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Best Fall Breads: A Healthy Basket of Just-Baked Goodies!
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Whole
Wheat
"Bread is better than the song of
birds."
"Without bread, even a palace is
sad, but with it, a pine tree is paradise."
"All sorrows are less
"Let all things be done decently and in order, and the first thing to put in order when you are going to bake is yourself. Secure the hair in a net or other covering, to prevent any from falling, and brush the shoulders and back to be sure none are lodged there that might blow off; make the hands and finger nails clean, roll the sleeves up above the elbows, and put on a large, clean apron." ~The Buckeye
"A loaf of bread," the Walrus said,"is what we chiefly need." "The Walrus and the
Carpenter"
"Ma made the cornmeal and water into two thin loaves, each shaped in a half circle. She laid the loaves with their straight sides together in the bake-oven, and she pressed her hand flat on top of each loaf. Pa always said he did not ask any other sweetener, when Ma put the prints of her hands on the loaves." ~Laura Ingalls Wilder, Little House on the Prairie
"Bread-baking combines physical and mental activity in a task that connects one to living things and produces a useful product. Providing for one's neds with one's own creativity was necessary for our ancestors and is still true for many people around the world today. While we do not need to bake our own bread for physical survival, perhaps baking bread would enhance our mental and spiritual health." ~Recipes From The Old Mill, by Sarah E. Myers and mary Beth Lind.
"Give us this day our daily bread." ~Jesus, Matthew 6:11
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Nothing beats
the marvelous aroma of fresh-baked bread on a crisp fall day. And bread is one of our
favorite ways of getting the complex carbohydrates that are so essential to a healthy
diet. Grain-based foods like bread are important for vitamins and minerals as well,
especially when made with fiber-rich whole grains. Whole-grain breads don't have to be heavy and brown, and their wonderful nutty flavors are reason enough to bake them. A great way to introduce whole grains to your favorite breads is to convert a recipe specifying all white flour to one that contains one-third whole grain and two-thirds white. You'll need to use a little more liquid (whole grains absorb more) and increase the time for kneading and rising in yeast breads (whole grains take longer). Make breads special by adding herbs, spices, fruits, vegetables, nuts and seeds to the dough. Welcome the harvest with pumpkin cornbread by adding canned pumpkin and pumpkin pie seasonings to your favorite cornbread recipe. Or make cider bread by adding apple cider to a loaf made with whole wheat and rye flours. Knead black olives and chopped rosemary into a whole wheat loaf for a sensational taste of Greece, or make a dark Scandinavian bread by adding wheat berries, cocoa powder and dark molasses to bread made with whole wheat and rye flours. The addition of fresh tomato juice, finely chopped fresh parsley and oregano brings a taste of Italy to your loaf. For fruit flavor, add lemon juice and lemon rind to a light rye bread recipe. Or mix mashed banana, brown sugar and ground cardamom into wheat bread dough. Raisins and other dried fruit add special sweetness. AICR
QUICK
& HEARTY BROWN BREAD 2 cups low-fat buttermilk Preheat oven to 350°F. Spray a 9-1/2 x 5-1/2-inch loaf pan with vegetable spray. Combine all ingredients in a large bowl; stir until blended. Spoon into the prepared pan. Bake for 1 hour, or until it tests done when a baking straw or toothpick inserted in the center comes out clean. Place pan on a wire rack and wait 10 minutes before removing the bread. Loosen the bread by taking a table knife around the inside of the pan; turn out on rack to finish cooling. Makes 12 Servings. Per Slice: 163 Cal; 1 g Total Fat; 27 g Carb; 11.5 g Protein; 1.5 mg Cholesterol; 346 mg Sodium. Exchanges: 2 Bread/Starch; 1 Other Carb.
GRANOLA BREAD 2 packages active dry yeast Mix yeast, warm water, and brown sugar in large mixer bowl; let stand 5 minutes. Add buttermilk, all-purpose flour, 3/4 cup whole wheat flour, baking powder, salt and margarine, mixing on low speed of mixer until smooth. Mix in granola and enough remaining 3/4 cup whole wheat flour to make smooth dough (dough will be slightly sticky). Knead dough on floured surface until smooth and elastic, about 5 minutes. Divide dough into 2 equal pieces. Roll each piece into a rectangle, 18 x 10-inches. Roll up, beginning at short ends; press each end to seal. Place loaves, seam sides down, in greased or spray-coated 9 x 5-inch loaf pans. Let rise, covered, in warm place until double in size, about 1 hour. Brush tops of loaves with buttermilk. Bake at 375°F until loaves are golden and sound hollow when tapped, 40 to 45 minutes. Remove from pans and cool on wire racks. Makes 2 Loaves, 16 Slices each. Per Slice: 87 Cal; 1 g Total Fat; 17 g Carb; Trace Cholesterol; 111 mg Sodium; 3 g Protein. Exchanges: 1 Bread/Starch.
