Health Notes #11

"The Whiter the Bread the Sooner You're Dead!"

Ninety eight percent of spaghetti, bread, pastries and pancakes are made from refined white flour. The nutrients which have been robbed from white flour are essential for:

Immune function
Cell communication
Appetite control
Preventing free radical damage
Fetal brain development
Plus five hundred other functions in the body

What is Missing?

96% of vitamin E
72% of magnesium
50% of folic acid
76% of vitamin B-6
78% of dietary fiber
62% of zinc
72% of chromium
Most of the phyto(plant)chemicals

Diseases Associated With Refined White Flour in the Diet

Research shows a close relationship between the use of refined white flour and the following diseases:

Heart disease
Colon cancer
Chronic constipation
Varicose veins
Clots in veins
Hiatus hernia
Peptic ulcer

Where Can You Find Whole Grain Bread?

It is essentially unavailable commercially. You have to make it yourself from the whole grain wheat or other whole grains. Mixing your whole grains makes it even more nutritious. Most bread makers do not know how to make good light whole grain wheat bread, and frequently use as much as one half white flour with their ground whole wheat in their bread to make it light. This is not whole grain bread because they have lost almost half of the nutrition of the whole grain!

It may take awhile to develop a taste for a bit heavier bread but you will find, with persistence, that you will prefer it not only for its nutritional value but for its taste. Most health food stores have a nice variety of the whole grains, both flour and whole grain berries.

See Note #2, #4, #9 for other whole grain recipes.

One Loaf Recipe for Children (or for adults)

1 c. warm water
1 Tbs. honey
2 tsp. dry yeast
1/2 c. whole wheat flour
1 tsp. salt
1 Tbs. oil
2 to 2-1/2 c. whole wheat flour

In a bowl stir together first four ingredients to make a sponge. Let bubble for 15-20 min. Stir in oil and salt, then 1 cup flour at a time. Turn onto oiled board or counter and knead well. (Approx. 7-10 Min. until elastic feeling.) Shape into a loaf and place in a sprayed pan. Cover and let rise in a worm place until double in size, about 20-30 min. depending on the heat of the room. Bake in a preheated oven of 350o F. for 35-45 min.

Yield: 1 medium loaf.

Corn Bread

2-1/2 c. warm water
1 Tbs. dry yeast
1/4 c. honey
2-1/2 c. unrefined cornmeal
1 c. oat flour*
1-1/2 tsp. salt
1/4 c. oil
1 c. whole wheat flour

Stir together first three ingredients. Let bubble for 10 minutes. In another bowl stir together remaining ingredients. Combine all ingredients and stir. Put into sprayed 8" X 11" baking dish and let rise in a warm place until just below top of dish. This takes about 15 min. Bake at 350o F. for 40 min. or until golden brown.

Variation: Add one can of drained whole kernel corn.

* blend 1 c. oats in a blender to make 1 c. oat flour.

Delicious Oatmeal Bread

1-1/2 c. hot water
1-1/2 c. rolled oats
2 Tbs. dry yeast
2 c. warm water
1/4 c. honey
3 Tbs. oil
2 tsp. salt
7 to 7-1/2 c. whole wheat flour

Combine first two ingredients. In another bowl briskly stir together next three ingredients plus 2 c. flour. Let stand 15 min. Combine all ingred. together except flour. Stir flour in one cup at a time. Make a soft dough that can be kneaded. Turn onto floured counter and knead about 10 min. Place dough in an oiled bow l, cover and let rise until double in size, about 30 min. Punch down, knead slightly and divide into two loaves. Place into sprayed pans. Cover and let rise until almost double in size. Bake at 350o F. for 40-45 min.

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