Cancer-Fighting Cookbook (24 page)

Olive oil, olives, nuts, dried fruits, herbs, and nuts make Mediterranean breads more than just bread. Adding corn, barley, brown rice flour, and other goodies adds to the nutritional value and fiber in these breads. You can take any recipe and adapt it with your favorite flavors and ingredients. Try adding chestnut flour for a very Italian experience.

Toast this bread for breakfast for a healthy start to a long workday or spread blue cheese and drizzle honey on toast points with poached pears. The whole-wheat flour gives you both protein and fiber, and the raisins add flavor and fiber.

1. Combine yeast, ½ teaspoon sugar, and 1/3 cup water in a bowl. Let sit for 5 minutes.
   

2. In a mixing bowl combine remaining water, butter, remaining sugar, salt, and baking powder.
   

3. Mix in the all-purpose flour and then the yeast mixture with an electric mixer.
   

4. Add the whole-wheat flour and raisins. Knead with dough hook for 10 minutes.
   

5. Turn dough into an oiled bowl, cover and let rise in a warm place for 1–2 hours until doubled in bulk.
   

6. Punch down dough, then roll into a rectangle.
   

7. Sprinkle the cinnamon over the dough, roll it into a cylinder, and place in an oiled loaf pan. Cover and let rise in a warm place for 90 minutes, until doubled in size.
   

8. Preheat oven to 350°F. Uncover bread and bake for 40 minutes.
   

PER SERVING
Calories: 320 | Fat: 5g | Sodium: 310mg | Carbohydrates: 63g | Fiber: 6g | Protein: 8g

Moist and full of apples, this bread is a great snack with a piece of Cheddar cheese. You give your family fiber with great flavor from the whole-wheat flour and apples.

1. Combine yeast, ½ teaspoon sugar, and 1/3 cup water in a bowl. Let sit for 5 minutes.
   

2. In a mixing bowl combine remaining water, butter, remaining sugar, salt, and baking powder.
   

3. Mix in the all-purpose flour and then the yeast mixture, with an electric mixer.
   

4. Add the whole-wheat flour. Knead with a dough hook for 10 minutes.
   

5. Turn dough into an oiled bowl. Cover and let rise in a warm place for 1–2 hours, until doubled in bulk.
   

6. Punch down dough, then roll it into a rectangle.
   

7. Scatter the apples over the dough and sprinkle them with the cinnamon sugar. Roll into a cylinder and place in an oiled loaf pan. Cover and let it rise in a warm place for 90 minutes, until doubled in size.
   

8. Preheat oven to 350°F. Uncover bread and bake for 50 minutes.
   

PER SERVING
Calories: 260 | Fat: 5g | Sodium: 310mg | Carbohydrates: 49g | Fiber: 5g | Protein: 7g

Chicken, tuna, or egg salad sandwiches made with this bread are great for a brown bag lunch or picnic. You can also slice it thinly for tea sandwiches filled with cream cheese and cucumber. Pecans add omega-3 benefits.

1. Combine yeast, ½ teaspoon sugar, and 1/3 cup water in a bowl. Let sit for 5 minutes.
   

2. In a mixing bowl combine remaining water, butter, remaining sugar, salt, and baking powder.
   

3. Mix in the all-purpose flour and then the yeast mixture with an electric mixer.
   

4. Add the whole-wheat flour and pecans. Knead with a dough hook for 10 minutes.
   

5. Turn dough into an oiled bowl. Cover and let rise in a warm place for 1–2 hours, until doubled in bulk.
   

6. Punch down dough, then shape into a cylinder and place in an oiled loaf pan.
   

7. Cover and let rise in a warm place for 90 minutes, until doubled in size.
   

8. Preheat oven to 350°F. Uncover bread and bake for 40 minutes.
   

PER SERVING
Calories: 340 | Fat: 16g | Sodium: 310mg | Carbohydrates: 45g | Fiber: 6g | Protein: 8g

Choose this recipe for a quick and easy bread recipe to serve with dinner. Serve it warm from the oven with olive oil for dipping.

1. Preheat oven to 425°F. Spray a nonstick baking sheet with nonstick baking spray containing flour and set aside.
   

2. In a medium bowl, combine whole-wheat flour, flour, baking powder, baking soda, salt, thyme, and dill and mix well.
   

3. Add oil and buttermilk and mix just until a dough forms.
   

4. Turn dough out onto floured work surface and knead 10 times. Shape into a flat, round loaf on prepared baking sheet.
   

5. Bake for 40–45 minutes, or until bread is deep golden brown. Cool on wire rack for 15 minutes before serving.
   

PER SERVING
Calories: 100 | Fat: 3g | Sodium: 140mg | Carbohydrates: 16g | Fiber: 2g | Protein: 3g

Buttermilk in Baking

Buttermilk adds tang and rich flavor to baked goods. But you don't have to keep it on hand; you can make your own. Just put 1–2 tablespoons vinegar or lemon juice in a measuring cup and add enough regular milk to make 1 cup. Stir and let stand for 10 minutes, then use as directed in recipes.

Before serving, place these rolls in a 350°F oven for 5–6 minutes to warm and refresh.

