Healthy Wheat Bread For A Bread Machine

Whole grain wheat flour must contain three parts of the seed to be considered whole grain flour. This includes the bran, germ and endosperm. It is acceptable for the grain to be crushed, cracked, extruded, rolled or cooked to still contain the health benefits of a whole grain product. Varieties of whole grain wheat flours include whole wheat, spelt, durum, bulgur and cracked wheat. Any of these whole grains will make a healthy wheat bread.

History of Whole Grains

Agriculture entered the scene about 10,000 years ago, and with it came whole grains, according to a 2004 article in the journal "Nutrition Research Reviews." They became a staple in the majority of the world's diet. During the American Revolution, whole grains, such as wheat, rye, oats and barley were a mainstay. Refined products appeared in the last 100 years as the roller mill replaced gristmills, which had kept the bran, germ and endosperm of the seed intact.

Health Benefits of Whole Wheat Bread

Eating whole grain products such as whole wheat bread offers a myriad of health benefits. A 2009 study in "Nutrition, Metabolism and Cardiovascular Diseases" found that eating whole-meal wheat foods for as little as three weeks promoted a drop in cholesterol. A 2010 study in the "American Journal of Clinical Nutrition" found that people who consumed larger amounts of whole grains had less abdominal and subcutaneous body fat than those who consumed refined grains such as white flour. Other benefits found in various studies of whole grains included reduced hypertension, improved reproduction, decreased risk of diabetes and better moods.

Whole Wheat Bread Recipe #1

This recipe is from the What's Cooking America website. Place these ingredients in your bread machine in the following order: one egg, 1 tsp. salt, 2 tbsp. vegetable oil, zest of one orange, water and juice from the orange to equal 1 tsp. plus 1 cup, 1/4 cup of nonfat dried milk, 1/4 cup of turbinado or brown sugar, 3/4 cup of flaxmeal, 2 1/4 cups of whole wheat flour, 2 tbsp. of vital wheat gluten (optional), 3 tbsp. of potato flour and 2 tsp. of active dry yeast. Follow the settings for your bread machine for mixing and baking. Let cool for 15 minutes before eating.

Whole Wheat Bread Recipe #2

Another healthy whole wheat bread recipe for your bread machine comes from Bob's Red Mill website. For a 1 1/2-lb. loaf, add the ingredients to your bread machine in this order: 1 1/2 cups and 2 tbsp. of water, 3 3/4 cups of whole wheat flour, 2 tbsp. of nonfat powdered milk, 1 1/2 tsp. salt, 2 tbsp. canola oil, 2 tbsp. sugar, 1 1/2 tbsp. vital wheat gluten, 1 tbsp. molasses and 3 tsp. active dry yeast. Bake according to your bread machine's instructions. Cool the bread for 15 minutes before eating.