Many Americans view themselves as healthy eaters and, as outlined by a recent survey on the subject, 45 percent say they comply with a healthy diet. But there may simply be a grain of truth to that self-reported percentage.
On the first anniversary on the 2005 Food Pyramid recommendations from USDA, statistics reveal that Americans have been slow to heed this advice. Only 10 percent actually eat the recommended three servings of grain per day. The Whole Grains Council calls this the “Whole Grains Gap.”
Fortunately, the rapidly expanding awareness of the importance of whole grains starts to make a positive change.
“The new food pyramid gets some credit, but grain have earned new respect in recent years through a parade of studies that demonstrate their role in reducing the risk of heart disease, stroke, hypertension, certain cancers, diabetes and obesity,” said Dr. Julie Miller Jones, a nutritional expert and Ph.D. home based economics/food science and nutrition.
Whole fiber 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 several other grains such as amaranth, bulgur and quinoa.
Miller Jones says eating more whole grains should be easier than eating extra servings of vegatables and fruits.
“Because we are already eating breads along with other grain products, it’s just 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. One example is, Fleischmann’s Yeast has created about 100 delicious kitchen-tested wholesome recipes under its goodfibes seal. These recipes have zero less than 0.8 grams and as much as 2.0 grams or higher of dietary fiber per ounce of bread.
Here is 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 generate two loaves.
1 envelope Fleischmann’s Active Dry Yeast
1/4 cup hot water (100º to 110ºF)
1 tablespoon sugar
2 cups some kinds of 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 some kinds of 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 produce a soft dough. Knead on lightly floured surface until smooth and elastic, about 12 to fifteen minutes.
Place dough inside a greased bowl and cover which has a clean towel or greased plastic wrap. Place over a bowl of hot water within an unheated (cool) oven. Let rise Couple of hours or until doubled in space.
Remove from oven; punch down dough and divide by two. Shape each half in a loaf and place in greased 9 x 5-inch loaf pans. Cover. Return dough to unheated (cool) oven which has a fresh bowl of hot water underneath on a separate rack and let rise 1 hour or until doubled in space.
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.
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