasta and tortillas. Whole grains are composed of an entire kernel-the bran, germ and endosperm. The bran forms the outer layer of the seed and is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron, zinc and most of the seed’s fiber. The germ is the part from which a new plant sprouts and is a concentrated source of niacin, thiamin, riboflavin, vitamin E, magnesium, phosphorus, iron, zinc and contains protein and some fat. The endosperm, which is about 80 percent of the kernel, makes up the rest of the seed and contains most of the grain’s protein and carbohydrates.

Whole grains are very nutritious-they are a good source of fiber and other important nutrients such as selenium, potassium and magnesium. A high-fiber diet has been shown to help lower your risk of type II diabetes, obesity, heart disease, some cancers and other disorders such as hemorrhoids, irritable bowel syndrome and the development of diverticular disease. Whole grain sources include barley, brown rice, bulgur, cracked wheat, millet, oatmeal, popcorn, whole corn, whole rye and whole wheat and flours from these components. Other pseudo-grains, such as buckwheat, amaranth, quinoa and wild rice, are often accepted as whole grains.

White flour is made from just the endosperm; however, 95 percent of all white flour in the U.S. is enriched, meaning the three major B vitamins, thiamin, riboflavin, niacin and iron are added back in the same proportion as is found in the whole kernel. Folic acid is added in twice the amount of that found in whole grains.

Enriched grains are the primary source of folic acid in Americans’ diets and, according to the Centers for Disease Control and Prevention (CDC), have been credited with lowering neural tube birth defects by 34 percent in Whites and non-Hispanics and 36 percent in Hispanics since folic acid fortification of enriched grains became mandatory in 1998. Enriched grains also account for a major source of iron in the diets of most Americans. Fortification of folic acid has also been shown to reduce the incidence of strokes in the U.S. and Canada.

All types of whole and enriched grain products are good for you-and are one of the healthiest and most convenient foods available. Mistakenly thought of as fattening, grain products should fit into a healthy-eating plan-especially as evidenced by the USDA’s new MyPyramid. The recently released Dietary Guidelines recommend at least half of all grain products consumed be whole grain products and the remaining from other grain sources, including enriched.

Trends such as low carbohydrate diets may come and go, but bread is here to stay. When choosing grain products, consider the many types available and vary them in your diet. Grains can increase your protein intake, add fiber to your diet and provide the appropriate carbohydrates for your muscles. Eating a variety of grains not only ensures you get more nutrients, it can make meals and snacks more delicious and delightful.

South Africa has a very diverse rainfall, allowing many fruits, vegetables and crops to grow throughout the country, all year round. Crops are just one of South Africa’s most important production of food, not only to South Africans, but also the rest of Africa. Of South Africa’s total cultivated area (approximately 10 million hectors), around 36% is planted with maize and 21% has small grains. Oil seeds, sorghum, maize and small grains covers around two thirds of the total arable land.

The most important grain crop for South Africa and the rest of Africa is maize. Maize is a dietary staple for humans, a source of livestock feed and is also used in the production of other foods. Maize is the largest locally produced field crop and is a great source of carbohydrates to both humans and animals. South Africans produce around 8 million metric tons of mealies per year (depending on the rainfall), consumes around 7.5 million metric tons and exports the surplus to countries like Lesotho and Swaziland. More than 600 million metric tons of maize is produced per year world-wide (varies every year).

Maelies are cold-intolerant and therefor need to be planted during the spring season. Its root system is generally shallow, so the plant depends on soil moisture. Maelies are planted during the month of November in South Africa and harvested around March. Because maize is most sensitive to drought, you never know how the crop will do until you see how much it rains. The rains in the summer rainfall area only start around December, so it is difficult to predict if it will rain. Maize is planted before this time, so you have to hope and pray it rains. More than 50% of water in South Africa is used for agricultural purposes.

Grain is the second most important crop and produced in the winter rainfall areas of Western Cape and summer rainfall areas of the North West, Northern Province and the Free State. Free State is currently the highest producer of grain but there are annual fluctuations. Western Cape is the most stable production area due to the more dependable rainfall. It is usually grown during the frost-free season.

