I used to exclusively be a white bread girl. Before our switch to real food I would have rather skipped bread all together (and did on many occasions) than eat store-bought “whole-wheat” bread. So the point is I understand it’s not easy to transition from the taste and texture of white bread to whole-wheat, which is exactly why I want to share these tips with you. If you have any other advice please share it in the comments below!
- Don’t settle for mediocre whole-grain products.
One of the reasons I used to despise whole-wheat sandwich bread was because I’d never tried “good” bread before. Even today I would not like the taste of packaged grocery store whole-grain bread that can contain as many as 40 ingredients (including lots of unnecessary additives). This type of bread was designed to have a long shelf life…not to taste good. So skip the supermarket and look into your local bakery options instead. Or if you’re really handy in the kitchen try making some homemade bread yourself! It only takes 4 or 5 ingredients to make “real” whole-wheat sandwich bread.
- Go for a lighter variety of wheat.
When baking, try using King Arthur’s White Whole-Wheat Flour as opposed to just straight up whole-wheat flour. Even though it has the word “white” on the label this flour is not a trick. It is still 100% whole-grain it’s just made from a lighter variety of wheat than typical whole-wheat flours, and it’s a great place to start if you prefer the taste of white flour.
- Mix the old with the new.
If whole-wheat pasta is getting shunned at your house then try mixing both white and whole wheat pasta together for a few weeks. You could even start small by only making a third or a quarter of the dish be whole-wheat pasta. The bottom line is eating some whole grains is better than none! This same tactic could be applied to both brown rice and whole-grain flour as well.
- Branch out and try some new grains all together.
If your family is really pushing back on making the switch to whole-grain pasta and rice then how about trying a new grain all together? Take a break from the usual and cook some quinoa, whole-wheat couscous, barley, or whole-grain polenta for a side dish instead.
- Add some character.
Even the most die hard real foodies get tired of plain brown rice so try to switch things up a bit by mixing in a sauce (like soy sauce or homemade cheese sauce), adding some spices (like cilantro or garlic), or throwing in some toasted nuts/seeds (like almonds or sesame seeds). Changing the flavor can make it a whole new side dish.
- Use a sweet disguise.
Ease your family into whole-grain by disguising them in foods that are on the sweeter side. Instead of just going for the basics like pasta and rice try making some whole-grain blueberry muffins, sweet zucchini bread, or banana pancakes. With all the added spices and the help of some honey (or overly ripe bananas) maybe no one will even notice that something is different. Please just do me a favor and tell them what was in it afterward!
P.S. – Today is the last day to get the “lunchbox meal plan” deal from The Fresh 20!
I agree with the suggestion above that a sudden complete change to whole grains can cause havoc to those who aren’t used to having any whole grains. My spouse grew up with a post-war-type bland UK diet with no whole grains and very little fruit or veg. When he moved to Canada and I served tons of all of those things every day, he couldn’t handle it and felt really ill! I had to back off and re-introduce them all gradually. Two years later we are both about 90% Real Food people. I am very proud of him
Here’s some information on soaking grains and why you should do it. Also, the sourdough process is the easiest and most effective way – plus, it’s a great bread for sandwiches if your family members don’t like the whole grain flavor.
http://www.thenourishinggourmet.com/2012/01/whats-the-fuss-about-soaking-grains-explanation-and-research-shared.html
Here is another awesome blog – her post breaks the process of making and understanding sourdough down so that it seems less overwhelming.
http://nourishedkitchen.com/sourdough-tips-and-tricks/
If you grind your own wheat, you can also take advantage of the kinds of wheat that are available. Hard white wheat has a milder flavor than hard red (or turkey) wheat. You can also use soft white wheat in things like waffles, tortillas, biscuits, cookies — anything that uses baking poweder instead of yeast as the leaven. If you grind it fine enough, it is hard to tell that you’re eating whole wheat.
Hi, this has nothing to do with wheat bread, but I have a question for you about preservatives found in canned/boxed foods. I understand about reading labels, but I’m not sure about the use of all natural ingredients except for a preservative like in jarred applesauce and canned coconut milk. My family is going to begin a 30 day real foods diet on June 6th. we may ease into it though instead of starting hard core from the start.
I just try to purchase foods that have the least number of ingredients possible so I would read all the applesauce jars and get the best one. There may not be one available at your store without a preservative (depending on the selection) so just make the best choice out of what’s available!
Hi! I’m new reading your blog, and I used a website that you posted to find a local bakery…the closest one is 150 miles away! Are there ANY store brands that you would recommend?
Hi Dakota. The Ezekial breads are good. Trader Joe’s also has a few whole wheat bread options as well. Good luck. Jill
Nevermind, I found your recipe that you posted from Deliciously Organic
I didn’t read all the comments but wanted to share an article I read about whole wheat. This was the biggest reason I cut out ALL whole wheat and bread out of my diet and have since combined with cutting out other processed food I lost 25 lb’s in the first 2 months!
http://drhyman.com/blog/2012/02/13/three-hidden-ways-wheat-makes-you-fat/
I would really love to hear what you think about it.