MULTIGRAIN
BATTER BREAD 3-1/4 cups all-purpose flour Combine flours, oats, sugar, salt and yeast in large bowl; stir in rice. Add milk and oil, mixing until smooth. Spoon batter into 2 greased or spray-coated 8-1/2 x 4-1/2-inch bread pans; let stand, loosely covered, until double in size, about 30 minutes. Bake bread in preheated 375°F oven until loaves are browned and sound hollow when tapped, 35 to 40 minutes. Remove from pans and cool on wire racks. Makes 2 Loaves (16 slices each). Per Slice: 97 Cal; 1 g Total Fat;
18 g Carb; 43 mg Sodium;
SESAME
SEED BREAD Dry Ingredients: 2 cups whole wheat flour, OR 2-1/2 cups
unbleached flour Wet Ingredients: 1/4 cup vegetable oil (such as canola) Preheat oven to 350°F. Grease or spray-coat a small loaf pan. Combine the dry ingredients. Beat together the wet ingredients. Combine the wet and dry ingredients. Spoon the batter into prepared loaf pan. Bake for 40 to 50 minutes. Let the bread cool on a wire rack for 5 to 10 minutes before removing it from the pan. Serve warm or cold. Makes 12 servings. Per Serving: 185 Cal; 9g Fat; 5g Protein; 22g Carbohydrate; 41mg Cholesterol; 184 mg Sodium. Exchanges: 1 Bread; 1-1/2 Fat.
DARK RYE
BREAD Dry Ingredients: 1-1/2 cups rye flour Wet Ingredients: 1 cup low fat buttermilk Preheat oven to 350°F. Grease or spray-coat a large (9x5x3-inch) loaf pan. Combine the dry and wet ingredients. This makes a thick, heavy batter. Spoon it into the prepared loaf pan and let it sit for 15 to 20 minutes before baking. Bake for 45 to 50 minutes. Let the bread cool for 10 minutes before removing it from the pan. Makes 13 servings. Per Serving: 174 Cal; 6g Fat; 5g Protein; 2mg Cholesterol; 27g Carbohydrate; 222mg Sodium. Exchanges: 1-1/2 Bread; 1 Fat.
MARVELOUS
MORNING MUFFINS 1-1/2 cups all-purpose flour Heat oven to 400F degrees. Line 12 medium muffin cups with paper baking cups or lightly coat bottoms only with vegetable spray. Combine dry ingredients and raisins; mix well. Add combined pineapple, including juice, carrots, milk, oil and egg whites. Add to dry ingredients and mix just until dry ingredients are moistened. Fill muffin cups almost full. Bake 20 to 22 minutes or until golden brown. Let muffins stand a few minutes; remove from pan. Cool 10 minutes. For optional glaze: Combine powdered sugar and milk; mix until smooth. Drizzle evenly over muffins. Yield: 12 muffins. Per Serving: 215 Cal; 7g Fat; 36g Carbohydrate; 4g Protein; Trace Cholesterol; 270mg Sodium. Exchanges: 2 Bread; 1/2 Fruit; 1-1/2 Fat.
ORANGE-DATE
SCONES 3/4 cup Fleischmann's® lower-fat margarine,
suitable for baking Preheat oven to 350°F. Lightly oil or coat a cookie sheet with vegetable spray; set aside. Cut the butter into the dry ingredients with a pastry blender.. Add eggs, honey, orange juice and dates. Moisten the mixture with buttermilk and combine lightly with your hands. Pat onto a floured surface, 3/4-inch thick. Cut in biscuit-size rounds and place on prepared cookie sheet. Bake in preheated oven for 12 to 15 minutes. Makes 12 Scones. Per Scone: 258 Cal; 7 g Total Fat (1 g Sat Fat); 45 g Carb; 36 mg Cholesterol; 408 mg Sodium; 5 g Protein; 1.5 g Dietary Fiber; 14 Sugars. Exchanges: 2 Bread/Starch; 1 Fruit; 1 Fat.