Sorghum is another very important grain for South Africa and is cultivated in the drier parts of the summer rainfall areas of Free State as well as in the North-West with yields often exceeding 200 000 tons. Sorghum is slender with leafy stems and grows up to 3 meters high on a variety of soils in areas with around 600 mm of rain per year. It is drought and heat tolerant and cultivated primarily for hay. An average temperature of around 25°C produces maximum grain yields in a given year.

Sorghum is native to Southern Africa and has been used since prehistoric times for food as well as brewing purposes. This is also used in packaging materials for sensitive equipment and is made into excellent wallboards for house building.

Lucerne seed is also very important and is mainly produced in Oudtshoorn, De Rust and Douglas. Oudtshoorn alone is responsible for around 90% of the lucerne seed produced in South Africa today. Around 100 to 120 lucerne bales per hectare can be produced every three weeks, as long as enough water is available. Make sure lucerne is planted during the rainfall season.

South Africa produces a large variety of crops, fruit and vegetables and is able to provide in their people’s needs, with enough remaining to export high quality produce to the international market.

The curtain is rising on the new U.S. dietary guidelines and it looks like fresh produce, fish and whole grains are going to be center stage.

If the rest of the recommendations follow such a promising preview, the new guidelines will be a step toward combating obesity and related ailments such as cancer, cardiovascular disease and diabetes.

Data from the National Weight Control Registry, which maintains records on more than 4,000 individuals who have had success keeping off a minimum of 30 pounds for more than a year, suggests that the winning strategy for long-term weight loss is a low-fat, complex-carbohydrate diet rich in fruits and vegetables.

Moreover, decades of research on the diverse benefits of the vitamins, minerals, fiber and phytochemicals found in such foods led to the National Cancer Institute’s approval of the dietary guidance: “Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.”

Based on such evidence, the committee is expected to increase its recommendation of five to nine daily servings of fruits and vegetables to thirteen servings. This may seem daunting to Americans used to gargantuan servings of unhealthy fast food, until one realizes just how relatively modest an actual serving size turns out to be: a half cup of spinach, two apricots, a sliver of avocado, a carrot, 3/4 cup of pineapple.

Importantly, while the new guidelines tell us to increase consumption of certain foods – fish, produce and whole grains among them – they are also expected to advise cutting back on others. In particular, Americans will be urged to minimize consumption of saturated and trans fats, added sugars and salt.

Who will be the winners and losers when the anticipated guidelines get handed down? Manufacturers of refined carbohydrate products – white breads, cookies, sugary cereals – won’t be happy. Neither will low-carb product makers, given the panel’s debunking of the glycemic index as an effective weight-loss tool. But the decision should buoy produce farmers, fisheries, and those who sell fruits and vegetables.

Said David H. Murdock, chairman and owner of Dole Food Company, the largest producer and marketer of fruits and vegetables, who himself follows a fish-vegetarian diet: “I’m glad the federal government has finally caught up to what I’ve been preaching for years: Stick to a natural diet of whole foods like fruits and vegetables, and nature will reward you with a long lifetime of good health.”

Jennifer Grossman is the director of the Dole Nutrition Institute. – NU

There’s more than just a kernel of wisdom in the nutritional benefits of incorporating more whole grains into your diet, especially when it comes to kids. The problem is that most children don’t like the flavor of wheat.

The good news for parents is a new line of whole grain breads that tastes like white bread. America’s most popular brand of bread has introduced three new bread varieties created for people who love the taste and texture of white bread, but who want to add more nutrition to their diets. The loaves of Wonder Made With Whole Grain White, Wonder White Bread Fans 100% Whole Grain and Wonder Kids are now appearing in stores across the nation.

A Source Of Calcium

The new breads provide an excellent source of calcium and folic acid, a good source of fiber and nine vitamins and minerals and no trans fat. Wonder White Bread Fans 100% Whole Grain is the first real 100 percent whole grain bread that has the taste and softness of regular white bread. In addition to being an excellent source of folic acid, it’s also a good source of fiber and calcium. Wonder Kids is a fortified white bread with added fiber and calcium.

Food Pyramid

Last year, the USDA released new food pyramid guidelines recommending that at least half of all grains consumed come from whole grains.

While white bread remains by far the largest segment of the bread category-accounting for almost half of total bread unit sales-a growing desire for more nutrition is causing some white bread consumers to look for alternatives. According to a recent study, eight out of 10 white bread consumers are interested in bread that has whole grain nutrition, but the taste of white bread.

