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Healthy Whole-Grain Bread Menu

Martha Stewart Living, October 2006

Bread is one of the most basic and satisfying foods around. And when it's made with whole grains, it's also among the most healthful.

Whole grains are just that -- grains with their bran, germ, and endosperm intact. When grains are processed, such as wheat for flour, the bran and germ are often removed. Keep the grains whole, however, and their health benefits stay intact, too.

"Whole grains contain a variety of substances that work together to reduce the risk of heart disease, certain types of cancer, and type 2 diabetes," says Len Marquart, a nutrition scientist at the University of Minnesota.

Ten-year data from the landmark Nurses' Health Study showed that women who ate the most whole-grain foods, including bread, had a 30 percent lower risk of heart disease compared with those who ate the least.

We've developed a recipe for flavorful whole-grain bread (bake it in the oven or a bread maker) and four ways to use it. Enjoy French toast for breakfast and a hearty sandwich at lunch, and you'll have enough loaf left for a dinner of breaded catfish and a salad with whole-grain croutons. That's great bread, no matter how you slice it.

High in fiber, whole-grain foods satisfy the appetite on relatively few calories. This toothsome bread is made with whole-wheat flour, whole cornmeal, and rolled whole oats. Do you know? Words such as wheat and multigrain don't necessarily mean a bread is whole-grain. At the store, look on the ingredients label for the word whole, as in whole wheat.

Whole-Grain Bread
Whole-Grain French Toast
Turkey Sandwich With Herbed Farmer Cheese, Sprouts, and Tomato
Breaded Catfish Fillets With Braised Swiss Chard
Arugula and Roasted-Vegetable Salad With Whole-Grain Croutons