Lunch: Whole Wheat Bread I

Recipe by Mary Lynn Whole wheat bread with cracked wheat berries. Let it rise twice if you want a finer grained bread. Unbaked loaves can be frozen. Recipe can also be doubled.

This recipe includes superfoods such as:

Honey

Health benefits of Whole Wheat Bread I

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

3/8 cup cracked wheat
3/4 cup water
2 cups whole wheat flour
3 1/4 cups bread flour
1 tablespoon active dry yeast
1 1/2 cups water
1/3 cup honey
3 tablespoons lard
2 teaspoons salt

Instructions

In a two quart saucepan, combine the cracked wheat, salt, and 3/4 cup water. Cook until the cracked wheat is soft, and water is absorbed. Add molasses or honey, lard, and 1 1/2 cups water to the cracked wheat. Heat, or cool, until the temperature is 125 degrees F (50 degrees C).
Combine whole wheat flour and yeast in a large mixing bowl. Add the cracked wheat mixture; beat with an electric mixer at low speed for 30 seconds, scraping bowl. Beat 3 minutes longer on high speed. Stir in enough all purpose flour to make a stiff dough.
Knead on a floured, cloth covered board until dough is smooth and elastic, 8 to 10 minutes. Divide and shape into 2 loaves; roll up tightly to prevent air pockets from forming while rising. Place into two greased 9 x 5 inch loaf pans. Cover with a clean cloth. Allow to rise until doubled, about 1 hour.
Bake at 375 degrees F (190 degrees C) for 15 minutes. Cover loaf with aluminum foil, and continue to bake for 30 minutes. Remove bread to wire rack to cool. Let cool for at least 30 minutes before slicing.