Food Repair Guide: Baking Part 1

Bread

Bread, being about the first thing that man made, is also about the easiest. Ordinary bread is only flour, salt, liquid and yeast, well kneaded to mix, and baked. The modern cook with a food processor need not even bother about the kneading (which is only done to spread the yeast really thoroughly through the bread) as the food processor does it all for her. Unless, of course, she enjoys doing battle with balls of dough!

Ingredients/yeast

Flours differ but, as long as the flour is of good quality and dry, the differences are a matter of personal taste. Water is the normal mixing liquid and sea salt has a better flavour than table salt.

If the yeast is fresh and alive, when put in a damp, warm atmosphere, it will rise and grow whether it is incorporated in a dough or alone. Old age kills both compressed and dried yeast, as do extremes of temperature: anything over 110°F/50°C or below standard refrigerator temperature.

Once the yeast has been creamed by mixing it with sugar and a little warm liquid, it needs only to be thoroughly amalgamated into the dough, by hand or machine.

Rising, etc.

After the yeast has been mixed in, the dough must be left to rise, and in some cases prove. This will happen more or less quickly depending on the ambient temperature, but the longer it takes, the better the bread will be. Elizabeth David, among others, maintains that bread that has been left for 24 hours in a moderately warm kitchen will taste far better than bread that has been 'hurried' in a warming oven. However, an hour should be the minimum time — unless you are using a food processor and extra vitamin C to assist the raising.

If the dough does not rise, it means that the yeast is dead — whether through old age or overheating — and there is nothing you can do about it. Dead yeast has a smell and flavour not unlike dead cats and is totally unrevivable. Throw it out and start again.

Once you have mastered the basic techniques of bread making, all fancy breads are merely an elaboration on them. Most bakery books are extremely explicit in their instructions.

Cakes

Raising agents

Most cakes use eggs or chemical raising agents rather than yeast. The lighter sponges use whisked egg white; heavier sponges or fruit cakes use whole eggs or a combination of whole eggs and baking powder or bicarbonate of soda. These work by giving off gases when heated, thereby raising the mixture. The more chemical raising agent one uses, the lighter, dryer and less keeping the cake will be. Thus, fresh light sponges or angel cakes should be eaten within 24 hours to be at their best; a rich Madeira cake will keep several weeks; a fruit cake several months.

Mixing

The early mixing processes in all cake making are important, be it beating eggs and sugar to a ribbon or creaming butter and sugar for Victoria sponges. In both cases, early and thorough beating ensures that the cake will remain moist. Beating later in the process when the flour has been added will make the cake tough, heavy and elastic. Obviously, beating a light sponge after the egg white has been folded in would defeat the purpose of the operation.

For cakes that need to hold a filling in place — such as a cherry Madeira where you are attempting to keep the cherries in suspension — do not add all the liquid until you are sure that the full amount will not make the mixture too liquid to support the fruit.

Packet mixtures

If you feel that you cannot face the traumas of total cake making, there are a great number of excellent packet cake mixes on the market and you might be well advised to give up the whole business of being a home baker and use one of them.

Cooking

Follow the instructions in the recipe (or on the packet) for baking times and temperatures but do check yourself, as your oven may not behave exactly as the instructions say it should. Do not, however, continually open and shut the oven, as you will kill whatever chance the poor thing had of rising evenly in a constant heat. Similarly, when you test it, do not be too vigorous. If a light sponge gets a fat skewer stuck in it, it will break the crust and release half the air being carefully husbanded inside. Press the sponge very gently with your finger and, if it resists, it will be done. A more robust cake will stand the skewer treatment but, even then, do not do it more than you must.

Turning out

Whether the mixture is from a packet or home-made, it is most important that you are able to get it out of the tin when it is cooked. Greasing and flouring tins should work but has been known, only too often, not to — especially if the butter was salty! Invest in one, or several, loose-bottomed cake tins, which guarantee complete success — not only for cakes but for pâtés, mousses, jellies or anything else that you fear may lurk shyly in its container and refuse to emerge in public. If the mixture is very liquid, as in a very light sponge, line the tin with greaseproof paper to prevent it leaking out the bottom.

The GI of food: How low should you go? continue...

Insulin and carbohydrates

Your pancreas produces the hormone insulin. Of all foods, carbohydrates stimulate the secretion of insulin most.

Eating carbohydrates with a low GI causes slow absorption of the food and so, slow entry of glucose into the bloodstream, with a gentler rise and fall in the curve. This means that the pancreas is not over-taxed and can produce less, and more consistent levels of insulin.