CHEDDAR-OAT
BANNOCKS 1 cup oat flour1/2 cup rolled oats Preheat oven to 350°F. Lightly oil or spray-coat a baking sheet with vegetable spray. Combine the first 5 ingredients in a mixing bowl. Blend the margarine into the mixture with the tines of a fork or a pastry knife, until the mixture resembles a coarse meal. Stir in the cheddar cheese, then add milk as needed to form a soft dough. Turn the dough onto a floured board and knead briefly with floured hands. Form into a ball, then flatten. Roll into a round about 1/2-inch thick. Place on prepared baking sheet and sprinkle with poppy seeds. Score about halfway through with a knife, to make 8 wedges. Bake for 10 to 12 minutes, until the top is nicely golden. Makes 8 Scones. Per Wedge: 186 Cal; 10 g Total Fat (4 g Sat Fat); 18 g Carb; 7 g Protein; 15 mg Cholesterol; 471 mg Sodium; 2 g Dietary Fiber; <1 g Sugars. Exchanges: 1 Bread/Starch; 1 Med Fat Meat; 2 Fat.
BUTTERMILK-SAGE
BISCUITS 1/2 cup white cornmeal Preheat oven to 425°F. Grease or lightly coat a baking sheet with vegetable spray. In a large bowl, mix the cornmeal, flour, baking powder, baking soda, sage, pepper, and salt. Toss with a fork or whisk to combine. Cut the butter into the bowl and mix with a pastry blender or your fingers. Add the buttermilk and stir just until the dough holds together. Do not overmix. With a 1-1/2 inch diameter round cutter, cut out the biscuits and place them, in a tight formation, on the baking sheet. If you have leftover dough scraps, press them together and cut out more biscuits. Bake the biscuits in the preheated oven for 12 to 15 minutes, until lightly browned. Makes about 30 biscuits. Per Biscuit: 53 Cal; 3 g Total Fat (1.5 g Sat Fat); 7 g Carb; 7 mg Cholesterol; 127 mg Sodium; 21 mg Calcium. Exchanges: 1/2 Bread/Starch; 1/2 Fat.
OLD
MILL SAMPLER BREAD 2 cups boiling water Mix together boiling water, cornmeal, honey, and salt. Cool to lukewarm. Meanwhile, dissolve yeast in warm water. Add oil to cornmeal mixture. Add yeast mixture to lukewarm cornmeal mixture. Mix well. Add rye and wheat flours. Add enough additional flour to make a soft dough. Knead until smooth and elastic, approximately 10 minutes. Place in a greased bowl, turning to grease top. Cover and let rise in warm place until double, approximately 1 hour. Punch down and shape into 3 loaves. Place in greased 8 x 4-inch pans. Cover and let rise until double, approximately 1 hour. Bake in preheated 375°F oven for 30-35 minutes. Makes 3 Loaves, 12 slices per loaf. Per Slice: 91 Cal; 0 Fat; 20 g Carb; 00 mg Cholesterol; 131 mg Sodium; 1.5 g Fiber, 3 g Protein. Exchanges: 1 Starch/Bread. Cinnamon Raisin Bread Variation: After the first rising, roll 1/3 of the dough into an 8 x 12-inch rectangle. Sprinkle the dough with approximately 1/2 cup brown sugar, 1/2 cup raisins, and 1 teaspoon cinnamon. Roll up like a jelly roll. Place seam side down in greased pan and cover and let rise until double, approximately 1 hour. Bake as above. Makes 12 Slices. Per Slice: 105 Cal; 0 Fat; 23 g Carb; 00 mg Cholesterol; 132 mg Sodium; 2 g Fiber; 9 mg Calcium; 3 g Protein. Exchanges: 1-1/2 Bread/Starch.
