86-Lancaster Farmli
Breaking Bread
Bread is an excellent source of
energy.
Contrary to persistent myth
that bread if fattening, it is actu
ally a weight management tool
according to the Wheat Foods
Council. Bread gets the marjority
of its calories from complex car
bohydrates, which gram for
gram, have less than half the cal
ories of fat. Because bread is rich
in complex carbohydrates, it’s
your body’s best source of energy
for a long-term boost.
Research indicates that carbo
hydrates in the diet help satisfy
appetite, and that starchy foods
such as bread have a greater in
fluence on satiety or a feeling of
“fulness” than do simple sugars
such as candy.
Studies show that stress stimu
lates the breakdown of serotonin,
a chemical your body uses to
soothe its response to stress. In
creased intake of complex carbo
hydrate-rich foods such as bread
and grains may help replenish
serotonin levels, and therefore,
increase your body’s comforting
response.
An average slice of packaged
bread contains only one gram of
fat, and 75-80 calories. But if
you’re watching your weight,
don’t sabotage this low-fat staple
by drenching it with fatty top
pings.
Bread is inexpensive, literally
costing only pennies per slice.
More than 1,000 varieties of
bread are on the market, offering
a choice for even the pickiest pal
ates.
Breaking bread is also a uni
versal sign of peace. At the first
Thanksgiving, pilgrims broke
bread with Native Americans.
Carry on the tradition. Make a
loaf and savor it with friends and
family.
POTATO BUNS
6 potatoes, cooked, save water
'A cup butter
'/: cup shortening
1 cup sugar
2 eggs
1 teaspoon salt
Combine:
I'/; packages dry yeast
1 cup warm potato water
Add;
7 cups flour
Mash potatoes; add butter,
shortening, sugar, eggs, salt, and
yeast and water mixture. Slowly
add flour. Let rise until double its
size. Knead down and let rise
again. Roll dough and cut into
bite size and let rise on cookie
sheets until doubled in size.
Knead down and let rise again.
Roll dough and cut into bun size.
Let rise on cookie sheets until
doubled in size. Wash top with
Recipe Topics
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Send your recipes to Lou Ann Good, Lancaster Farming,
P.O. Box 609, Ephrata, PA 17522.
December
2 - Holiday Cookies
9 - Snacks Using Chex, Other Cereals
16 - Holiday Entertaining
23 - Christmas Dinner
November 25, 2000
Saturday
beaten egg and bake at 300 de
grees until done.
OVERNIGHT BUNS
2 packages dry yeast
2 tablespoons sugar
Vi cup warm water
Mix together and let stand 10
minutes. Combine the following
ingredients and stir until dis
solved:
4 cups warm water
2 A cup sugar
3 teaspoons salt
1 cup vegetable oil In a large
bowl, combine the two mixtures
and add
7 cups flour
Mix well and add approximately
7 cups flour or enough to form
stiff dough
The method used to make
overnight buns require mixing
the dough at 6 p.m. Let rise at
room temperature until 9 p.m.
Punch down dough and form
into ball shapes and place in bak
ing pans. Makes 4Vi dozen sand
wich-size rolls or 6 dozen dinner
rolls.
Cover unbaked buns with
towel or cloth to prevent hard
crust from forming. Let set on
countertop or in cold oven over
night. In morning, remove cloth
and bake at 6 a.m. at 350 degrees
for 20 minutes.
EZEKIEL BREAD
1 cup warm water
3 tablespoons honey or brown
sugar
2 tablespoons or 2 packages
yeast
1 cup hot water
VA tablespoon salt
1 cup sprouted or soaked len
tils
3 tablespoons oil
2 cups hot water
1 cup soy flour
1 cup rye flour
1 cup gluten flour
1 cup millet flour
1 cup barley flour
4 cups whole wheat bread
flour
Mix warm water, 1 tablespoon
honey, and yeast, and let stand
until yeast is growning well. Liq
uidfy together: 1 cup hot water, 2
tablespoons honey, salt, lentils
and oil until smooth and put in
large bowl.
If no liquid is available, put
lentils through food mill twice.
To lentil mixture, add 2 cups hot
water, and first five flours. Beat
thoroughly and add yeast mix
ture. Beat again and add 1 cup
whole wheat flour. Allow to
stand in warm place 15 minutes.
Katherine Wagner
Mt. Joy
Virginia Kalp
Stahstown
Research indicates that carbohydrates in the diet help satisfy appetite, and that
starchy foods such as bread have a greater influence on satiety or a feeling of “ful
ness” than do simple sugars such as candy.
Add about 3 cups whole wheat 250-3 SO-degree oven. Allow IS less for rolls and small loaves.
flour, enough to make a dough minutes for bread to rise; in- Makes 4-5 loaves.
easy to handle but not too stiff, crease oven temperature to Dorothea Van Gundy Jones
Knead 6-8 minutes. Form into 350-400 degrees, and finish bak-.
loaves or rolls and put in ing (approximately one hour);
Setting The Bread Record Straight
With the constant bombardment of mislead
ing nutrition information, Americans are more
confused than ever on what to eat for a healthy
life. To get the real scoop on some of today’s top
nutrition concerns, read on. You’ll be pleasantly
surprised to find out that eating healthfully
doesn’t require magic potions, complicated for
mulas or food group eliminations and you can
feel good about enjoying more of your favorite
grain-based foods.
• Is white bread a healthful snack option
for my kids?
Sixty-eight percent of kids say they like white
bread best, according to a nationwide kids’ nu
trition survey, and that’s great news. With less
than 1 gram of fat per slice, and packed with en
ergy-producing complex carbohydrates, bread is
ideal for snacking. Enriched white bread also is
a source of folic acid, iron and B vitamins, in
cluding thiamin, niacin and riboflavin. To make
sure your kids are getting enough fiber and
other whole-grain contributions, mix and match
white bread with whole-grain varieties.
• Why is the B vitamin, folic acid, so im
portant?
Women of child-bearing age need folic acid.
Getting adequate amounts of this essential nu
trient, 400 micrograms each day, is a primary
way to prevent birth defects of the spinal cord
and brain. Plus, folic acid may help to protect
against heart disease. As of 1998, the Food and
Drug Administration requires all enriched grain
foods to be fortified with folic acid including
enriched white bread, rolls, buns and flour. The
good news is that recent research shows that
foods enriched with folic acid have the edge
over supplements in their ability to be absorbed
by the body. So, go ahead stock up on your
favorite enriched grain foods for healthy babies
and a healthy heart.
• Vve heard that eating refined complex
carbohydrates causes diabetes and will make
me fat. Is this true?
There’s simply no truth to these claims. The
American Diabetes Association maintains that
eating a healthy, well-balanced diet, which in
cludes bread, rolls and other grain foods, being
physically active and keeping weight under con
trol are essential for boosting a person’s quality
of life. Although ail complex carbohydrates
including bread, rice and potatoes are con
verted to sugars during digestion, complex car
bohydrate-rich foods contain numerous vita
mins, minerals, and essential nutrients not
found in simple sugars such as sugar, honey and
candy. What’s more, a typical slice of bread is a
low-calorie fat buster with a mere 75 calories
and less than 1 gram of fat.