No bread merits a place in your Eat-and-Grow-Younger menus unless it is truly protein. And only the 100 per cent whole-grain breads can be protein. The breads, rolls, pan­cakes and waffles made with the recipes given in this chapter may be eaten with the assurance that they do not violate any rules of good nutrition, as do the white-flour and white-sugar products of the oven and griddle; and with the knowledge that these whole-grain breads are contributing valuable pro­teins, minerals and vitamins to your youth-protecting diet.

You will want to use discretion and balance, of course, in the use of breads the same as with any other food. Don't make a meal of nothing but bread and coffee, for example. Or don't stuff yourself on waffles to the exclusion of meats, eggs, cheese, milk, vegetables and fruits. The only proper way to incorporate breads into the Basic High-Protein Menu is by utilizing their protein contribution to augment your total daily quota of protein grams.

The same is true of cakes, pies and cookies. These foods, as commonly prepared, have no place in any diet because the devitalized all-starch white flour and white sugar from which they are made contain no protein, vitamins or minerals. In other words, to eat such highly artificial baked foods is merely to load up the stomach with something that contributes no nutritive elements, and only slows down the digestive proc­essing of other natural foods.

Yet a nourishing cake, pie or batch of cookies can be made with flours and sweeteners that have genuine food value and without sacrificing one iota of their deliciousness. In fact, you've never tasted really wonderful pie until you've eaten one made with a crust of whole-grain flour. And the delicacy and full flavor of a sponge cake or a cheese cake made with whole-grain flours and natural sweeteners can never be equaled by those made with sickly white flour and sugar. You'll quickly discover that confining your consump­tion of baked foods to those made with whole-grains is no sacrifice—rather, it's a taste privilege.

For making cakes, cookies, waffles and pastry crusts, whole­wheat pastry flour is not necessary, provided the whole-wheat flour is sifted three times, and the coarse husks are removed each time from the sifter. Of course, you don't throw away these coarse particles; you replace them in the flour sack to be used for bread-making. A whole-wheat pastry flour is available in some communities. But if you can't find such a product, don't use that as an excuse for falling back on the old devitalized, all-starch white flour, because the triple sifting will give you cakes and pie crusts just as light-textured as the whole-wheat pastry flour. However, if the whole-wheat pastry flour is available at a health food store near you, then by all means use it for greater convenience.

For breads and rolls you may use your own favorite recipes, substituting for the white flour two-thirds whole-grain flour and one-third millet meal. For muffins, waffles and pancakes, substitute half millet meal and half whole-grain flour.

Whole-grain flour may be substituted in any recipe calling for white flour by using approximately one-fifth more mois­ture, and about 10 per cent less shortening. (The whole-wheat flour absorbs moisture more readily than the devitalized white flour.) For instance, if your recipe calls for 2 cups of white flour, ¾ cup of milk and 1/2. cup of shortening, all you have to do in order to substitute whole-grain flour for the white flour is this: Increase the milk by one-fifth (since 1 cup equals 16 tablespoons, ¾ CUP of milk would be equivalent to 12 tablespoons, and an increase o£ one-fifth would be approximately 21/2 tablespoons more milk). Reduce the short­ening by 10 per cent or 1/10 (1/2 CuP shortening would equal 8 tablespoons, and 1/10 less would be 8/10 of a tablespoon, or a very scant tablespoon of shortening).

You may avoid the need for these "kitchen mathematics" by following the basic bread, pancake, waffle, pie, cake and cookie recipes provided below. But each homemaker usually has a favorite recipe which she is loath to give up, so I've given these substitution measurements in order that she may prepare the same old standby baking recipes with whole-grain flours.

From the homemaker's standpoint, another great advantage in whole-grain bread is that it requires no kneading, and is therefore much easier to prepare. It's only the pure-starch, devitalized, white-flour breads that require laborious knead­ing to make them light and palatable.

