Breads Rich in Fiber for School Lunch Boxes

We’ve come a long way from the days when getting enough fiber meant a bowl of oatmeal or “an apple a day.” Today, we’ve learned that “good for you” doesn’t mean a small range of food choices.

Consider the selection of breads here. Each is packed with fiber-rich ingredients like corn, oats, wheat germ, dried fruit and bran. Any will make a nutritious addition to lunch boxes as children begin to return to school this week.

Southwestern Double Corn Loaf, for example, is made with cornmeal and gets an extra boost of corn from canned kernels. Skim milk and egg whites make it low in fat and cholesterol. Whole-Wheat Oat Bread gets its wholesome goodness from oats, whole-wheat flour and nonfat dry milk powder. Other selections include Morning Sun Bread, Casserole Bread and Fruited Bran Muffins.

SOUTHWESTERN DOUBLE CORN LOAF

5 tablespoons oil

1 cup chopped onions

1 1/2 cups skim milk

4 egg whites

1 (7-ounce) can vacuum-packed corn kernels, drained

1 1/2 cups cornmeal

1 1/2 cups flour

5 teaspoons chili powder

4 teaspoons baking powder

3/4 teaspoon salt

Spray 8x4-inch loaf pan with non-stick coating spray. Line with wax paper and spray again. Set aside.

Heat 1 tablespoon oil in small skillet until hot. Add onions and saute until transparent, about 5 minutes. Set aside to cool. Combine remaining 1/4 cup oil, milk, egg whites and corn. Stir cooled onion mixture into milk mixture and set aside.

Combine cornmeal, flour, chili powder, baking powder and salt in large bowl. Add milk mixture and stir just until dry ingredients are moistened. Turn into prepared pan. Bake at 350 degrees until wood skewer inserted in center comes out clean, about 1 hour. Let stand in pan 10 minutes, loosen with metal spatula, then turn out onto wire rack to cool. Makes 9 servings.

PER SERVING: 286 calories; 8 gm protein; 45 gm carbohydrate; 8 gm fat; 447 mg sodium; 193 mg potassium.

USRDA

Protein 13% Riboflavin 17% Vitamin A 18% Niacin 12% Vitamin C 06% Calcium 14% Thiamine 18% Iron 10%

WHOLE-WHEAT OATMEAL BREAD 2 cups all-purpose flour

1 package dry yeast

1/4 cup brown sugar, packed

1 1/2 teaspoons salt

2 1/4 cups water

1/2 cup instant nonfat dry milk powder

1/4 cup plus 1 teaspoon oil

1 1/2 cups oats

1/2 cup sesame seeds, toasted

3 1/2 cups whole-wheat flour

Spray 2 (9x5-inch) loaf pans with non-stick coating spray and set aside.

Combine all-purpose flour, yeast, brown sugar and salt in large bowl of electric mixer. Combine water, milk powder and 1/4 cup oil in small saucepan and heat until very warm, 120 to 130 degrees.

Pour into bowl with dry ingredients and beat at low speed until blended. Beat at high speed 3 minutes. With wooden spoon, stir in oats, sesame seeds and about 2 3/4 cups whole-wheat flour to make soft dough.

Turn out onto lightly floured surface and knead in enough whole-wheat flour, about 3/4 cup, to make smooth dough. Lightly oil bowl with remaining 1 teaspoon oil. Place dough in bowl, turning so greased side is up. Cover lightly with towel and let rise in warm place until doubled, about 50 minutes.

Punch down dough, divide into 2 equal parts, shape into 2 loaves and place in prepared pans. Cover lightly and let rise in warm place until doubled, about 40 minutes. Bake loaves at 350 degrees about 1 hour. Turn out onto wire racks to cool. Makes 20 servings.

PER SERVING: 209 calories; 7 gm protein; 34 gm carbohydrate; 6 gm fat; 173 mg sodium; 185 mg potassium.

