How to make whole wheat noodles
In the past 10 days, the popularity of healthy eating and homemade foods has continued to rise across the Internet. In particular, whole-grain foods have attracted much attention due to their high fiber and low GI properties. This article will combine recent hot topics to provide you with a detailed analysis of how to make nutritious whole-wheat noodles at home, and attach structured data for reference.
1. Inventory of popular healthy eating topics on the Internet (last 10 days)
| Ranking | hot topics | search volume index | Related platforms |
|---|---|---|---|
| 1 | Whole wheat food DIY | 1,200,000 | Xiaohongshu/Douyin |
| 2 | Low GI staple food recipes | 980,000 | B station/down kitchen |
| 3 | Home Pasta Making | 850,000 | Weibo/Zhihu |
| 4 | Healthy fat loss staple food | 760,000 | Keep/Mint Health |
2. Complete guide to making whole wheat noodles
1. Material preparation (for 2 people)
| Material name | Dosage | Things to note |
|---|---|---|
| whole wheat flour | 200g | It is recommended to choose stone ground whole wheat flour |
| High gluten flour | 50g | Increase dough toughness |
| egg | 1 | Leave at room temperature |
| Salt | 2g | Improve dough gluten |
| water | 80-100ml | Adjust according to the water absorption of flour |
2. Detailed explanation of production steps
Step1: Kneading noodles
Sift together whole wheat flour and high-gluten flour, add salt and stir evenly. Make a well in the middle and beat in the eggs, add water and stir to form a fluffy consistency, then knead into a smooth dough (about 10 minutes).
Step2: Wake up
Cover the dough with a damp cloth and let it rise at room temperature for 30 minutes. This step allows the gluten to fully relax, making it easier to roll out later.
Step3: Roll out
Divide the dough into several small pieces and use a rolling pin to roll it into a 2mm thick sheet. Sprinkle a small amount of dry powder during the process to prevent sticking.
Step4: Cut into strips
Fold the dough and cut into even thin strips, the width is recommended to be 3-5mm. Shake it up and sprinkle with dry powder to prevent sticking.
3. Cooking suggestions
| cooking method | time | Features |
|---|---|---|
| Boiled | 3-5 minutes | The most traditional approach |
| Steam | 8-10 minutes | retain more nutrients |
| stir-fry | 5-7 minutes | Suitable for making noodles |
3. Nutritional data of whole wheat noodles
| Nutritional information | Content per 100g | Ordinary noodles comparison |
|---|---|---|
| heat | 220kcal | 280kcal |
| dietary fiber | 6.2g | 2.5g |
| protein | 9.8g | 8.0g |
| GI value | 48 | 65 |
4. Saving skills
1. Short-term storage: sprinkle with dry powder and refrigerate for 3 days
2. Long-term storage: can be stored in portions and frozen for 1 month. No need to defrost when cooking.
3. Dry storage: hang to dry and then seal and store, shelf life is 3 months
5. Popular collocation recommendations
According to recent social platform data, the TOP3 most popular ways to eat whole wheat noodles:
1. Avocado and egg noodles (250,000+ likes on Xiaohongshu)
2. Tomato and Shrimp Whole Wheat Noodles (18 million views on Douyin)
3. Korean spicy sauce noodles (120,000 collections at Station B)
With these tips, you can easily make healthy and delicious whole wheat noodles at home. Whole grain foods not only provide a long-lasting feeling of satiety, but are also rich in B vitamins and minerals, making them an ideal choice for people pursuing a healthy lifestyle. It is recommended to consume it 2-3 times a week, coupled with appropriate exercise, to achieve better health effects.
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