The New Healthy Bread in Five Minutes a Day is a fully revised and updated edition of the bestselling cookbook featuring the quick and easy way to make nutritious whole grain artisan breada perfect gift for foodies and bakers!
Jeff Hertzberg and Zoë François shocked the baking world when they proved that homemade yeast dough could be stored in the refrigerator to use whenever you need it, and they adapted the method for whole grains in Healthy Bread in Five Minutes a Day. Now, in this updated second edition, they’ve done it again, showcasing whole grains and heirloom flours like spelt, sprouted wheat, and khorasan. Also new in this edition is a super-fast natural sourdough, weight equivalents for every dough recipe, and intriguing new oils like coconut, avocado, grapeseed, and flaxseed.
The New Healthy Bread in Five Minutes a Day has 33 new recipes as well as old favorites, including 100% Whole Wheat Bread, Whole Grain Garlic Knots with Parsley and Olive Oil, Whole Grain Crock Pot Bread, Rosemary Flax Baguette, Cinnamon-Raisin Whole Wheat Bagels, Pumpkin Pie Brioche, Raisin Buns, Challah, Whole Wheat Soft Pretzels, gluten-free breads, and many more.
With over a half-million copies in print, the Bread in Five series is the quick and easy way to create healthy breads that rival those of the finest bakeries in the worldwith just five minutes a day of active preparation time.
|Publisher:||St. Martin''s Publishing Group|
|Product dimensions:||7.60(w) x 9.30(h) x 1.60(d)|
About the Author
Jeff Hertzberg, M.D, is a physician with twenty-five years of experience in health care as a practitioner, consultant, and university professor. His interests in baking and preventive health sparked a quest to adapt the techniques of the bestselling Artisan Bread in Five Minutes a Day for healthier ingredients. He lives in Minneapolis with his wife and two daughters.
Zoë François is a pastry chef and baker trained at the Culinary Institute of America. In addition to writing bestselling cookbooks, she creates tasty desserts on her pastry blog, ZoeBakes.com, as well as for the Cooking Channel, General Mills, and many national magazines. She lives in Minneapolis with her husband and two sons.
Read an Excerpt
The New Healthy Bread in Five Minutes a Day
Revised and Updated with New Recipes
By Jeff Hertzberg, Zoë François, Stephen Scottgross
St. Martin's PressCopyright © 2016 Jeff Hertzberg, M.D., and Zoë François
All rights reserved.
INTRODUCTION: HEALTHY BREADS CAN BE MADE IN FIVE MINUTES A DAY, TOO
My wife, Laura, taught me to bake bread — it was something she brought to the marriage, along with a 1982 Honda Civic and her mother's 1951 Sunbeam mixer (whose ball-bearings skittered across the floor the first time we tried to start it up). She'd learned to bake in the 1980s, during a stint as bread baker in her college food co- op. It seemed like a lot of effort, but I naively thought it'd be a nice stress-reducing hobby to take up during an exhausting medical residency, and Laura was happy to relinquish the task to me. But with my 80-hour workweeks, I gradually realized that I could save time by making bigger and bigger batches of wet dough, which could be stored in the refrigerator. We're happy to say that same lazy method works with whole wheat and with sourdough. Enjoy! — Jeff
No one is more excited than we are that we're still writing bread cookbooks, nine years after Artisan Bread in Five Minutes a Day, first published in 2007 (with a second edition in 2013). Healthy Bread in Five Minutes a Day came in 2009, and we got our chance to replace much of the white flour in the traditional European and American baker's pantry with whole grains, and added healthier oils, fats, nuts, fruits, and vegetables. And we included our first-ever gluten-free chapter.
We'd always had a feeling that we'd someday be updating Healthy Bread in Five Minutes a Day as well. Why? The healthy-baking community searches out and embraces new options all the time. Since the first edition of Healthy Bread came out, our website and blog, at BreadIn5.com, has been deluged with questions about a host of ingredients we weren't thinking about seven years ago: coconut and flaxseed oils, specialty flours like sprouted wheat, and khorasan (Kamut), and maybe most enticingly, naturally fermented sourdough starter instead of packaged yeast for leavening. We also realized that many of our readers couldn't find vital wheat gluten, which we'd used in Healthy Bread to boost the rising in whole grain loaves. We now include adjustments so you can leave out the vital wheat gluten if you'd like to. Thanks to reader suggestions, this new edition includes all those options, and more, with recipes that weren't in the first edition, like Crock Pot Bread, Honey Whole Wheat, Soft Dinner Rolls, Onion Rye, Georgian Cheesy-Egg Boats, Soft Pretzels, Catalan Tomato Bread, and 100% Whole Wheat Challah with No Added Gluten — all made with hearty whole grains. And we've updated the book with weight equivalents in ounces and in metric units for every dough in the book, since so many of our readers are weighing ingredients rather than using cup measures.
