What is it about carbohydrates? We love to consume them, particularly bread. If you have a bread craving, here are a few ways to make it healthy so you are able to eat it more frequently.
There are 2 types of carbohydrates: simple and complex. You would think that you require simple ones, but just the opposite is true. Simple carbohydrates are your sugars and processed foods full of sugar. They’re metabolized rapidly, leading to sugar spikes. This isn’t good; you’ll gain a lot of energy but it will be temporary unless you get a new infusion of sugar.
Complex carbohydrates include your whole grains. These grains differ from products labeled “wheat” or “whole wheat” because they’re made using the full seed of the grain. In processing the part of the seed that contains the fiber and nutrients, these are stripped away, leaving little to no nutritional value unless fortified with vitamins. That’s one problem with white flour products.
Using whole grains to make your breads yields lots of good benefits. For one, you get lots of fiber. It keeps your gastrointestinal system moving as well as keeping you full and content when consumed with veggies and protein.
Second, bread is a perfect place to hide other good stuff. For example, how about banana bread? Bananas are a great source of potassium which may keep you from cramping during exercise. When the banana skin becomes black, that’s when the fruit inside is sweetest. You are able to reduce the quantity of sugar in the recipe and still enjoy the flavor.
Bread Recipes
One way to make quick bread is to utilize a bread maker. It allows you to blend the ingredients and create the dough without standing and kneading in your kitchen. Add your wholesome ingredients such as cranberries, orange pieces, raisins and nuts to increase your carbohydrate and protein content.
Numerous types of bread don’t need yeast or a period of rising. These are your sweet breads that can also be healthy when you substitute ingredients. For breads like this, use a combination of whole wheat and white flour. Using whole wheat flour by itself may alter the flavor of your bread. Alternatively, read the directions on the box. It’s generally a 50/50 mixture or a 75/25 mixture of white flour to wheat flour. Also, try whole wheat pastry flour which has less gluten than normal whole wheat flour.
For milk, try skim milk or low-fat buttermilk if the recipe demands it. Any sour cream or cream cheese might be substituted with the fat free recipe. As for oil, use one-half as much oil and add natural applesauce to make up the balance. The bread will keep its moisture but with less calories.
Examples of bread recipes you are able to substitute and likewise make instantaneously with healthy staples on hand include:
* Raisin bread
* Banana bread
* Zucchini bread
* Date nut bread
* Chocolate chip walnut bread
Your staples include:
* Whole wheat pastry flour (from whole foods store)
* Nuts
* Dried fruits
* Bananas
* Chocolate chips
* Eggs
* Healthy canola oil (or olive oil – halve it and substitute applesauce for the additional one-half)
* White flour
Quick and Healthy Bread Recipes:
Chewy Banana Peanut Crunch Bread
Ingredients
2 large ripe bananas, mashed
1 cup fat free Greek yogurt
1 cup natural cane sugar
2 eggs
2 tsp vanilla extract
1/2 cup leftover brown rice
1-1/2 cups white whole wheat flour
1 tsp baking soda
1/2 cup quick-cooking oats
1/2 tsp salt
topping:
1/3 cup crunchy natural peanut butter
2 tablespoons softened healthy butter-like spread
1/2 cup quick-cooking oats
1 tablespoon flaxseed meal
2 tablepoons demerara sugar
Method
Combine first five ingredients in a large bowl, beating with whisk until uniformly combined; stir in rice. In a medium bowl, sift flour and baking soda; add oats and salt, and mix well to combine. Add dry ingredients to wet ingredients and mix thoroughly with a wooden spoon. Spray 5″ x 8″ loaf pan with nonstick cooking spray. Pour batter into pan, then use your fingers to sprinkle topping (instructions follow) evenly over top of batter; press topping lightly into batter. (For topping: Mix together peanut butter and spread; add next three topping ingredients and stir together until crumbly mixture forms). Bake loaf in a preheated 350-degree oven for 1 hour. Cool for 15 minutes on wire rack before removing from pan; allow to cool completely.
This banana bread has a very moist and chewy texture. The peanut topping adds a nice crunch and the taste combination of peanut butter and banana is a winner. Another “winner:” this bread is low in fat and high in protein, calcium, fiber and taste.
Number of Servings: 10
Power Muffins
Ingredients
1 1/2 cups whole wheat flour
1 1/2 cups old-fashioned oats (plus a little extra for bottom of pan)
1 cup ground walnuts
2 tsp baking powder
1 tsp baking soda
2 tsp cinnamon (plus extra for sprinkling)
4 egg whites
1 cup honey
1 cup plain non-fat yogurt
2 ripe bananas, mashed
1 tsp vanilla extract
Method
Preheat oven to 350 degrees. Grease muffin tins and sprinkle about 1 tsp. oats in each muffin cup. In large bowl, stir together dry ingredients. In medium bowl, whisk together wet ingredients. Carefully fold wet ingredients into dry ingredients just until moistened. Fill each muffin cup 3/4 full. Sprinkle tops with cinnamon and a little brown sugar, if desired, and bake about 15 minutes or until done.
Number of Servings: 18-20
Flax Rosemary Whole Wheat Biscuits
Ingredients
2 cups whole wheat flour
1/4 c canola oil
1/2 c room temp butter
1t flaxseed
1t rosemary
3/4 tsp salt
1/2 tsp pepper
3 tsp baking powder
Method
In a large mixing bowl, add whole wheat flour, oil, baking powder, salt and pepper and room temperature butter. Grind flaxseed and rosemary in a coffee mill and add to the bowl. Mix together with a fork until dough is mixed. Use your hands to finish mixing and kneading into shape. Shape into or cut into round biscuit shapes. Baste a little butter on top of the biscuits and place in preheated oven of 450 degrees for 10-12 minutes.
Number of Servings: 5
Reduced-Fat Crock Pot Banana Bread
Ingredients
Nonstick cooking spray
1 1/2 cups sugar
1/2 cup applesauce
1/4 cup margarine (use a brand with no trans-fats), softened
3 egg whites, beaten
1/2 of a ripe banana, mashed
1/4 tsp. vanilla extract
1/4 tsp. banana extract
1/2 cup wheat flour
1/2 cup white (all-purpose) flour
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
Method
Line the ceramic insert of a small, round crock pot with aluminum foil. Spray foil with cooking spray. Cream together sugar, applesauce, and margarine. Add the egg whites, mashed banana and flavorings. Mix well. Combine dry ingredients in another bowl. Add to banana mixture and mix lightly, just until dry ingredients are moistened. Do not over-mix. Turn into prepared crock pot liner. Cover and bake on high for 2 hours. Do not remove cover during baking time. After 2 hours, put a baking pick or fork into the middle of bread. If it comes out clean, bread is done. If not, continue baking with cover on for additional 15 minute intervals until done. When done, remove foil and cool loaf on wire rack.
I adapted this recipe from one I found in a cookbook years ago. I’ve made changes over the years to the original recipe to makes it lower in fat. I also substituted wheat flour for some of the white flour to make the bread healthier. It’s delicious–my husband and son love it. This bread freezes well.
Number of Servings: 8-10
Healthy breads do not have to take long to fix and enjoy. Freeze leftovers for up to a month.
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