To recap briefly on what was said in What's wrong with sugar and starch?: if the pancreas is over-stimulated for long periods of time, because of mostly eating foods with a high GI (such as refined starch and sugar), it may become exhausted and insulin resistance or even type II diabetes could develop. Even if they do not cause diabetes, high (and unnecessary!) insulin levels are undesirable and dangerous. And similarly, high glucose levels in the blood are as dangerous. And we know for a fact that it seriously affects your body fat percentage!

It is sensible to know and understand and to remember when next you crave foods with a high GI (such as bread or refined sugar) that insulin plays a direct part in how your food is metabolised. It also determines whether your body will burn fat or carbohydrate to meet your energy needs. And finally, it determines what your body will do with the available energy in your blood - use it, or store it as body fat.

If you can't go low, go without

Which means go without the fatty topping or other additions to the carbohydrates. By now we all know, GI aside, that what we odd to our carbohydrates is usually what adds to our weight. And by now we also know that carbohydrates - either sugar or starch - don't taste as good without those little additions. They require that 'little something' to make them more palatable: cream with the pasta, gravy on the rice, butter on bread, cheese on pizza and of course dollops of cream on meringues. These succulent little extras not only make the food taste more delicious, which makes us eat more of it, but the fat also aids excessive fat gain.

Go slow, go low!

Believe this: if you can control your food intake in such a way that you eat mostly low GI carbohydrates, your weight will decrease steadily and rather satisfyingly. Your health will improve and your moods will be better. You will have fewer mood swings and you will feel less exhausted. Your appetite won't get out of hand and you won't have those dangerous food cravings. You will enjoy a better quality of life for longer and have the energy with which to enjoy it!

These are not unfounded claims - they are provable and based on scientific trials, conducted worldwide by independent universities and medical authorities.

The magical benefits of low GI foods were discovered when clinical trials proved that the GI of food influences the rate at which animals gain body fat and develop abnormalities in insulin secretion. These trials were extended to humans and proved how the GI of food influences sport performance and appetite control. From there it expanded into lifestyle improvement and more effective body weight control and thus the GI revolution was born. It changed the way in which millions of dieters selected and ate their food. It also changed their body weights for life - downwards!

Yet, it is not always possible to avoid the foods we love; and as far as I'm concerned, it isn't advisable either. We are sensual beings and to ignore or not to respect the cravings for foods that please us sensually, is a sure way of falling back into those old habits of bread and honey and chocolates and all the other high GI foods.

The answer is therefore to combine your foods wisely. One can have high GI bread, topped with low GI cooked beans or humus. At breakfast time, for instance, one can have low GI oats with high GI toast to follow, Combined, the overall GI will be lower than simply having toast with jam and cheese or wheat cereal and toast.

Mix-and-Match Sandwiches

The following are some more options to help you to create delicious, low-GL sandwiches to keep you within your 10GL goal per meal. Choose the type of bread you want from the 'Choose 1 Bread' box, then decide which topping and salad to put with it from the 'Choose 1 Filling' and 'Unlimited' boxes.

You can also choose anything from the 'Optional' box.

So, for example, you could go for wholemeal bread and smoked salmon with rocket and pesto or an open rye-bread sandwich of cottage or cream cheese with spinach and sliced or mashed avocado. Alternatively, try a wholemeal pitta stuffed with pastrami, bresaola or lean, unprocessed ham with sliced gherkins and tomatoes, lettuce and coarse-grain mustard.

You'll notice that we haven't included butter - try to cut down on saturated fat by choosing a moist filling so that you don't notice the absence of a fatty spread. If you do want to use it, have just a thin smear, or use a little hummus or mustard instead. The serving sizes here are for one person.

CHOOSE 1

Bread (carbohydrate)

1 medium slice wholemeal bread maintenance phase: 1 thick slice

³/4wholemeal pitta bread (or to make life easier, have a whole pitta bread for 10D but don't have it with a carbohydrate-containing filling - so no sun-dried tomatoes or hummus, for example)

maintenance phase: 1 pitta

11/2 slices pumpernickel-style rye bread

maintenance phase: 2 slices

3 rough oatcakes maintenance phase: 5

1 small wrap

maintenance phase: 11/2 small wraps (or 1 large)

CHOOSE 1

Filling/topping (protein)

200g (7oz) hummus (small tub)

120g (4¹/4oz) cottage cheese, (about ¹/2 tub)