To all those lovers of good, old-fashioned white bread the company said, “be not afraid, our traditional white breads will still be available.”

Any way you slice it, a new study shows whole grain bread that tastes like white will be popular.

Say good-bye to grit. Replacing regular pasta with a whole grain variety no longer means sacrificing great taste. The new generation of multi-grain pastas offers whole grain nutrition with delicious taste and texture.

“Whole grains are critical to a balanced, healthy diet, as evidenced by the FDA’s new dietary guidelines,” said Lisa Sasson, a clinical assistant professor at New York University’s Department of Nutrition, Food Studies and Public Health. “The good news is that health-conscious parents have more ways to incorporate whole grains into their families’ diets. Multi-grain pasta, which is versatile and economical, is ideal for consumers who want to prepare quick and nutritious meals that even kids will love.”

Containing more than 80 percent whole grains, one serving of the multi-grain pastas from Mueller’s, Golden Grain and Heartland provide 100 percent of the USDA daily recommendation of whole grains and are certified by the American Heart Association. Available in penne, rotini and spaghetti shapes, their subtle toasty and nutty taste complements both white and red sauces. Here are some ways to enjoy them:

Spinach Rotini Salad

12 oz Mueller’s, Golden Grain or Heartland Multi Grain Rotini

4 oz fresh baby spinach

1/2 cup Parmesan cheese

1/2 cup Italian dressing

3/4 cup tomatoes, diced

4 oz regular or turkey pepperoni, julienned

8 oz cheddar cheese, shredded

salt and pepper to taste

Cook rotini per package directions. Rinse with cold water and drain. Combine all remaining ingredients in a large mixing bowl. Add pasta and mix well.

Confetti Penne Pasta

12 oz Mueller’s, Golden Grain or Heartland Multi Grain Penne

1/3 cup olive oil

1 Tbsp chopped garlic

3/4 cup red bell pepper, diced

3/4 cup celery, diced

1 cup fresh mushrooms, sliced

2 tsp lemon pepper seasoning

2 cups broccoli florets, cut small and cooked

1 lb cooked boneless, skinless chicken breast, diced

1 cup chicken broth

Cook penne per package directions. Drain, cover and set aside. In large skillet, heat oil and add garlic, red pepper, celery, mushrooms and lemon pepper seasoning. Cook until tender, about 5 minutes. Add cooked pasta, broccoli, chicken and broth to skillet. Toss to heat through and serve immediately.

Baked Spaghetti Supper

12 oz Mueller’s, Golden Grain or Heartland Multi Grain Spaghetti

1/3 cup olive oil

3 cloves garlic, minced or 1 tsp garlic powder

1 medium onion, chopped

2 bell peppers, chopped

1 Tbsp dried basil

6 cups tomato spaghetti sauce

1/2 lb cooked turkey sausage, sliced

2 cups Mozzarella cheese, shredded

1 cup Parmesan cheese, grated

Cook spaghetti according to package directions. Drain, cover and set aside. Preheat oven to 350ºF. Heat oil in large skillet on medium heat. Add garlic, onion, peppers and basil. Saute 3 minutes. Add sauce and sausage. Simmer 5 minutes. Spread 1 cup of the sauce mixture into bottom of a 13″ x 9″ baking dish. Layer half of the spaghetti, half of the remaining sauce mixture, 1 cup Mozzarella cheese and 1/2 cup Parmesan cheese. Repeat layering. Bake for 15-20 minutes. Let stand 10 minutes before serving.

Multi-Grain Spinach Rotini Salad

There’s good news for those who want to incorporate more whole grains into their diet. Thanks to innovative menu planning and a growing number of products, it’s getting easier for consumers to include whole grains on a regular basis.

The U.S. Department of Agriculture (USDA) food pyramid recommends that adults consume at least three servings of whole grains per day. That’s the same as three ounce equivalents. But according to a recent survey by the Whole Grains Council and Knorr®-Lipton® Sides™ Made with Whole Grains, 68 percent of adults are unaware that they should consume at least three daily servings of whole grains.

USDA research has indicated that the majority of whole grain servings are consumed at breakfast, followed by snacks. Whole grain intake drops at lunch and dinner as each of these meals account for only 15 percent of daily whole grain consumption.

Fortunately, with a little creativity, it’s possible to find a number of ways to add whole grains to a family’s diet. Here are 10 quick tips:

• Buy quick-cooking whole grain pasta or rice side dishes for dinner.

