The BEST Whole Wheat Bread

My doctor said: "Limit white bread consumption."
Not that easy.  

• We usually had a fresh baguette, as part of our dinner, two or three times a week. 
• I often made nice white breads in my bread machine to go with soups or stews.
• Spaghetti was served with  garlic bread made on fresh French or Italian loaves.
• There was always a loaf of Oroweat Potato bread in the freezer for toast or grilled cheese sandwiches.
• Hamburgers were served on white Kaiser rolls, and hotdogs on squishy hotdog buns!
• Even salads came with toasted croutons made from white bread!
• Sandwich anyone?  

But I was determined to make a change that I could maintain for the rest of my life.  OK, no more white bread ... 
Whole Wheat here we come!  
Not a hard change after all.  


I wanted to be able to make a good whole wheat bread by myself. In the RV, anywhere in the country! Preferably in my bread machine.


I did  little research and was lucky to come up with what has turned out to be the best bread ever!  I've been making one loaf about every five or six days. 
 It keeps well, and we have used every bit of each loaf.  The ends becoming croutons or bread crumbs. It toasts beautifully and I find one very thin slice satisfying with dinner.  


I think the nutritional numbers are about the same as Oroweat Double Fiber bread, 80 - 100 Calories, 18 - 20g carbs, and 4 - 5g fiber.  But the taste is much Better!  Less like cardboard.

This is a web image, but mine looks very much like this!

Before I get to the actual recipe I need to discuss one ingredient.  "Dough Enhancer."  I had never heard of it.  Neither Whole Foods, or Berkeley Bowl had it, so I made my first loaf without it.  

I had Googled it to find out what was in it (wheat gluten, lecithin granules, ascorbic acid crystals, powdered pectin, unflavored gelatin, nonfat dry milk, and powdered ginger) so I just used an extra tablespoon of gluten powder.  The bread was fine without it. 

 We have since found a source, Barry Farm Dough Enhancer on the internet.   It seems to make the bread a bit softer and moister. 

So, here is the recipe:

Bread Machine Recipe for 100% Whole Wheat Bread with Oats, Bran, and Flaxseed Meal

Makes one loaf, about 1.5 pounds

Dry ingredients - Mix all in a bowl before adding to the wet:

2 cups Whole Wheat Flour

1 cup ground rolled oats (oatmeal ground in a food processor or blender, or use 1 cup whole oatmeal)

1/3 cup wheat bran

2 T flaxseed meal

2 T vital wheat gluten

1 T dough enhancer  (see note below)

1 tsp. salt

Wet Ingredients and sweeteners - Mix in measuring cup, or machine pan and stir before adding dry mix:

1 1/3 cup lukewarm water 

  (May need more water during first mix cycle)

1 T olive oil

1 T agave nectar or honey (see note below)

2 tsp. brown sugar

2 tsp. yeast (either Red Star Active Dry Yeast, or jarred yeast for bread machines.)

Settings: Whole Wheat Cycle, 1.5 pound loaf, Dark Crust

  

Follow directions for your bread machine. In my Breadman Bread Machine I put the liquid in first, followed by the dry ingredients that I mix in a separate bowl. Then I make a small well in the flour and put the yeast in that. I used the whole wheat setting on the machine.

Watch the dough while it goes through the first mixing cycle, and if it doesn't form a ball you may need to add either more flour or water, 1 tablespoon at a time. The dough should make a firm ball and be only slightly sticky.

In my machine, whole wheat rises three times.  After the second punch down, I take the dough ball out, remove the paddle from the pan so the loaf won’t have a big hole in the bottom,  and then put the dough back in to bake.

My bread machine takes 3 hours 40 minutes for the whole wheat cycle. 

The bread is delicious warm or cold, and also makes great toast. I keep it wrapped in a plastic veggie bag in a bread box.  It is table fresh for about three days and can be used for toast for up to a week.

It may seem like a lot of ingredients the first time, but the taste, texture and fiber content is worth it!  And it can be baked anywhere in the country, in your RV. 

How good will that smell?

I Tossed the bag of Splenda

  


Since starting an effort to eat better and lose a few pounds, I have considered some of the "sugar free" and "fat free" products that are available.  But I've decided to stick to foods that I prepare myself and avoid chemical sweeteners.

In the past I have used Splenda from time to time, and had used it in a coleslaw dressing I was going to share with you.  But I decided to read more about it and was very surprised by what I learned.

Splenda the dangerous truth

  This is a link to a very comprehensive article. It is not the only one I read, but it does ring true.  I have tossed the large bag of Splenda that was in my cupboard!