USRDA

Protein 10% Riboflavin 08% Vitamin A 00% Niacin 10% Vitamin C 00% Calcium 04% Thiamine 17% Iron 09%

MORNING SUN BREAD 1 1/2 cups all-purpose flour

1 cup whole-wheat flour

1/2 cup wheat germ

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 teaspoon baking powder

4 eggs

1 cup oil

1 3/4 cups sugar

1 1/2 cups cottage cheese

1 cup finely chopped orange segments

2 teaspoons grated orange peel

1/2 cup chopped walnuts

Spray 2 (9x5-inch) loaf pans with non-stick coating spray and set aside.

Sift flours, wheat germ, salt, baking soda, cinnamon and baking powder together. Beat eggs, adding oil and sugar gradually until well creamed.

Combine cottage cheese, orange pieces and peel and egg mixture, then fold in dry ingredients and nuts until moistened. Spoon into prepared pans. Bake at 325 degrees 1 hour. Remove to wire racks to cool. Makes 2 loaves.

PER SERVING: 290 calories; 7 gm protein; 33 gm carbohydrate; 15 gm fat; 222 mg sodium; 118 mg potassium.

USRDA

Protein 10% Riboflavin 09% Vitamin A 03% Niacin 05% Vitamin C 09% Calcium 04% Thiamine 12% Iron 06%

CASSEROLE BREAD 1 1/4 cups warm water (105 to 115 degrees)

1 tablespoon sugar

1 package dry yeast

1 tablespoon oil

1 teaspoon salt

1 teaspoon ground thyme

1 1/2 cups all-purpose flour

1 1/2 cups whole-wheat flour

1 cup shredded Swiss cheese

1 tablespoon cornmeal

1 tablespoon skim milk

1 tablespoon bran

Place water in large mixing bowl. Stir in sugar and yeast. Set aside until mixture becomes foamy. Stir in oil, salt and thyme.

With electric mixer at low speed, blend all-purpose flour into yeast mixture, scraping down sides of bowl as needed. Increase speed to medium and continue beating 3 minutes.

Stir in whole-wheat flour with wooden spoon, then mix in cheese. Cover top of bowl with plastic wrap and let rise in warm place until doubled, about 1 hour.

Stir down dough with few strokes of wooden spoon. Spray 9- or 10-inch glass pie plate with non-stick coating spray and sprinkle with cornmeal. Pour in dough, smoothing with floured hands, if needed. Cover lightly with plastic wrap and let rise in warm place until doubled, about 45 minutes.

Brush top with skim milk, sprinkle with bran and bake at 350 degrees about 45 minutes or until browned and bread sounds hollow when tapped. Remove from pan, cool on wire rack and cut into thin wedges to serve. Makes 12 servings.

PER SERVING: 167 calories; 7 gm protein; 26 gm carbohydrate; 4 gm fat; 249 mg sodium; 100 mg potassium.

USRDA

Protein 10% Riboflavin 10% Vitamin A 03% Niacin 09% Vitamin C 00% Calcium 10% Thiamine 14% Iron 07%

FRUITED BRAN MUFFINS 1 cup flour

1/3 cup brown sugar, packed

1 tablespoon baking powder

1/2 teaspoon salt

2 1/2 cups bran flakes cereal

1 cup skim milk

1 egg

1/3 cup oil

1/2 cup finely chopped dried apricots

Combine flour, brown sugar, baking powder and salt. Combine cereal and milk in bowl and let stand about 3 minutes, then stir well.

Add egg and oil to cereal mixture and blend well. Add flour mixture, stirring just enough to moisten (batter will be thick). Stir in apricots and spoon into paper-lined muffin pans, filling each 3/4 full. Bake at 400 degrees about 25 minutes or until golden brown. Serve warm or cool about 10 minutes. Makes 12 servings.

PER SERVING: 168 calories; 3 gm protein; 25 gm carbohydrate; 7 gm fat; 257 mg sodium; 149 mg potassium.

USRDA

Protein 05% Riboflavin 12% Vitamin A 20% Niacin 08% Vitamin C 06% Calcium 10% Thiamine 11% Iron 19%