• Make risottos and pilafs with whole grains such as barley, brown rice, bulgur, millet, quinoa or sorghum.

• Enjoy whole grain salads like tabbouleh.

• Try whole grain breads. Kids especially like whole grain pita bread.

• Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or barley to your favorite canned or home-made soup.

• Substitute half the white flour with whole-wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes.

• Add half a cup of cooked bulgur, wild rice or barley to bread stuffing.

• Use whole corn meal for corn cakes, corn breads and corn muffins.

• Look for cereals made with grains such as kamut, kasha (buckwheat) or grano.

• Snack on multigrain chips and crackers or air-popped popcorn.

A quick perusal of your baker’s shelves will tell you how popular multi-grain bread is. But it’s not hard to bake—you can make your own. You can use any recipe and add the cracked grain mixture though traditionally, a whole wheat recipe is used. The following instructions and recipe will tell you how.

With most cereal mixes, 1/3 cup to 6 tablespoons of cereal per loaf is about the right ratio. If you want soft cereal bits in your bread, soak the cereal for an hour in hot water before starting the bread. It’s not necessary but a nice touch. If you are baking bread in your bread machine on a three hour cycle, the long cycle will tend to soften the grains without pre-soaking.

Because both the bran in the whole wheat and flour and the sharp edges of cereal tend to cut the gluten strands as they develop, a couple tablespoons of added gluten is a good idea. Always use a quality, high-protein content bread flour. Your bread will never be better than the flour that you use.

Hi-Country Seven Grain Bread Recipe

This recipe uses a seven grain cereal mix. You can certainly use other cracked grain mixes or cracked wheat. Because different grain mixes and different grain sizes absorb water differently, be prepared to adjust the water to flour ratio in the recipe. (With our flours and cereal, in our kitchen, this is exactly the right water to flour ratio.)

Ingredients

3/4 cup seven grain cereal or other cereal or cracked wheat
1 1/2 cups hot water
6 tablespoons butter
3 cups good quality bread flour
3 cups whole wheat flour
2 tablespoons wheat gluten
1 teaspoon dough conditioner
1/4 cup granulated sugar
2 teaspoons salt
1/4 cup baker’s high heat dry milk
1 7 gram packet of instant yeast
1 cup warm water at 105 to 110 degrees

Directions

1. Mix the cereal with the 1 1/2 cups hot water. Set aside for two hours to absorb the water and soften.

2. Melt the butter in the microwave and set it aside to cool. With shortening or butter, grease a large bowl for the dough and
2 large loaf pans (9 x 5-inch). If you are going to make hearth loaves, grease a baking sheet and sprinkle it with cornmeal.

3. Measure the flours into a large bowl by whisking the flour so that it’s not packed and then spooning it into the measuring cup followed by leveling the top with a straightedge. Add the gluten and conditioner and stir to combine. Stir in the sugar, salt, and dry milk.

4. Put about 1/3 of the flour mixture in the bowl of your stand type mixer equipped with a dough hook. Add the yeast. Add the 1 cup water at the indicated temperature. With the dough hook, run the machine for thirty seconds to mix the water with the flour to create a slurry. Add cereal and water mixture and the rest of the flour mixture. (The cereal and water mixture should be 105 to 110 degrees. If it has cooled beyond that, reheat it in the microwave.) Add the melted butter.

5. Mix at medium speed for about four minutes or until the gluten has formed and the dough is elastic. The dough should be soft but not too sticky. To reach the right consistency, you may need to dribble a little extra water (maybe one tablespoon) or flour as the dough is kneading. Place the dough in the prepared bowl and cover it to keep the dough from drying while it rises. Let it rise until it doubles.

6. Gently deflate the dough and form two loaves either as free-standing loaves on a baking sheet or sandwich loaves for your bread pans. Cover the loaves and let them rise again until the dough is soft and puffy, about doubled in size.

7. Preheat the oven to 350 degrees. Bake the bread for about 35 minutes. The time will vary depending on your loaves, the pans, and your oven. The bread should make a hollow sound when thumped on the bottom. The internal temperature of the loaves should be 190 degrees.

Remove the loaves form the pans and let them cool on a wire rack. Cool completely, or nearly so, before slicing.

