Whole grains contain the complete grain seed. The parts of the seed are the bran, germ, and endosperm. Individuals who eat whole grains as part of a healthy meal plan may reduce their risk of certain chronic diseases.
Make an easy switch by substituting a whole grain product for a refined grain product. Instead of white bread choose 100% whole wheat bread. Another idea is to try brown rice instead of white rice. Choose a healthy whole grain snack. Popcorn, 100% whole wheat crackers, or rye crackers are healthy snack choices. Try to avoid the added salt and fat. Whole grains go well in soups, stews, and casseroles. Try adding barley in vegetable soups or stews and bulgur wheat in casseroles or a stir-fry. Quinoa salad is a tasty mixed dish that incorporates this unique whole grain. When planning meals try the whole grain version of side dishes. For example, try brown rice in stuffed bell pepper, or whole wheat spaghetti in spaghetti and meatballs. Whole grains are nutritious and delicious in baked goods as well. Try using buckwheat, millet, or oat flour for up to half of the flour in pancakes, waffles, muffins, or other flour-based recipes.
To mix ingredients, hold open a gallon size freezer bag. Measure and add the following ingredients in the bag.
Add to the bag:
Seal the bag. Shake and work bag with fingers to blend the dry ingredients.
Open the bag and add:1 cup of very warm water (125 to 130 degrees F) and 3 tablespoons of vegetable oil.
Reseal the bag. Mix by working the bag with your fingers.
Open the bag and add:
1 cup all purpose flour to make a stiff dough (may need to add a little more flour to make the dough stiff. This will be less than a cup)