A Comprehensive Wholefoods Cooking System Balancing 
Nutritional Quality & Taste, Convenience & Cost 



I recommend you start with 
quick breads. They are less complicated than yeast breads.

                  Sue Gregg

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Hard Winter Red Wheat

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Hard  White Wheat

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 Kamut® Grain

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Hard Red Spring Wheat

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Soft Spring Pastry Wheat

Unfortunately wheat ranks #2 behind dairy products as the leading allergy food.  That is why I introduce people to a multi-grain concept. Thus, they can reduce the incidence of allergic reactions to wheat and enjoy the benefits of a wider range of sources of nutrition and flavor. Kamut® grain and spelt work especially well as allergy alternative grains in yeast bread recipes.
          Sue Gregg

About Whole Grains

   Historically only the rich could afford refined white flour, but with the advent of the steel roller mill after the Civil War the refining process became cheap and white flour became common place. For five generations now white flour from wheat has supplied the basic ingredient for almost every baked product. Now half of the American diet consists of white flour products: bread, cakes, cookies, pastas, pizza, muffins, pies, tortillas, etc.

    If you’ve decided, however, to question the use of white flour and to investigate nutrient rich high fiber-low fat whole grains, your are about to embark on an adventure in new terminology. We will try to help you avoid confusion with a few definitions.

    Whole grain flours are made from whole wheat, soft wheat, hard wheat, white wheat, red wheat, winter wheat, spring wheat, whole wheat pastry berries, oat groats, rolled oats, pearled barley, hulled barley, barley flakes, toasted buckwheat, raw buckwheat, sprouting buckwheat, Kamut® grain, spelt, millet, rye, corn, short grain brown rice, long grain brown rice. The list goes on, and you won’t find most of these in a supermarket.

    As you walk grocery store aisles lined with thousands of products it is easy to forget that throughout human history grains have been the basic ingredient of "our daily bread." Indeed, this is the Creator’s design:

The streams of God are filled with water to provide people with grain, for so you have ordained it. 
                          Psalm 65:9 NIV circa 1000 BC

    By using whole grains you can expect to reap the benefits of the Creator’s provision.

Wheat for Yeast Breads
    Hard winter red wheat usually designated as whole wheat in recipes contains the high gluten content necessary for yeast breads. Along with three other wheats--hard white wheat, Kamut® grain, and spelt--it will yield the desired results in the Delicious Whole Wheat Bread recipe. Each grain will give a different rise, flavor, texture, and color. All of them contain sufficient gluten (the protein part of the wheat that stretches and allows the bread to rise as the yeast multiplies in the dough) to make pleasing yeast breads. The high gluten content makes wheat the ideal grain for baking yeast breads. Other grains can be used for yeast breads, but the results are not nearly as pleasing. When using other grains it is best to substitute only part of the wheat flour with another grain or combination of grains. Use a ratio of 2 parts wheat flour and 1 part of another grain or combination of grains.

    Hard Winter Red Wheat is the customary wheat used for years in highly successful yeast breads, usually referred to in yeast bread recipes as whole wheat.

    Hard White Wheat is a more recent development of hard white spring wheat, comparable to hard winter red wheat in nutrient value. It yields lighter colored yeast breads with a softer texture and very pleasing flavor. Families transitioning from white flour to whole grains may find it easier adapt to hard white wheat.

    Spelt has been known and used in Europe as far back as Old Testament times (see Isaiah 28:23-29). Brought to America by popular demand of Europeans, it was first introduced in commercial pastas. It has a very pleasing nutty flavor and rises equally as well as common wheat. It is easily digested and many who are allergic to wheat can tolerate spelt.