Are we endorsing these ingredients as a cure-all or guarantor of everlasting health? Of course not. But if we included an ingredient in this book, it means that current evidence suggests that it's a good choice, especially when used in moderation. We've given a very wide range of choices, especially with the oils and fats, so if you want to use some particular vegetable oil or fat, it's probably in the book as a swap option. And we only included ingredients that are delicious — if they don't pass that test, they didn't make it into the book.
We may be a doctor and a pastry chef, but we both agree that flavor is king, so all the ingredients in this book make fantastic bread — the fringe benefits are the whole grains, fruits, vegetables, and healthier fats. Our partnership works because amateurs find our method to be extraordinarily easy, yet aficionados find it utterly mouthwatering. In writing our books, we try to discard everything that is intimidating, and make the process fast enough to fit into people's busy lives. Our books replace the time-consuming traditional yeast-bread method with something quicker, without compromising quality. Our technique calls for mixing large batches of dough in advance, storing them in the refrigerator, and then tearing off dough to make loaves as needed over two weeks.
Quite a lot of people have tried it, and our books became part of a home-baked bread revolution. It's a no-knead method, but that's not what sets our books apart, because no-knead bread cookbooks have been around since at least 1945, when Pillsbury published Bake the No-Knead Way, and then in 1999, when Suzanne Dunaway published No Need to Knead. Those books are based on a very old European no-knead tradition. What makes our books unique is that we tested and developed bread recipes whose dough could be stored in the refrigerator for up to two weeks. Jeff developed the original prototype for our stored-dough method while he was a busy medical resident, working hundred-hour weeks and walking around sleep-deprived, years before he and his wife had children and repeated the whole sleep-deprivation experience. And storing the dough is what really changes the time equation for busy people — not the no-knead feature. We call for wet dough — but not too wet, or it won't be versatile enough to work equally well in free-form loaves, loaf pans, and pizza. And all of those can be made with healthier ingredients than what you typically find in European and American pantries.
Even though this book is dedicated to baking with healthier ingredients, we both eat some sugar, white flour, and butter. In other words, we're not health-food fanatics. But that's not to say we aren't health-conscious. We both exercise and we watch what we eat. We both eat bread daily, and believe it or not, despite the much- maligned reputation of carbohydrates, neither of us has gained weight over nine years of creating bread cookbooks. Bread and desserts can be part of a healthy lifestyle, so long as you eat them in moderation.
Whether you are looking for more whole grains, whether you're vegan, gluten-free, watching your weight, trying to reduce your cholesterol, or just care about what goes into your body, The New Healthy Bread in Five Minutes a Day has recipes for you. It's obvious why this would make sense for Jeff (the doctor). His background in health care and preventive medicine leads him to alternatives that are lower in calories, with healthier fats and higher fiber. Then there's his passion for bread baking, which led to the discovery we wrote about in our first book. Not everyone needs to make their brioche without butter, but if doing so means that someone who can't eat butter can enjoy fabulous brioche, then by all means let's do it, and do it right.
That's where Zoë (the pastry chef), comes into the picture. She grew up the daughter of hippies and cut her teeth on the ultra-healthy bread served at the Vermont commune where she was raised. In her twenties Zoë was a vegetarian; she didn't eat refined sugar and headed off to the Culinary Institute of America (CIA) to follow her passion, pastry. Her goal: bake without refined sugar, but create ethereal pastries that didn't weigh a ton and taste like sweetened tree bark. But while studying at the CIA, Zoë was tempted by the miracles of sugar, bleached flour, heavenly butter, and all of the other ingredients she had once shunned. Years later Zoë would figure out a way to have it all: great-tasting but healthy pastries, desserts, and, of course, breads — and that journey to a healthier diet is reflected in this book.
