The aroma of baking instantaneously turns a house into a home and magically transforms an oven into a hearth. What one loses in three days is gained …
High hydration sourdough bread and the poems of Jo Harjo
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The number of people who are living with Type I and Type II diabetes is growing worldwide. This means that many are working hard to control it as best they can through exercise, diet, and medications. As far as diet goes, an individual with Type I or II diabetes works to control their glucose levels by actively reducing foods that act like sugar. This includes bread as most types raise glucose levels.
While many things in a diabetic diet that need to be altered, there are some ways to make these changes easier. Someone with diabetes does not want to feel awful due to a slip in eating habits but it is not always easy to certain staples and, let’s face it, delicious foods out of a diet, such as bread. Rather than eating processed bread from a grocery store that’s loaded with sugar, you can always healthy bread at home. It is as simple as mixing the ingredients and putting them in a bread maker.
Once you have a bread maker and know how to use it, you are ready to go. Not only will you have warm, great-tasting homemade bread but it will also be made from quality recipes using diabetic-friendly ingredients. Aim to use diabetic bread recipes that incorporate flour that is high in fiber and whole grains that stop the blood glucose from spiking. Plus, they also help with digestive health. As these types of flour and grains become more popular, they are easier to find. You can usually find them in the baking section at your local grocery store or in a bulk food shop or a health food store. Look for recipes with oat, whole wheat, brown rice, bulger, and rye or bran flour. The goal is to stay away from white.
The reason sourdough is good for a diabetic diet is that the body processes sourdough as a complex carbohydrate. It does not affect the blood sugar immediately whereas other types of bread are processed as simple carbohydrates. This sourdough bread takes some prep time but is worth it. The starter is made a week ahead of time, but with good planning, you can have healthy bread that is simple to make on an ongoing basis. The starter can be split and used repeatedly so if you start it and keep it active, you can have sourdough bread any time the urge strikes you.
Starter
4 cups all-purpose flour
4 cups warm water
1 package of active dry yeast
Put warm water in a glass bowl and add the yeast. Let yeast dissolve and stand for 5 minutes. Then, add the flour and stir until blended. Make sure all ingredients are mixed well. Store this mixture in a dark, warm place for 4 to 5 days, stirring it once each day. After this time, it can be kept in the fridge for at least 7 days. To keep it going, add up to a 1/2 cup of flour and ½ cup of water if you keep it too long. You can keep repeating this process so you always have starter handy.
Bread
1 pkg of active dry yeast
1 ½ teaspoon of salt
2 ½ cups unbleached bread flour
2 cups of the previously made starter
½ cup warm water
Bread Maker
Gather your ingredients. Add in wet ingredients first, then dry, adding yeast last. Don’t let yeast touch wet ingredients. Put the machine on the French or Sourdough cycle. When ready, carefully remove the bread pan and put the bread on a rack to cool.
Banana nut bread is another good choice when it comes to a diabetic bread recipe. It offers a sweet treat without putting blood sugar out of kilter. Make sure the bread machine being used has a good non-stick coating as many of the sweet-tasting ingredients can stick if the pan is ungreased or only has a regular coating.
Ingredients
¼ cup vegetable oil
2-3 bananas, ripe and mashed
1 teaspoon vanilla
1/3 cup milk
1 ½ cup of all-purpose flour
1 teaspoon stevia powder
½ teaspoon salt
1 teaspoon baking soda
½ cup chopped pecans
Preparing the mix
Combine all ingredients in the order listed before putting it in the bread machine. Then, set it for 350-degrees and bake for 1 hour.
Ingredients
1 1/8 cup warm water
1 1/2 tsp of salt
1 tbsp instant coffee
1 3/4 cup rye flour
1 3/4 cup whole wheat flour
2 1/2 tsp bread machine yeast
1 tbsp caraway seeds (optional)
Preparing the dough
Combine all ingredients in the order listed, being careful to add the yeast last and making sure it’s not touching wet ingredients. Put the bread maker on whole wheat, 1 ½ pound loaf. When it’s finished, let it cool for 10 minutes and it’s ready to serve.
This bread has a variety of grains that can be put into this recipe. It doesn’t have a high glycemic index and is filling so it is good for slow eating.
Ingredients
1 1/4 cup warm water
3 tablespoon canola oil
1 tablespoon honey – not required
1 1/2 teaspoon of salt
1/4 cup bulgur wheat
1/2 cup oat bran
1/2 cup rye flour
1/4 cup oats
1 1/2 tablespoon of gluten – not required
1 1/2 cup bread flour
1/4 cup dry milk powder
1 1/2 teaspoons of bread machine yeast
Put all ingredients in the bread pan in the order listed with yeast last and not touching wet ingredients. Choose the whole wheat cycle, 1.5-pound loaf. Let it rest 10 minutes once it is baked.
While many things in a diabetic diet that need to be altered, there are some ways to make these changes easier. Someone with diabetes does not want to feel awful due to a slip in eating habits but it is not always easy to certain staples and, let’s face it, delicious foods out of a diet, such as bread. Rather than eating processed bread from a grocery store that’s loaded with sugar, you can always healthy bread at home. It is as simple as mixing the ingredients and putting them in a bread maker. Once you have a bread maker and know how to use it, you are ready to go. Not only will you have warm, great-tasting homemade bread but it will also be made from quality recipes using diabetic-friendly ingredients. Aim to use diabetic bread recipes that incorporate flour that is high in fiber and whole grains that stop the blood glucose from spiking. Plus, they also help with digestive health. As these types of flour and grains become more popular, they are easier to find. You can usually find them in the baking section at your local grocery store or in a bulk food shop or a health food store. Look for recipes with oat, whole wheat, brown rice, bulger, and rye or bran flour. The goal is to stay away from white.
