Healthy Food Doesn't Have to Taste Like Sticks and Leaves

I love food.  I love healthy, wholesome food.  I mean, really.  I love it.  Searching for the perfect recipe, the prep work, the actual cooking, and of course, eating.  I like knowing what I'm putting into my body is fueling me, giving me the proper nutrition and setting a good example for my sons.  Preparing healthful food for my family is one of the most important things in my life.  My boys are used to meals containing various beans, grains and pretty much any vegetable under the sun.  I'm not saying they gladly eat everything with nothing but praise for their caring, loving mom, but it's on their plates and our house rule is three bites, no matter what.  (Oh, and usually by that third bite, they've decided they do like it after all.) 

Do you bake?  Our favorite recipes for muffins, breads and pancakes (ok, pancakes don't really count as "baking") usually call for white flour.  White flour is stripped of the most nutrient-rich part of the grain.  White flour also reacts in the body much like sugar does, by raising your blood sugar levels, and then the quick drop.  Ever had a sugar crash?  This change in blood sugar levels can then cause hunger, which can lead to overeating.  I don't need to tell you what overeating leads to.  Because of these effects on the body, a whole grain flour is a better option. 

When baking, try substituting whole wheat pastry flour for the white flour. The pastry flour has the same nutrients as whole wheat flour, but is milled a little finer, so the texture is similar to that of white flour.  The taste difference is minimal.  I would be very surprised if an unsuspecting family member even noticed! 

Pancakes are a staple in our house.  A batch of hearty, whole wheat pancakes lasts for a few days, and makes for an easy, quick, yet healthful breakfast.  Here's my pancake recipe, which I've taken from The Tassajara Bread Bookand tweaked just a little.  Give these a try!

Our Favorite Pancakes

2 cups whole wheat pastry flour

3 teaspoons baking powder

1 teaspoon salt

1/2 cup ground flax

1 tablespoon honey

2 cups milk

1/2 cup applesauce

1/2 cup (one small) mashed banana

2 eggs

Mix flour, baking powder, salt and flax.  In separate bowl, mix milk, honey, applesauce, mashed banana and beaten eggs. 

Combine milk mixture with the dry ingredients until just blended.

Cook on griddle or frying pan.  May be made any size or shape. 

*Go crazy and add crushed walnuts or pecans to the mixture!

Try making a few healthy changes to the way you bake.  Here are some ideas:

Switch white flour for whole wheat pastry flour.

Instead of oils, try using applesauce or fruit puree to cut down on fat and add flavor.

Add some ground flax for omega 3's and a slightly nutty flavor.

Try substituting honey or agave nectar for sugar.

Find a few key recipes that become staples in your house.  Baked goods are much more economical than pre-packaged snacks.  Bake double batches and freeze the extras. 

I hope this is helpful.  Please e-mail me or comment with questions, or other ideas.  Happy baking!

 

 

Comments

[Sarah]

Pancakes are a staple in our house, too. We'll be trying this recipe out on Saturday morning! It sounds great. I'm always looking for a good, wholesome recipe. Thank you!!

[Jessica Herling]

We LOVE pancakes too! I have an eggless recipe that I have been using because of Gavin's allergies, a few months ago I took the plunge and switched to whole wheat flour, no one even noticed or complained. I have been doing it ever since. My question is...(((drum roll))) What is the difference between Whole Wheat Pastry Flour and Whole Wheat Flour (which is what I have)? I had a recipe for apple spice muffins from last months Yoga Journal I made last week and it called for Whole Wheat Pastry Flour, I used what I had and they came out fine but I am super curious now!!! :)

[Jessica Herling]

HA! HA! HA! So funny thing is I ACTUALLY read the Post after the recipe and posting my question! I would like to take my question back as I now know the difference between the flours from actually READING your post!!! You are so damn thorough!