2 1/2 t yeast (1 packet)
1 c whole wheat flour
1/4 c rye flour
1/3 c bran flakes
1/3 c cracked wheat
1/3 c rolled oats*
1/3 c rolled wheat* (*You may use all rolled oats or all rolled wheat.)
2 T gluten
2 T molasses or honey
12 oz beer heated to 110 - 115 degrees (If beer is at room temperature, microwave on high for 1 minute and 50 seconds.)

Use the whole wheat cycle on your bread machine. Follow directions of your machine for baking. Makes 16 1-oz slices (1 serving).

Calories: 104. Carbohydrate: 20g. Cholesterol: 0. Sodium: 12mg. Dietary Fiber: 3g. Protein: 4g. Fat: 1g. [%Calories from Protein-16, Carb-74, Fat-5]

-From the Hawaii State Department of Health's "5 A Day the Hawaii Way: Easy Island Recipes"