The reason sourdough is good for a diabetic diet is that the body processes sourdough as a complex carbohydrate. It does not affect the blood sugar immediately whereas other types of bread are processed as simple carbohydrates. This sourdough bread takes some prep time but is worth it. The starter is made a week ahead of time, but with good planning, you can have healthy bread that is simple to make on an ongoing basis. The starter can be split and used repeatedly so if you start it and keep it active, you can have sourdough bread any time the urge strikes you.
Want a virtuous alternative to chocolate hazelnut spread? Tahini-tella is made with dark chocolate and tahini and makes morning toast into a no-guilt treat! I love to spread this on sourdough toast, then top with sliced banana and a sprinkling of cinnamon and sesame seeds.
Step 1 Place chocolate and olive oil in top of a double boiler over simmering water. Stir frequently, scraping down the sides with a rubber spatula to avoid scorching, until chocolate is melted, about 5 minutes. Remove from heat and set aside.
Step 2 Combine tahini, honey, and cinnamon in a bowl. Stir in melted chocolate mixture until smooth and well combined. Refrigerate spread until set and spreadable, about 15 minutes.
Garlic butter pork bites with lemon green beans – Super flavorful and so easy to throw together! Tender pan-seared garlic butter pork bites with crispy edges are cooked to perfection in a delicious garlic butter sauce and served with healthy green beans. Ready in 30 minutes or less, this easy low-carb and gluten-free pork recipe is a weeknight winner!
To make the garlic butter pork cubes: In a shallow plate, sprinkle pork bites with cajun seasoning and toss to coat well. Heat 2 teaspoons of oil in a skillet or pan over medium-high heat until hot.
Ingredients
Directions
Recipe Yield: Yield: 10 muffins. Serving size: 1 muffin.
Calories: 210
Fat: 10 grams
Saturated Fat: 6 grams
Fiber: 2 grams
Sodium: 280 milligrams
Cholesterol: 25 milligrams
Protein: 5 grams
Carbohydrates: 26 grams
Sugars: 2 grams
With my recent diabetes diagnosis I’ve been re-examining my obsessive passion for bread. During the pandemic I had been experimenting with my own sourdough creations but after diagnosis I pretty much cut bread out of my diet completely except for rare diet splurges.
The effect of sourdough upon bread digestion has had me rethinking
Bread is a favorite family staple. It can be turned into tasty sandwiches or served as a side with dinner. It may be delicious, but bread is chock full of carbs and sugar.
Sourdough bread is one of the healthiest types of bread out there. It’s extremely natural and contains none of the oil that’s in other types of bread.
We’re going to go into all the nutritional details about sourdough bread and even have a great sourdough recipe that you can use in your bread machine.
Sourdough bread is a leavened bread and one of the most natural types out there. Believe it or not, it’s been around for centuries. In fact, it’s one of the oldest forms of grain fermentation and can be tracedback to 3000 B.C. in Egypt
The story goes that the Egyptians came across the leavened process entirely by accident after someone left grain and water mixed together outside for a long period of time.
When they came back, they knew something was happening. They could see the natural yeast (commonly referred to as wild yeast) going to work, bubbling and growing.
The Egyptians made large amounts of sourdough bread, enough to feed entire cities. Soon, they taught the Greeks how to make the bread properly and it spread from there.
During the Gold Rush in Alaska and California, gold miners lived off leavened bread. It was cheap to make and took longer to grow moldy. It was the perfect choice when they were out mining for gold and gone for months at a time.
With the boom in artisan bakeries around the U.S., sourdough is making a comeback.
What makes sourdough bread so different is that instead of adding yeast to make it grow, it creates its own natural yeast.
Lactobacillus and acetobacillus (both good types of bacteria) change the state of the flour and water by creating lactic acid. These good bacteria are also what gives sourdough bread the unique taste you won’t find in other types of bread.
The natural yeast in the flour works with the lactic acid, making the bread rise by fermenting the sugars in the dough. Since it’s eating up most of the sugar in the flour, you absorb fewer carbs and less sugar when you eat it than you do from other types of bread.
This process takes longer than many other forms of bread but it’s great for low carb diets like the Paleo or the keto diet.
Here are the basic nutritional facts of sourdough bread based on one serving or one slice. Each serving, for this purpose, should weigh around 2.2 ounces or 64 grams.
Every recipe is different so there are several variables from one loaf to another so keep in mind that these aren’t concrete numbers. Figures will vary depending on added ingredients in your bread or the type of flour you use.
There are several health benefits to eating sourdough bread which is why it’s so popular with people trying to eat healthily.
Here are the biggest benefits of sourdough bread and what makes it stand out from other breads.
The health benefits of sourdough bread are numerous. If you’re looking to eat better, sourdough bread is a great choice. You can find it in any bakery and it’s super easy to make.
I really love mushrooms. They don’t have to be fancy mushrooms, any old mushroom will do. I throw them into all sorts of recipes at literally ANY time of the day. But the thing is that ‘shrooms so easily lose some of their flavor if the juices escape during cooking. But the grate thing about soup is that you capture all that essence in the broth. Yum, oh!
This Hungarian Mushroom Soup with Fresh Dill is rich, with hints of smokiness and a great umami flavor. It’s the perfect bowl of soup to warm up with this season!
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