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Fast Cheap and Easy February 26, 2013  RSS feed

Fast, cheap, easy and healthy - Part 7

By Sherry Matney

Another week of birthday celebrating. I think I have milked this “70” thing about as much as I can milk. My discipline was somewhat better this week than the week before but still not where I should be. I told you last week I was not going to step on the scales until this morning and I so hoped it would be, at least, where it was on the week before all this birthday mess started. But alas, not to be. I am up two pounds from the lowest weight, which means the scales say “151” again.

Remember, this column began on January 15, when I divulged my weight was 154. In hopes of using you as a way to force accountability, my weight goal is 145 and blood sugar goal below 100. According to information on My Calorie Counter from Everyday Health, I should weigh no more than 149 to be within a healthy range, and while I am a few pounds above that weight, my sugar count was 99 for the first time in years. So let’s celebrate!! But not with food.

This week I walked twelve miles, most of them outside. I love TV, especially things like “The Good Wife”, “Bones”, “NCIS”, and my very favorite “Chopped”. I find that if I walk on the treadmill while I am watching one or two of these shows, I hardly know I’m exercising and I don’t feel guilty about sitting for two hours. The key to being able to hear is to get a set of “TV ears”. They work great and you can hear over the treadmill.

The link below will take you to the utube video.


Enough about me. How are you doing? I have had several ladies tell me that they are about to turn the big 70 and really have mixed feelings about it. I’ve had others say that, as a result of reading this column, they have begun walking or otherwise exercising. Hopefully, everyone is becoming aware of eating better, if not less; of looking at labels and watching sugary foods and drinks.

A few weeks ago Mac came to my house and we made a few, very funny, videos for leoncountytoday.com. One of the videos was on making whole wheat bread. I am a believer in the benefits of whole wheat bread, brown rice and old-fashioned oat meal. Those are grains that have been used and abused to meet the demands of our busy lives.

On another week I’ll proclaim the value of brown rice and oats but this week whole wheat gets the spotlight.

I began cooking whole wheat bread about ten years ago when my daughter-inlaw introduced my family to the extraordinary food. I purchased a wheat mill, a Bosch Universal Dough Hook, fifty pounds of wheat berries and made my first batch. The bowl on the Bosch is big enough that I make 5 loaves of bread per batch. Because we don’t use nearly that much before it goes bad, there are no preservatives, I slice the bread and freeze it immediately. This does two things, it keeps the bread fresh so that it tastes like fresh baked bread, and it keeps me from eating a whole loaf.

Although it may not be practical for you to buy a mill and a mixer, they are fairly expensive, you can make good whole wheat bread with the whole wheat flour you purchase at Brookshire Brothers.

The word “whole” refers to the fact that all of the grain is used and nothing is lost in the process of making the flour. This is in contrast to white, refined flours, which contain only the endosperm. Because the whole flour contains the remains of all the grain, it has a textured, brownish appearance.

Whole-grain wholewheat flour is robust, fullfl avored flour containing vitamins, minerals and protein. Whole-grain whole-wheat flour is more nutritious than refined white flour but it has a shorter shelf life than white flour.

On the video on leoncountytoday.com I already have the bread made and show several ways to use the dough. Today, I am supposing that not everyone has access to leoncountytoday.com so I will tell you how to make the bread, from scratch and then compose a regular loaf, a cinnamon loaf with Splenda, seasoned bread sticks and pizza dough.

Again, you do not have to grind your wheat but I do so that is how I will relay it to you. Whole Wheat Bread

I begin by grinding about twelve cups of wheat berries to make about 15 cups whole wheat flour. 9 cups whole-wheat flour 3 tbsp dry yeast 3 tbsp dough enhancer (optional) 6 cups warm water

Mix together in machine for one minute then turn off machine and let sponge for 10 minutes. At end of 10 minutes add 2/3 cup canola oil 2/3 cup honey (local if you can find it) 2 tsp salt

Turn on the machine and add, one cup at a time, about six more cups of whole wheat flour. Don’t let it get too dry. Stop adding flour when the dough begins to pull away from the sides of the bowl. Let the dough knead for 10 minutes then turn off the machine and turn the dough out onto an oiled counter top. Divide into five sections and get creative. To make a regular loaf of bread, form the 1/5 th ball into a loaf and place in a loaf pan sprayed with baking spray. Let rise about one hour then bake at 350 degrees for 30 minutes.

To make cinnamon bread take 1/5th ball and use pastry roller to roll dough about 8” X 16”. Sprinkle with cinnamon and sugar or Splenda then roll long side to make a long roll. Holding roll in each hand twist to form a twisted loaf. Place in pan sprayed with baking spray. Let rise about one hour then bake at 350 degrees for 30 minutes. You can also use cooked fruit or jelly for the filling. Paul loves pecans in everything so I often add nuts to the cinnamon and sweetener.

This dough makes delicious pizza dough. Take 1/5th ball of dough and place on a sprayed cookie sheet or pizza pan. Using the pastry roller, roll dough to sides of pan. Prick dough with fork. No need to let this rise. Pop into oven at 350 degrees for about 10 minutes. Let cool then wrap and freeze. Top with your favorite pizza toppings, put back into oven and bake until pizza is ready. This makes a fairly thick dough. If you prefer thin dough simply use less dough and roll it thin. It will be a little crispier using this method.

To make seasoned bread sticks cover a cookie sheet with butter or oil, garlic salt or powder, seasoning salt, your favorite seasonings. Place 1/5th ball into cookie sheet and roll to edges of sheet. Sprinkle the same seasonings on top and bake. Cut into strips about 1” X 6”. These are great with spaghetti or salads.

I’ll let you decide what to do with the fifth loaf.

Until next week. Walk, drink water, don’t eat without thinking and be happy.

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