Copyright 2003-2007, The Prepared Pantry (http://www.prepraredpantry.com ). Published by permission

Aquavit
Aquavit, genever, gin, and whiskey (or whisky as the Canadians and Scots spell it), as well as vodka and the unflavored German schnapps called korn, are all part of the extended family of grain-based spirits. Except for whiskey and korn, whose compositions are strictly controlled by legislation, these potent drinks can also contain so-called agricultural alcohol made from molasses, potatoes, and other ingredients.

The name of this strong Scandinavian spirit is derived from the Latin t|ii,i vitae (water of life), and was once the designation for all liquor. The basis of the pale or golden-yellow aquavit is very pure, almost nil-less alcohol distilled from grain or potatoes with 96 percent alcohol by volume, or almost 200 proof.

It is distilled with water and a variety of flavorings, such as caraway (the most traditional), cinnamon, cloves, coriander, dill, fennel, lemon peel, and star anise, along with a number of “secret” ingredients. The heart of the distillate is then mixed with neutral alcohol and softened water and left to mature in the producer’s cellars or warehouse. The alcohol content of dinish aquavit is 80 to 84 proof; German aquavit is 76 to 80 proof.

Serve aquavit very cold in a short glass, similar to a shot glass; this is how its full, round, and distinctive taste develops. It acts as a stimulant on the stomach wall and is very easily digestible, so it is ideal to offer guests after a meal as a digestive.

Genever
Genever is the Dutch national drink, and what is considered to be first gin. The word genever developed from the French word genievre (juniper), which is not surprising because genever, like somevatieties of gin, has a juniper aroma. First-class genever is matured for several years in oak casks and is golden yellow. The alcohol content is 76 to 86 proof. The Dutch drink their genever neat and very cold in small, tulip-shaped glasses as an aperitif. Fruit-flavored genevers are also available.

Gin
Clear spirit is one of the drinks without which a bar would be lost. The alcohol is based on barley and rye, to which a mixture of herbs and spices, called botanicals, is added, such as i, aniseed, cardamom, coriander, juniper, and lemon and orange zests. After distillation, the gin is diluted to the customary strength of 76 to 90 proof. “Dry gin,” for example, is 80 proof.

Gins, produced in England, Holland, and the United States, have different taste qualities. The most requested gins are those as “dry gin” and “London dry gin.” The dry designations developed to discriminate the contents from that which was labeled Old Tom gin” and “Plymouth Gin,” both of which used to be sweeter than they are today. Sloe gin is, in fact, a liqueur, not made by macerating crushed sloes in gin.

Klarer This colorless, weak, and often flavorless spirit is made from potatoes, corn, and millet. The minimum alcohol content is 32 percent

Korn schnapps
When a German orders a “schnapps,” the chances are that it is this clear, grain-based spirit that is required, not the flavored, often creamy drinks called “schnapps” in the United States. Korn is the most popular drink in Germany, where it is traditionally drunk neat or as a chaser to beer. Produced from wheat, rye, barley, oats, or buckwheat, it has an alcoholic content of between 32 and 38 percent by volume, or 64 to 76 proof.

If the designation Alt or Alter is on the label, the product has been matured for at least six months. Pure korn just tastes of grain, nothing else. If it is distilled from wheat, it is very mild; but if it is based on rye, it is powerful and spicy. Some varieties, called Kornbrand, contain a minimal addition of flavorings such as aniseed, cinnamon, cloves, or coriander. Apel Korn has been made with apples.

Vodka
In Russian, the meaning of the word vodka is “little stream.” Vodka is a colorless, clear, smooth, and pure spirit with a neutral taste. It is distilled from mixtures of grains or potatoes. The top brands, however, consist only of grain (primarily barley and wheat, and occasionally rye). Its strength is usually at least 80 proof, with some brands being far more potent. Flavored vodkas have become popular and the range is constantly expanding.

Widely available flavors include lemon, lime, pepper, and other fruits. In the United States, vodka is perhaps best known as the main alcoholic ingredient in Blood Marys and Screwdrivers, but in many countries it is drunk neat as a straight shot. When you serve neat vodka, make sure it is as near ice cold as possible. If you store your bottle in the freezer, the high alcohol content prevents the liquid turning to ice and it will always be ready to enjoy.

