Do you love bread?

 

We can’t be friends if you answered no!

Bread is one of those foods that has been demonized for the longest time.

The reality is that you can get a lot of great nutrition from bread. It all depends on the kind you choose, what you put in it (looking at you jams and fatty spreads!) and of course how much you eat. Be mindful of your portions if you are trying to lose weight as bread is calorie dense.

Choose breads that list whole grains as their main ingredient. Whole grains (such as whole wheat, spelt, buckwheat, rye...) provide cholesterol lowering fibre, and health promoting vitamins and minerals. They slow digestion, keeping us full for longer. Add a good source of protein, salad and healthy fat and you got yourself a complete meal. Yay for sandwiches!

Not all is lost if you love refined bread. A great option is sourdough bread which is made from fermented yeast and a combination of flours (which may or may not include whole grains). The naturally occurring bacteria makes it better for your gut and easier to digest. However, sourdough is not gluten-free so if you suffer from celiac disease or have gluten sensitivity it should be avoided.

There are a wide variety of whole grains. Do you know which ones contain gluten and which do not? Should you care?

If you experience digestive distress after eating gluten (bloating, diarrhea, pain, even joint pain) I suggest you get tested for a wheat allergy and for celiac disease. If both of those are negative, then your health care provider may recommend a gluten elimination diet. If symptoms improve on a gluten-free diet, then you likely have non-celiac gluten sensitivity.

Otherwise there is no need for you to avoid it. Eating a variety of grains as part of a healthy balanced diet is the way to go.

 
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Now, if you are looking for a yummy bread recipe, look no further!

Sweet Potato Bread Recipe (adapted from ifoodreal.com)

 
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Ingredients (yields 1 loaf/12 slices)

  • 2 cups grated sweet potato (packed and not squeezed)

  • 1 large egg

  • 1/2 cup unsweetened applesauce

  • 1/2 cup raw honey or maple syrup

  • 1 tsp pure vanilla extract

  • 2 tsp cinnamon

  • 1 tsp baking soda

  • 2 tsp baking powder

  • 1/2 tsp salt 2 cups whole wheat flour

  • Cooking spray

Optional add-ons: Nuts or chocolate chips.

 

Instructions

  1. Preheat oven to 350 degrees F, line 9 x 5 loaf pan with unbleached parchment paper and spray with cooking spray. Set aside.

  2. In a large mixing bowl, add egg, applesauce, honey, vanilla, cinnamon, baking soda, baking powder and salt; whisk until combined.

  3. Add sweet potato and stir.

  4. Add flour and mix gently with a spatula just enough to combine.

  5. Pour batter into previously prepared loaf pan and bake for 55-60 minutes or until the toothpick inserted in the middle comes out clean.

  6. Remove from the oven and transfer to a cooling rack to cool off for 10 minutes.

  7. Holding onto the flaps of parchment paper remove sweet potato bread from the pan and let it cool off completely before slicing with a sharp serrated knife.

Store covered in a cool dry place for up to 3 days. Freeze in an airtight container for up to 3 months.

 
 
Louis Trahan