If you've gotten this far, you're probably ready for a wee bit of science (not too much). It starts with a simple observation: Being alive takes energy, and that energy comes from "burning" carbohydrates and other food-fuels with oxygen in our bodies (that's called oxidation). Even though oxidation is perfectly natural and healthy, it releases some nasty chemicals. So does exposure to sunlight, chemicals, pollutants, and radiation. All that oxidation and energy can create what biochemists call "superoxide radicals," which we've heard of as "free radicals," high-energy chemicals that can do damage to our cells. Free-radical damage has a role in a host of chronic diseases, including cancer, hardening of the arteries, heart disease, stroke, and arthritis. The good news: Our bodies get help in getting rid of free radicals from phytochemicals (beneficial plant chemicals) and vitamins in our food, both natural substances with powerful health benefits — and they're found in whole grains, vegetables, and fruit. They act as potent antioxidants, chemicals that absorb damaging energy from free radicals. Phytochemicals with antioxidant activity tend to be richly colored: green, yellow, blue, and red. Some of the most colorful fruits and vegetables have the largest stores of phytochemicals. As you work through chapter 7, Breads with Fruits and Vegetables, you'll feast your eyes on a stunning and colorful palette of breads. Substances like phytochemicals are the reason that the U.S. government recommends that you eat nine or more servings of fruits and vegetables per day.
Vitamins are essential helpers for the body's normal chemical functions (metabolism), allowing the chemical reactions we depend upon to take place. Lack of vitamins cause some of the world's most devastating but curable deficiency diseases, which have pretty much disappeared in the industrialized world. But deficiency diseases are the tip of the iceberg — many vitamins don't just act as metabolic catalysts, they're also antioxidants. This is especially clear for vitamin E. There is strong evidence that normal levels of vitamin E prevent heart, blood, muscle, and eye problems. Vitamin E is found in wheat germ (from whole grain wheat), vegetable oils, seeds, and nuts. Vitamin C, another powerful antioxidant, works in concert with vitamin E. Throughout the book, we'll jump in with sidebars about vitamins — vitamin A, the eight B vitamins (see Appendix, here), plus vitamins C, D, E, and K (please do not ask us why there is no vitamin F, G, H, or I). Most nutritionists agree that vitamin requirements are best met through a diet rich in fruits and vegetables, rather than by taking vitamin supplements. That's not to say supplements aren't ever helpful; they certainly can be when daily requirements aren't being met through food intake. But the vitamins that occur naturally in food are better because they're more easily absorbed through digestion than supplements are, probably resulting in higher levels of vitamins and antioxidants in our bloodstream and tissues. This book will help you put more of those natural vitamins and antioxidants into your family's diet.
There are a lot of wild nutrition claims out there, and we've steered clear of them in this book — we do not believe that there is a magic bullet to promote health or cure disease with particular food sources or supplements. But there are some scientifically based statements that have stood the test of time: 1. Whole grain flour is better for you than white flour. Because whole grains include the germ and the bran, in addition to the starch-rich but fiber- and vitamin-poor endosperm (see chapter 2, Ingredients, here), whole grain flours bring a boatload of healthy substances into your diet, including phytochemicals (beneficial plant chemicals), vitamins, and fiber. Those are pretty much absent from white flour. Iron, niacin, folic acid, riboflavin, and thiamine are added back into enriched commercial white flour, but no other nutrients — so whole wheat delivers more complete nutrition than enriched white flour. But there's more — because bran and germ in whole grains dilute the effect of pure starch in the endosperm, the absorption and conversion of starches into simple sugars is slowed, so blood glucose (the simplest sugar) rises more slowly after consumption of whole grains than it does after eating refined white flour products. Complex, high-bran carbohydrates are said to have a lower "glycemic index," a measure of how fast your blood sugar rises after eating a particular food. The evidence for better handling of blood sugar, better digestive function, and heart health convinced the American Diabetes Association (ADA) and the U.S. Department of Agriculture (USDA) to make two recommendations in their current guidelines:
Consume a high-fiber diet, with at least 14 grams of dietary fiber per 1,000 calories consumed in an ideal-calorie diet each day. For a 2,000-calorie diet (appropriate for most women), that means about 28 grams of fiber a day. For a 2,500-calorie diet (appropriate for most men), that means 35 grams a day). 100% whole wheat bread contains a little less than 2 grams of fiber per slice if you cut a thin 1-ounce slice, and 3 to 4 grams if you cut a 2-ounce slice. White bread contains a quarter of that.
Make sure that at least half of your grain intake is whole grain. The recipes in this book will help you meet that goal.