Whiskey
“Whiskey” may be the generic term for the most widely drunk liquor in the world, but you will find great variety, not least of all determined by where it is produced. Canada, Ireland, Scotland, and the United States are the great whiskey producers.

Each country produces different product, and within each country there is great diversity. Even the spelling of the word is not the same: the americans and the Irish spell it “whiskey”; the Scots and the canadians spell it “whisky.”Scotish whisky, or scotch as it is commonly known, is produced from malted barley or a mixture of grains, which can include malted and unmalted barley and the whole grains of cereals, such as corn or wheat, It is aged for at least three years in oak casks (traditionally second hand sherry casks) before bottling.

You will also see on the label the scotch is blended or a single malt. Blended scotch, as the term implies, contains scotch from several distilleries and will contain malt and grain whiskies married together. Single malts, on the other hand, are produced from only malted barley. If the label on a blened whiskey also contains an age, that is how long the youngest whiskey in the blend was aged in the cask.

One other characteristic of some scotch, especially some single malts is a smoky aroma. This occurs if the barley malt grains aredried over burning peat taken from the moorlands. Irish whiskey, produced from barley, wheat, rye, or oats, is blended, with only one significant single malt produced.

(The Irish use the term -vatting not “blending.”) After distillation, clear water is added to give the whiskey its final alcoholic content of about 80 proof’. Irish whiskey is matured in wooden casks (for at least three years that previously stored sherry, rum, or bourbon. As a general rule irish whiskey has a mellower flavor than scotch, and you will never find any with the smoky, peaty aroma of some scotches because the grains are not dried over peat-fueled fires. In the United lush whiskey is best known as a component in Irish coffee or after-dinner drinks.

Bourbon
Good bourbon is aged for four to six years, but some is left much longer in the cask. Like scotch, bourbon is also available either blended or straight, the latter meaning that it has been distilled from a single grain and all the whiskey comes from a single distiller.

Rye whiskey, also popular with Americans and often simply referred to as rye, is distilled from a mash with at least 51 percent rye and matured for about four years. The taste is generally spicier than that of bourbon, and it also comes in blended and straight varieties.

Tennessee whiskey, which must be produced in the state to be labeled as such, is filtered through wood charcoal and is therefore very mild. Some of the best-known brands also have a distinct flavor, easily recognizable as different from bourbon because they are produced from a sour mash containing some previously fermented yeast (similar to the starter used to make sourdough bread; fresh yeast produces a sweet mash). This is the whiskey someone wants if they ask for a “sour mash whiskey.”

American blended whiskey is a mixture of bourbon, rye whiskey, and corn whiskeys. Canadian whisky is blended from straight grain whiskies and practically flavorless neutral alcohol, resulting in drink that is paler and lighter in flavor than most American whiskeys. This is why Canadian whisky is often used in drinks with soft-drink mixers, such as ginger ale.

Many Americans view themselves as healthy eaters and, according to a recent survey on the subject, 45 percent say they adhere to a healthy diet. But there may only be a grain of truth to that self-reported percentage.

On the first anniversary of the 2005 Food Pyramid recommendations from USDA, statistics show that Americans have been slow to heed this advice. Only 10 percent actually eat the recommended three servings of whole grains per day. The Whole Grains Council calls this the “Whole Grains Gap.”

Fortunately, the rapidly growing awareness of the importance of whole grains is starting to make a positive change.

“The new food pyramid gets some credit, but whole grains have earned new respect in recent years through a parade of studies that show their role in reducing the risk of heart disease, stroke, hypertension, certain cancers, diabetes and obesity,” said Dr. Julie Miller Jones, a nutritionist and Ph.D. in home economics/food science and nutrition.

Whole grain foods include pasta, breakfast cereals and breads made with whole grains and whole grain flours from wheat, barley, rye, corn, oats and brown rice and many other grains such as amaranth, bulgur and quinoa.

Miller Jones says eating more whole grains should be easier than eating extra servings of fruits and vegetables.

“Because we are already eating breads and other grain products, it’s simply a matter of substituting whole grain products over the products made from highly refined flours we are at present consuming,” said Miller Jones.

Finding recipes high in dietary fiber is easier than ever. For example, Fleischmann’s Yeast has created about 100 delicious kitchen-tested whole grain recipes under its goodfibes seal. These recipes have no less than 0.8 grams and as much as 2.0 grams or more of dietary fiber per ounce of bread.

