Bread - sabotaging your diet?

Do you know that wheat and wheat products (bread, wheat flour, pasta, wheat cereals, what ever product that list wheat or flour as an ingredient) are the type of foods that can really cause a sudden increase in blood sugar?.. hence I've been avoiding them to close about 2 years now, and been taking 'whole wheat' kind of breads, and it's the best way to maintain our health?

Yes and No. 

Yes - we need to take whole-grains into our diet to increase the amount of fiber you take and the benefits of 'whole-grains' itself - from the bran-endosperm-to-the germ (as opposed to the refined white flour that is mainly starch from the endosperm). Being 'paranoia' as I am - i don't even want to take the normal whole-wheat bread on the local baked shelf because if you were to look at the ingredient (see for your self, some of popular local brands - like hi-five, gardenia, etc). Take a look at the ingredient list, and you know why. Hence, I baked my own 100% whole wheat, and has been perfecting it now.. (hmmm I can still smell the bread off the hot oven.. heavenly!)

Having said that, I've discovered recently that wheat (even whole wheat) is one of the substance that people are allergic to it - normally to the special protein inside it, known as gluten. That typically creates blemishes and acne on the skin (due to the high insulin secretion to balance off the high glucose in the body).

I've also realised that flour and flour products are still processed food (even whole wheat). We're better off eating brown rice (closer to it's original form), and obviously other fruits and vegetables.

Don't get me wrong here, I'm a fan of bread. I love whole-wheat bread (took me months to perfected my own recipe) - just love the taste of it, topped with peanut butter, and dash of raisins and sunflower seeds.. yummy!

The problem is - even if it's whole wheat - you tend to eat more than 2 slices sometimes (that is a lot - considering it's affect on your blood sugar). It will definitely sabotaging your diet. carb-overload!

If you've been dieting, and you're hitting the plateau - I suggest you look at your bread consumption. Hey - I'm not saying to never have bread again (it's life, you got to enjoy it rite?), just that I think we need to control it better - people are taking too much bread (especially the white kind - from the normal sandwich bread to naan bread to pastries to donuts to cakes). People are taking in 4-5 servings of some kind of bread type product every day that makes them gain weight. It prevents people from losing their unwanted weight, and worst, bringing about some diseases like heart diseases and type 2 diabetes.

I've been testing this on myself - it has been close to 2 months now that I've stayed away from flour and flour products (even whole-wheat)... and I tell you.. I feel lighter.. my skins getting clearer.. and the best thing is.. the scale is moving downwards consistently!!

I know, it's not easy.. believe me. Yup I've even missed my bread making session - the kneading is so therapeutic!

With no bread around - I tend to take more oats, yogurt, brown rice, and fruits for breakfast (see my typical breakfast), and of course, my new juicing adventures.

what have you discover recently???

to your good health,

Sher Khan.

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Sher's own 100% whole wheat bread recipe!

Finally, a 100% whole wheat  bread that I can proud of!

As some of you already know, I'm on a quest to a healthy, tasty, whole grain bread for a while now, baking my own whole wheat bread (i mean 100% whole wheat, no white flour watsoever). 

Have read a lot of recipe & how-to on the net, and have put into practice a couple of tries. 

Today, I’m able to make it the best so far (on the taste & softness especially – the look?, I’ll improve later). I’ve improvise here and there to my own liking based on  the original recipe that can be found here  (another good one, and another). You can also see a lot of videos on youtube.

This is how myfinal bread looks like, still to cool it off on the wire rack, but as you can see, everyone can’t wait.. (already eaten some slices.. ;)

Actually it’s a bit too brown to my liking, next shall try it at slightly lower temp, per below steps.

Well, since I’ve improvised from the original recipe, and you can’t find the below recipe anywhere, so I called it..

Sher’s Whole Wheat, Rye, Honey & Flaxseed Bread ;)

What you’ll need

1. 3 cups of whole wheat flour (from Bake With Yen - special whole wheat flour. On that note, I've even grinded my own from the wheat grain, but it turns out the final flour is not as fine as when i bought it from the store, bread turns hard!) - i guess i need to get a good grinder machine.

