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Soft PretzelsWhen you think of whole grains do you only think of brown bread? Well, while some, but not all brown bread is made from a whole grain, that is not all the whole grains that you can choose to eat from this high energy food group.  We should be eating whole grains as the main fuel our bodies need to run on all day. Whole grains give us fiber, B and E vitamins, and important minerals such as magnesium, zinc, and folic acid. Eating high fiber foods can help you maintain or even loose weight because they help you feel full.

 

Beyond brown bread…stock up on these whole grains:

Whole wheat pasta, crackers and tortillas.

Oatmeal

Brown rice or wild rice

Popcorn and whole cornmeal

Bulgur, barley, quinoa, millet, polenta, and amaranth

 

Most foods in this group are now offered in a whole grain or whole wheat version. Read the label! Some brown breads are only brown because of added caramel coloring. Look for “whole grain” or “whole wheat” as the first ingredient on the label. 

 

In a recipe, you can often substitute whole wheat flour for part of the recipe’s all purpose flour without changing the final product.  The ratio for making this substitution is 1:4.  In other words, if the recipe calls for 1 cup flour you can substitute ¼ cup whole wheat flour and ¾ cup all purpose flour.  Here is recipe for soft pretzels where I have substituted whole wheat for part of the flour.  This recipe is a great snack food and is fat-free!  Also a good recipe to make with kids.  They will love to roll out the dough!

 

Soft Pretzels

 

1 packet dry yeast

1 ½ cups warm water

1 teaspoon salt

1 tablespoon sugar

1 cup whole wheat flour

3 cups all purpose flour

1 ½ tablespoons sesame seeds (optional)

cooking spray

1 egg, beaten

coarse or kosher salt

 

Pretzel DoughPreheat oven to 425 degrees.  In a large metal bowl, dissolve yeast in warm water.  Add salt and sugar.  Add flour and knead until smooth.  Break dough into small pieces.  Roll each piece into thin ropes about 6 inches long.  Twist into pretzel shapes or shapes of your own.  Spray cookie sheet with cooking sprat.  Place pretzels onto cookie sheet.  Brush with beaten egg and sprinkle generously with coarse or kosher salt.  Bake for 15 minutes or until light golden brown on top.

 

Makes 24 pretzels

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