Healthier Bread Recipe

[s/v Jedi]

Hi,

I am trying to make our Rye bread recipe healthier while keeping at least the same taste etc. I finished my first experiment yesterday and the result is not only healthier, it also tastes better !!

Using http://www.cruisersforum.com/forums/...ead-55028.html as the basis, I reduced sugar to 2 Tbsp, replaced 1 cup of white flour with whole wheat flower, and added some corn flower and rolled oats. I ended up needing a little extra liquid so added some water. I try to compensate for that in the new recipe below.

New recipe for 2 lb loaf:

- 1 can of Guinness beer
- 1.5 Tbsp olive oil
- 2 cups of white flour
- 1 cup of whole wheat flour
- 1 cup of rye flower
- 1 Tbsp fine (powdery) corn flour
- 1 Tbsp rolled oats
- 2 Tbsp sugar
- 2 tsp kosher salt
- 1 tsp caraway seeds
- 1 tsp instant coffee
- 1 tsp cocoa
- 1.5 tsp instant yeast

I plan to reduce white flower further, increasing whole wheat and rolled oats.

cheers,
Nick.

[joey69]

That sounds delicious.I made a New Year's resolution to start eating healthy.I am wondering do you use a Bread maker or a conventional oven.Is one healthier than the other? THANKS

[KEG]

I haven't figured out how to make actual rye bread but I include rye in my grain mixture for grinding.

The only things I measure are liquid, yeast, sweetener and oil. From there anything goes. For sweetener I alternate between regular sugar, cane sugar, dried honey and dried molasses.

For flours I grind wheat, rye, and 12 grain mixture. Roughly half ground flour and half bread flour. Throw in a couple handfulls of rolled oats or bran for good measure. I also throw in ground dried pumpkin or squash, dried cranberries or sun dried tomatoes with spices to match.

[otherthan]

after an accident that left me cripled 7years...I gained alot of wieght (up to 360lbs)
got my last knee surgery and started walking without assistance...this motivated me to lose wieght...sins I was physicly limited my only alternative was nutrition...bread was most important as wheat is a cereal that acumulates fat bodies in blood cells...so I started eating soya flour bread...cut on red meat and lost 120lbs the first year...if health is a priority consider soya flour in your reciepy.

[joey69]

I will,I'm facing the same problem.I've been disabled 10 yrs. now,I saw that soya stuff in the store and wondered about it.Thanks.

[Astrid]

A rye bread recipe I like, because it is simple to mix and bake under most conditions and does not require refrigerated commodities like milk and eggs, is Kommisbrot:

300 mg water
1 tablespoon molasses
1 teaspoon salt,
2 teaspoons caraway seeds
300 mg rye flour
200 mg all purpose flour
one package dry yeast.

[s/v Jedi]

Don't be too quick with the soy flour. Whole wheat and rye flour both have the "good" (complex) carbs.

Also, red meat is good for the triglycerides and VLDL. If you use lean meat it isn't even so bad for LDL/HDL levels either.

Since 2009, there have been multiple research reports pointing out that the advice to limit red meat consumption has been wrong. We should limit carbohydrates instead and make sure we consume complex carbohydrates.

The latest numbers they give for total calorie intake: 50% from carbohydrates (prefer complex type), 30% from protein and 20% from fat. Before changing any of this (like for weight loss diet), first add at least 30 minutes of daily exercise. If weight loss is not significant enough, carbs can be reduced to 40% of daily calorie intake and protein to 35%. This is a 5% reduction but the higher protein intake should compensate for feeling hungry too much. If one wants to go beyond 35% of calorie intake from proteins, you must make sure that no kidney problems exist.

By daily exercise and a change of diet, I could stop taking statins recently. Uric acid came down too. 90% or more of the bread I eat is now baked by myself.

cheers,
Nick.

[s/v Jedi]

Originally Posted by joey69

That sounds delicious.I made a New Year's resolution to start eating healthy.I am wondering do you use a Bread maker or a conventional oven.Is one healthier than the other? THANKS

I use the "big" (2 lb loaf) Zojirushi bread-maker. I don't think it's healthier but on a boat it's just more convenient, especially when in the tropics.

Originally Posted by KEG

I haven't figured out how to make actual rye bread but I include rye in my grain mixture for grinding.

The only things I measure are liquid, yeast, sweetener and oil. From there anything goes. For sweetener I alternate between regular sugar, cane sugar, dried honey and dried molasses.

For flours I grind wheat, rye, and 12 grain mixture. Roughly half ground flour and half bread flour. Throw in a couple handfulls of rolled oats or bran for good measure. I also throw in ground dried pumpkin or squash, dried cranberries or sun dried tomatoes with spices to match.