I look forward to exploring more of your links and suggestions.
April
Hi April. Thanks for sharing the article. I have heard many different opinions on gluten, but, I know Lisa and her family do not exclude it from their diet. Of course, if there is a food allergy or sensitivity, that would be a reason to exclude it. Jill
Great post!
I am wondering about using spelt flour, is it acceptable in place of or with whole wheat? Are there any other acceptable whole grain flours that I could use as well?
Thanks so much . I love this site
Hi Donna. Yes, spelt flour should be fine. Millet flour is also good as is buckwheat flour. Those are just a few that come to mind. You may want to check if all flours are used in the same ratios however as whole wheat flour. Good luck. Jill
My husband hates most food that’s not jam-packed full of artificial flavors and chemicals, but I did get him switched over from Wonder Bread to Aunt Millie’s whole wheat. He also eats real cheese now instead processed American slices. It’s a start and every little bit helps!
Is this for a 2lb machine? If I could have the ingredients for a 1 and 1/2 lb machine that would be very much appreciated!!
Hi Rachel. Yes, the whole wheat bread makes a 2lb loaf. I suppose you could just cut the recipe in half for a 1lb machine. Jill
I’ve started making whole grain bread from scratch. Im shocked how easy it is! The recipes Ive found are for several loaves but I just put them in the freezer and take out when ready to use. Thanks for urging me to eat – and make- real food!
After nearly seven years with specialists and different treatments, we have finally discovered that our oldest son’s GI problems are due to a severe lactose intolerance. He is to avoid all processed foods and has been given a whole grain/high fiber diet. We’re just embarking on our journey of eating “real”, so I can’t tell you how much I appreciate this blog and all of the readers’ comments. This article is especially helpful as I now have to make all of our baked goods from scratch to avoid lactose and also chemicals that are so rough on him, especially. It’s a steep learning curve. Thanks for the knowledge!
My first grader is a pasta nut! We had trouble switching to ww pasta at first, but I started cooking it for a minute longer than the directions said. We would make our white pasta al dente. But the ww tastes a little better a little more cooked. Now it isn’t a problem!
If you’re not prepared to make your own bread yet — Harper’s Homemade Honey Wheat is really good and really cheap. It only has 6 ingredients.
http://www.harpershomemade.com/nutrition.html
Do you have any tips about replacing white flour and white sugar in bread-maker recipes? These recipes are typically very finicky and I am hesitant to play with them unless given advice on how. Thanks!
Hi Helene. I agree it is very tricky to replace the ingredients in bread. Have you seen these bread recipes…http://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/ and http://www.100daysofrealfood.com/2011/05/25/recipe-whole-wheat-cinnamon-raisin-bread-for-bread-machine/cinnamon-raisin-bread/. Jill
Thank you!
I lost 102 pounds and wrote a book-Final Weight Loss (now selling on Amazon). One of the main recommendations in my book is switching to whole grain bread. The best bread I have found is Dave’s Killer Bread made with Oregon whole grains and seeds.
I was directed to your website by a friend. Reading through your posts, as well as the comments, I notice you do not discuss traditional preparation methods, especially in regards to grains. I noticed the few times it was mentioned in comments, you seem to not be aware of traditional food preparation. Considering this post is not very recent, I was wondering if you have done any research in this area? If so, what are your thoughts about such methods as sprouting, soaking etc? From my research, it appears that whole grains are pretty dangerous long term, if not properly prepared. Although I realize everyone’s gut is different and can handle foods differently, as well. Thanks in advance.
You are right – we do not soak or sprout our grains. If we had digestive issues it would certainly be something I would consider, but our family does not have any issues with digesting whole grains. I also personally feel like I am as far down the “real food path” that I want to go and is realistic for me to maintain.
I’m still figuring out where I stand on whole grains. Some, like Wheat Belly’s Dr. Davis, would argue no whole grains. Since modern whole grains are still quite processed. Right now, I’m including them in my diet in moderation and experimenting with variations on traditional whole wheat. One I would recommend trying is Kamut. It’s a form of whole wheat, but with much more protein. And apparently, many with gluten issues can even tolerate it. I purchased a box of Kamut pasta at my local grocery store the other day and really like it. It’s got a slightly sweet, nutty taste and isn’t as heavy as regular whole wheat Maybe it’s just psychological, but I even felt a little energy boost after eating it – as opposed to the usual post-pasta slump.
[...] Making a few easy substitutions in your diet helps you reap the nutritional benefit of whole-wheat flour without sacrificing the foods you love. Lisa from 100 Days of Real Food has some great tips on how to ease into the switch to whole grains. You can read her post here. [...]