If you want to increase the protein value of your bread, use all milk, or half milk and half water, and add a beaten egg to the dough. A bread made with egg is also lighter in texture.

BASIC WHOLE-GRAIN BREAD (1 loaf)

3½ cups whole-wheat flour  2 tbsp. butter or cooking oil

2 tbsp. powdered skim milk  2 tsp. salt

¾ cup cold water  dash of nutmeg

¾ cup milk  1 cake compressed yeast, or 1

4 tbsp. honey, brown or raw pkg. dry powdered yeast

sugar  1/4 CUP lukewarm water

Dissolve the yeast in the 1/4cup lukewarm water (be sure it is no more than lukewarm, otherwise you'll kill your yeast) to­gether with sugar or honey, until the mixture looks foamy. Scald the ¾ cup of milk with the ¾ cup of cold water, adding the shortening and salt, then cook to lukewarm. Make sure that the flour is room temperature before using, because cold flour will retard the action of the yeast. Sift the nutmeg and the powdered milk with the flour. Add the dissolved yeast and sugar to the liquid milk-and-shortening mixture, then stir thoroughly into the flour, using a wooden batter spoon. If the dough appears too stiff, add enough more lukewarm water to make a stiff, yet soft, dough. Then place the mixing bowl in a large pan (a dish-pan is ideal) of very warm water, although not boiling. Cover the bowl with a heavy pastry cloth or tea towel, and allow the dough to rise, which usually takes from 11/2 to 2 hours. If the dough is too stiff it won't rise as it should, so you will have to add a tiny bit of lukewarm water to soften up the dough. Before removing from the bowl into a well-greased, large-sized bread pan, stir the dough vigorously with the wooden spoon for about 1 minute. Then place the dough in the bread pan, patting into loaf shape with the spoon, cover, and allow to rise again in a warm place protected from drafts (the oven is a good place) for about 45 minutes to 1 hour, or until it almost doubles its bulk. Bake in a moderate oven (35o0 F.) for about 45 to 50 minutes. If the bread seems to be browning too quickly, turn the oven down. When through baking, immediately turn the loaf out of the pan onto a breadboard or cooling rack, grease the top crust well with either butter or cooking oil (corn or peanut oil is fine for this purpose), then turn the loaf onto its side to cool, covering with a thin cloth. You'll never want to eat "store-bought" bread again once you've tasted this wonderfully delicious, full-flavored bread.

Variations: Use one-third millet meal and two-thirds whole­wheat flour, and increase the sugar or honey to 4½ tablespoons. For raisin bread, add 1/2 cup of raisins to the flour before adding the liquid. A further addition of sliced citron and orange peel makes a delicious fruit bread that is as good as cake, and which is doubly appreciated in lunch boxes. For extra nutrition, add 1/4 cup of raw wheat germ to the flour before mixing in the liquid. This bread may be made without the 2 tablespoons of powdered skim milk, but adding it gives the bread that much extra protein and calcium.

SUNSHINE BREAD (1 loaf)

l¾ cups sunflower seed meal  i1/4 cups boiling water

l¾ cups whole-wheat flour  1/3cup lukewarm water

1/3 cup raisins  1 cake compressed yeast, or 1

2 tbsp. cooking oil or butter  pkg. dry powdered yeast

2  tsp. salt  dash of nutmeg, mace or cin

4 tbsp. honey, brown sugar, or namon

raw sugar

Dissolve the yeast in the lukewarm water, together with the honey or sugar until the mixture looks foamy. Allow the water, to which has been added the fat and salt, to boil, then cool to lukewarm. Sift the sunflower seed meal, flour and spice together, then add the raisins, mixing well. Combine the yeast with the lukewarm water and shortening, then beat thoroughly into the flour. The dough must be well-beaten, yielding a sponge that is soft, yet with some bulk to it. Set to rise as instructed in the previous recipe, and proceed as with Basic Whole-Grain Bread. Remove from pan at once, and treat as instructed in the previous recipe.

