So what is a serving? The Dietary Guidelines define a serving (or ounce-equivalent) of grain as 1 slice of 100% whole grain bread, a cup of 100% whole grain cereal, or 1/2 cup of 100% whole grain hot cereal, cooked pasta, rice or other grain.
Wheatfoods.org lists the top 10 ways to get whole grains into your diet!
(I made some "Kimmel" changes to this list)
- Start the day off with a bowl of your favorite, delicious high-fiber cereal, such as frosted shredded wheat or whole grain raisin bran.
- Put fruits, such as berries, raisins, or bananas, on your cereal to increase your fiber intake by about 1 to 2 grams.
- Combine the great taste of both whole grain and enriched grain breads in your family’s diet. For example, introduce whole grain taste to the family by using one slice of white bread and one slice of 100% whole wheat bread when making sandwiches.
- Next time you are making any type of pasta, instead of using traditional pasta, choose whole wheat pasta. Even macaroni and cheese lovers can use whole wheat macaroni.
- Substitute wheat bran for one-third of the all-purpose flour when making pancakes, waffles, muffins, or any other flour-based food. For ready made waffles,pancakes, muffins etc. Vita muffins and Vans moth make excellent whole grain products!
- When you feel the urge to start snacking, reach for a piece of fruit, pretzels, or baked pita chips instead of a candy bar.
- If rice is what you crave, then steer toward brown rice, which offers increased amounts of dietary fiber, iron, and many B vitamins. Plus, it tastes exquisite.
- Believe it or not, popcorn can be a healthy snack for you and your children. Just don’t use too much butter or salt on this whole-grain treat.
- A great substitute for desserts is a bowl of fruit (especially raspberries, strawberries, and blueberries). Try whole wheat bread pudding with fruit, or perhaps a treat as tasty as a whole grain muffin strikes your fancy. To make it kid friendly add a wallop of yogurt on top for a parfait!
- Leave the skins on fruits and vegetables such as pears, apples, peaches, and even potatoes, as opposed to peeling them off. Most of the fiber is in the skin, which will help the digestive tract and may prevent colon cancer.
Description: Enjoy these wonderful white whole wheat muffins!
Ingredients:
1/2 cup butter
1/2 cup granulated sugar
1/2 cup light brown sugar
1 teaspoon baking soda
1 egg or 3 tbsp egg whites
1/4 teaspoon vanilla
dash of cinnamon
dash of nutmeg
1 cup milk, 2%
2 cups whole wheat flour *
add your choice of bananas, blueberries, dates, cranberries
Directions: Preheat oven to 400°F. Have ingredients at room temperature.
Line the muffin tin using paper baking cups
With electric mixer; cream butter, granulated sugar, brown sugar and baking soda together, scraping bowl with spatula.
In a small bowl, using a fork, beat together the egg and vanilla; add to creamed mixture. Beat until light and fluffy. Add the milk to the creamed mixture. Gradually add the whole wheat flour and lightly stir the ingredients together so dry ingredients are barely moistened. Last step is to add your fruit. I say, BE GENEROUS, but remember to much will make them fall apart. Also, over mixing the batter in general will make the muffins tough with tunnels.
Fill muffin tins 2/3 full and bake 15 to 17 minutes or until browned and done. Remove from muffin tin and cool on wire rack.
*White whole wheat flour — for list of suppliers go to www.kswheat.com.
Servings: 12 muffins
Each muffin will be about 230-250 calories depending on the fruit you add....and about 3grams of fiber, again dependant on the fruit. :)