85g (3oz) smoked fish (a medium fillet), such as salmon, trout or mackerel

50g (1³/4oz) cooked meat (couple of slices), such as chicken, turkey, ham off the bone, pastrami or bresaola

70g (21/2oz) tuna 1/2 x 185g (61/2oz) can), drained

1 tbsp taramasalata

85g (3oz) (6 large) cooked prawns

2 hard-boiled eggs (or mix 1 egg with 1 tbsp cottage cheese for a low-fat alternative to egg mayo)

1 tbsp nut butter (try hazelnut, almond or pumpkin-seed as well as peanut butter

100g (3¹/2oz) thinly sliced smoked tofu

UNLIMITED

Salad (either in the salad or on the side)

Lettuce, rocket, spinach, watercress, tomatoes (cherry tomatoes have the lowest GL), cucumber, gherkins, spring onion or thinly sliced red onion, finely shredded cabbage.

Vegetable antipasti, such as roasted peppers or marinated artichoke hearts, drained of oil, or roasted vegetables.

Cress or other sprouted seeds (alfalfa sprouts taste similar to cress and are packed with phyto - or plant - nutrients)

OPTIONAL

Condiments for added flavour

Slick of mustard

Up to 1 tbsp tomato salsa

Up to 2 tsp pesto

Up to 2 tsp nut butter

Up to 2 tsp guacamole or sliced or mashed avocado Up to 2 tsp tapenade

Scraping of butter

Up to 2 tsp reduced-fat cream cheese

Mix-And-Match Salads

If you fancy creating your own 'superfood' salad, you can use the following guide to pick and mix your own ingredients, either at home or when you are choosing lunch from a deli or salad bar. To get a 10GL meal you can fill your plate with vegetables from the 'Unlimited' box then selectone of the options from both the 'Choose 1 Protein' and 'Choose 1 Carbohydrate' boxes, to provide a balanced meal of protein, carbohydrate and plenty of fibrous vegetables.

For example, you could have spinach, watercress, rocket, cherry tomatoes, artichoke hearts and olives, with chicken slices and butterbeans. Alternatively, try Romaine lettuce, spring onions, celery, roasted red peppers, and smoked mackerel flaked through with quinoa. The serving sizes here are for one person, and include maintenance phase portions when you are allowed more carbohydrate to bring your meal up to 15GL

UNLIMITED

Salad leaves

Lettuce or other leaves, such as spinach, watercress, rocket

Other non-starchy vegetables

Vegetables, such as spring onions or red onion, cherry tomatoes, cucumber, radishes, diced peppers, beansprouts, celery, fresh herbs, vegetable antipasti (such as marinated artichoke hearts, roasted peppers or olives - drain offany excess oil)

CHOOSE 1

Protein

1 chicken breast fillet or equivalent slices or strips of chicken, turkey or lean ham

85g (3oz) (medium fillet) smoked fish, such as smoked salmon, trout or mackerel

85g (3oz) (6 large) cooked prawns ¹/2 x 85g (3oz) can tuna

120g (4¹/4oz) cottage cheese

75g (2³/4oz) cheese, such as feta or goat's cheese

2 hard-boiled eggs (or mash 1 hard-boiled egg into 1 tbsp cottage cheese)

1 tbsp nuts or seeds, such as pine nuts, pecan nuts, walnuts, cashew nuts or pumpkin seeds

200g (7oz) hummus (small pot) 65g (2¹/4oz) quinoa (dry weight) 100g (3¹/2oz) smoked tofu, cubed

CHOOSE 1

Carbohydrate

(grains and starchy vegetables)

1 medium carrot (grated) or

apple (diced)

maintenance phase: 1 large carrot or apple

110g (33/4oz) beetroot maintenance phase: 160g (53/4oz)

¹/2x 410g (14¹/2oz) can (2 tbsp) mixed pulses, butterbeans, lentils or chickpeas (or other pulse) maintenance phase: ²/3 x 410g (14¹/20z) can (3 heaped tbsp)

3 rough oatcakes

maintenance phase: 5 rough oatcakes

³/4 wholemeal pitta bread (or to make life easier, have a whole pitta bread for 10GL but don't have it with a carbohydrate containing filling - so no sun-dried tomatoes or hummus,for example

maintenance phase: 1 pitta

11/2 slices rye bread

maintenance phase: 2 slices rye bread

65g (2¹/4oz) quinoa (dry weight) maintenance phase: 90g (3¹/4oz) (very large serving)

40g (1¹/2oz) brown basmati rice (dry weight) (very small serving) maintenance phase: 60g (2¹/4oz) (small serving)

40g (1¹/2oz) wholemeal pasta (dry weight) (medium serving) maintenance phase: 55g (2oz) (medium-large serving)

3 small baby new potatoes maintenance phase: 4 small baby new potatoes

¹/2 small baked potato/sweet potato maintenance phase: 1 small baked potato/sweet potato

Soy Recipes - Ageless Egg Salad

Even without the eggs, the dish is still high in protein.