TASTY TOAST BREAD (2 loaves)

21/3 cups whole-wheat flour  1 cup water

12/3 cups buckwheat flour 1 cup liquid milk made extra

1/3 cup millet meal or sunflower protein-rich by adding 2 tbsp.

seed meal  powdered skim milk

4 tbsp. honey, or brown or raw 1/2CUP lukewarm water

sugar  1 cake compressed yeast, or 1

3  tbsp. butter or cooking oil  pkg. of

powdered yeast
2 tsp. salt

This bread makes the best toast you ever ate, and it's full of nourishment. Dissolve the yeast, together with 1 tablespoon of the sugar or honey in the 1/2CUP of lukewarm water. Scald the milk and 1 cup water together, then add the remainder of the sugar or honey, salt and shortening. When cooled to lukewarm, mix in the yeast, and beat thoroughly into the three flours which have been sifted together. Beat well for several minutes. If the dough seems too stiff add a little more lukewarm water; or, if too thin, a little more whole-wheat flour. Proceed as directed in the Basic Whole-Grain Bread recipe given above. Bake in a moderate oven (35o0 F.) for about 40 to 50 minutes.

SUNFLOWER ORANGE BREAD

1/4 cup sunflower seed kernels 2 tsp. baking powder

1/2cup pitted, chopped dates 1/3cup, plus 3 tbsp. brown or juice and rind of 1 large  raw sugar

orange 1 well-beaten egg

2  tbsp. butter or cooking oil  enough milk to make a fairly

21/2 cups whole-wheat flour  stiff batter

Add the orange juice and melted shortening to the well-beaten egg, and stir into the sifted ingredients which have been com­bined with the sugar, chopped dates, orange rind and chopped sunflower seed kernels. Then add enough milk (not too cold) to make a slightly stiffened pouring batter, equivalent to the thickness of the average cake batter. Pour into a well-greased loaf or tube pan, sprinkle the top generously with sunflower seed kernels and bake in a moderate oven (35o0 F.) for about 1 to 11/2 hours (less time if a tube pan is used, of course).

SUNSHINE MUFFINS

l/2 cup sunflower seed meal 3 tbsp. melted butter or cook 1/4 cups whole-wheat flour  ing oil

3  tsp. baking powder  3 tbsp. brown or raw sugar, or

¾ tsp. salt  honey

¾ cup milk  1 large egg

Sift the dry ingredients together. Beat the egg well and stir in the milk (honey also, if used instead of sugar) and melted shortening. Combine with the sifted dry ingredients, stirring only enough to hold the ingredients together. Muffin batter should not even be smooth. Overheating causes "tunnels" and an uneven grain, and toughens the muffin. Bake in a 9-muffin tin that has been well-greased and floured, for 12 to 15 minutes in a hot oven (4oo0 F.). Remove the pan from the oven as soon as done, and serve at once with butter. Be sure to fill the pans only about one-third full. For variety, add 3 tablespoons of plumped raisins. Any leftover muffins may be split and toasted under the broiler for a teatime snack.

WHOLE-GRAIN WAFFLES

11/2cups whole-wheat flour  i¾ cups milk

1/2 cup millet meal 8 tbsp. cooking oil or melted

2 tbsp. powdered skim milk  butter

1/2tsp. salt  2 eggs, separated and well1 tbsp. brown or raw sugar, or beaten honey

Sift together the dry ingredients, including the milk powder. Add the liquid milk and sweetening to the well-beaten egg yolks and mix with the dry ingredients. Stir in the melted shortening, and fold in last the stiffly beaten egg whites. Bake on a preheated waffle griddle. If you like your waffles good and crisp, here's the trick: Don't close the waffle iron until the batter stops bubbling. This allows the steam to escape and makes a much crisper waffle than if the iron is closed immediately after pouring in the batter. For variety and extra food value, add 3 tablespoons of raw wheat germ to the batter before folding in the egg whites. Chopped pecans or sunflower seed kernels may also be added for delicious nut waffles. As a variation in the syrups to serve with pancakes and waffles, try mixing 2/3cup honey with an equal amount of heavy sweet or sour cream. This is equally good on cereals. Or melt 2/3 cup of honey in 2/3 cup of hot orange juice with 3 table­spoons of butter, and 1 tablespoon of lemon juice.

