After weeks of researching and gleaning insight from experienced millers (i.e. my sister and cousin), I have finally milled my own flour! It all started when my sister, Katie, heard a woman speak at her weekly bible study on the nutritional benefits of milling flour. After sharing the information with me, I was immediately hooked! I no longer felt okay about buying "whole wheat" breads at the local supermarket that offered little to no nutritional value. Here are the basics of what I've learned:
1. Bran - the outer layer containing the roughage that helps move unwanted toxins and poisons through your digestive system. The bran also contains many vitamins, minerals, and proteins.
2. Germ - the health center of the grain, overflowing with vitamins B and E, as well as unsaturated fat and protein.
3. Endosperm - the starchy white center. Blah.
Now, whole grains comprise nearly 90% of all the vitamins, minerals, and protein your body will ever need! Unfortunately though, commercially milled products do NOT provide you these nutrients.
Why you ask? Once the whole grain is milled, the oils located in the bran and germ oxidize and turn rancid within just 3 days! So for commercial purposes, both the bran and germ—and all the nutrients contained therein—are stripped in order to allow product shelf life.
Yes, most of the bread you buy at the store is made up purely of endosperm! You’re basically eating gluten, starch, and sugar. For marketing purposes, you’ll see products claiming to be “enriched with vitamins and minerals!” Don’t be fooled. The fact that a product requires enriching is a warning sign on its own. Besides, most of the essential vitamins stripped are not able to be replaced through the enrichment process.
If you're like me, you may be thinking to yourself, "Who has time to mill their own flour??" But I can assure you that milling hasn't been nearly as time consuming as I originally imagined. Yes, it takes longer than picking up a loaf at your local grocery store, but the extra time is certainly worth the added benefits. Plus, if you have a bread machine, it does all the work - you just pour the ingredients straight into the machine and wait for your bread to be done!
If you are interested in milling your own bread, here's what you'll need to get started:
1. Mill - I have the Wondermill and love, love, love it! It's extremely simple to use and takes about 30 seconds - from start to finish -to mill a few cups of flour! Mine was a birthday gift bought off Amazon...you can also check out your local health food store.
2. Bread Maker - Although you don't have to have a bread maker to make your own bread, it cuts out a lot of time and effort needed to prep the bread for baking. Breadmakers can be expensive, so I recommend going on Craigslist and purchasing a gently used one for between $15 - $30.
3. Grain - I buy my grain in bulk (50 pound bags) because it's cheaper in the long run. Keep in mind, whole grains do not expire (only after the whole grain is milled does it have an expiration date). I found a vendor at my local farmer's market that sells bulk grains. Also check out local health food shops. You will probably need to request a bulk size order as most stores won't have 50 lb. bags hanging around. I store the grain in airtight paint containers in a closet. I have both Hard Red Wheat and Soft White Wheat which I usually combine in recipes.
Now you're ready to begin milling and baking bread! Remember, only mill enough flour for what your recipe calls for. Otherwise, it will be nutritionally depleted after 72 hours.
Here is a basic bread recipe to follow:
Ingredients:
1 1/2 cups hot water
1/3 cup oil
1/3 cup honey (local honey is preferred because it helps in preventing allergies)
2 tsp salt
1 egg (optional)
2 Tbs. Lechitin (found at your local health food store)
1 tsp gluten (this makes the bread smooth)
4-4 1/2 cups freshly milled flour (equivalent to 3 cups of un-milled wheat berries)
1/2 cup ground flax (buy whole flaxseed and grind it in a food processor -- do not mill)
1 Tbs yeast
Directions:
Add all ingredients, except yeast, directly into your breadmaker in the order shown above. Make a little burrow in the middle of the dry ingredients and add the yeast. Follow the prompts on your bread machine for making wheat bread. Wha-la, you're done!
Now, whole grains comprise nearly 90% of all the vitamins, minerals, and protein your body will ever need! Unfortunately though, commercially milled products do NOT provide you these nutrients.
Why you ask? Once the whole grain is milled, the oils located in the bran and germ oxidize and turn rancid within just 3 days! So for commercial purposes, both the bran and germ—and all the nutrients contained therein—are stripped in order to allow product shelf life.
Yes, most of the bread you buy at the store is made up purely of endosperm! You’re basically eating gluten, starch, and sugar. For marketing purposes, you’ll see products claiming to be “enriched with vitamins and minerals!” Don’t be fooled. The fact that a product requires enriching is a warning sign on its own. Besides, most of the essential vitamins stripped are not able to be replaced through the enrichment process.
If you're like me, you may be thinking to yourself, "Who has time to mill their own flour??" But I can assure you that milling hasn't been nearly as time consuming as I originally imagined. Yes, it takes longer than picking up a loaf at your local grocery store, but the extra time is certainly worth the added benefits. Plus, if you have a bread machine, it does all the work - you just pour the ingredients straight into the machine and wait for your bread to be done!
If you are interested in milling your own bread, here's what you'll need to get started:
1. Mill - I have the Wondermill and love, love, love it! It's extremely simple to use and takes about 30 seconds - from start to finish -to mill a few cups of flour! Mine was a birthday gift bought off Amazon...you can also check out your local health food store.
2. Bread Maker - Although you don't have to have a bread maker to make your own bread, it cuts out a lot of time and effort needed to prep the bread for baking. Breadmakers can be expensive, so I recommend going on Craigslist and purchasing a gently used one for between $15 - $30.
3. Grain - I buy my grain in bulk (50 pound bags) because it's cheaper in the long run. Keep in mind, whole grains do not expire (only after the whole grain is milled does it have an expiration date). I found a vendor at my local farmer's market that sells bulk grains. Also check out local health food shops. You will probably need to request a bulk size order as most stores won't have 50 lb. bags hanging around. I store the grain in airtight paint containers in a closet. I have both Hard Red Wheat and Soft White Wheat which I usually combine in recipes.
Now you're ready to begin milling and baking bread! Remember, only mill enough flour for what your recipe calls for. Otherwise, it will be nutritionally depleted after 72 hours.
Here is a basic bread recipe to follow:
Ingredients:
1 1/2 cups hot water
1/3 cup oil
1/3 cup honey (local honey is preferred because it helps in preventing allergies)
2 tsp salt
1 egg (optional)
2 Tbs. Lechitin (found at your local health food store)
1 tsp gluten (this makes the bread smooth)
4-4 1/2 cups freshly milled flour (equivalent to 3 cups of un-milled wheat berries)
1/2 cup ground flax (buy whole flaxseed and grind it in a food processor -- do not mill)
1 Tbs yeast
Directions:
Add all ingredients, except yeast, directly into your breadmaker in the order shown above. Make a little burrow in the middle of the dry ingredients and add the yeast. Follow the prompts on your bread machine for making wheat bread. Wha-la, you're done!
2 comments:
Love it!!! I hope you don't mind but I am adding your post to my page since it is the perfect basics of milling I have seen!!!
Thanks Lauren, don't mind at all!
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