All wholemeal and wholegrain breads are an excellent source of
carbohydrate. They contain small but valuable amounts of protein and
most breads are low in fat. Almost all commonly available breads are
made from wheat or rye grains, as these contain gluten, which is
essential if bread is to rise. Gluten is a protein which reacts with
liquid to trap air in dough and produce a well-risen end result.
Wholemeal and Wholegrain Breads
These breads have several nutritional
benefits not always present in the same quantities in refined or white
flour products:
- In grinding wholemeal flours the bran
(outer) layer of the grain is not stripped away. Bran provides the fiber
to aid the digestive process. Bran is also rich in phosphorus, a mineral
essential to the nervous system.
- Wholegrain flours include the wheatgerm
part of the wheat grain. Wheatgerm is a rich source of all the B
vitamins, protein, as well as essential Vitamin E and zinc.
Vary your diet by experimenting with the
wide range of bread products available today, from the simple 'flat'
breads of the Middle East, called pitta, pocket or Lebanese bread, to
the dense rye flour and 'black' breads of Eastern Europe. In between,
you may choose breads of all shapes and sizes containing all kinds of
flavorings, including nuts, seeds, fruits and herbs.
If you have the time, there is nothing like
freshly baked, home-made bread. This is not difficult, especially if you
are using a recipe in which the dough requires no kneading, such as
Quick Yoghurt Bread. Breads that do not use yeast are particularly easy
and quick to prepare. They often have a closer texture than yeast
breads, but are equally delicious.
Pastries
Most traditional pastries are high in fat
and therefore are not suitable as a regular food in your diet. Lower-fat
pastries can be successfully made by reducing the amount of fat
suggested in many recipes.
Try using filo, the very fine pastry
originating from Greece. It contains very little fat. You can buy
ready-made filo pastry at most supermarkets and delicatessens. There are
an average of 25 sheets of pastry in a packet - more than adequate for
most dishes. We use filo for several recipes, such as Apple Filo
Strudel.