NECTAR SPONGE CAKE

6 eggs, separated  2 tsp. lemon juice

11/2cups whole-wheat flour  2 tsp. grated lemon rind

1 tsp. baking powder  1/2tsp. salt

1 cup honey

Separate the eggs, being careful not to get any of the yolk in the whites or they won't beat stiffly enough. Add the salt to the egg whites and beat until they are stiff and stand in little peaks, but are still glossy and not dry. Add the lemon juice and grated rind to the egg yolks and beat until they are thick and lemon-colored. Use a rotary egg beater. Bring the honey to a boil and slowly pour into the egg whites, beating constantly. Fold the egg yolk mixture into the egg whites, then sift the flour (which previously has been sifted three times with the baking powder) over the egg mixture about 1/4 cup at a time, and fold care­fully, and thoroughly, into the batter before sifting in another 1/4 cup of flour, repeating until all the flour is blended into the dough. Do not beat a sponge cake batter, otherwise you will beat the air out of the whites. Place in an ungreased tube pan (an angel food cake pan is ideal) and bake in a moderately slow (325° F.) oven for about 1 hour. Turn the cake pan upside down on a cooling rack so the cake will loosen from the sides of the pan as it cools and gradually drop out. Serve plain, with crushed fruits and whipped cream, or with fruits and a custard sauce. This non-fat cake is allowable in small portions on a reducing diet.

SESAME SEED COOKIES

1/4 cup whole-wheat flour  1 egg, well-beaten

1/2 cup brown or raw sugar  pinch of salt

1/2tsp. baking powder  1/2tsp. vanilla or almond ex-

1/4 cup (4 tbsp.) butter or mar- tract

garine  1/2 cup sesame seeds

Cream the shortening and sugar together until very fluffy, then add 1 tablespoon of the sifted dry ingredients before mixing in the well-beaten egg, flavoring and sesame seeds (these may pre­viously be browned slightly in the oven if desired) before blend­ing in thoroughly the remainder of the flour which may or may not be triple-sifted, according to your taste. (For a thicker, softer cookie use 1/3cup of flour.) Drop by small spoonfuls, widely spaced, onto a greased and floured baking sheet or cookie pan. Bake about 8 minutes at 375 ° F. The recipe as given yields a thin, crisp wafer.

SESAME DATE BARS

1 cup dates, chopped  4 tsp. whole-wheat flour

1 cup sesame seeds, browned  ¾ CUP brown or raw sugar

(chopped sunflower seed ker- 2 eggs, well-beaten

nels may be used instead)  1/4 tsp. vanilla

1 tsp. baking powder

Beat the eggs very well, then add the sugar, and continue beating. Stir in the dates and sesame seeds, blending in last the flour well-mixed with the baking powder. Spread the dough in a shallow greased pan. Bake in a very slow oven (25o0 to 2750 F.) for about 15 to 20 minutes. While still hot, cut into small bars or squares. These cookies are almost a "candy bar," because they contain so little flour, yet the sesame seeds and eggs give them a high-protein content.

