Firstly, thank you for all of the wonderful and insightful comments from my post yesterday on vegetarianism and veganism and whether it can be helpful or harmful. I also wanted to I wanted to address a few questions that were asked and assure all vegetarians and vegans reading my blog that I fully support any lifestyle choices people make. It is simply my role as a dietitian to educate people on choosing their foods most wisely. Hence, Prevention RD 😉
Marisa of Loser from Life had a very good point: vegetarian and vegan diets are not designed to be weight loss diets. I believe it has become somewhat “trendy” in the weight loss world to seek out vegetarian and vegan diets to promote weight loss. There is “healthy” junk is any diet you choose, sorry. A diet that produces safe weight loss will meet all macro and micronutrient needs while creating a calorie deficit, best achieved when calorie restriction and exercise are combined.
Gina, a fellow RD and friend, made a great point about deficient EPA and DHA in vegan and vegetarian diets. Omega-3’s now have set DRI’s and are considered essential for optimal health. While these nutrients are found in flax, canola oil, and several other vegetarian/vegan sources, the best sources are from fatty fish. It is important to recognize that vegetarians (and vegans) have noted lower EPA/DHA levels when compared to non-vegetarians .
Samantha had a great question about meat and dairy drawing calcium out of bones. The American Dietetic Association had a fabulous quote that read, “Diets high in meat, fish, dairy, nuts, and grains produce a high renal load, mainly due to sulfate and phosphate residues. Calcium resorption from bone helps to buffer this acid load, resulting in increased urinary loss of calcium” . It is important to take away that there are multiple foods that can increase urinary loss of calcium, and they are from meat/dairy and grain sources alike.
As for iron, there are multiple foods that interfere with iron absorption, including spinach, greens, milk, dairy, eggs, coffee, tea, cocoa, beans, and fiber (slightly). It should also be mentioned that iron recommendations for vegetarians are 1.8x that of a non-vegetarian.
. American Dietetic Association. The Position of the American Dietetic Association: Vegetarian Diets. July 2009; Vol. 109, No. 7.
And just like yesterday, let’s get to the GRUB already! 😉
1 3/8 cups hot water
1/6 cup olive oil
1/6 cup honey
1 Tbsp molasses
1 tsp sea salt
3 1/2 cups of 100% whole wheat flour
1 Tbsp dry active yeast
Place the first five ingredients in the bowl of your standing mixer and stir together. Add 1 cup of flour (this will cool the water and end up with warm dough but not too hot to instantly kill the yeast). Mix with the bread hook then add the yeast. Add 2 cups of flour.
Mix until the consistency is some what even. You may have to knock the flour off the side of the bowl for the hook to catch it. Continue to slowly add the remaining flour until the dough quits sticking to the sides of the bowl. The dough should be tacky to the touch. The trick is to have enough consistency to stand up with the least amount of flour so the bread will be fluffy. It will most likely be 3 1/4 cups but in any case do not exceed 3 3/4 cups of flour. Don’t over mix or the bread will be tough.
When your dough is finished, leave it in the mixer, cover the bowl and let it rise for about 45 minutes. The dough will be larger but it doesn’t need to double.
Coat a bread pan with olive oil spray. You can also flour the pans to reduce sticking.
Punch the dough down at least close to the original size. Drop the dough on a floured surface so you can work the dough and shape it. Shape it with your hands to make a nice ball getting enough flour on it so it isn’t sticky. Shape the loaf by turning the dough under itself over and over. When the dough is shaped the sides and ends will be sealed and all you will see is a nice oblong shaped loaf with smooth sides and top. Drop the loaves in your bread pan, cover and let it rise until almost doubled (about 60 minutes).
Bake in a preheated oven at 350 F for 30-35 minutes.
When the bread is done, turn it out of the pan to a rack to cool. You can eat it right away. Don’t wrap it until completely cooled. Store in a brown paper bag inside a zip lock bag on the counter. Yield: 1 loaf, 12 slices.
Nutrition Information (per slice): 164 calories; 3.6 g. fat; 0 mg. cholesterol; 194 mg. sodium; 29.6 g. carbohydrate; 3.5 g. fiber; 4.7 g. protein
Result: Delicious! I was super impressed with this whole wheat bread! I don’t usually bake with all whole wheat flour because the end product always ends up dense and dry. But not this bread! The olive oil, honey, and molasses keep the bread light and moist! Yum! Enjoy!
With this bread, we made simple turkey and Swiss sandwiches with a slather of Edamame Guacamole instead of mayonnaise. DELICIOUS!
Question: What’s your favorite kind of bread?
I don’t think anything beats a warm sourdough!