Homemade Rocks! Bread Made Easy

Posted on October 26, 2011

Much as I love homemade bread, baking it has always scared me. The thought of wasting hours babysitting dough to produce what could be a flat hockey puck has kept me from making it, at least up until now.  The epiphany came when I decided to order Artisan Bread in Five Minites a Day: The Discovery that Revolutionizes Home Baking by Jeff Hertzberg, M.D. and Zoe Francois from amazon, along with the recommended 6-quart food storage container (to mix and keep the dough in), and the Danish dough whisk.

When the book arrived, I took a deep breath opened it. I was pleasantly surprised at how easy the authors made producing a perfect loaf of bread sound. I followed the directions exactly, and a day later baked my first two loaves of delicious bread (see the two loaves in the bottom of the photo…I added walnuts to the one on the right). Miraculous, really. The best part is the dough, which makes three loaves, and can last in the refrigerator for up to two weeks.

Feeling confident, I decided to play around with the master recipe. To make a healthier whole wheat version, I substituted 3 cups of the all-purpose flour with whole wheat flour, added 1 tablespoon more yeast, and 2 tablespoons of sugar. Perfection again. If you want to try your hand at baking bread, I highly recommend this book.

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Fantastic Lentil and Brown Rice Salad

Posted on June 6, 2011

A far cry from two-star Chef Curtis Duffy’s barley grain creation with twelve garnishes (see my previous post)…this quick and easy salad is for the home-cook who wants to eat healthfully with the least amount of effort. Lentils and brown rice are a winning combination: they form a complete protein that is loaded with iron and vitamins. I created this salad years ago when I was recipe testing for Eating for Pregnancy:  The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. It’s still a family favorite. I served it the other day with grilled vegetables, shrimp, and a lovely green salad. If you like cheese, diced feta adds a nice tang. Makes my mouth waters at the thought.

Brown Rice and Lentil Salad
Makes about 3 cups
Dressing
1 tablespoon vinegar, any kind, to taste
1 teaspoon Dijon mustard
1 small garlic clove, minced
2 tablespoons olive oil, to taste
One 15 ounce can lentils, rinsed and drained, or 1-1/2 cups cooked lentils
1-1/2 cups cooked brown rice
1/3 cup finely diced celery
1/3 cup sliced or diced radishes
1 large vine-ripened tomato, cut into a small dice (about 1 cup), or 12 cherry tomatoes quartered
2 tablespoons chopped fresh parsley
Salt and freshly ground pepper to taste

  1. To make the dressing, in a small bowl whisk together the vinegar, mustard, and garlic. Add the olive oil and continue whisking until emulsified. Set aside.
  2. Combine the lentils, brown rice, celery, radishes, tomatoes, and parsley in a serving bowl. Add the resrved dressing and mix gently. Adjust the seasoning and serve. Refrigerate leftovers.

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Choosing the Right Breakfast Cereal

Posted on March 23, 2011

Reading nutrition labels on the sides of  breakfast cereal boxes can make you wonder if you’ve gone astray and landed in the candy aisle by mistake. Sugar, sugar, and more sugar, plus a helping of fat, all with little or no nutritional benefits.

My family eats a ton of breakfast cereal every week, so I always try to make it as healthy as possible. My husband, who wins the prize for healthy breakfasts, consumes his cereal with a heaping portion of cut-up fresh fruit and homemade yogurt (see previous post for my yoghurt recipe). My son drowns his cereal in milk. My daughter adds cereal to her cup of raspberry or strawberry yogurt, the only flavors she likes. And, I eat mine with a minimal amount of milk due to lactose intolerance.

How do I cater to everyone without buying four different boxes of cereal? The answer is by making a delicious cocktail of healthy breakfast cereals which I combine with homemade granola. In a large, airtight plastic container, I mix about half the box of  two different cereals (today, it was three: Nature’s Path Optimum Cranberry Ginger, Kashi GoLean, and the remainder of the All Bran cereal from the bran muffins I made). I add homemade granola, and it’s good to go (see previous post for granola…I sweetened my latest batch with maple syrup, walnuts, and dried mango bits…yummy!). Whether you mix and match, or you’re a one-cereal-box  gal or guy, here are some essential tips for choosing a healthy breakfast cereal.