When I went to the store this afternoon I decided to check out "Stevia."  But I was caught by a product called Truvia instead.  


Big mistake! 


When I got home I sprinkled some over a cup of fresh strawberries as an afternoon snack.  While eating them, I looked up Truvia on the internet, and found it is no better than Splenda and probably has some undesirable side effects!  


I am experiencing one of them as I type this: A very unpleasant metallic taste that won't go away. 


  I wonder if I can return it to the grocery store.  

In general, unless I'm making a dessert, I use very little sweetener anyway.  I do like a little sugar over fresh strawberries, and some recipes just aren't the same without it (like caramelized onions).


So for now I think I'll go back to using just a little bit of real sugar, honey or other natural sweeteners such as maple syrup.


We often eat without thinking about what we are eating and how it came to be food.  I'm just trying to figure out what is best for me, and if I can encourage others to do the same, all the better!


Check out some of the articles by clicking on the links.

Black Bean Soup and Lentils

A couple of followers asked for the recipe for the slow cooker black bean soup I made last weekend.  I'm not going to post it because I don't think it turned out very well.  It was a recipe that came in the little book with the cooker, and used dried black beans.  Even though I had soaked them overnight, and simmered them all day, they were still pretty hard.  The seasonings weren't great either.  So if you really want a Black Bean recipe, look for one that uses canned ...

On the other hand, I would like to share my best personal food discovery in years.  


Trader Joe's Steamed Lentils!




They are refrigerated, and vacuum packed, so they will keep well in the fridge. 


They can be used in many ways, both in cool salads or warmed in the microwave, with or without any additional seasonings.

Their nutritional numbers are excellent.


1/2 cup, which is just about right for a side dish, is only 120 calories, a whopping 8g fiber, and 20g Carbs with only 2g of those as sugar. 
 Their glycemic index number is good too.  Somewhere between 30 and 40. Mashed potatoes are over 100.
They are also a good source of protein, 9g.


Whenever I try a new food, I like to try it in it's simplest form. In this case unseasoned,  warmed in the microwave as specified on the package. 


 They were really good!  And very satisfying.  I've stopped eating potatoes and have been experimenting with a variety of grains.  These lentils were even better than mashed Yukon golds!


This morning I added a left over 3/4 of them to a can of basic low sodium chicken broth and had a very filling and satisfying breakfast for less than 200 calories.  WITH 10g of fiber!


There are a couple of my e-friends who have had or are going to have bariatric surgery.  As you resume eating small amounts of food, these might work well for you.  I could imagine scooping just a tablespoon or two from the package for your mini meals.  Ask your dietitian about them.


My next few posts will probably be about food.  I mentioned I had lost ten pounds (it's more like 13 now) and I would like to share some of my healthier food choices.

Craig's Favorite Pinnacles Picture

Craig took all of the pictures on our hikes at Pinnacles.


This is his favorite:

  

Continued ...

On Saturday we started at the Bear Gulch day use area, went up Condor Gulch Trail, and took a right turn onto High Peaks Trail which took us back down to Bench Trail and a shuttle bus.


Sunday morning I was a bit stiff, but amazingly not totally incapacitated!


Looking at the trail map, I thought it would be nice to take it easy and just do the Moses Spring - Bear Gulch Cave - Rim Trail loop.  It was described as "easy" and "suitable for small children."  Just about the level I felt up to.

It started with a very peaceful forest trail along a creek. 


A nice place for a picnic.

It went thru caves that were created by large rocks that had fallen together eons ago


This rock is at the exit area of the cave.  Notice the stairs going up under it. 


It was a BIG rock!

At the top of the trail there was a very peaceful reservoir.  There were several families with small children resting there. 

The weather was just about perfect.


We continued onto the Rim Trail which was interesting and not too challenging. When we came to the cut off that went back to the Day Use Area, our legs had been stretched and we were not quite ready to call it a day.

What the heck.  Why not  go up High Peaks Trail as far as Scout Peak, and then decide?

If the part of the trail described as "Steep and Narrow" looked too hard, we could try Juniper Canyon Trail or we could always come back down the way we'd come.  


Right?

So up we went. I whimpered a few times on this part, but Craig kept encouraging me and suggested I eat an energy bar. It helped a little.  Peanut butter to the rescue!

There was a bench at the junction of High Peaks and Juniper Canyon trails.  It was the only bench we saw in two days on the trails.  We rested, and had some water and grapes.  


There were three condors soaring high above. 
The air was crisp and clear. 


I wished for a helicopter.


