Bread, pasta, bagels, crackers, cakes and muffins only begin to describe the list of foods made with whole wheat. Wheat is generally classified as spring or winter wheat. Within these two groups, wheat can be further defined as hard or soft, depending on the grain's texture. The colour of the grain is white or red with reflections of amber.
Wheat, in its unrefined state, has a host of important nutrients. To receive all these it's best to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.
Just as rice is the dietary staple of Asia, wheat is the staple in many other regions of the world. It is estimated that approximately one-third of the world's people depend on wheat for nourishment.
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Whether purchasing wheat flour in bulk or in a package, make sure there is no moisture. Wheat grain should be stored in an airtight container in a cool, dry and dark place. The optimal way to store wheat products such as flour, bulgur, bran and germ is in an airtight container in the refrigerator as the cooler temperature will help prevent them from becoming rancid.
Whole wheat is a good source of dietary fibre and manganese. It is also a good source of magnesium. If you select 100 per cent whole wheat products, the bran and wheat germ will remain in your meals, and the health benefits will be impressive!
Eating foods high in insoluble fibre such as cereals and breads made from whole wheat can help women avoid gallstones
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Now, for a recipe.
Whole wheat masala chilla
(An Indian pancake made with flour)
Ingredients
Whole wheat flour: 150 gm
Tomato chopped and deseeded: 25 gm
Onion, finely chopped: 25 gm
Coriander leaves, finely chopped: 25 gm
Green chilli, chopped and deseeded: 10 gm
Salt to taste
Sugar: 5 gm
Black pepper, crushed: 10 gm
Method: Make a batter using whole wheat flour, salt, water and sugar and allow it to ferment overnight. Add the chopped onion, coriander leaves, green chilli, tomato and black pepper. Heat a griddle and grease it with oil. Pour a ladle/desired quantity of batter on to the heated griddle; sprinkle oil and allow it to cook. Turn it to the other side and cook it the same way. Remove it once it turns a golden brown colour. Serve it with ketchup or chutney.