Whole Grain Recipes

By The Mother Earth News Editors
Published on July 1, 1974
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PHOTO: NINELL/FOTOLIA
The pictured whole grains are among the most widely used on earth.

Since the invention of domesticated plant cultivation 10,000 years ago, grains have become a dietary staple throughout the world. They now support a human population of billions. But as successful as modern agriculture has been, modern processing methods discard the whole grain and thus a lot of their nutritional value. Accordingly, MOTHER EARTH NEWS has compiled this guide providing a description of six of the most widely used grains and a selection of whole grain recipes to get the most from them.

Versatile Wheat

Wheat has been called the staff of life. Since before recorded history, whole civilizations have depended upon wheat crops as their major source of food, and some variety of this grain can be grown on almost any arable land. Wheat contains most essential vitamins and minerals, but is especially rich in vitamins B-complex and E. Stone-ground whole wheat flour retains many more nutrients than either the white variety or the whole wheat product of modern, commercial milling methods. The high gluten content of wheat flour makes it better suited to baking than flours made from other grains.

Whole Wheat Bread

Wheat for Man … Why and How suggests the following method for making three 2-pound (or four 1 1/2 pound) loaves of whole wheat bread. Dissolve 2 packages of dry yeast in 1 cup of warm water. In a large mixing bowl, combine the softened yeast with 1/2 cup oil or melted shortening, 1/2 cup sugar, honey or molasses, 2 tablespoons of salt and 5 cups of milk (water or potato water may be substituted). Gradually add 11 to 12 cups unsifted whole wheat flour and mix well (the resulting dough should be quite moist).

Let the batter rest 10-15 minutes before kneading it for 10 minutes on a floured (preferably canvas-covered) board. The dough should then be refrigerated (covered with foil or a dampened towel) for 3 to 24 hours and may need to be “punched down” once or twice. (If dough is to be refrigerated only 3 hours, the liquid used should be heated to lukewarm. Also, the kneading may be done after refrigeration if more convenient.) Take the dough from the refrigerator and let stand at room temperature (or in 80-85° F oven) 30-60 minutes. Knead 10 minutes if not done previously. Mold into three or four loaves and place in loaf pans. Lightly grease the top of each loaf and let rise until almost doubled. Bake at 325° F for 1 hour 10 minutes to 1 hour 20 minutes.

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