Introducing Wheat into my diet

[5ft Diva]

I was just talking to someone today about needing to incorporate more wheat into my diet but that every time I start to I get sick (a.k.a. an upset stomach). I was wondering if you don't eat very much wheat, 1) how much would you suggest starting out w/ and 2) how much would you increase it by when you can start taking more?

[Erudite]

Uh, 5D, I'd think you'd want to check that out with a doctor. If you're getting an upset stomach from food, you might be looking at an allergy or even celiac's disease. And those both have to be treated carefully to do them right. You should probably read up on it and figure out what boat you're in. Report back, though, because I'm curious about the answers to your questions. We eat a lot of wheat here, so I wouldn't have a clue where to start if we didn't.

[Meticulous madness]

I agree about getting in to see a dr. about stomach issues! That doesn't sound fun.

Our family isn't huge on wheat. I'd like to be much better about it. So, I'm interested in what others have to say about incorporating it slowly, also.

So far, I have just started accumulating recipes for things that I like that I've tried. And we do eat a good amount of fresh wheat bread (albeit in spurts).

Also, we use Dough Enhancer and it really seems to "lighten" the taste/texture. So, that might be a helpful item to have, for moving over to the "wheat" world.

[runamyrun]

How do you use dough enhancer and what is it for? I have seen it at the store, and a few people have mentioned they use it, but I haven't bought it because I didn't know what it was for.

[Meticulous madness]

You just mix the dough enhancer with your flour (my container's ratio says to mix 2-4 tbsp with 12 cups wheat flour, more or less as preferred). My recipes actually "call" for the enhancer in a certain amount.

I was told you can always use dough enhancer, with any wheat flour you bake with (to lighten the texture and to prolong the shelf life of whatever you're making). I've only used it with my breads.

I thought it was just for wheat flour, but apparently it's used commercially for white bread (and other varieties), to help with crust, taste, texture and shelf life.

[Erudite]

If you guys have the canyon creek cook book from a few years back, I added a whole wheat brownies recipe to it, that could be a delicious start to using whole wheat flour. I think I may have added the full fat version though, and I've completely revised it to cut down the fat. It's great for putting in kids' lunches too. I use so much whole flour in things that my kids don't realize (I don't think) that things "should" have a finer texture. Here's some simple ideas I use that mean we eat a lot of wheat:
- I make carrot cake half wheat half white (and also cut down the oil and eggs) that is good enough that my just turned 6 youngest requested it for his birthday cake.
-I also do 2/3 wheat 1/3 white in my pancakes.
-I add 1 cup of cracked wheat to the last 30 minutes of cooking pinto beans. It takes the place of hamburger and adds a nice nutty taste that my family loves.
- I haven't done it in awhile, but I used to add cooked cracked wheat to taco meat as well. For that though, you have to crack the wheat, then cook it 30 minutes and that makes making tacos a little longer a process than I want it to be. Now I just add a can of black beans (with liquid) to the hamburger at the same time as the spices to up the fiber and nutrients.
- Also, biscuits, muffins, and corn bread...half wheat half white.
Anyway, there's some thoughts for you!

[natickgirl]

I agree that the easiest way to "ease" into wheat is by substituting some wheat flour for some of the while flour in your recipes for cookies, muffins, quick breads, rolls, etc. You'll get used to the nutty taste & dense texture. I also throw in wheat germ or wheat bran whenever I think I can get away with it w/o complaints. Just jumping into cracked wheat cereal or all wheat pancakes can be a shock to your system...definitely ease into it.

[5ft Diva]

Originally Posted by Erudite

Uh, 5D, I'd think you'd want to check that out with a doctor. If you're getting an upset stomach from food, you might be looking at an allergy or even celiac's disease. And those both have to be treated carefully to do them right. You should probably read up on it and figure out what boat you're in. Report back, though, because I'm curious about the answers to your questions. We eat a lot of wheat here, so I wouldn't have a clue where to start if we didn't.

I'll definitely research this and report back on my findings....and possibly go see a dr.