• 1 pound tofu, cubed
• 1/2 onion, minced
• 1 stalk celery, chopped
• 1/4 cup chopped sweet honey pickles or pickle relish
• 1 teaspoon chopped parsley
• 1/2 teaspoon dill
• 1/4 teaspoon mustard
• 1/4 teaspoon turmeric
• 1/4 teaspoon celery seed
• 1 dash sea salt or seasoning of your choice, to taste
• 2 tablespoons Tofu Ageless Mayonnaise

1. In a large mixing bowl, toss all of the ingredients together lightly.
2. Chill and serve on a bed of greens, stuffed in pocket bread, or on a slice of whole-grain bread.

Variation: In place of pure mayonnaise, use equal parts of plain yogurt and mayonnaise with a little honey or other sweetener added.

Serving the Nutritious Sprouts

Sprouts can be cooked or served raw as a plain vegetable. Use sprouts with the seeds (but not the hulls) attached. If you cook sprouts, take care not to overcook them, as this will destroy their crispness. Cook them just long enough to remove the raw flavor. All sprouts (with the exception of alfalfa) are appetizing when cooked.

To sauté sprouts, place a small amount of oil in a pan and add the sprouts plus a small amount of water or Tamara sauce. Cover the pan and cook for ten minutes (son pie prefer to cook sprouts for only five to eight mi Minced onion or mushrooms browned in the oil add as do shredded carrots, turnips, and cabbage.

You can also steam sprouts or brown them in an amount of oil.

Cooked sprouts can be added to any vegetable c nation for casserole dishes and are popular in stir vegetables. They are a great addition to dress up plat ads and scrambled eggs or omelets. Add them to salad or rice, use them in sandwich spreads, or mix with soft cheese for dips. Here are some Dietary Sprouts Recipes:

A. SPROUT RECIPES SPROUT SALAD

This salad is high in all nutrients and is especially good for people with cancer, arthritis, and colon disorders. (If you have colon disorder; be sure to chew the seeds well.)

a) 1 pound mixed bean sprouts and alfalfa sprouts, rinsed thoroughly

b) 1 apple or onion, chopped l stalk celery, chopped 1 cup shredded carrots

c) 1 cup shredded turnip

d) l cup shredded red cabbage1/2 cucumber, chopped 1/2 cup raisins

e) 1/2 cup sesame or sunflower seeds

1. Place all of the ingredients in a medium-sized bowl.

2. Toss lightly with Good Things House Dressing (below) or any other dressing of your choice, and serve.

B. GOOD THIGNGS HOUSE DRESSIN

This is an all-purpose dressing that supplies unsaturated fatty acids. Lecithin is a wonderful brain food that is high in choline, inositol, and B vitamins. It is an emulsifier that holds muter and oil in suspension so they will not separate.

a) 3 cups apple cider or balsamic vinegar

b) 1 cup honey or 2 teaspoons barley malt sweetener

c) 1 cup water

d) 3 packages Hail's dry Italian dressing mix or 6 tablespoons dry Italian seasonings

e) 3 tablespoons minced dried onions 2 tablespoons dried parsley

f) 1/2 teaspoon powdered garlic or granules 7 tablespoon liquid lecithin

g) 11 cups expeller-pressed pure virgin olive, cannel, or other vegetable oil of your choice

1. Place all of the ingredients, except the oil, in a gallop jar. Shake well.

2. Fill the rest of the jar with oil (olive oil is the best for lowering cholesterol) and shake again. Store in the refrigerator and shake before each use.

C. Areat-tastiny sandwich

This is an Areat-tastiny sandwich that is easy to make.

a) 1 1-inch thick slice cream cheese or yogurt cheese

b) ½ avocado

c) 1 piece whole-grain pocket bread or regular whole-grain bread

d) 1 onion, sliced 1 tomato, sliced

e) 1 handful alfalfa sprouts, rinsed thoroughly

1. Mash the cream cheese or yogurt cheese and the avocado together.

2. Spread the cheese mixture in pocket bread or on sliced bread. Top with the onion, tomato, and sprouts, and serve.