Here is a recipe packed with fiber. This is one of my favorite recipes.For a two pound loaf:One and ¼ cups plus 3 tablespoons of room temperature water
One large egg
One tablespoon blackstrap molasses
Two tablespoons honey
Two tablespoons butter
Four and ¼ cups whole wheat flour
Two tablespoons dry milk
1 and ½ tablespoons salt
Two teaspoons bread machine/fast rise yeastFollow these instructions. Use the whole wheat setting. Add the liquid ingredients and the butter to the pan. Add all the dry ingredients, except the yeast, to the pan. Tap the pan to settle the dry ingredients and then level the pan pushing some of the ingredients into the corners
In doing some research on the nutritional value of whole wheat flour, I came up with some interesting facts. When researchers analyzed more than 13 international studies involving more than 15,000 people they concluded that the people that got the most fiber had a substantially lower risk of developing colon cancer. Researcher also estimated that if people would increase their amount of fiber intake by 39 grams a day, they could lower their risk of cancer by as much as 31 percent.Our bodies produce an enormous amount of free radicals on a daily basis. Free radicals are harmful oxygen molecules that have lost an electron. These molecules go racing through our bodies grabbing extra electrons wherever they can find them. In the process they damage cholesterol in the bloodstream. This makes the blood sticky and more likely to stick to the artery walls and cause a heart attack. Researchers have found that people who ate more whole wheat bread had a much lower risk of heart disease.Honey has trace amounts of minerals and B vitamins. In larger quantity consumption honey can aid in the speed of healing wounds, ease ulcer pain and relieve constipation and diarrhea.
Blackstrap molasses is an excellent source of manganese and copper. It is a very good source of iron, calcium, potassium and magnesium. In addition, blackstrap molasses is a good source of vitamin B6 and selenium. When using the above recipe I sometimes increase the molasses to two tablespoons and add ¼ c sun flower seeds.This recipe is one that I use two or three times a week. It takes less than fifteen minute to prepare. There is very little clean up, just a few utensils. We toast it for breakfast in the morning adding a little peanut butter. The grand children love it and you know they are getting the nutritional benefits that are needed to grow up healthy.