2. 1 cup of rye flour (from jusco/giant - organic rye flour by Radiant)

3. 1/2 cup of vital wheat gluten (also from Bake With Yen – was looking all over, finally found it here! It's important to develop that extra gluten (wheat protein) to bind the wheat together and to make the bread softer, and not a doorstop hard!)

4. 1 teaspoon of sea salt (actually I put just about less than 1 teaspoon – don’t want to add to much salt into my diet)

5. 1 packet (11g) instant dry yeast (Saf-instant brand)

6.  1 1/2 teaspoon honey – any brand would do (I've found if I were to put lesser .. the bread overall, doesn’t taste as good) - infact a bit sour without it (the sour came from the wholewheat flour)

7. 2  cup filtered warm water – not to hot! Will kill the yeast.

8. 3 teaspoon of organic flaxseed (add more if you’re ok with the taste)

9. less than 1 teaspoon of extra virgin olive oil

 

Steps:

1. mix the dry ingredients together (1,2,3,4,5), stir them well in the mixing bowl.

2. add the 6, and gradually add the 7.. 1 cup at the time (warm water) - depending on the type of flour, you may need slightly more water.

3. start to mix all up nicely - easier to use your hand, and adding more water as you squeeze them in between your fingers.

4. once the dough starts to form like an elastic ball, start kneading, pull and push for about 10-20 mins (depending on how well you knead)

5. make sure the dough is not too dry, must be just nice to make a smooth ball, pls not too wet either (you can only judge this when you do more - too many variable effect this - water, weather, type of flour, yeast, gluten, the surface you mix/knead)

6. when you ready, drop the 9 into your palm, and smear the bowl that you want to leave the dough to rise (just enough to moisten the surface) – cover it up with a clean dry kitchen towel. Before you cover it, just turn over the ball of dough to ensure it is well covered with the smeared oil – need it to be slightly moist – you don’t want the dough to dry up.

7. leave it to rise for about an hour to 2 hours (depending on the weather), until it doubles up in its size. After about an hour, poke your finger in it, and see if the hole you make stays as it is - then it’s ready,  else, leave it to rise.

8. Once it has double its size, punched it down, and start kneading again, knead it until the dough is just nice (not to dry or wet, not too sticky). if it is, you may need to add some water or even flour as required. Not to forget, this is the time you put the 8 into it, and start kneading until you feel just right (I just don’t know how else to describe – you’ll just know ;) – well after many try.. you know when you know.. hah!

9. Then, get your loaf tin ready, again use the 9 to smear the tin slightly, all over, then with your still oiled finger, take the dough, use both of your hand to make it a smooth tight ball.. you need to ensure the top of the ball is well stretch, it’ll rise nice and high.

10. place it in the tin, cover it with a kitchen towel, and let it rise again - now for about an hour.. should rise again about 2inch up from the loaf tin.

11. When it has risen, get ready with the oven. at 200 degrees, heat it up, bottom burner only.

12. sprinkle the top of the dough with some flour or oat before putting it in the hot oven - time it for about 30min (max).

13. for the last 5-6 minutes, turn both side of the burner on (top & bottom) - to get that slightly brown top.

14. when time's up, immediately take the loaf out of the tin, and cool it down on a wire-rack (do not leave it cool in the tin!!) – or else you’ll get a soggy loaf! You’ll know it’s nicely baked if you hear a hollow sound when you tap the underside of your loaf.

15. best to leave it to cool for about 2 hours - but i bet ya - you'll want to cut it immediately to have a taste - the aroma is too good!

More readings for you:

Why you should take whole grain bread - http://www.healthcastle.com/brownbread-wholegrain.shtml (and you’ll understand why I bake my own)

Health Benefits of Flaxseed - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

Also, don't miss Top Nutrition Trends in 2008

enjoy!

Sher Khan.