Wholemeal Recipe

This pastries is not made of wholemeal flour

• Whole grain contains the bran, germ and endosperm of the grain while wholemeal contains the same but is finely milled, giving a finer texture.
• Whole grain provides numerous health benefits and may reduce the risk of chronic diseases such as cardiovascular disease, cancer and diabetes.
• The refining process of grains can lead to the loss of more than half of the dietary fibre and folate (a B vitamin), as well as the loss of almost all of the mineral selenium and phytochemicals.


Maybe you are looking for wholemeal recipes for it goodness, so try some recipes below. I got it from www.nst.com.my. Nice huh?


Oatmeal Muffins (Yield 12 muffins)


You’ll need:
1 cup oatmeal
¾ cup plain flour
¾ cup wholemeal flour
1½tsp baking powder
½ tsp baking soda
½ tsp salt
¾ cup raisins
⅓ cup unsalted butter
½ cup brown sugar
2 large eggs, lightly beaten
300ml plain yogurt or reduced fat milk
10ml (1 tbsp) cooking oil for greasing muffin pan


Method
1. Grease a 12-cup muffin pan with oil, or line with muffin paper liners.
2. Preheat oven 180°C.
3. Combine plain flour, oatmeal, wholemeal flour, baking powder, baking soda and salt together in a bowl. Mix well.
4. Add raisins and set aside.
5. Cream brown sugar and butter until light and fluffy. Then add eggs, one at a time.
6. Continue to beat until the butter batter looks smooth. Add yogurt or reduced fat milk and stir.
7. Add half the flour mixture and stir. Pour in the other half and gently stir until just combined.
8. Do not over-mix the batter, it is all right if the batter looks a little lumpy. Over mixing will cause the muffins to become chewy.
9. Pour into the greased muffin pan and bake for 20 minutes or until a toothpick inserted into the centre comes out clean.
10. Let stand for 3 minutes and transfer to cooling rack.


Tip: You can add toppings like nuts and bread crumbs for more flavour


Nutrient content per 1 muffin:
Calorie 221 kcal
Carbohydrate 35.0g
Protein 5.8g
Fat 6.6g

Lemongrass Claypot Brown Rice (Serves 3)


You’ll need:
1½ cups brown rice
150g prawn, shelled and de-veined
250 ml (1 cup) chicken broth
310 ml (1¼ cups) water
1 tbsp soya sauce, extra
4-5 dried Chinese mushrooms, soaked & sliced
1½ scallions, sliced thinly, crosswise
½ tbsp ginger, grated
1 tsp garlic, grated (about 2 cloves)
2 fresh lemongrass, cut into 2-inch long, skinny strips (use only the soft inner layers)
Marinate 300g chicken, bite-sized pieces for at least 20 minutes with:
2 tbsp oyster sauce
1 tbsp soya sauce
½ tsp sesame oil


Method
1. Rinse rice with water a few times. Pour rice into a claypot.
2. Add mushrooms, scallions, ginger, garlic, lemongrass, marinated chicken and prawn.
3. Add chicken broth, water and soya sauce. Gently mix everything and cook until all liquid is absorbed.
4. Serve rice warm with chopped cilantro.


Tip: For convenience, you can use an electric rice cooker.


Nutrient content per serving:
Calorie 320 kcal
Carbohydrate 28.9g
Protein 30.3g
Fat 9.6 g

Banana Wholemeal Bread (1 loaf)


You’ll need:
For bread base ingredients
¾ cup plain flour
¾ cup wholemeal flour
½ cup ground almond
2 tsp baking powder
½tsp bicarbonate of soda
½ tsp salt
½ tsp cinnamon
⅔ cup caster sugar


For banana mix
2 large eggs, lightly beaten
¼ tsp vanilla, either pure or essence
100g butter, melted and cooled
2 tbsp yogurt or reduced-fat milk
1 cup (4) ripe bananas, peeled and mashed
For variation, decorate with oatmeal, sunflower/pumpkin seeds or walnuts


Method
1. Preheat oven to 160°C. Lightly grease a 19 x 9 cm loaf tin with butter or line with baking paper.
2. Place bread base ingredients into the bowl of electric mixer. Mix on low speed for about 1 minute.
3. Add eggs, vanilla and melted butter. Beat on medium speed for 3 minutes. Remove bowl from mixer and fold in milk and banana by hand. Do not over mix the mixture, it is  all right if the batter looks lumpy.
4. Pour the mixture into the prepared tin and bake for 50 minutes, or until a toothpick inserted into the centre comes out clean. Cool in tin for 5 minutes.
5. Transfer to a cooling rack. Slice into 12 pieces.


Tips: You can use other nuts or seeds like walnuts or sunflower and pumpkin seeds instead of ground almond or a mixture of them.
Instead of baking in a loaf tin, you can use cupcake liners and bake for 30 minutes.


Nutrient content per piece:
Calorie 228 kcal
Carbohydrate 30.3 g
Protein 4.5g
Fat 9.9g

Banana-Mango Breakfast Smoothie (Serves 1)


You’ll need:
125 ml (½ cup) milk
½ medium mango, diced or sliced
1 medium banana, diced or sliced
2 tbsp oat muesli (or any breakfast muesli of your choice)
Sugar or honey to taste


Method
1. Pour milk into a blender and add mango, banana and muesli. Blend until mixture is smooth.
2. Add sugar or honey to taste. Serve chilled or with crushed ice.


Tip: You can also try a mix of banana and strawberries if you like a more berry-licious drink


Nutrient content per serving:
Calorie 300 kcal
Carbohydrate 55.1g
Protein 8.4g
Fat 5.3g

Apricot Wholewheat Cereal Biscuits (Approximately 60 biscuits)


You’ll need:
1½ cups plain flour
½ cup cornflour
1 tsp baking powder
2 cups wholegrain cornflakes, finely blend
2 cups wholewheat cereal, finely blend
1 cup finely chopped dried apricots
¾ cup butter or margarine
½ cup caster sugar
1 tsp vanilla essence
1 large egg
For variation, decorate with cashew nuts, almonds or cherries


Method
1. Sift plain flour, cornflour and baking powder together and stir in wholegrain corn flakes, wholewheat cereal and chopped apricots. Mix well and set aside.
2. Cream butter, sugar and vanilla essence until fluffy. Add egg and beat well.
3. Fold in the batter with flour mixture and mix well until soft dough forms.
4. Roll dough into 1 cm thick and cut with desired cookie cutter. Place dough on lightly greased baking trays, allow room for spreading.
5. Bake in preheated oven at 180°C for 15-20 minutes or until golden brown. Remove from oven and let it cool for 20 minutes.


Nutrient content per serving of three biscuits:
Calorie 162 kcal
Carbohydrate 23.9 g
Protein 2.4 g
Fat 6.6 g


Edited from: http://www.nst.com.my