GRANDMOTHER'S MOLASSES COOKIES

1/2cup butter or margarine  4½ cups whole-wheat flour

1 cup dark brown or raw sugar 2 tsp. soda

1  cup thick sour cream  1/4 tsp. nutmeg

2  eggs, well beaten  1/4 tsp. cinnamon

1 cup molasses (dark sorghum  1/8 tsp. cloves

or pure cane, and for a dif- dash of ginger

ferent flavor try maple

syrup)

Cream the sugar and shortening until fluffy, then gradually beat in the molasses, 2 tablespoons of the sifted dry ingredients (except the soda), and the well-beaten eggs. Mix the soda with the sour cream, and add gradually, alternating with the sifted dry ingredients. Chill in the refrigerator for several hours, then drop by the tablespoonful onto a well-oiled cookie sheet or shallow rectangular pan. Bake in a moderate oven (35o0 F.) for about 12 minutes. This recipe makes about 6 to 7 dozen of the kind of molasses cookie that grown men dream about having eaten at "grandmother's house."

SOUR CREAM PIE CRUST

1/2cup sour cream (ice cold) 1/2 tsp. almond extract

1/4 tsp. soda  11/4. cups whole-wheat flour,

3 tbsp. soft butter  triple-sifted (chilled in the

1/4 tsp. salt  refrigerator)

Sift the flour (already triple-sifted) with the salt and soda into a large bowl. Add the almond extract to the sour cream, then gradually mix into the flour to form a soft dough. Divide the dough in half. Knead one portion slightly on a floured board or pastry cloth, and roll out to fit a pie tin. Place in the refrigerator. Roll out the remainder of the dough and spread with the soft butter. Fold over and roll out several times more in order to work the butter into the dough. Roll out again on a pastry cloth, and chill thoroughly in the refrigerator for use as the flaky top crust (the extra butter makes it flaky). Meanwhile pre­pare the pie filling and place in the pan with the bottom crust. Cover with the chilled top crust and bake in a hot oven. This is an excellent basic pie crust recipe for any kind of pie. For an open-faced pie, use half the recipe, or else make the entire recipe, saving half the dough in the refrigerator for the next day. You'll note that I use almond extract in my pie crusts. This is a trick I learned from the Italian master chef in one of the swankiest hotels in Montevideo.

WHOLE-GRAIN CHEESE CRUST

1 cup whole-wheat flour, triple- 1/2 cup grated snappy cheese sifted  2 tbsp. soft shortening

1 tsp. salt  ice water

1/3 cup ice-cold shortening (margarine or butter)

Sift the flour (already triple-sifted) with the salt. Add the grated cheese. Cut into the ice-cold shortening with a pastry blender or two knives until evenly mixed and of the consistency of coarse sand. Add the ice water a few drops at a time, stirring lightly with a fork, using only enough water to make the particles of flour-and-fat hold together. It's not important that the dough hold together in one firm ball, just enough so it may be lifted out onto a floured board or pastry canvas. Roll out thick (with a minimum of handling) and spread with the softened shortening, fold double, and then roll out again to about 1/8-inch thickness. This is an excellent crust for a whole-wheat apple pie, for meat and vegetable pies, for cheese straws, or cheese wafers to be eaten with soup, or for snacks. For a two-crust pie, double the recipe.

SUNSHINE NUT TORTE

2 eggs, well-beaten  1 tbsp. browned sesame seeds

2 cups milk  (optional)

1/4 cup chopped sunflower seed  21/2 tbsp. honey

kernels  ¾ cup whole-wheat flour,

1/4 cup chopped pistachio nuts triple-sifted

(hazelnuts, blanched al- 1/4 tsp. nutmeg

monds or pecans may be used  1/8 tsp. almond extract instead)  pinch of salt

1 recipe Torte Egg Crust

Use a deep saucepan, or top of a double boiler, and gradually blend the milk into the flour until the mixture is smooth. Then add the honey, well-beaten eggs, nutmeg and salt. Beat until thoroughly blended. Place over a low flame, or over boiling water, and bring to a boil, stirring constantly to prevent lump­ing and sticking. Gradually stir in the sunflower and nut kernels chopped medium-fine, until the mixture is a smooth custard. Remove from the fire and cool, then stir in the almond extract. When cool pour into a pie plate lined with Torte Egg Crust, and place crisscross strips over the top, pinching the edges of the strips into the edge of the bottom crust. Bake in a moderately hot oven (350 to 375° F.) for about 45 minutes, or until the custard is firm, and the crust a nice golden brown. Remove from the oven and cool before serving.

