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Whole Grain Benefits

Flavourful, climate-conscious sourdough bread | Borneo Bulletin Online



Jenny Starrs

THE WASHINGTON POST – The pleasant, molasses-like sweetness of Kernza makes it a unique substitute for conventional wheat in baked goods. It’s a domesticated form of wheatgrass that was developed by scientists at the nonprofit Land Institute.

When used in bread, it should be combined with a durum wheat flour, such as bread flour or a high protein all-purpose flour, to ensure a strong structure and a good ascent.

If you increase the ratio of kernza to wheat, the dough will be darker and stickier, and the finished bread will be denser, tougher and more fragrant.

Recipe Notes: As with other bread recipes, precision is crucial. We recommend investing in kitchen scales and opting for weighing ingredients in grams rather than using volume measurements.

This recipe requires an active sourdough starter.

It will take you around two days to complete the recipe, though most of it is time to share. Try to start building the levain in the morning and bake the loaves the next morning.

A loaf of kernza bread. PHOTO: THE WASHINGTON POST

Stored with the cut side down in a paper bag or bread box, any additional bread will stay relatively fresh on your countertop for up to five days.

Then cut all the leftovers into slices and freeze them to toast and eat individually.


The pleasant, molasses-like sweetness of Kernza makes it a unique substitute for conventional wheat in baked goods.

It’s a domesticated form of wheatgrass that was developed by scientists at the nonprofit Land Institute. When used in bread, it should be combined with a durum wheat flour, such as bread flour or a high protein all-purpose flour, to ensure a strong structure and a good ascent.

If you increase the ratio of kernza to wheat, the dough will be darker and stickier, and the finished bread will be denser, tougher and more fragrant.

This recipe calls for 25 percent whole kernza flour to 75 percent bread flour, but you can increase the amount to one to one – that’s 520 grams of kernza to 380 grams of bread flour in the finished dough (taking the bread into account). Flour in the Levain) – to emphasize its sweet, almost nutty taste.

And you can easily swap whole Kernza flour for sprouted Kernza flour.

To maximize the environmental benefits of your bread, try sourcing local bread flour made from a variety of durum wheat such as Glenn, Bolles, Turkey Red, or Red Fife. And once you’ve opened a bag of whole wheat flour like Kernza, keep it in your fridge or freezer for preservation.

This recipe is easy to cut in half if two loaves of bread are too much for your budget – although an extra loaf of freshly baked bread is one of the best gifts you can give.

As with other bread recipes, precision is crucial. We recommend investing in kitchen scales and opting for grams to weigh ingredients rather than using volume measurements.

Go on: This recipe requires an active sourdough starter (see corresponding recipe). It will take you around two days to complete the recipe, though most of it is time to share. Try to start building the levain in the morning and bake the loaves the next morning.

Storage instructions: Stored with the cut side down in a paper bag or bread box, any additional bread will stay relatively fresh on your worktop for up to five days. Then cut all the leftovers into slices and freeze them to toast and eat individually.

For the Levine
– 30 grams of active sourdough starter
– 130 grams of water
– 130 grams of bread flour

For the bread
– 290 grams of sourdough
– 700 grams of water, room temperature, divided
– 640 grams of bread flour, plus more for shaping and dusting
– 260 grams of Kernza flour (whole, unscreened)
– 20 grams of fine sea or table salt

Make the Levain the day before bread is baked (approx. Eight hours before mixing the finished dough): Mix the active sourdough starter, water and bread flour in a large mixing bowl. Mix well with a wooden spoon or flexible spatula, cover and let ferment for six to eight hours at room temperature until the volume has at least doubled.

Start the bread dough
Once the levain has risen completely but hasn’t collapsed, it’s time to mix the final batter.

A good sign that your Levain has peaked is when the bubbles are still protruding above the surface of the mixture instead of sinking into it.

Put 680 grams of the water, the bread flour and the kernel flour on the levain in the large bowl. Mix well with a wooden spoon or flexible spatula to completely moisten the flour. You shouldn’t see any dry pockets of flour.