1. In large saucepan, heat milk over medium heat until warm.
   

2. Pour½ cup into a large mixer bowl. Combine with yeast; let stand for 10 minutes.
   

3. Add remaining milk, honey, salt, canola oil, egg, and egg whites and beat well.
   

4. Add whole-wheat flour and rye flour and beat well.
   

5. Gradually add enough all-purpose flour to form a soft dough.
   

6. Turn dough onto floured surface and knead until smooth, about 5–7 minutes.
   

7. Place dough in greased bowl, turning to grease top. Cover and let rise for 1 hour, or until doubled.
   

8. Turn dough out onto lightly floured surface. Divide dough into fourths, then divide each fourth into 6 pieces. Roll pieces between your hands to form a smooth ball. Place on cookie sheets about 3″ apart. Let rise for 30–40 minutes, or until doubled.
   

9. Preheat oven to 400ºF. Bake rolls for 15–25 minutes, or until golden brown and set. Remove to wire racks and brush with melted butter. Let cool.
   

PER SERVING
Calories: 170 | Fat: 4.5g | Sodium: 65mg | Carbohydrates: 28g | Fiber: 3g | Protein: 5g

Flour Substitutions

You can usually substitute most flours for others, measure for measure. Rye flour, corn flour (masa harina), whole-wheat flour, and buckwheat flour can be used instead of all-purpose flour and bread flour. If you are substituting a lot of whole-grain flours for regular flour, consider using bread flour to help add enough gluten.

Whole-wheat flour, rolled oats, and sunflower seeds make up the multiple grains in these fiber-rich dinner rolls. They are delicious with butter, herbed olive oil, or cream cheese.

1. Combine yeast and water and let sit for 5 minutes to proof.
   

2. Add milk, butter, salt, egg, and sugar to the yeast mixture. Mix well.
   

3. Stir in the all-purpose flour with a wooden spoon or the paddle attachment to an electric stand mixer.
   

4. Gradually add whole-wheat flour and rolled oats. Knead with a dough hook for 10 minutes.
   

5. Put dough in an oiled bowl, cover and let rise in a warm place for 90 minutes.
   

6. Punch down dough, divide into 12 pieces and roll each piece in a ball.
   

7. Place balls on a greased baking sheet. Cover and let rise until doubled, about 60 minutes.
   

8. Preheat oven to 350°F. Uncover rolls, brush with egg, and sprinkle with sunflower seeds. Bake for 15 minutes.
   

PER SERVING
Calories: 260 | Fat: 10g | Sodium: 220mg | Carbohydrates: 36g | Fiber: 4g | Protein: 8g

These excellent rolls are light yet hearty, with a wonderful flavor and a bit of crunch.

1. In medium saucepan, bring water to a boil over high heat. Add oats, oat bran, brown sugar, and butter and stir until butter melts. Remove from heat and let cool to lukewarm.
   

2. Meanwhile, in microwave-safe glass cup, microwave buttermilk on medium for 1 minute, or until lukewarm (about 110ºF). Sprinkle yeast over milk; stir and let stand for 10 minutes.
   

3. In large mixing bowl, combine 1 cup all-purpose flour, whole-wheat flour, and salt. Add honey, cooled oatmeal mixture, and softened yeast mixture and beat until smooth.
   

4. Gradually add enough remaining all-purpose flour to form a soft dough.
   

5. Turn onto lightly floured board and knead until smooth and elastic, about 5–7 minutes. Place in greased bowl, turning to grease top. Cover and let rise for 1 hour, or until dough doubles.
   

6. Punch down dough and divide into thirds. Divide each third into 10 pieces. Roll balls between your hands to smooth.
   

7. Place balls into two 9″ round cake pans. Brush with egg white and sprinkle with 2 tablespoons oat bran. Cover and let rise until doubled, about 45 minutes.
   

8. Preheat oven to 375ºF. Bake rolls for 15–25 minutes, or until firm to the touch and golden brown. Remove from pans and cool on wire racks.
   

PER SERVING
Calories: 90 | Fat: 1.5g | Sodium: 50mg | Carbohydrates: 17g | Fiber: 2g | Protein: 3g

These buns are a good way to add more fiber to a burger. They also make good sandwich rolls for mixed deli meats. The ginger adds a lot of flavor and may help aid with digestion.

1. Combine yeast, ½ teaspoon sugar, ginger, and 1/3 cup water in a bowl. Let sit for 5 minutes.
   

2. In a mixing bowl combine remaining water, butter, remaining sugar, salt, and baking powder.
   

3. Mix in the all-purpose flour and then the yeast mixture with an electric mixer.
   

4. Add whole-wheat flour. Knead with a dough hook for 10 minutes.
   

5. Turn dough into an oiled bowl. Cover and let rise in a warm place for 1–2 hours, until doubled in bulk.
   

6. Punch down dough, then divide into 6 pieces and shape into buns. Cover and let rise in a warm place for 1½ hours, until doubled in size.
   

7. Preheat oven to 350°F. Uncover buns, gently brush with egg. Bake for 20 minutes.
   

PER SERVING
Calories: 340 | Fat: 8g | Sodium: 420mg | Carbohydrates: 60g | Fiber: 6g | Protein: 10g

Yeast Breads

Yeast has its own special flavor and aroma. It will stand up to fruits, nuts, and olives better than baking powder quick breads.

Make a couple of batches of this crust, prebake, and store in the freezer to make your own homemade pizzas in a flash.