There was another couple there that had some experience with the trails.  They told us that Juniper was very hard, and that although the next section of High Peaks was narrow, there were handrails.  It was also their opinion that going back down the way we had come was the hardest option.  


Besides, the next leg of the trail was less than a mile.

Yeah ...  Sure ...  Longest "less than a mile" I have ever hiked!


There were handrails as promised.
Both going up...

... And down.


I found it easier to go down backwards, clutching the railing as I placed each foot into the steps carved into the side of the rock.  Although the railing felt very solid, it was also very hot from the sun and felt like a frying pan fresh out of a campfire. 

But, the view was worth it!

It felt like we could see what the birds see as they soar high above.








We were both glad to see the turn off for Condor Canyon Trail.  What started as an easy day turned into a six hour hike.  


Will I ever do it again?  NO!  


Will I try another equally strenuous  hike in some other place?  YOU BETCHA! 


I haven't felt this great, or this sore, since I skied a double black diamond called "The Wall." 


I can do it!

A Weekend at Pinnacles National Monument

This weekend was our third time hiking at Pinnacles National Monument, and we finally made it to the top!


Last fall we started our hike at the RV camping area which is a good three miles from the trails that link with the High Peak Trail.  Knowing we would have to walk back three miles, I was not enthusiastic about trying for the peak.

This time we were able to take a shuttle bus from the campground to the Condor Gulch trailhead.  (See I'm still smiling!)


1.7 miles doesn't seem like far, but miles seem longer when they are rocky and are about 6 to 10 percent grade.


As I looked thru the pictures Craig took, I don't seem to see any that show how steep the trail was!

This was taken part way up the first leg of the climb.

I'm in better shape now than I was last fall. And I have lost ten pounds since January. It really made a difference. 


But I still had to rest frequently.


Every seat size rock or 
patch of shade was appreciated.

And then it was time to push on.


I carried the water and snacks, Craig carried his big camera!

What can I say,
the views were breathtaking.

These pictures can only hint at what we saw. If you ever get to this area, there is more than beautiful coast and San Francisco to explore. 


Pinnacles feels like another planet.

A pile of old rocks, is a pile of old rocks, until you start to see them as something else.  We may have been getting punchy, but we were both sure we saw a large lion.


We did make it to the top, and hiked about three or so miles along the High Peaks Trail before working our way back down.

Most of the trail surface was very uneven and covered with rocks of many sizes.  We had to be very careful   to keep from turning an ankle. A walking stick and high top shoes are on my shopping list for the future.


Going downhill was almost harder than going uphill.  It seemed to put a lot of stress on already tired legs and knees!


But we did it.  Craig says that if I lose another ten pounds hiking will be even easier!  He's right and it is something to aim for. 


When we got to the bottom of the High Peaks Trail, we still had another half mile or so to the nearest shuttle stop, but it was a soft sandy trail along a creek bed.   So nice.  So level!

We were very happy to get onto the shuttle. 


Ah to be so young!


We had hiked less than five miles, but  it seemed much farther.


It was so nice to get back to the Alfa and take showers. We sat outside and had cheese, salami and crackers.


I had a pot of Cuban Black Bean soup simmering in the slow cooker and I baked cornbread muffins to go with.   This was the first time I used the convection feature, it worked fine.


We were in bed by eight, and watched the movie "Hugo" on the new TV in the bedroom.  Blue Ray sure is sharp! 


My legs hurt, but it was a good hurt.  Much like after the first day of the ski season.   I knew I had used them! A couple of Alieve were quite helpful.


To be continued ...

Weather

It has been cold and rainy for about a week.  I was a little concerned that we might have unpleasant weather for our little get away this weekend, but the forecast is looking pretty good.  Cold at night (40's) but warm and dry during the days (70's).  It should be great for our attempt on hiking the high trail.


We had planned on getting the Alfa checked over and mostly packed today, but it rained most of the day and was cold.  But we have plenty of time tomorrow morning, and packing will go quickly since we are only going for the weekend.


Craig did check the battery water and the oil level this afternoon.  He wants to do the tires before we go and drain, flush and fill the water.  We have never done that, so its time we learned how. We have to bring the Alfa down to the front drive for potable water, and since bringing it to the front drive is part of the "turn around to get back up the road" anyway,  this is the logical time to do a drain and flush. 


If we leave by 2:00 pm., we will avoid traffic and get there by late afternoon.  I think it took us about two hours last time.  I'm looking forward to it!


No Wifi or phone for the weekend.


 I'll catch up with you next Tuesday!