Don't you just love the aroma of freshly baked bread coming from the kitchen? I have recently developed a fascination with whole-wheat bread made from freshly milled flour. It all began in January of this year with a phone call from a Fairmont resident, Perry Ashley. She wanted to know if there were any local farmers growing hard red winter wheat. Our phone conversations that week led to a flour-milling, bread-baking demonstration.

One bite of that delicious bread and I was hooked! It was soft and tender, yet crunchy on the outside. I have never made whole-wheat bread that tasted so yummy. My previous attempts at whole-wheat bread usually resulted in a dry product. I would add enriched white flour to achieve a quality that my family would enjoy. My family makes great guinea pigs for food experiments!

This whole-wheat bread was different and so delicious! What more could a person ask than scrumptious bread that is also a healthy food choice? Of course, eating the whole loaf would not be wise. The calories are still there! Moderation in eating is always recommended.

So how is it good for you? Whole grains use all three parts of the grain seed: the germ, endosperm, and bran. Using the entire seed not only provides energy from carbohydrates and protein but also fiber, B vitamins, vitamin E, trace minerals, antioxidants, and healthy fats. The process of making the white enriched flour we are so accustomed to strips the resulting product of many of these nutritional benefits. Enriching the wheat only adds some of the nutrients back in the flour.

Those wishing to make this healthy, delicious bread must first mill the hard winter wheat berries into whole-grain flour. This requires the use of some type of grain mill. Yes, that does mean you must purchase another kitchen appliance. Then make the bread using your favorite yeast bread recipe. The result is delicious bread that can be part of one's daily grain choices. For optimum health, all the grains you eat should be "whole." Most of us need 48 grams or more daily, meaning 3 or more servings.

According to the American Dietetic Association, a diet rich in whole grains will help reduce risk of heart disease, some cancers, and other chronic diseases such as diabetes. Studies also indicate that whole grains can help us manage our weight, improve insulin control, lower triglycerides, and slow down buildup of arterial plaque, all of which can lead to heart attacks.

Now back to my bread. I was so fascinated with this bread that I quickly decided to participate in a group order of whole grains and purchase a grain mill. So now I am baking healthy delicious bread for family, friends, coworkers, and others who I might convince to try this worthy venture. Yes, I have baked so much bread that I am almost out of the original 25 pounds of whole-wheat berries. I definitely need to find a local source of wheat. Whole grains have a nutty, chewy flavor and texture that I have grown to enjoy.

So why bother? Milling your own wheat takes an initial financial investment as well as time and effort to bake the bread. There are 2 ways I believe this will save our family money. The first is we are no longer buying bread, which can be more expensive. My estimated cost for baking my own bread is $1.91 per loaf, including electricity. If we buy local wheat, the cost will go down even more. The second and most important reason is the long-term savings in healthcare. We are decreasing our risk of cancer, heart disease, diabetes, and obesity. The threat of serious health problems gives us no choice but to make better physical activity and food choices. Over 1/3 of children and nearly 2/3 of adults in North Carolina are either overweight or obese. Despite medical advances, children who are overweight or obese are more likely to have a decreased life expectancy. What can we do to make a difference? Take baby steps --make small changes now.

You may ask who has time these days to bake their own bread. I know most of you are as busy as I am. It is worth the trouble for my family's health. Just look around. Each of us knows someone with the health issues I mentioned. This simple change of going "whole grain" could make a long-term difference for your family.

I am really excited about the possibilities for our county. People can make healthier bread and grain choices. Hopefully, we will convince a local farmer to grow organic or chemical-free wheat, so we can buy local. Local honey is also used in my recipe. By the way, buying local helps save our earth. Less energy is used when you buy local instead of buying a food that has been trucked from other parts of the country or world.

If you have any questions or want a lesson on making whole-grain bread or buying whole grains, please call our office at Cooperative Extension. Our number is 910-671-3276. Remember to read the label to set a better table.

E-mail address: Everett_Davis@ncsu.edu and Janice_Fields@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 06/05/09