Pour the salt and the remaining 20 grams of water over the dough, but do not mix in yet. Cover the bowl and let sit at room temperature for 30 minutes for modified autolysis (this allows the flour to fully hydrate and prevents the salt from contracting the dough too quickly, causing it to stretch slightly).

Start kneading
Work the salt and additional water into the dough by squeezing and folding the dough until completely incorporated, then kneading or folding the dough a few times to build the dough firm.

When folding the dough, you want to test its elasticity by picking up one side of the dough, stretching it out as far as possible without tearing, and then folding it back over the dough. Twist and repeat three times, once for each side, to create a series of folds.

The dough stretches less and less as you twist and repeat; That is normal. Scrape off the sides of the bowl, cover and let ferment at room temperature for an hour.

Repeat folding and let the dough rest for another hour.

Repeat the fold a third time, followed by another one hour break for a total of three hours of fermentation time.

At the end of the mass fermentation, the dough is less sticky and smoother, with a few bubbles, while the leaven does its forcing work.

Lightly flour a clean work surface and spread the batter over it. Divide it into two pieces of about 950 grams each.

Take the first piece and knock it into a rough rectangle (about 7 “by 12”) with no air pockets. If you’re using oval banners or bowls, you’ll want to shape batards. Extend the two corners closest to you out and into the center of the dough so that it resembles a bicycle seat.

Then roll the dough into a log shape with the short side facing you, trying to seal and fold the roll to create some tension on the outside of the dough that will help shape and rise.

When you finish rolling, tuck the edges under so that the center is slightly raised. Repeat with the second piece of dough.

If you’re using round bannetons or bowls, you’ll want to shape balls. Extend each corner and into the center of the dough so that it resembles a small packet of dough.

Then fold the dough in half so the smooth side is up and work your hands in a cupping motion around the loaf, your little fingers pressing against the countertop and under the bottom of the dough to make a circle Turn and press the dough into the table surface to create tension.

You should feel and see the surface of the dough tighten up.

If you’re using bannetons, lightly flour the baskets, making sure to dust any burrs. Then lightly flour the tops of the loaves and place in the baskets to ferment, with the seam side up.

If you’re using bowls and parchment paper, make sure the pieces of parchment hang over the sides of the bowls so that you can easily grab and lift them up later.

Place the loaves seam-side down and smooth side up in the parchment-lined bowls for easy transfer.

Let rise on the counter for an hour, then cover the dough and place in the refrigerator for four to 24 hours.

Baking day
Place the baking sheet in the middle of the oven and place a large Dutch Oven with a lid on top.

Preheat to 450 degrees for at least 30 minutes.

Carefully remove the heated Dutch Oven from the oven. If you’re using a banneton, you can either carefully twist the loaf into the Dutch oven or onto an extra piece of parchment paper, with plenty of extra paper around the edges to make sure the smooth top is facing you.

This can be useful if your casserole is particularly tall and you don’t want to reach in to scratch your bread. Score the loaf by making three deep cuts parallel to each other in the top of the loaf with a lame, razor blade, or sharp knife, paying attention to the hot sides of the casserole.

If you’re using parchment, then carefully grab the extra paper by the sides like a loop and slide the parchment-lined loaf into the hot Dutch Oven.

Put the lid back on the Dutch Oven and put it back in the oven. Bake with the lid on for 20-25 minutes, then remove the lid and bake for another 20-25 minutes to set and brown the crust.

The loaf should sound hollow when knocked.

Take the loaf out of the Dutch Oven, place on a wire rack and repeat the scoring and baking process with the second loaf. Let the loaves cool completely for about two hours before cutting.

Whole Grain Benefits

For the 55-and-over crowd, March 27-April 3, 2022 | Local News



For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.


  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.


Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.


  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.


  • Noon to 3 pm Thursdays.


Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.


The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.


  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.


  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.


  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.


  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.


  • Chef’s choice — regional favorites will be served.


If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at or 217-359-6500.


Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice



By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?



In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.


Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!


When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.


Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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