Wow. Unfortunately here in Central America you can forget all that because it is hard to find decent whole wheat flour and sheer impossible to find anything to grind yourself The popular bread here is Bimbo and you can throw it in your bilge for a year without it getting mouldy. It's really bad stuff :-)

I studied the sugar/sweeteners a bit and don't think it makes a big difference what you use. Honey and molasses have more than sweetener, like minerals but with a decent diet you should get those enough from other sources already.

Originally Posted by Astrid

A rye bread recipe I like, because it is simple to mix and bake under most conditions and does not require refrigerated commodities like milk and eggs, is Kommisbrot:

Hi Astrid, you *must* try the recipes I post here because I started with the recipe you posted and just kept experimenting until I improved it. I'm now trying to reduce the white flour (= bad carbs) as much as possible without loosing the great taste and structure. The recipe in this thread is even better than the one I posted as "Jedi's rye bread"
If I'm left with, say 1 cup of white flour, I will try like jobi posted and use soy flour instead. If I can find it here...

ciao!
Nick.

[KEG]

Originally Posted by s/v Jedi

Wow. Unfortunately here in Central America you can forget all that because it is hard to find decent whole wheat flour and sheer impossible to find anything to grind yourself The popular bread here is Bimbo and you can throw it in your bilge for a year without it getting mouldy. It's really bad stuff :-)

I studied the sugar/sweeteners a bit and don't think it makes a big difference what you use. Honey and molasses have more than sweetener, like minerals but with a decent diet you should get those enough from other sources already.



ciao!
Nick.

Now I feel lucky. I go to the grain elevator 5 blocks away with buckets and get what I want pretty much right off the farmers trucks. They charge me $10. per 5 gallon bucket and they clean it for me so I pay with a smile.

They say that whole grain bread cuts a mans risk of heart attack by 24%. Certain cancers are reduced by around 30%.

The sweeteners like honey and molasses I use for flavor. I make my bread every couple of weeks using a kitchenaid pro 600. I make 1 huge batch, 6 cups liquid, roughly 14 to 16 cups flour. The kids line up for buns right out of the oven.

Matthew

[otherthan]

the study I used for my regimen was conducted by a renown blood specialist...he finished the work started by his father beforhim...the effects of food protiens on the 4 blood groups...the original group is O, most indians inuits and all african tribes are O type...this blood is best suited for meat...they have the strongest imiun systhem of all...The A type is for agriculture and best suited for vegetables...B types are those best suited for by products like chees, milk and processed meats...what feeds one type is poison to the other...we metabolise the foods that are good for our blood type...all the rest is wasted and have no nutrition value.
3 foods that are equaly bad for all blood types are wheat, oranges, bananas the only known foods that no one should eat...they arent toxic but the trap fat in blood cels and are the culpit of obesity.
I use to watch the biggest looser when I was obease and think my god they are killing these poor guys...eating good foods is enough to keep anyone fit.

[s/v Jedi]

Originally Posted by jobi

the effects of food protiens on the 4 blood groups...the original group is O, most indians inuits and all african tribes are O type...this blood is best suited for meat...they have the strongest imiun systhem of all...The A type is for agriculture and best suited for vegetables...B types are those best suited for by products like chees, milk and processed meats...what feeds one type is poison to the other...

Wow, first time I read anything like this! Oh, I will be into Google and Wikipedia today I hope it's true because I have the good O-type and I think most people do have O... rib-eye steaks, here I come.

ciao!
Nick.

[otherthan]

http://cnl-naturopathie.ch/doc/groupes_sanguins.pdf hope you can find it in english...and yes its very sirious...iv lost 120lb in les then one year without exersising (walking and a few push-ups) been 3 years now and have not gained anything back...farthermore my skin has no strech marks.

O type are the hunters and do very well on meat regimen...all other type should stick to pork, fish and avian meat.

I do not belife in diets...biology has been my passion for 3 decades so I know that too much exercise is no good...especialy to an obease body...this was the onlything that made sens...and it does.

cheers

[Adax]

Jobi, I need a blood transfusion... I am an AB and just about everything on that list I don't like . I want O type food. Might go a long way to explain why I have issues with weight . Oh well ,will give it a try ,some I like .

And on topic - I love that bread recipe. Whereabouts are you in Central America,Jedi ? Reason I ask is that in Mexico same issues , the wholewheat is insipid. But in some supermarkets they have bins of wheat . I have bought them and brought it to a mill -molino -still very common in Mexico . Much better .

[s/v Jedi]

Adax, we're in Panama, a bit south of you. They have whole wheat flower here but nobody local buys it so it's been on the shelves for ages. I got some US flower from ex-pat type supermarket that has all the imported stuff.

I should be good with my O-type blood and am currently considering a 100% protein diet :-))

cheers,
Nick.

[s/v Jedi]

Originally Posted by jobi

http://cnl-naturopathie.ch/doc/groupes_sanguins.pdf hope you can find it in english...

Oh no need for that.. power of the Internet, just feed it to translate.google.com. This is the URL for the English translation: Google Translate

cheers,
Nick.