In keeping with The Monday Campaigns and the Center for Livable Future, here is a delicious, healthy bread recipe: the Multi-Grain Bread with Sesame, Flax and Poppy Seeds for Meatless Monday. The Meatless Monday campaign’s goal is to reduce the consumption of meat by at least 15% to:
• Promote healthier personal lifestyle
• Preserve the planet’s health, as well
Why is bread consumption important?
Around the world, bread is THE staple food in every household. Why? This is due to the following reasons:
- Bread is made from 2 basic ingredients- flour and water.
- It is the simplest meal to eat- either by hand or by eating as a sandwich.
- It is also the easiest to pack and go wherever
- It can be taken as a meal, together with fillings, salads, and soups as side dishes.
- It can also be eaten as in-between snacks whenever hunger pangs take your over.
Consuming bread, whether multi-grain bread or not, is very important because you get to take a multitude of carbohydrates, vitamins, and minerals for energy that you can use to fuel your physical activities throughout your day.
How can I make sure the multi-grain bread we eat is the healthy kind?
It is up to you, then, to make sure that the bread you will be eating is the healthy kind. Most commercially-bought multi-grain bread is made of ingredients that may increase health risks if consumed more than enough. These ingredients can be too many oils and butter, too much sugar, lots of eggs, processed flour, etc. Too much butter, oils, and eggs may increase bad cholesterol. Too much sugar may raise risks of acquiring diabetes. Processed flour may contain harmful chemicals that can harm the natural process of the body.
Therefore, the type of bread you take must give you healthy energy as well as fiber, vitamins, and minerals, such as:
Energy- You have to make sure that the flour used for your bread is naturally sourced and processed with minimal chemicals if none at all.
Fiber– You can get fiber from bread if they are made from multi-grains such as flour, oats, bran, rye, among others. Such grains must be naturally sourced and processed.
Vitamins and Minerals– You can be sure that the bread contains vitamins and minerals if they are made with seeds or nuts that can add health benefits while keeping you satisfied.
The importance of ensuring that the bread you consume is the healthy kind cannot be stressed enough. Therefore, it has become essential that consumers are recommended to become picky bread buyers/eaters. Therefore, it is best that you resort to homemade bread for added health benefits.
You can also serve this bread with some warm Keto Chicken Soup for a light dinner.
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Multi-grain Bread with Sesame, Flax and Poppy Seeds
- 1/2 cup unsweetened multi-grain cereal (such as 7-grain)
- 2 cups boiling water
- 1 envelope dry yeast
- 4 1/3 cups bread flour
- 1 tbsp olive oil
- 1 tbsp dark brown sugar
- 1 1/2 tsp salt
- 2 tsp sesame seeds
- 2 tsp flax seeds
- 2 tsp poppy seeds
- 2 cups water
- Pre-heat oven at 425°F.
- Place cereal in a large bowl. Pour 2 cups boiling water over. Let stand until mixture cools to between 105°F. and 115°F., about 20 minutes.
- Sprinkle yeast over cereal.
- To the cereal mixture, add 1 cup bread flour, oil, sugar, and salt and stir until smooth.
- Gradually, mix in enough remaining bread flour to form dough. Cover dough; let rest 15 minutes.
- Using parchment paper to cover the working surface, sprinkle enough flour. Turn out dough onto a floured surface.
- Knead until smooth and elastic, adding more flour if sticky, about 10 minutes. Oil large bowl. Add dough to bowl; turn to coat. Cover bowl with a clean kitchen towel. Let dough rise in a warm area until doubled, about 1 hour.
- In a bowl, mix all seeds. Punch down dough. Turn out onto lightly oiled surfaces using parchment paper to cover the surface and knead briefly.
- Shape into a 12x4-inch loaf. Sprinkle a baking sheet with 2 teaspoons seeds. Place bread mixture on top of the seeds in the loaf pan.
- Cover with a towel. Let rise in a warm area until almost doubled, about 30 minutes.
- Brush loaf with water. Sprinkle with remaining seed mixture. Using a sharp knife, cut 3 diagonal slashes on the surface of the loaf. Place the baking sheet with the loaf in the oven. Immediately pour 2 cups water into the hot pan on lower rack in oven (water will steam).
- Position 1 oven rack in the center and 1 just below center in the oven. Place baking pan on the lower rack.
- Bake loaf until golden and crusty and a tester inserted into the center comes out clean, about 35 minutes.
- Transfer to a cooling rack to enable bread to cool off.