ROSEMARY
CHEESE SPIRALS 1-1/2 cups unbleached all-purpose flour Preheat oven to 425°F. Stir together the flour, cornmeal, baking powder, and salt in a large bowl. Cut the butter into pea-size pieces and, with a horizontal motion, rub the flour mixture and the butter together until it reaches the consistency of coarse meal. Stir in the cheese and rosemary. Combine the milk and honey and pour into the flour mixture, stirring with a fork until a soft dough forms. Work quickly and do not overmix. On a lightly floured surface, knead the dough for about ten strokes. Roll out the dough in a rectangle until it is about 1/2-inch thick. Using a sharp knife, cut out sticks of dough 1/2-inch wide. Twist them into a spiral and space them about 1-1/2-inches apart on an unoiled baking sheet. Gather up the scraps, gently form into another rectangle, and cut. Bake them in a preheated 425°F oven for 10 to 12 minutes or until the tops are golden brown. Makes 15 spirals. Per Spiral: 143 Cal; 7 g Total Fat (4 g Sat Fat); 15 g Carb; 21 mg holesterol; 225 mg Sodium; 4 g Protein; 118 mg Calcium. Exchanges: 1 Bread/Starch; 1 Fat; 1/2 High-Fat Meat. WHOLE
WHEAT COTTAGE CHEESE ROLLS 3-3/4 to 4 cups whole wheat flour Combine 2 cups whole wheat flour, yeast, and baking soda. Heat cottage cheese, water, sugar, oil and salt until very warm. Add to dry mixture, along with eggs. Beat vigorously for 3-4 minutes. (If using an electric mixer, beat for 30 seconds on low speed and on high for 3 minutes). Stir in enough remaining flour to make a stiff dough. Knead 8 - 10 minutes on a lightly floured board. Place in greased bowl, turning once. Cover and let rise until double, about 1 hour. Shape into 24 pan rolls or 24 cloverleaf rolls. Place in greased or sprayed muffin pans. Let rise until nearly double. Bake in preheated 375°F oven for 12 minutes. Makes 24 Rolls. Variation: These lovely dinner rolls can have a dill flavoring. Just add 2 to 3 tsp dill weed with the whole wheat flour. Per Roll: 104 Cal; 2 g Total Fat; 17 g Carb; 19 mg Cholesterol; 285 g Sodium; 5 g Protein; 2.5 g Fiber; 2 g Sugars. Exchanges: 1 Bread/Starch; 0 Fat; 1/2 Very Lean Meat
SUN-DRIED
TOMATO OLIVE BREAD Note: Makes a 1-1/2 pound loaf. Ingredient amounts given in parentheses/italics are for a two pound loaf. 3/4 cup milk (1 cup) Set your bread machine for the BASIC cycle; CRUST setting as desired. If your machine does not have a preheat cycle, heat milk in microwave on HIGH power for 30 seconds (or heat in a saucepan for 1 minute to 80°F). Add to the bread pan with remaining ingredients, according to the manufacturer's directions for your machine. Set the CYCLE, LOAF SIZE, and CRUST SETTING. Press START. After about 5 minutes of kneading, check the consistency of your dough. If dough is not in a smooth round ball, open lid and with machine ON, add liquid a tablespoon at a time if too dry, or add flour a tablespoon at a time, if too wet. Remove the bread promptly from the pan when the machine beeps or on completing the cycle. Cool completely on rack before slicing. Yield: One 1-1/2 pound loaf (12 Slices) or one 2 pound loaf (16 Slices). Per Slice (based on 1-1/2 pound, 12-slice loaf): 143 Cal; 2 g Total Fat; 26 g Carb; Tr. Cholesterol; 186 mg Sodium; 5 g Protein; 2 g Dietary Fiber; 3 g Sugars. Exchanges: 2 Bread/Starch; 1 Milk.
SWEET
POTATO BREAD 1-1/2 tsp active dry yeast* *Note: For Panasonic/National machines, use 3 teaspoons of yeast for the 1-1/2 pound loaf. There are two ways to place ingredients in the baking pan: Dry ingredients first or wet ingredients first. Most bread machines call for wet ingredients first, so that order is used in this recipe. Actually, dry first will work in all machines, except when you want to use a timed bake function. In that case, you will not want to activate the yeast until the baking process starts, so wet ingredients will have to go first, with yeast last. The machines that recommend dry ingredients first call for yeast as the first ingredient, followed by the other dry ingredients and finally, the liquids. If your machine calls for dry ingredients first, add the ingredients to the pan in reverse order from the recipe above. For best results, remove your bread from the machine as soon as the "all done" alarm sounds. Place it on a cooling rack and let it cool completely, probably an hour or so. Although many machines now include cooling cycles, they cannot completely cool the bread, because the bread is still in the pan, where moisture and heat are trapped. Bread is best sliced after it has had a chance to cool completely. It then regains some of its stiffness and is much easier to handle. Slicing hot bread is a bit like trying to slice jello. As you cut, the bread gives, and it is difficult to get a good, straight slice. To slice the bread, use a serrated knife designed especially for slicing bread. Use a sawing motion and let the knife do the work. Putting too much downward pressure on the bread will smash it down and will give you uneven slices. Yield: One 1-1/2-pound loaf; 12 Slices. Per Slice: 197 Cal; 3 g Total Fat (1 g Sat Fat): 37 g Carb; 39 mg Cholesterol; 193 mg Sodium; 5 g Protein; 1 g Dietary Fiber. Exchanges: 2-1/2 Bread/Starch; 1 Med-Fat Meat; 1 Fat.
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