    Kamut® grain was introduced to the U.S. in 1949 when a US airman from a farm in Montana received 36 kernels believed to have come from Egypt. Its popularity spread after its national debut at the Anaheim CA Health Products Expo in 1987. Used in the  Delicious Whole Grain Bread  recipe,    it makes a soft delicate cake like textured high rising bread. It is the highest of the wheats in protein--about 17% compared to 12-14% in other wheats. Its chromosome structure is different from various varieties of wheat. It is grown only organically. These may be the reasons why 70% of people allergic to wheat can tolerate Kamut® products. Kamut® pastas are the most pleasing flavored and textured pastas for people not accustomed to whole grains. For more on the story read about Bob Quinn, the man who coined the Kamut® name.

    Soft Spring Pastry Wheat works especially well in quick breads because of its lower gluten content. Consequently yeast breads made with Soft Spring Wheat will not rise as well. 

   Whole grains provide a goldmine of nutrients and dietary fiber. Containing over 22 nutrients, they are especially high in the B-vitamins and vitamin E and contain a wide range of minerals. Devitalized white flours with the germ and bran removed have been striped of more than 70% of these life supporting nutrients.

   The  Delicious Whole Grain Bread  recipe calls for olive oil. It will not leave an objectionable strong flavor. Olive oil is primarily monounsaturated fat, the kind of fat that does not raise bad cholesterol levels. An increasing amount of research indicates that it helps reduce the incidence of breast cancer and possibly others. It is a mainstay of the Mediterranean Diet, now considered the most healthful diet by the World Health Organization. Extra virgin olive oil is the best choice, but pure olive oil is also acceptable. Store it at room temperature, tightly covered and out of the light.

    If you are purchasing flour, look for whole wheat flour. If you are purchasing whole grains, it is wheat "berries," oat or buckwheat "groats." Most other grains usually go by their names: rye, brown rice, etc. Also, grains are available as "flakes." Whole barley for baking is termed "hulled" barley, whereas "pearled" barley is more refined. Millet may be called "hulled" millet.

    Health food stores, food coops, and mail order companies stock whole grains and flour. If you can’t find a local source, request a catalog from Sun Organic 1-888-269-9888 or see

    Most grains will keep for a few weeks at room temperature if in tightly covered containers. They store best under cool and dry conditions. The freezer is ideal. If you are storing a lot of grain, you can reduce bug infestation (the eggs were deposited long ago on the kernels in the fields) during warm and humid seasons by cycling batches of grains through a freezer for three days at a time.

   The Delicious Whole Grain Dough recipe is too generic for autobake machines. Try whole grain recipes especially adapted for these machines found in books such as The Breadman’s Healthy Bread Book by George Burnett.

    Most people think of a loaf with a smooth arched top when they think "yeast breads." We, recommend, however, if you are new to whole grains and to yeast bread baking, that you start with quick breads. Recipe procedures are much simpler and your chances for immediate success are multiplied. After you've mastered quick breads move on to yeast breads under the guidance of someone who has more experience. 

   The Breakfasts cookbook is the best place to get started with quick bread recipes. They include Blender Batter Pancakes & Waffles, Blender Coffee Cakes, Blender Muffins, and Blender Crepes. More quick breads and yeast breads may be found in  Main Dishes, Soups & Muffins,
Meals in Minutes, Lunches & Snacks, Yeast Breads, and Four Food Storage Plans cookbooks.   

   For an indepth cooking course designed to help families with high school students acquire mastery of quick breads with an introduction  to yeast breads see Baking with Whole Grains Curriculum. The Delicious Whole Grain Bread recipe with variations is found in the Whole Grain Baking cookbook.

   On going nutritional research introduces time honored methods of breaking down phytates found in grains to enhance nutritional quality. See how it is done with
The Two Stage Process.
  See also Sprouted Breads and About Whole Grains.

Considering a grain mill? See Grain Mill Reviews  SueGreggCookbooks does not market grain mills.

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       I recently purchased a grain mill and am looking for recipes for making my own bread. This is my first experience cooking with whole foods. I like being able to buy a loaf of bread at the grocery store for only 75 cents, but I know that the quality is not great.  I'm looking forward to being able to bake my own bread and also make more meals to store in the freezer.
freezer.                                                       Linda, Arlington, TX

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