Tips for Choosing the Healthiest Cereal Brands on the Shelves

  • Look for cereals containing the following first on their ingredient lists: whole wheat, whole grain, whole oat flour, or rolled oats. This ensures that the product has not been subject to fiber-robbing refining processes.
  • Look for cereals containing at least 2 grams of fiber per serving. Whole grain products contain fiber, but refined grain products do not. Examples of the three high-fiber cereals include: General Mills Fiber One (14 grams of  fiber per 1/2 cup serving); Kellogg’s All Bran Cereal (10 grams of fiber per 1/2 cup serving); and Kashi GoLean Crunch (8 grams of fiber per 1/2 cup serving).
  • Look for cereals low in sugar. A maximum of 5 grams of sugar (about 1 teaspoon) per serving is advised. Cereals containing dried fruit, such as raisins, are likely to have a higher sugar content, but the nutritional benefits are generally worth the extra sugar.
  • Look for cereals with no more than 2 grams of fat per serving.
  • Look for cereals fortified with 100% folic acid and 100% iron.
  • Vegans and non-meat eaters should look for cereals fortified with 100% B12.

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Bran Muffins with Attitude

Posted on March 19, 2011

Most people get the bulk of their daily fiber at breakfast from cold cereals, warm oatmeal, toasted  whole wheat bread or rolls, fresh fruit, or bran muffins! This recipe for bran muffins, made from All-Bran cereal combined with dried cranberries or apricots and walnuts, comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. Each regular-size moist and tasty muffin contains a whopping 5 grams of fiber, 5 grams of protein, and 208 micrograms of folic acid…all for less than 200 calories!

Bran Muffins with Dried Apricots, Walnuts, and Candied Ginger

Makes 15 regular muffins or about 52 mini muffins
Cooking spray for greasing the muffin pan (or use muffin cup liners)
3-1/2 cups All Bran Cereal
1 cup boiling water
¼ cup canola oil
¾ cup sugar
1 cup buttermilk
1 large egg
1-1/4 cups all-purpose flour
1-1/4 teaspoons baking soda
¼ teaspoon salt
½ teaspoon ground ginger
½ cup dried cranberries or chopped dried apricots
½ cup walnuts
1/3 cup chopped candied ginger

  1. Preheat the oven to 400 degrees F. Spray the muffin cups with cooking spray or line with muffin liners.
  2. Place the cereal in a small bowl and pour the boiling water over it. Do not stir. Set aside.
  3. Combine the canola oil and sugar in a large bowl and whisk together. Add the buttermilk and eggs and whisk again. Add the flour, baking soda, salt, and ground ginger and whisk just until well combined. Add the All Bran mixture and mix with a spoon, then add the remaining cranberries, walnuts, and candied ginger and mix until well combined. (The batter will be quite thick.) Let the batter sit at room temperature for 10 minutes.
  4. Gently stir the batter, then divide evenly among the muffin cups. Bake until a tester inserted in the center of a muffin comes out clean: about 20 minutes for regular muffins, about 12 for mini muffins. Transfer the muffins to a rack and cool slightly before serving.

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Fiber Fix

Posted on December 7, 2009

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We all know we should eat more fiber…but before I rattle off facts and food sources, I’d like to give you a crash course on the ins and outs of digestion (no pun intended) and why fiber is so important.

Digestion begins in the mouth, where salivary enzymes break down starches into smaller molecules for the body’s nourishment and energy. After being chewed and swallowed, the food enters the esophagus, a long tube that runs from the mouth to the stomach. The stomach churns the food and bathes it in gastric acids, which help digest protein. Then, the chyme (or partially digested food) travels to the small intestines, where further breakdown occurs and nutrients are absorbed by the intestinal walls. Most of the absorbed nutrients enter the bloodstream and are carried throughout the body for storage or further chemical synthesis. The leftover roughage continues to move through the large intestines where it soaks up water to increase its bulk, and we all know what shows up at the other end.

An adequate intake of dietary fiber and fluids, particularly water, are the best ways to keep this machine moving smoothly and to prevent constipation. There are basically two types of fiber: soluble and insoluble. To receive the greatest health benefits, it is advisable to consume a wide variety of both types. Here’s an easy way to remember the differences.

Insoluble fiber, such as fruits and vegetables, wheat bran, and nuts, does not dissolve in water. This roughage moves material through your digestive system and forms the bulk of your stool. It is vital for regularity and maintaining a healthy intestinal tract.

