Recipe Corner
by Tiana Celesia, R.D.
Quick and Healthy Breads
Quick breads use
a chemical leavening agent (baking powder or baking soda) instead
of yeast for rising. They are not usually kneaded and do not have
to rise for hours before baking like yeast breads.
Whole grain flours are much more nutritious
and can easily be substituted for refined flours. Most recipes that
call for white flour can handle a 50% substitution of whole wheat
flour and sometimes more. In quick breads you can try whole wheat
pastry flour or soft wheat flour. Use one cup minus two tablespoons
of whole wheat flour in place of one cup of white all-purpose flour
in a recipe. You can also try mixing rye, oat, rice and corn flours,
or buy a pre-mixed multi-grain flour. For more variety, you can
add nuts, seeds and fruits, herbs, sautŽed onions, cheese or
sprouted grains to your dough. The total amount of these extras
should not be more than 1/4 the weight of the flour.
Almond Granola Soda Bread
adapted from the Almond Board of California
2 cups all-purpose unbleached flour
2 cups whole wheat pastry flour
1/4 cup sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1/4 cup butter
1 cup granola
1 cup roasted diced almonds
1-1/2 cups buttermilk
1 egg, beaten
1/2 teaspoon almond extract
1 tablespoon each melted butter and sugar
Combine flours, 1/4 cup sugar, baking powder,
soda and salt; mix well. Cut in butter until crumbly. Stir in granola
and almonds. Blend buttermilk with egg and almond extract. Add to
dry ingredients; stir until well blended. Turn out onto flour board
and knead until smooth, 2-3 minutes. Roll into a ball and place
on greased baking stone or greased baking sheet. Flatten into 7-inch
circle. With a sharp knife, make 1/4 inch slashes across top. Brush
top with melted butter and sprinkle with remaining 1 tablespoon
sugar. Bake at 375 degrees F., about 1 hour, until nicely browned.
Serve warm or cold.
Wheatless Onion Quick Bread
From Cooking With The Right Side Of The Brain by Vicki Rae Chelf
1 Tablespoon oil
2 cups chopped onion
1 cup rolled oats
1 cup brown rice flour
1 cup whole rye flour
3 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon sea salt
1/4 cup oil
3 eggs
3/4 cup water
1 teaspoon cider or rice vinegar
Heat 1 tablespoon oil in a skillet. Add the
onions and sautŽ over low heat until they are tender. Set aside.
Grind the oats in a blender to make a fine flour. Sift together
the oat flour, rice flour, rye flour, baking powder, baking soda,
and salt. In a large bowl, beat together the 1/4 cup of the oil,
eggs, water, and vinegar. Stir the flour mixture into the liquid
mixture and beat just enough to mix well. Fold in the onions. Transfer
the batter to a well-oiled and floured bread pan. Bake at 350 degrees
F. for 50-55 minutes, or until a toothpick inserted into the center
of the loaf comes out clean. Let the bread cool on a rack for at
least 15 minutes before slicing.
Multi-Grain Quick Bread
3 cups 7-grain flour
2 cups whole wheat pastry flour
2 teaspoons baking soda
1-1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 cup sunflower seeds
1/4 cup poppy seeds
1/4 cup pumpkin seeds
1/2 cup sprouted wheat berries (optional)
1/4 cup raisins
2-1/2 cups buttermilk
Preheat oven to 400 degrees F. Combine flours,
baking soda, baking powder and salt in a large bowl, and mix well.
Mix in seeds and raisins. Add buttermilk and mix well until mixture
forms a moist dough. Knead dough in bowl or on floured surface,
about 1 minute or until smooth. Shape into a round loaf and place
on a non-stick or oiled and floured baking sheet. Make 1/4-inch
slashes along the top and bake about 50 minutes. Cool on a rack,
under a towel. Slice when cool.
Nutrition per slice (20 slices per loaf): 170
calories, 29 g carbohydrate, 7 g protein, 4 g fat, 192 mg sodium.
Tiana Celesia is a registered dietician
who consults with various organizations and individuals.
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