There are many benefits to baking bread rather than buying it. One of the prime reasons is that it affords the ability to strictly monitor the ingredients. Almost all brands of off-the-shelf bread are over-processed, which means essential nutrients are removed, but which ones? The process is far from transparent.
This quinoa whole wheat bread is easy to make and packs a healthy high fiber and low fat punch. Fiber is lacking in most modern purchased food products and is key to phases 2 and 3 of the South Beach Diet.
Homemade Bread Ingredient List
- 3 1/2 C milk (2% milk is ideal)
- 3 T butter for the recipe, plus enough to grease the 2 loaf pans
- 1 T sugar
- 2 eggs
- 2 packages rapid rise yeast
- 3 T wheat gluten
- 1 C wheat bran
- 3/4 C steel-cut oatmeal (not "instant" or "old-fashioned")
- 3/4 C quinoa
- 2 – 3 C whole wheat flour
Combine the Ingredients
- Put the milk and butter into a plastic or glass bowl and microwave on the defrost setting long enough to melt the butter, generally about 3 1/2 minutes.
- Mix in the oatmeal and quinoa and allow to soak for 30 minutes. Use this time to liberally grease the two loaf pans.
- Stir in the rapid rise yeast. (And give 3 cheers and a high five to whoever invented this time-saver!)
- Stir in the eggs.
- Stir in the wheat gluten.
- Stir in the whole wheat flour 1/4 cup at a time until the dough is too difficult to stir.
Knead the Dough and Bake the Loaves
Pre-heat the oven to 425 degrees. At this point it's time to knead the dough. Sprinkle flour on the working surface (a Formica kitchen countertop works fine). Turn the dough ball out of the bowl, lightly flour it and begin kneading, adding a bit more flour each time the dough is folded.
When the dough ball until its smooth and springy on the outside, divide it into two balls. Place one in each dough pan and press flat. Put the pans in the oven and bake for 25 minutes or until a toothpick inserted into the center comes out dry.
Remove the loaves from the pans and set them on wire racks to cool. Slice and enjoy!
The Benefits of Whole Grains and Quinoa
Whole grains are important for both roughage and nutrients. Ever wonder why commercial bread often boasts things like “iron-enriched”? Because the processing removed the naturally occurring iron to begin with!
Quinoa has been called the “gold of the Incas” because it's native to the Andes and the Amazonia region. As mentioned at the beginning of this article, it's a complete protein source which makes this bread an attractive food to persons limiting their meat consumption. Strictly speaking, the milk and eggs would rule it out for those on a vegan diet.
It's also very high in manganese as well as phosphorus, magnesium, iron, and copper, all of which are beneficial for persons suffering with migraine headaches, diabetes and atherosclerosis.
The amino acid lysine is also a prime component, which is essential for tissue growth and repair. Finally, quinoa is rated at 35 on the food glycemic index, which makes it a healthy choice for regulating blood sugar and energy.
Sources: Guns, Germs, and Steel by Jared Diamond
Kelly Smith - Kelly has over 30 years experience as a journeyman carpenter and 20 as a freelance writer and photographer.
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