To understand why whole grains are good for you, it helps to understand, first of all, what whole grain is, said Margie Martin Lee, consulting home economist for the North Dakota Wheat Commission.

All grains start out as whole grains, she said; it's in the milling that the bran and germ is removed.

The "whole" part of the grain - the bran and germ - contains, among its many nutrients, B vitamins such as thiamin, riboflavin, niacin and folate.

B vitamins release energy from protein and fat, and are essential for a healthy nervous system, Martin Lee said. In addition, folate's role in reducing the risk of the birth defect spina bifida makes it essential for women of child-bearing age.

Folate also has gotten recent publicity for its potential to decrease the risk of Alzheimer's disease and colorectal cancer, she said. Dietary guidelines recommend 400 milligrams of folate daily, she said, and 25 grams of fiber. Martin Lee said that the recommendation is that half our grains each day come from whole grains.

The iron in whole grains helps prevent anemia, important for teen girls and women, Martin Lee said. And a study done in 2005-06 shows that whole grains may lower trigycerides and help with insulin resistance. Benefits also extend to conditions such as cancer, weight control and heart disease, studies show.

"Whole grains also have trace minerals (such as) magnesium and selenium and are high in antioxidants," she said.

There are ways to incorporate more whole grains into families who are strangers to them, such as mixing in one-fourth whole wheat pasta with three-fourths regular pasta, she said. As the family becomes accustomed to it, you can gradually add more. (But if you want to make sure you're buying whole grain, the label ingredient must say "whole wheat," (or other grain) not simply "wheat flour.")

The same technique works with bread: Making a sandwich with one slice of whole wheat bread and one slice of regular bread, or making a rice dish with a portion of brown rice in with the white.

In baking a regular white bread, up to one-half the flour may be substituted with whole wheat flour, she said. Bakers should be aware that this will change the texture, since whole grains are heavier. The bran also will cut the gluten strands, so the loaf will not rise as high.

Each year the North Dakota Wheat Commission sponsors Bake & Take Day and offers several recipe suggestions; this year it's March 24.

The commission encourages families and service groups to get involved in Bake & Take Day by sharing a fresh baked wheat food with relatives, friends, co-workers, neighbors, the elderly or shut-ins as a community service project.

Sandra McMerty, wheat commission communications director, said, "Whether you participate with a local service club or your 4-year old, the process of making something that shows care and thoughtfulness towards others is so rewarding."

Senior centers, 4-H clubs, scouting troops, church youth groups, family and consumer education clubs, and individuals participated across the state in 2006, delivering more than 6,000 gifts of home baked wheat foods.

Fruit Pizza, a recipe that Martin Lee has been making for more than 20 years, incorporates fresh or canned fruits arranged on a whole wheat crust, covered in a clear fruity glaze. Easy Oatmeal Bread takes the benefits of whole wheat and pairs it with the goodness of oatmeal and molasses.

Recipes are adapted to create four individual pizzas or loaves.

For free recipe brochures and matching stickers to put on packages of baked goods, send a request with your name, complete mailing address and the quantity of brochures and stickers needed to Bake and Take, North Dakota Wheat Commission, 4023 State Street, Bismarck, N.D. 58503-0690, or e-mail your request to ndwheat@;ndwheat.com.

Easy Oatmeal Bread

2 cups rolled oats

3 cups boiling water

1/2 cup molasses

2 packages active dry yeast

31/4 to 33/4 cups bread flour

2 cups whole wheat flour

1 tablespoon salt

In large bowl add water to oats. Cool to 120 to 130 degrees. Stir in molasses and yeast. Add 2 cups bread flour; mix thoroughly by hand or with dough hook. Mix in whole wheat flour, salt and enough bread flour to make a soft dough. Cover; let rest 10 minutes. Knead with dough hook or turn dough onto floured surface; knead 10 minutes or until dough is smooth and elastic.

Form into 4 loaves* and place in 71/2-by-31/2-by-2-inch pans coated with nonstick spray. Let rise 1 hour or until doubled. Bake in preheated 450-degree oven 10 minutes; reduce heat to 350 degrees and bake 20 to 25 minutes, or until loaf sounds hollow when tapped with fingers. Tent with foil during last 15 minutes to prevent over-browning. Remove from pan to cooling rack.

*Or form into 2 loaves and place in 9-by-5-by-21/2-inch pans. Bake an additional 10 minutes at 350 degrees.

Nutritional for 1 slice (of a 12-slice loaf), approximately 78 calories, 3 g protein, 16 g carbohydrates, 1 g fiber, 1 g fat (0 saturated fat, 0 trans fat), 0 mg cholesterol, 148 mg sodium.

Fruit Pizza

Makes 1 (12-inch) or 4 (6-inch) pizzas

Crust:

2 cups whole wheat flour

1/2 cup sugar

1 teaspoon baking powder

1/4 teaspoon salt

1/2 cup margarine, room temperature

1 egg, slightly beaten

1 tablespoon water

Fruit: Strawberries, canned or fresh peach slices, kiwi, blueberries, bananas, etc.

Stir together flour, sugar, baking powder and salt. With fork, mix in margarine until texture of fine meal. Stir in egg. If dough is very stiff add up to a tablespoon of water. Form into a ball. Cover; refrigerate 1 hour.

For a large pizza, spray 12-inch pizza pan with cooking spray. Spread dough evenly bringing dough up slightly at the edge of pan. Bake in preheated 350-degree oven 20 minutes. Remove from pan onto a large plate. Cool.

For small pizzas, cut four 6-inch circles from aluminum foil or parchment paper and place on baking sheet. Divide dough into 4 portions. Spread dough evenly onto foil circles, making a lip at the edge of dough. Bake in preheated 350-degree oven 12 to 15 minutes. Remove to cooling rack.

Arrange fruit on crust. Pour glaze evenly over fruit. Let stand 2 hours before eating.

Glaze: Mix 2 tablespoons sugar, 4 teaspoons cornstarch and 1/4 teaspoon cream of tartar; stir in 1 cup cold liquid (Exception: 1/4 cup orange juice and 1/2 cup water). Bring to a boil; let boil over medium heat for 1 minute. Pour over fruit.

Nutrition for 1 slice (when pizza is cut into 20 slices), approximately 122 calories, 2 g protein, 18 g carbohydrates, 2 g fiber, 5 g fat (1 g saturated fat, 0 trans fat), 11 mg cholesterol, 111 mg sodium.

The North Dakota Wheat Commission has a brochure called "Whole Wheat Recipes: Great Ways to Get More Grain," that includes nutrition information on whole wheat and recipes incorporating whole wheat that include main dishes, salads, bread, scones, pancakes, even chocolate chip and sugar cookies.

For more whole wheat recipes, visit the North Dakota Wheat Commission Web site at www.ndwheat.com or the Wheat Foods Council site at www.wheatfoods.org. For more information, call the NDWC at 328-5111.

(Reach Karen Herzog at 250-8267 or karen.herzog@;bismarcktribune.com.)