Health News
Looks like a "healthy" sandwich right?
We all know that we need to stay away from sugar, but are you eating "whole grain" bread? Whole wheat bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists have proven that two slices of whole wheat bread will raise your blood sugar levels as high as if you were eating a candy bar.
Why does it take the mainstream media so long after a new study to report health benefits? BECAUSE they would lose all their advertising! I had to sign a waiver when I would be on TV that I won't bash whole grain or cereals.
It's really thing to wrap our mind around. According to the Life Extension article, eating two slices of whole wheat bread is worse than drinking a can of Coke or eating a candy bar. The original 1981 study at the University of Toronto found:
That means the Glycemic Index of whole grain bread is higher than that of table sugar, which is also known as sucrose. For you "gluten free" readers out there...rice cakes are listed on the Glycemic Index at 77! This is why when people go "gluten free" and grab a lot of packaged "gluten free" items at the store, they gain weight rather than lose weight.
To read more, check out Oct 2011 issue of Life Extension magazine, "Wheat, the unhealthy whole grain," in the Oct. 2011 issue of Life Extension Magazine, page 82.
5 TBS psyllium husk powder (no substitutes) (45 grams) (must be a fine powder, not whole husks)
2 tsp baking powder
1 tsp Celtic sea salt
2 1/2 TBS apple cider vinegar (1 oz)
3 egg whites (6 egg whites if using coconut flour) (about 3.5 oz for almond flour option, 7 oz for coconut flour)
7/8 cup (a little less than a cup) BOILING water (or MARINARA - for more Tomato Basil Bread!) (7 oz)
OPTION: Use 2 whole eggs (Almond flour version) or 4 whole eggs (coconut flour version). If you are having trouble with it rising using whole eggs you can try egg whites.
Preheat the oven to 350 degrees F. In a medium sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal won't work), baking powder and salt. Mix until dry ingredients are well combined. Add in the eggs and vinegar and mix until a thick dough. Add boiling water or marinara into the bowl. Mix until well combined and dough firms up.
Form into 4 to 5 mini subs (the dough will rise about 2 to 3 times so I start mine as a 1 inch disk, see picture below) or one large sub/loaf and place onto a greased baking sheet. Bake for 55 minutes (45-50 minutes for smaller shapes like buns). Remove from the oven and allow the bread to cool completely. Cut open with a serrated knife. Fill with desired fillings. Makes 5 servings.
NOTE! If you are having an issue with a bubble, try weighing your ingredients as listed above. I use this kitchen scale. :)
NUTRITIONAL COMPARISON (per serving)
Traditional Sub Bread = 198 calories, 6g fat, 4g protein, 41 carbs, trace fiber (41 effective carbs)
Almond Flour Sub (egg whites) = 199 calories, 13.3g fat, 8.2g protein, 12.1g carb, 7g fiber (5.1g effective carbs)
Coconut Flour Sub (egg whites) = 136 calories, 1.7g fat, 8.2g protein, 21.2g carb, 17.5g fiber (3.7g effective carbs)
This is the loaf version, but the process is the same. :)
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Health News
Toasted Sub Sandwich and Panini
Looks like a "healthy" sandwich right?We all know that we need to stay away from sugar, but are you eating "whole grain" bread? Whole wheat bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists have proven that two slices of whole wheat bread will raise your blood sugar levels as high as if you were eating a candy bar.
Why does it take the mainstream media so long after a new study to report health benefits? BECAUSE they would lose all their advertising! I had to sign a waiver when I would be on TV that I won't bash whole grain or cereals.
It's really thing to wrap our mind around. According to the Life Extension article, eating two slices of whole wheat bread is worse than drinking a can of Coke or eating a candy bar. The original 1981 study at the University of Toronto found:
Glycemic Index:
White Bread = 69
Whole-grain Bread = 72
Wheat Cereal = 67
but Table Sugar (sucrose) = 52
That means the Glycemic Index of whole grain bread is higher than that of table sugar, which is also known as sucrose. For you "gluten free" readers out there...rice cakes are listed on the Glycemic Index at 77! This is why when people go "gluten free" and grab a lot of packaged "gluten free" items at the store, they gain weight rather than lose weight.
To read more, check out Oct 2011 issue of Life Extension magazine, "Wheat, the unhealthy whole grain," in the Oct. 2011 issue of Life Extension Magazine, page 82.
BUSY FAMILY TIP: Make a triple batch of this dough, bake and keep the sub bread in the freezer for an easy addition to your next picnic! All you have to do is cut open the bread (toast it if desired) and fill with your family's favorite filling. No need to stop at Subway or Quiz-no's. This will take you less time and save you tons of money.
This recipe and many other innovative options are in my Savory Cookbook Here.
"HEALTHIFIED" SUB (June 2013 update!)