2. Monounsaturated and polyunsaturated oils are better for you than saturated and trans fats (like butter and hydrogenated oil). See here in our Ingredients chapter for a more complete discussion. Switching to these oils or other heart-healthy fat sources can benefit those with high blood cholesterol.
3. Low-salt breads will benefit people with hypertension, heart failure, and kidney failure. This applies to all our breads — they all can be made with low or even zero salt, though the flavor will of course be different.
4. Nuts and seeds contain heart-healthy oils. Though they're concentrated calorie sources, nuts and seeds are rich in vitamins, minerals, and heart-healthy fats (monounsaturated and omega-3 polyunsaturated fats).
5. Fruits and vegetables are the best sources for phytochemicals and vitamins. We have a whole chapter of breads enriched by fruits or vegetables, which are fiber-rich and loaded with vitamins and antioxidants. We'll discuss the unique benefits of particular fruits or vegetables in sidebars next to recipes.
And one final word of advice about diet and health: Please don't obsess about food. This is supposed to be fun. If you can put some healthy ingredients into your bread and you like the flavor, do it. Otherwise, eat something else. And, remember that making your own great bread saves you money. When the economy goes into a tizzy (and even when it doesn't) you have to wonder why people pay $6.00 for a loaf of bread in specialty bakeries, when they can make their own, very simply, for about 50 cents a loaf. An added benefit: The world's most heavenly source of home heating this winter will be your oven, cranking out the aroma of freshly baked bread.
As you read through the book, please visit our website (BreadIn5.com), where you'll find instructional text, photographs, videos, and a community of other five-minute-a-day bakers. Other easy ways to keep in touch: follow us on Twitter (@ArtisanBreadIn5), or on Facebook, Pinterest, or Instagram (all @BreadIn5), or YouTube (YouTube.com/BreadIn5). And you can master the techniques by taking our seven-lesson online course with Zoë — go to BreadIn5.com/Our-Artisan-Bread and follow the links to enroll. In that course, Zoe uses white-flour dough and references The New Artisan Bread in Five Minutes a Day, but the techniques for using whole grain dough are much the same. Over 4,000 folks are already enrolled in the class (you'll have access to it anytime, to view over and over again).
Happy baking, and enjoy all the bread!CHAPTER 2
The traditional European and American baker's pantry relies heavily on white flours, but this book uses them more sparingly. Our discussion here concentrates more on whole grains, plus specialty wheat varieties like sprouted grains, and what has come to be known as "ancient" grains.
Flours, Grains, and Wheat Extracts
Whole grains of wheat are seeds that have three main parts:
The brown or reddish-brown fibrous outer bran layer that protects the seed's contents and imparts a slightly bitter taste. Bran is a naturally occurring fiber that absorbs water in the intestine and promotes normal digestive function.
The brown-colored germ, which is the future baby wheat plant. It's highly nutritious and contains oil that's particularly rich in vitamins A, D, E, and K.
The white endosperm, containing starch and protein, nourishes the new plant when it sprouts. In wheat, the protein is mostly gluten.
Whole wheat flour: In addition to the white endosperm, whole wheat flour contains both the germ and bran of wheat; both of which are healthful and tasty. The germ is rich in vitamins; the bran promotes healthy digestive function because it's loaded with dietary fiber — 15 grams per cup in most brands. Together, bran and germ add a slightly bitter, nutty flavor to bread that most people enjoy. In general, you can use any kind of whole wheat flour that's available to you, but when whole wheat makes up a large part of the grain in the dough, you'll need to adjust the water level with some flours.
Excerpted from The New Healthy Bread in Five Minutes a Day by Jeff Hertzberg, Zoë François, Stephen Scottgross. Copyright © 2016 Jeff Hertzberg, M.D., and Zoë François. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
The Secret xv
1 Introduction: Healthy Dreads Can Be Made in Five Minutes a Day, Too 1
2 Ingredients 9
3 Equipment 39
4 Tips and Techniques 53
5 The Master Recipe 79
6 Whole Grain loaf Dreads 117
7 Breads with Fruits and Vegetables 211
8 Flatbreads and Pizza 261
9 Gluten-Free Breads and Pastries 297
10 Enriched Breads and Pastries from Healthy Ingredients 323
11 Naturally Fermented Sourdough Starter (Levain) 385
Sources for Bread-Baking Products 398
Sources Consulted 399