Kim Wills wrote:And I highly recommend (to everyone) that in your mission to eat healthier, to try switching to pastas & breads that are as whole-grain as possible. .....Mix them in with processed (white) at first if you're not used to it, and increase the proportion. Many people do great with cooking at home, but if they are eating 1-2 servings of white flour products at every meal, well, that's a processed food people don't think about.
So my husband was diagnosed pre-diabetic about 10 years ago, one of a family full of diabetics. We decided to cut sugar and white stuff over a month. He went from drinking sugary black coffee and eating white rolls with margarine for breakfast (you can just imagine the rest of the day) to eating oatmeal with ground pumpkin/flax/chia seeds, upward and onward. e takes lunch every day and that was the easiest change- swap brown rice for white with his daily beans&rice. Also we stopped deep frying, switched from margarine to butter and lard, and instituted The Drink Rule (drinks are water, caffeine, or alcohol, everything else we're too old to drink, with very occasional exceptions). Just those changes were profound and resolved the situation.
I am super lucky that 1) he happily eats whatever I make 2) he'll try new things.
The one situation we have, though, is habit. When he visits his mother, he will eat white rolls for breakfast, and that's as it should be (I think, personally).
But when he has soup, he starts ransacking the cabinets looking for crackers, and can eat an entire sleeve at once. Humidity here is so high there's no point in trying to make crackers myself, so I decided whenever we have soup we make some sort of yummy soft flatbread (think naan) as a distraction.
I have a 100% guaranteed minimal-effort flatbread recipe that can go from 100% white to 100% whole wheat, and whatever else I throw in there always works. Usually I have it at 80% whole grain, and it's still soft and lovely and EASY (in fact, I taught my husband how to roll it out and cook it while I'm finishing the rest of dinner, and now he's the flatbread guy).
Flexible no-knead stovetop flatbread (start a bit earlier, I usually start a few hours before dinner depending on the temperature)
3 cups flour (any kind. if you're going to use a rye, oat, amaranth, rice, etc [non-gluten] you'll need at least half gluten, or some sort of GF bread strategy [sorry, I'm no good at GF baking). I suggest starting with one cup whole wheat, one cup white, and one cup whole-grain-weirdo (amaranth, quinoa, oat, rye, etc) and then see what you like.
1.25-1.5 cups water (will vary depending on your flour mix: start with one cup)
1 tablespoon dry yeast
1 teaspoon salt (if you like)
1 tablespoon sugar (optional, I never use it, but if your yeast needs a kick....)
Mix one cup of water and the ingredients in a container with space to grow and a cover (I use a big salad bowl with a lid).
Add additional water, enough that you can mix it with a spoon and it mostly sticks together. it will be shaggy and messy and that's fine, you just don't want large piles of flour that are still dry. It doesn't need to be kneaded or even pull into a ball, just mixed enough for everything to be hydrated. You don't even have to touch it with your hands if you don't want to at this point.
Leave somewhere to rise.
After it's risen (and it takes fine to overproofing, it just might be a bit loose and harder to handle, in which case flour your table heavily when you turn it out and you can sort it out then), scoop it out of the bowl onto a floured table, where you punch it down and divide it into 6 portions that you'll roll into balls. Roll each ball out and bake on a hot griddle/frying pan/etc (no need to grease). Keep a dough scraper nearby to remove/carry the bread to the pan (in case you didn't put enough flour down). Watch them, because it doesn't take long (they'll change color as they dry out and may get charred spots if you don't flip them fast enough).
You'll discover that some mixes will tend to puff when rolled thinner or thicker. Play around. If you like seeds, roll the ball out on a layer of sesame, kalonji, or some other seed you like to integrate them. I have added sourdough starter and veggies, spices, seeds, etc. Never had it not work (except for the one time I used a majority of rye flour, but they still tasted good). The original recipe called for white flour and the sugar, and I loved the texture so much that I decided to play with it.