1 1/2 cup blanched almond flour (5 oz) (or 1/2 cup coconut flour or 2.5 oz)5 TBS psyllium husk powder (no substitutes) (45 grams) (must be a fine powder, not whole husks)
2 tsp baking powder
1 tsp Celtic sea salt
2 1/2 TBS apple cider vinegar (1 oz)
3 egg whites (6 egg whites if using coconut flour) (about 3.5 oz for almond flour option, 7 oz for coconut flour)
7/8 cup (a little less than a cup) BOILING water (or MARINARA - for more Tomato Basil Bread!) (7 oz)
OPTION: Use 2 whole eggs (Almond flour version) or 4 whole eggs (coconut flour version). If you are having trouble with it rising using whole eggs you can try egg whites.
Preheat the oven to 350 degrees F. In a medium sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal won't work), baking powder and salt. Mix until dry ingredients are well combined. Add in the eggs and vinegar and mix until a thick dough. Add boiling water or marinara into the bowl. Mix until well combined and dough firms up.
Form into 4 to 5 mini subs (the dough will rise about 2 to 3 times so I start mine as a 1 inch disk, see picture below) or one large sub/loaf and place onto a greased baking sheet. Bake for 55 minutes (45-50 minutes for smaller shapes like buns). Remove from the oven and allow the bread to cool completely. Cut open with a serrated knife. Fill with desired fillings. Makes 5 servings.
NOTE! If you are having an issue with a bubble, try weighing your ingredients as listed above. I use this kitchen scale. :)
NUTRITIONAL COMPARISON (per serving)
Traditional Sub Bread = 198 calories, 6g fat, 4g protein, 41 carbs, trace fiber (41 effective carbs)
Almond Flour Sub (egg whites) = 199 calories, 13.3g fat, 8.2g protein, 12.1g carb, 7g fiber (5.1g effective carbs)
Coconut Flour Sub (egg whites) = 136 calories, 1.7g fat, 8.2g protein, 21.2g carb, 17.5g fiber (3.7g effective carbs)
FILLING IDEAS:
CHICKEN CLUB: Smoked Chicken, bacon, tomatoes, lettuce, onions (see above photo)
TUNA MELT: Tuna, tomato, sharp cheddar: toast in a broiler until bread is crispy and cheese is melted (see bottom photo)
MEATBALL SUB: use my "healthiefied" meatballs and no sugar marinara
PIZZA SUB: fill with your favorite pizza toppings, no sugar marinara, mozzarella: toast in a broiler until bread is crispy and cheese is melted
PANINI: Cut bread into thin slices. Heat panini maker on high. Fill with desired sandwich fillings. Butter the outside of the sandwich and fry until bread is golden brown. Click HERE to find the panini maker I love, on sale now for $45! It was $90!
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| Made into buns for Sloppy Joe's |
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| Made into 'fingers' for Halloween Fun! |
Here is a video of the process of making these subs.
This is the loaf version, but the process is the same. :)
The first time I made my "healthified" bread, it turned out PERFECT! But guess what? I was just messing around with my new-found obsession with psyllium powder and didn't write anything down! ARG
So it took me 8 pounds of almond flour to experiment and finally get it right (a very expensive mistake). Yesterday, Craig made the buns because someone suggested that that always add in Apple Cider Vinegar and my memory came back! YES, I added cider vinegar to that first batch!
So, if you made the bread before and it turned out "gummy" please try it again. These are amazing!
So, if you made the bread before and it turned out "gummy" please try it again. These are amazing!
- Nutella Cupcakes And Wheat = Worse Than Sugar
Looks like a "healthy" sandwich right? We all know that we need to stay away from sugar, but are you eating "whole grain" bread? Whole wheat bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists have proven that two...
- Tomato Basil Wraps And Tortillas
I hear so many people are starting to buy "Whole Grain" products instead of "White" bread, cereals, and baked goods. But are they any better? These Mission Tortillas are marketed as "Life Balance" and claim that they have no trans-fat, BUT check out...
- Monkey Bread And What Is Xylem Sap?
As Maria's husband I have helped out on a lot of recipes but never owned one from start to finish. This is my first attempt. I have a degree in Electrical Engineering so I am a technology and science geek. One thing I find interesting...
- Clam Chowder In A Bread Bowl And Diabetes Awareness Day
Diabetes Awareness DayToday is Diabetes Awareness Day. If you need a little help on why everyone should be eating the low-carb and grain free lifestyle, please watch this: Craig secretly took this photo in the middle of one of my creations. He thought...
- Pigs In A Blanket And "complex" Carbohydrates
We all know that sugar is bad, but we mistakenly believe complex carbohydrates are healthy and we need to eat them in abundance. BUT what if I told you that "Complex carbohydrates" and "Whole Grains" are just glucose molecules hooked together in a long...