Food

Making wholesome whole wheat bread 🍞

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Here’s the simple no-knead whole wheat bread recipe that Chat GPT suggested I start this evening that doesn’t involve any sugar or preservatives and is fully whole wheat, rich in fiber:

Ingredients:
– 3 cups whole wheat flour
– 1 ½ teaspoons salt
– ½ teaspoon instant yeast
– 1 ½ cups warm water

Instructions:
1. In a large mixing bowl, combine the whole wheat flour, salt, and instant yeast.
2. Pour in the warm water and mix until you have a shaggy dough.
3. Cover the bowl with plastic wrap or a kitchen towel and let it sit at room temperature for about 12-18 hours. The dough will rise and develop bubbles.
4. After the resting period, preheat your oven to 450°F (232°C). Place a Dutch oven or a heavy oven-safe pot with a lid in the oven as it heats up.
5. While the oven is preheating, generously flour a clean surface and gently shape the dough into a round loaf.
6. Once the oven is ready, carefully remove the hot pot. Sprinkle a bit of flour on the bottom to prevent sticking.
7. Place the shaped dough into the hot pot. You can score the top of the dough with a sharp knife if you like.
8. Put the lid on the pot and place it in the oven. Bake covered for 30 minutes.
9. After 30 minutes, remove the lid and continue baking for an additional 15-20 minutes, or until the bread is golden brown and has a hollow sound when tapped on the bottom.
10. Once baked, carefully remove the bread from the pot and let it cool on a wire rack before slicing.

Remember that baking times might vary slightly based on your oven, so keep an eye on the bread as it bakes.

I am prepping the Dutch Oven cleaning off the rust, oiling and seasoning it currently, riding down to the supermarket 🛒 for the flour and yeast, and will start letting the dough rise for baking tomorrow afternoon.

A fortified macaroni and cheese 🧀

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With winter coming, I’ve been thinking about some of my favorite comfort foods, but made in ways with less calories that are more filling, more tasty and nutrient dense. One meal I’m envisioning is a healthier macaroni and cheese that quickly fills one up without needing such excessive portions. The key has to be to add more fiber and lean protein along with the right spices.

Some ideas I have:

  • Whole wheat pasta or lentil pasta
  • A minimum of two lb of spinach, so at least a 2 to one ratio to the pasta for lots of fiber
  • Tomatoes run through the food processor with Italian spices
  • Onions
  • Hot peppers to make you fill full quickly
  • Lentils, maybe peas or white beans as a protein source
  • Good quality cheddar shredded and skim milk hardened with corn starch
  • Zero fat cottage cheese in the cheese mixture for proteins
  • Corn starch mixed with parmesan cheese for a topping, cooked in the broiler
  • The right mixture of seasonings

With all this, is it still macaroni and cheese? It’s debatable but it could be delicious food and nutrient dense while still providing the pleasure of macaroni and cheese.

Too many bananas 🍌

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I think I’ve been eating too many bananas in my office. They are a cheap and sugary treat, to replace other sources of sugar and keep my blood sugar levels maintained, but after this week wharfing them down as they started to go bad, especially after a bumpy ride in on my mountain bike, I come to realize moderation is a virtue.

I am a bit concerned about the excessive sugar levels, so I need to rethink my office snacks — preferably something shelf stable without refrigeration, but it must be relatively low calorie but also give me a punch of energy when I’m feeling worn out. Apples and peaches are good, I could look at oranges too. Maybe I should start to bring in carrots, though they lack the sugar punch of bananas. I haven’t done oranges in a while, because for a while it was hard to get them from the store without at least some of them being bad.

Still want to keep bananas at home though for a quick snack, but mostly so I can use them to make oatmeal-bananas pancakes — which I am going to try adding some tofu to boost protein levels next week for more longevity in my stomach. Already have been using Greek yogurt on top, along with chia seeds to help them on a bit. And they are much better then the pancakes made with store bought white-flour, sugar mixes.

That said, bananas aren’t the worse thing ever to eat:

  • Bananas are low in calories, with an average-sized banana containing about 105 calories.
  • They are a good source of potassium, with one banana providing roughly 9% of the recommended daily intake.
  • Bananas are rich in dietary fiber, which helps promote healthy digestion and may aid in weight management.
  • They are a good source of vitamin C, providing approximately 15% of the recommended daily intake.
  • Bananas also contain vitamin B6, which is important for brain development and function.
  • They are naturally fat-free and cholesterol-free.
  • Bananas are a great source of natural energy due to their high carbohydrate content.
  • They contain small amounts of essential minerals like magnesium, manganese, and copper.

However, like any food, there can be potential downsides to consider:

  • Weight Gain: While bananas are nutritious, they also contain natural sugars and carbohydrates. Consuming an excessive amount of bananas, especially in addition to a high-calorie diet, may contribute to weight gain.
  • Tooth Decay: Bananas are naturally sweet, and the sugar they contain can lead to tooth decay if proper oral hygiene is not maintained. It’s important to brush your teeth after consuming bananas or any other sugary food.
  • Blood Sugar Levels: Bananas have a moderate glycemic index, meaning they can cause a relatively quick rise in blood sugar levels. Individuals with diabetes or those who need to manage their blood sugar should be mindful of their banana consumption and consult with a healthcare professional.

It’s important to remember that these downsides may not apply to everyone, and bananas can still be a healthy part of a balanced diet. Moderation and individual tolerance should be considered when incorporating any food into your daily eating habits.

What’s for dinner? Or how English makes for unhealthy eating 🍽

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It might sound strange to inform dinner guests that the main components of the meal will consist of sweet corn, peppers, onions, zucchini, and chopped apples, accompanied by chicken and brown rice.

English has transitioned from a time of nutritional deficiencies to a focus on protein as the primary element of a meal, encouraging people to concentrate on and consume the most protein during dinner. Nonetheless, nutrition experts emphasize that vegetables should constitute the larger portion of any meal, comprising at least one-third, if not more, of your plate. The combination of fruits and vegetables should encompass half to two-thirds of your meal. Protein sources such as meat and fish, as well as whole grain carbohydrates, should constitute less than a quarter of your meal.

One reason for meat being considered the central element rather than a side dish might be due to the time required for its preparation. Many types of meat demand an extended cooking period involving cutting, seasoning, baking, or grilling. On the contrary, what are often referred to as “sides,” particularly fresh vegetables, necessitate minimal cooking. It seems counterintuitive to make the less labor-intensive portion of the meal the focal point.

However, it might be more logical to reframe the approach to eating around the sides, rather than the conventional centerpiece. Encouraging discussions around healthy plates could lead to a more nutritious diet. For instance, envisioning a meal as sweet corn, peppers, and broccoli with a side of steak or hamburger might be beneficial. This approach could guide individuals to establish appropriate portion sizes and prioritize their meal components. While the term used for the evening meal might seem insignificant, it can profoundly impact one’s perspective.