D IS FOR DOUGH

Today at work we had our fourth visit from Stephanie, the dietician at Shop Rite.  She is cooking through the alphabet.  If you look at the subject cloud at the bottom of this blog you can click on the link and see the other three programs she did:  A is for Avocado, B is for Black Bean, and C is for Chickpeas.  Today it was D is for Dough.  What could she possibly be making?  Soft pretzels of course.  What else would you make in Philly?  And they were whole-wheat pretzels at that.  They were soooo good!!!

 

Whole Wheat Flour
Whole grains, which includes whole wheat flour, are important for our health.  Here are some of the reasons below and how you can add them to your recipes:

1.  Boost fiber
     Adding whole grains to your diet will increase the amount of fiber you consume.  One-quater cup of white flour has less than 1g fiber while the same amount of whole wheat flour contains 3g fiber!
     Fiber is beneficial for weight loss and weight maintenance, diabetes, and cholesterol.

2.  Adding to a recipe
     For a recipe that uses flour, use up to half whole wheat flour.  For example, a recipe that calls for 3 cups flour you can use 1 1/2 cups white and 1 1/2 cups whole wheat flour.

3.  What are other whole grains?
     Barley, buckwheat, bulgar, corn, farro, oats, quinoa, brown/wild rice, rye, and wheat.

Aim to make half your grains WHOLE grains!

Whole Wheat Soft Pretzels
Ingredients:
1 1/2 cups warm water
1 packet active instant yeast (2  1/4 tsp.)
1 tsp. salt
1 tbsp. granulated sugar
2 1/2 cups white floour
1 1/4 cups whole wheat flour
1 large egg, beaten
Kosher salt, for sprinkling

Directions:
1.  Preheat oven to 425*F.  Line baking sheet with parchment paper or silicone baking mat; set aside.

2.  Dissolve yeast in warm water.  Stir with a spoon until mixed, about 1 minute.  Add salt ans sugar; stirl until combined.  Slowly add 3 cups of flour, 1 cup at a time.  Mix with a wooden spoon until dough is thick.  Add 3/4 cup more flour until dough is no longer sticky; add up to 1/2 more if necessary.

3.  Turn dough onto floured surface and knead for about 3 minutes and shape into a ball.  With a sharp knife, cut the dough into 1/3 cup sections.

4.  Roll dough into a rope with an even diameter -- the length depends on how large you want the pretzel.  Once you have the long rope, take the ends and draw them together so the dough forms a circle.  Twist the ends then bring them towards yourself and press them down into a pretzel shape.

5.  In a small bowl, beat the egg.  Dunk the pretzel into the egg wash on both sides, place on baking sheet and sprinkle with salt.

6.  Bake for 10 minutes at 425*F.  Turn the oven to broil and bake for 5 more minutes to brown the tops.  Watch closely to avoid burning.

Healthy Pretzel Condiments!
-- Peanut butter
-- Mustard
-- Melted dark chocolate
-- Marinara Sauce
-- Hummus

Enjoy!

Kathy