SOUR CREAM FRUIT PIE

1/2cup brown or raw sugar, or 3 cups fruit or berries (fresh or

honey  canned)

1 tbsp. whole-wheat flour 1 recipe Sour Cream Pie Crust

1 cup sour cream

Combine the sugar and flour. If honey is used, blend it into the sour cream, then add to the flour. Line a 10-inch pie pan with half the dough, as directed in the recipe for Sour Cream Pie Crust. Fill with well-washed and drained fresh fruit or berries, or with drained canned fruit. Pour the cream and flour mixture over them, blending in well so all the fruit is coated with cream. If a top crust is used, it may be placed solid or in lattice strips 1/2-inch wide. Bake for 10 minutes at 45o0 F., then lower to 325° and continue baking for about 30 minutes longer. If the bottom crust is first coated with unbeaten egg white before filling with the fruit, it will remain drier and not soak up the fruit juices.

OLD-TIME BUTTERMILK CUSTARD PIE

3 eggs, separated  1 tbsp. lemon juice

1  cup brown or raw sugar  2 tbsp. orange juice

3  tbsp. whole-wheat flour  1 tsp. each of grated lemon and

2  cups buttermilk  orange rind

1/4 tsp. salt  1/2 recipe for Sour Cream Pie

4  tbsp. butter  Crust

Cream the sugar and butter together, and stir in the flour, salt, fruit juices and grated rind. Add the well-beaten egg yolks mixed with the buttermilk. Beat until smooth. Fold in last the stiffly beaten egg whites. Pour the custard mixture into a 10-inch pie pan lined with half the recipe for Sour Cream Pie Crust. Bake for 10 minutes at 45o0 F., then reduce to 35o0 and continue baking for 30 to 35 minutes longer, or until the custard is firmly set in the center when tested with a knife blade. Whenever you serve this old-time custard pie, you may be certain it adds valuable nutrients to your daily diet.

COTTAGE CHEESE PINEAPPLE PIE

1  cup cottage cheese  2 tbsp. lemon juice

1/2 cup drained, crushed pine- 1 cup thin cream or rich top

apple  milk

2  eggs, separated  ½ recipe Sour Cream Pie Crust

7 tbsp. brown or raw sugar  or Torte Egg Crust

Combine the cream, lemon juice and well-beaten egg yolks. Beat into the cottage cheese, then add the pineapple and 3 table­spoons of the sugar, mixing well. Pour into a 9-inch baked pastry shell. Top with a meringue made by beating the egg whites together with a little salt until they stand in peaks, then adding the remainder of the sugar. Brown the meringue in a slow oven (3oo0 F.) for about 20 minutes, taking care not to overcook, or the meringue will become tough and rubbery. Chill before serv­ing. For variety, add about 1/3 cup shredded coconut.

TORTE EGG CRUST

4 tbsp. butter  1/4 tsp. salt

1/2, cup raw or brown sugar  1 egg, lightly beaten

2 cups whole-wheat flour, tri- 2 tbsp. cooking sherry or or ple sifted  ange juice

Sift the ingredients together (the flour is already triple-sifted). Blend in the butter with a pastry mixer. Add the lightly-beaten egg, and gradually stir in enough cooking sherry or orange juice to make a firm pastry dough. It may take more or less than the specified amount, depending on the flour. For a torte or cream pie, roll out a circular piece of dough about 1/8-inch thick to fit a 9- or 10-inch pie pan. Grease the pan before fitting in the crust. Pinch the edges to make an even fluted upstanding rim. Then cut the remainder of the dough into strips 1/2-inch wide to make a crisscross lattice top crust.

Are You Ready To Move Onto The Next Lesson? Click Here...