Here’s a mouthwatering recipe for Whole Wheat Dill Bread, which has a satisfying savory flavor.

Whole Wheat Dill Bread

Whole wheat flour combines with butter, honey, dill seed and minced onion to make two loaves.

1 envelope Fleischmann’s Active Dry Yeast

1/4 cup warm water (100º to 110ºF)

1 tablespoon sugar

2 cups cottage cheese

2 tablespoons butter or margarine, melted

3 tablespoons honey

1/4 cup dill seed

2 teaspoons dehydrated minced onion

1 teaspoon salt

1/2 teaspoon baking soda

2 eggs, slightly beaten

4 to 41/2 cups whole wheat flour

In large mixing bowl, dissolve yeast in water (100º to 110º F). Add sugar and let stand 5 minutes. Add cottage cheese, butter, honey, dill, onion, salt, baking soda and eggs; mix well. Add 3 cups flour; stir until combined.

Stir in 1 to 11/2 cups remaining flour to make a soft dough. Knead on lightly floured surface until smooth and elastic, about 12 to 15 minutes.

Place dough in a greased bowl and cover with a clean towel or greased plastic wrap. Place over a bowl of hot water in an unheated (cool) oven. Let rise 2 hours or until doubled in size.

Remove from oven; punch down dough and divide in half. Shape each half into a loaf and place in greased 9 x 5-inch loaf pans. Cover. Return dough to unheated (cool) oven with a fresh bowl of hot water underneath on a separate rack and let rise one hour or until doubled in size.

Preheat oven to 350ºF. (Remove dough from oven while preheating.) Bake 30 to 35 minutes or until lightly browned. Remove from pans; cool on wire rack.

All grains, with the exception of rice, and the various grain meals, require prolonged cooking with gentle and continuous heat, in order to so disintegrate their tissues and change their starch into dextrine as to render them easy of digestion. Even the so-called “steam-cooked” grains, advertised to be ready for use in five or ten minutes, require a much longer cooking to properly fit them for digestion. These so-called quickly prepared grains are simply steamed before grinding, which has the effect to destroy any low organisms contained in the grain. They are then crushed and shredded. Bicarbonate of soda and lime is added to help dissolve the albuminoids, and sometimes diastase to aid the conversion of the starch into sugar; but there is nothing in this preparatory process that so alters the chemical nature of the grain as to make it possible to cook it ready for easy digestion in five or ten minutes. An insufficiently cooked grain, although it may be palatable, is not in a condition to be readily acted upon by the digestive fluids, and is in consequence left undigested to act as a mechanical irritant.

Water is the liquid usually employed for cooking grains, but many of them are richer and finer flavored when milk is mixed with the water, one part to two of water. Especially is this true of rice, hominy, and farina. When water is used, soft water is preferable to hard. No salt is necessary, but if used at all, it is generally added to the water before stirring in the grain or meal.

The quantity of liquid required varies with the different grains, the manner in which they are milled, the method by which they are cooked, and the consistency desired for the cooked grain, more liquid being required for a porridge than for a mush.

All grains should be carefully looked over before being put to cook.

In the cooking of grains, the following points should be observed:

1. Measure both liquid and grain accurately with the same utensil, or with two of equal size.

2. Have the water boiling when the grain is introduced, but do not allow it to boil for a long time previous, until it is considerably evaporated, as that will change the proportion of water and grain sufficiently to alter the consistency of the mush when cooked. Introduce the grain slowly, so as not to stop the sinking to the bottom, and the whole becomes thickened.

3. Stir the grain continuously until it has set, but not at all afterward. Grains are much more appetizing if, while properly softened, they can still be made to retain their original form. Stirring renders the preparation pasty, and destroys its appearance.

In the preparation of all mushes with meal or flour, it is a good plan to make the material into a batter with a portion of the liquid retained from the quantity given, before introducing it into the boiling water. This prevents the tendency to cook in lumps, so frequent when dry meal is scattered into boiling liquid. Care must be taken, however, to add the moistened portion very slowly, stirring vigorously meantime, so that the boiling will not be checked. Use warm water for moistening. The other directions given for the whole or broken grains are applicable to the ground products.

Place the grain, when sufficiently cooked, in the refrigerator or in some place where it will cool quickly (as slow cooling might cause fermentation), to remain overnight.