Eat Well, For Less!

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  1. says

    One of the reasons I read/follow your blog is for the wealth of information on nutrition you research in order to feed your family real food. Thank you so much for sharing what you learn along the way.

    • Tiffany says

      Thanks so much for your kind words Emily! To let you in on a secret, it’s that knowledge that keeps me from caving at the stores. Knowing what’s actually in the food and how it’s made is such a deterrent…. well, except for tortilla chips, lol.

  2. Joy says

    I wanted to respond to your comment that “making white flour is not so easy”. As I’ve mentioned in my earlier comments, we have been milling grain for about 9 years and making our own flour. Occasionally, though, there might be a recipe in which the whole grain flour is just to … well, GRAINY! For example, if you are wanting a sugar cookie at Christmas or a light cake for a birthday. Also, if we have company that I know is used to eating all white flour products, I don’t want them wishing they’d never said “Yes” to our dinner invitation! So for special occasions, I make my whole wheat flour into “white” flour by milling hard white wheat (for yeast breads) or soft white wheat (for pastries) and then sift it myself. It can be done using a large strainer, and just tapping the side over a mixing bowl. What will be left is a lot of the bran and germ, which is what makes the flour a little heavier and more grainy. I know … that’s where all the GOOD stuff is!!! But we eat our bread with all the good stuff in it most of the time, so this flour is only for special occasions. I feel much better about using it than store-bought all-purpose flour because some of the good stuff (oil, germ, etc.) actually does remain. Also, it has not been bleached, there are no synthetic vitamins added in, and it is still ALIVE and fresh, unlike flour from the store shelves. Not only that, but after the investment in the grain mill (which eventually pays for itself), the cost of this “homemade white flour” turns out to be a lot less than what you pay for flour in the store (assuming your grain is purchased in bulk). Something to think about! By the way, wondering what I do with the bran/germ that has been removed? It gets dumped into a bread, waffle or muffin recipe for added fiber and nutrition! We don’t waste the crumbs in our home! (-: Joy

    • Tiffany says

      LOL – I probably should have prefaced that with “according to the manufacturer”… making white flour isn’t so easy. I’ve done it at home myself too, although I sifted WW flour instead of grinding my own berries and at the time had no idea what I was doing! I added the germ & bran to a batch of chocolate chip cookies (and yes, it makes it easier to think it’s okay to eat more!), but granola bars would be delicious too! Two points for not wasting Crumbs Joy!! 😉

  3. Janira says

    Thank you for this post! Ok, so I’m only into month 6 of our real food life – so as much as I’m ready to go straight into grinding my own flour – well not there yet. I’ve been using sprouted whole wheat flour & organic I bleached/unbromated flour. Is it still that horrible??
    I just received a manual grinding mill for my bday, so maybe by years end! :)

    • Tiffany says

      You’re welcome Janira! We’ve been doing the real food thing for just about a year now and to be honest, I’m BARELY ready to grind my own! There’s just so much to learn! I think you meant UNbleached/unbromated flour, and yes, that’s perfectly acceptable! Everyone is going to be at a different stage :) Fats are really important – did you have a chance to read and work through that series? I’d recommend that first before carbs, only because of how often we use fats and don’t even realize it! Keep up the good work! ~Tiffany

  4. says

    Interesting! I always figured the constipating effect of white flour was simply from not eating enough fiber–I never thought about the added iron. I have been buying unbleached flour for a long time, but I only use it once in a while, like for birthday cakes; usually I use whole-wheat flour for everything. Our everyday bread is store-bought whole-wheat, and I am always reading labels trying to find the varieties with the least crap added…. I kind of wish my partner or I had time to bake all our bread, but I’m also kind of biased against it because I grew up eating my mom’s homemade whole-wheat bread that was delicious the first day but after that had a crust you could barely saw through that scratched the inside of your mouth and a middle that crumbled; my parents love it, but I am fond of soft-ish bread that holds together!

    • Tiffany says

      Becca, I’ve found that if 2/3 of the homemade recipe is WW and 1/3 is white (unbleached, unenriched of course), then it stays soft for much longer. There’s also a proofing method that helps and using milk in place of some of the liquid helps too. Lots of great WW homemade bread recipes out there. It’s worth giving a shot when you’ve got the time. You may just find yourself in love all over again! ~Tiffany

  5. Patricia Sheek says

    My daughter-in-law is highly sensitive to nitrates and nitrites as they give her horrible migraine headaches to the point that she can’t function. Enriched processing always adds these substances. She has greatly improved health since removing bread and other enriched products from her diet, as well as processed meats.

    • Tiffany says

      Patricia, Some of the research I found showed how nitrous dioxide left remnants of nitrates in the flour after baking, and it’s wasn’t just a little bit. ND isn’t used as often anymore, and we’re covering the negative affects of the bleaching chemicals tomorrow, but that would explain why removing bread from her diet helped. I’m happy to hear she’s been able to keep it under control! ~Tiffany

  6. says

    Very interesting post! We are currently gluten-free so not having to worry too much about this, but very good info for those who are trying to move towards a more whole grains type of diet.

    • Tiffany says

      Thanks Trisha. I know more and more people are having to avoid gluten, but there are still so many who don’t give white flour a second thought. In fact, I personally used to think that “enriched” was a good thing! ~Tiffany

  7. says

    Working through your Fats and Carbs series was one of my vacation to-do items and I’m almost finished, woo hoo. Learning a ton. One thing I HAVE to know – if federal law requires enriching as you noted above, then how can unbleached, unenriched flour be legally sold? I mean obviously it can, but what’s the loophole?

    • Tiffany says

      Whoa Rosa! You are VERY dedicated to work through that on your vacation! Way to go!

      The federal law gig – it applies to manufacturers of white, self-rising, bromated and phosphated flours. Per 8oz of flour, IF it’s enriched, THEN it must contain 100% of %DV Thiamin (Vitamin B1), 30% riboflavin, 65% iron 65% and 8 mg of niacin. Basically the flour itself doesn’t have to be enriched, but IF it is, then it must follow. Here’s a doc that lays it out pretty nicely:

      GREAT question – I hope that helps! ~Tiffany

  8. Llama says

    i love eating all sorts of foods! all different types of fruits, veggies, nuts and seeds.
    i am a skinny guy trying to gain weight healthily. this require more macros in than going out. i eat a lot of natural and powdered protein, but when it comes to whole grains, i hate them. absolutely despise them. i have to add so much to make them at all palatable, they take a long and uncomfortable journey through my digestive tract, and slow down my weight gain. i honestly think white bread and pasta were the missing link in my muscle gain. just food for thought.

    • Tiffany says

      Are you saying that whole grains caused you to NOT gain weight? Or processed white flour? Interesting Llama… have you tried freshly ground whole grains to see if it made a difference?


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