June’s Featured Food:
100% Whole Wheat Bread

Past Issues

Eat Well, Be Well ~ Notes from the Nutrition Coordinator

What’s the difference between whole grain bread and that loaf of white bread at the store? Whole grain breads contain the entire seed of wheat that you find in the field. The seed is made up of the bran, the germ, and the endosperm. The bran and the germ hold most of the important antioxidants, B vitamins and fiber that you need for a healthy lifestyle. On the other hand, white bread only has the endosperm. This is where you find mostly starchy carbohydrates without many vitamins. So bread makers have to enrich white bread with vitamins, but the most important part, fiber is usually not replaced. White bread is softer and may stay fresher longer, but the grain is so broken down without the germ and bran that it turns into sugar very quickly in your system. So when you are buying bread, look for 100% whole wheat, not enriched wheat as the first ingredient on the label.

Health benefits of whole grains (in 100% whole wheat bread)

  • Reduces the risk of heart disease.
  • Reduce constipation.
  • May help with weight management.
  • They have lower glycemic (sugar) levels than refined grains, so they may help reduce the risk of getting diabetes.
  • A better source of grains for diabetics because the fiber slows the flow of sugar into the system.

Whole Wheat Bread and Turkey Stuffing

  • 1 loaf stale whole wheat bread, cut into cubes
  • 2 T vegetable oil
  • 1 lb. Ground turkey
  • 1 onion, chopped
  • 3/4 cup chopped celery (including tops)
  • 2 tsp. dried sage
  • 1 tsp. dried poultry seasoning
  • 1/2 tsp. dried thyme
  • 2 cans chicken, turkey or vegetable broth
  • 1/4 cup vegetable oil or butter, melted

    Spread bread out on a baking sheet. Bake at 350° for about 7—10 minutes until bread is crunchy. Set aside in a large bowl. Heat oil in a large fry pan. Cook ground turkey until browned. Add onions, celery and spices. Cook until vegetables are soft. Add onion mixture to bread in large bowl. Mix in the broth and butter. Spread mixture in a greased pan and bake at 350° for an hour. Makes 12 servings.

STALE BREAD? NO PROBLEM!

Stale whole wheat bread makes perfect french toast, bread pudding or whole wheat bread crumbs for casseroles or meatloaf!

What is a “Food of the Month”?

Our “Food of the Month” is a product available in our Lowcountry Food Bank's warehouses. It is one that meets our criteria of a healthy food.

What is a LCFB “Healthy Food”?

Healthy foods are fruits, vegetables, fish, lean meat and poultry, low-fat dairy products, whole grains and foods that do not contain excessive amounts of fat or caloric sweeteners.

How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind: those who are hungry and poor.
The recipes:

  • Use ingredients common in Lowcountry kitchens.
  • Are tasty and easy to prepare.
  • Meet our criteria for a healthy food.
  • Limit high priced herbs and spices which may included as optional ingredients.

We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org.