I’ve noticed lately that bread has been getting a bad rap. It seems like bread is bashed by many fad diets and blamed for everything evil. In my opinion, fad diets should have no voice when it comes to feeding our kids. Fad diets are exactly that. Fads. Feeding kids, however, is not a fad and should be all about balance. We need to teach our kids to eat a variety of foods that include: fruits and vegetables, lean protein, calcium-rich dairy, and whole grains.
Whole grains are important sources of fiber and many nutrients that provide tremendous health benefits.
Notice I said WHOLE grains and not simply grains. You see, grains are generally divided into two groups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ and endosperm. Some examples of whole grains include whole wheat flour, oatmeal, and brown rice. Refined grains, as found in white flour and white rice, are known to have a finer texture and longer shelf life, but have been through a milling process that removes the bran and germ. Unfortunately, the milling process also removes the dietary fiber, iron and many vitamins. Some manufacturers enrich, or add some vitamins and iron back into the refined grains after processing. This, however, can add to consumer confusion. How many times have you been in the bread aisle and seen the labels? Cracked wheat. Whole wheat. Enriched. High Fiber. Whole grain. Low fat. White whole wheat. Yikes! How can a shopper know which one is the most nutritious?
NuVal to the rescue! The NuVal algorithm factors in over 30 nutrients to provide a score between 1-100 (the higher the score, the higher the overall nutrition) to allow consumers to make an educated decision when buying groceries. So, instead of standing there debating between loaves, you can spend your valuable time and energy with the ones you love.
Check out some examples of bread scores from Coborn’s:
When I have the time, I like to prepare foods from scratch using the NuVal scale as my ingredient purchasing guide. Here’s a foolproof bread recipe I found on Cuisinicity, a food blog written by Catherine Katz, wife of NuVal founder Dr. David Katz. A “French-born-and-raised foodie,” Catherine is an inspired cook with a passion for nutrition.
According to Catherine, the key to any deliciously moist and airy bread is the starter “sponge” which activates the yeast before it is mixed in with the rest of the ingredients. It’s a cinch to make and will have your kitchen smelling like a French bakery. You’ll notice there’s no added salt in this recipe. At first, we missed the salty flavor, but then realized this allows the bread to take on the flavor of whatever you serve on it. Try it drizzled with honey or as the foundation to your favorite sandwich. I like it lightly toasted and topped with Sunbutter.
On a side note, I was originally drawn to this recipe because I have some extended family members with severe allergies to dairy and eggs. For those of you who must factor these food allergies in to your baking, this simple recipe has only five ingredients and is egg and dairy free.
Give this bread a try! Super-easy to prepare, it’s a great way to inspire budding bakers. Please snap a pic of your kids baking or enjoying a slice of bread and post it in our comments section.
“Sponge” ingredients:
- ½ cup lukewarm water – not too hot or the yeast won’t rise well
- ½ tsp sugar
- 3 tsp dry yeast
Remaining Ingredients:
- 1 cup lukewarm water
- 3 Tbsp olive oil
- 3 cups whole wheat flour – measure carefully and do not pack
Photo’s courtesy of: Karen Radi
Instructions:
Preheat oven to 400
Place ½ cup of lukewarm water in a small cup and add the sugar and active yeast, stir and let sit for 5-8 minutes until the yeast becomes foamy. It will double in size.
While the yeast is rising, pour the remaining cup of lukewarm water in the bowl of a stand electric mixer fitted with a dough hook and add olive oil and whole wheat flour.
Add the foamy yeast mixture to the remaining ingredients and turn on the mixer on low speed until the dough forms a ball.
Turn up the speed to medium for an additional minute. The dough will appear sticky at first, but be patient, within 2 minutes it will form a perfect ball.
Take out the sought and sprinkle with a little dusting of flour (less than 1 Tbsp) so your hands won’t stick to it.
Gently shape the dough into a large ball and place it on a non-stick baking sheet dusted with a little flour and cover loosely with a clean hand-towel.
Let rise for 30 minutes.
When ready, uncover the dough and place in preheated oven for 20-25 minutes.
Warm Regards,
Kelly