Soluble fiber, including oats, peas, and beans, dissolves in water to form a gel-like substance—think of gooey warm oatmeal. In addition to ferrying chyme along the digestive tract, soluble fiber helps to lower blood cholesterol by sweeping the bad LDL cholesterol out of your system before it sticks to your arteries, and it can also reduce blood-sugar levels by slowing down the absorption of glucose in the blood. A high intake of soluble fiber is particularly recommended for diabetics or anyone diagnosed with pre-diabetes.

The recommended fiber intake for adults is 25 to 30 grams. Children need about half that, depending on their age and size. Most people get the bulk of their fiber at breakfast, through fresh fruit and cereals. Ideally, boxed cereals should contain at least 8 to 10 grams of fiber per serving. Because kids’ cereals contain nowhere near this amount, you might try mixing some high-fiber cereal with their favorite brand. During the rest of the day, fiber can come from whole wheat bread, whole wheat pasta, brown rice, vegetables, fruits, and beans. The following list comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be.

High-Fiber Food Sources and Grams of Fiber

½ cup General Mills Fiber One Cereal = 14 grams
½ cup Kellogg’s All Bran Cereal = 10
1 cup raspberries = 8
½ cup cooked lentils = 8
½ cup cooked black beans = 7
½ cup cooked chickpeas = 5
1 potato with skin = 5
½ cup canned kidney beans = 5
½ cup cooked green peas = 4
½ cup Kellogg’s Raisin Bran Cereal = 4
1 cup quick-cooked oatmeal = 4
1 cup blueberries = 4
1 medium apple with skin = 4
2 slices whole wheat bread = 3
1 cup strawberries = 3
1 medium orange = 3
¼ cup wheat germ = 3
5 dried dates = 3
½ cup broccoli = 2
5 whole wheat crackers = 2
½ cup Brussels sprouts = 2

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10 Foods for a Healthier You!

Posted on November 19, 2009

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10 Foods for a Healthier You!

  1. Whole grains. Whole wheat bread and pasta, brown rice, barley, and oats. Whole grains are a great source of vitamins and fiber. Rule of thumb: Brown is best. Avoid refined white foods stripped of their nutrients.
  2. Fruits and vegetables high in antioxidants. Prunes, blueberries, blackberries, mangosteen, kiwi, grapes, broccoli, red pepper, beets, spinach, and artichokes. Antioxidants promote cell regeneration and basic metabolic functions. Dark chocolate and tea also contain antioxidants.
  3. Fish high in DHA omega-3 fatty acids. Salmon, sardines, tuna, halibut, and anchovies. Omega-3s fatty acids are essential to good heart health, fetal brain development, and they can help reduce depression. Ask your doctor about supplements, particularly if you are at risk for heart disease, or if you are pregnant.
  4. Low-fat dairy products.  Milk, yogurt, and cheeses. Calcium is the key to strong bones and preventing osteoporosis. If you are lactose intolerant, try calcium-fortified foods, such as orange juice and soy milk, or supplements. The average Daily Intake of calcium for people between the ages of 31 and 50 years, is about 1,000 milligrams.
  5. Mono and polyunsaturated oils. Olive, canola, peanut, corn, safflower, sunflower, sesame, and flaxseed oils. Use these cholesterol-busting oils in salad dressings, cooking, and baking. Minimize saturated fats, such as butter, lard, and the white fat on meats. Avoid all trans fats, including stick margarine.
  6. Soluble fiber. Oatmeal, barley, and brown rice. There are two types of fiber: soluble (from whole grains) and insoluble (from fruits and vegetables). Soluble fiber helps reduce cholesterol. Insoluble fiber is excellent for digestion, but it does not affect cholesterol levels.
  7. Nuts and seeds. All kinds. Filled with vitamins, minerals, and healthy fats, nuts and seeds are the perfect snack, salad topping, or baking boost.
  8. Vegetable proteins. Tofu, beans, nuts, and seeds. These fat-free sources are excellent alternatives to meat and poultry.
  9. Folic acid. Lentils, fortified breakfast cereals, asparagus, spinach, and orange juice. Folic acid is critical in preventing neural tube birth defects and cleft palate, and it has the cardiac benefit of lowering homocysteine levels, a by-product of protein metabolism in your blood. Most people need about 400 micrograms of folic acid per day.
  10. Resveratrol. Red wine, raspberries, peanuts and mulberries. The antioxidant resveratrol may have some cardioprotective benefits.

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