Making Bread for Health
“The most satisfying product of culture is bread.”-Thomas A. Clark. Throughout history, there has always been bread. All kinds of bread have been served as the mainstay of diets. We love bread! And we can do so many things with bread: toast, french toast, bread pudding, toad in a bowl, sourdough bread, focaccia, etc. But it is not the same anymore, at least in America. Modern agricultural and ‘scientific’ processes have altered the quality of the main ingredient: wheat. The bread available today isn’t eatable without the necessary enzymatic and nutritional supplements to assist in processing it. Even with proper supplementation, the average body still struggles with inflammation and immune stress. So what has changed?
Hybridization: The Origin of Allergies
Wheat is not the same in the United States as it was a hundred years ago. It has been hybridized. Hybridization is an agricultural process of combining two different strains of a plant species to create a new one with theoretically better qualities. Almost all vegetables, fruits, and grains have been hybridized. Wheat has been hybridized regularly since the 1950s to increase its protein (gluten) content to ‘solve world hunger’ and make it more economical for the farmer. So not only does wheat have more gluten, but it is no longer 3 to 4 feet in height but rather 2 feet with significantly more wheat berries. This is good for the farmer since they only need to run their combines once instead of twice, and there is a higher yield. However, they still have to buy seeds every year since they no longer save their own. This is good for the supplier. But it is not good for us.
The problem with hybridizing wheat is the gluten becomes a larger protein molecule and more dense. This makes it more of a digestive challenge and an irritant that the body recognizes as an allergen. Celiac disease is the worst result, but everyone reacts to varying degrees. Every time a new strain of wheat is created, which is frequently, our bodies are forced to immunologically determine how to identify it and then process it. Our genetics never get a chance to recognize wheat as immune-safe.
New foods of any kind must go through a generational process of immune identification before it is considered by the body to be safe to eat. Originally, wheat in the U.S. was about 4% to 6% gluten and a short-chain molecule. Now, it is glorified as a 70 to 80% gluten molecule with an estimated 500,000 to 10 million bonds (connections that hold individual proteins together)!!! That takes a ton of protein-digesting enzymes to break down to single units for intestinal absorption. Instead, modern wheat is absorbed by the intestine in small clumps, which the body has a hell of a time processing. Ironically, medical science now considers absorbing small chain molecules as normal?! What? So, how does the body process the new revolutionary wheat?
The Challenge of Toxic Gluten
When faced with a toxin challenge that cannot be completely processed, the body will deposit the wheat in various places, producing inflammation. Wrists, fingers, muscles, and joints are the most common sites. I have even evaluated patients who have wheat deposits in their arteries, veins, and nervous system! The primary indicator is pain, which is misdiagnosed as arthritis, fibromyalgia, carpal tunnel syndrome, circulatory disorders, phlebitis, sinusitis, and headaches. Fatigue, irritability, and moodiness can also occur. It is interesting to note that following the consumption of indigestible wheat, it takes the body about 2 to 3 days before it has successfully deposited it. This is when the inflammation and pain begin.
Years ago, when my son was seven years old, we sat down together on a Sunday to consume a fruit pie that had been gifted to us. It was such a lovely gesture, and the pie looked and smelled fabulous. We just had to eat it. While we were savoring every morsel of this phenomenal pie, my son said: “You know, Pop, on Wednesday, when our wrists are hurting, we can remember how great this pie is!” What?! So, we both took a few pancreatic protein-digesting enzymes for prevention. It didn’t work. By Wednesday, I was in so much wrist pain it felt as though they were broken! That was the final event that caused wheat to be entirely removed from my diet. I was already eating gluten-free bread, and the pie was the nail in the coffin for wheat.
Gluten-Free Bread?
White rice flour bread, brown rice bread, spelt bread, rye bread, and numerous other mixes that are available were tried. Nothing was satisfying. It was a compromised tolerance. I decided the only solution was to make it myself. To make it easier, I purchased a bread maker with multiple recipes for gluten-free bread. In the beginning, my results were rather fascinating. Although most of them were edible, their appearance was challenging. Some could have been used as adobe bricks in hacienda construction if the NFL ran out of footballs, I had a loaf of gluten-free that would substitute nicely, too bad there aren’t rectangular frisbees, and for some loaves, hacksaws made a great slicer! Not that I ever got discouraged. The expression of creativity is essential to life. But after 32 attempts, I had to do better.
The Real Stuff!
While browsing around Amazon one day, I came across this Italian flour called Anna Napoletana 00 pizza flour. Italy uses original wheat for its baking processes. It does produce hybrid wheat, which it exports to the U.S. as Durham and semolina, but they keep the good stuff for themselves.
Anna Napoletana is an original wheat with 7.5% gluten, so I ordered it. Initially, I only added 1 cup to some of my previous recipes, but that was all it took. I produced a loaf of bread 6 inches high and perfect!! And no inflammatory reactions at all! I was on my way. Over the next two years, I have made several updates in equipment, ingredients, and numerous recipes, all of which have been successful.
What is Needed for the Ultimate Loaf of Bread
Equipment
Bread Maker: Not necessary, yet very easy, and not much prep work is needed. I use Hamilton Beach, which is less than $100. Most are very good, but you want one that is simple. I never use any of the advanced settings and have actually learned to simplify the process, which reduces the processing time down from 3 hours to 2 hours.
Flour Mill: Aside from the Anna flour, I use various organic heirloom grains, which I grind before using. Fresh ground flour contains all of the essential oils and nutrients that degrade over time as flour. I store any remaining flour in the refrigerator. Initially, I had a Wonder Mill, which is very loud, so I wore sound protection ear muffs. Eventually, the Wonder Mill was replaced by the NutriMill Classic (Amazon), which I like much better. I still wear earmuffs.
Fundamental Ingredients
Yeast: I only use Italian baker’s yeast. Antimo Caputo is now my favorite since the one I used before is no longer available. It comes in a little can with a lid, making it convenient.
Salt: I use BioSalt because it matches the body’s salt composition, and yeast seems to love it. ½ to 1 tsp for each loaf is used. I order it from Dorthy at BioSalt USA in Arizona. It is a little spendy at $18 a pound but seems to last forever.
Sugar: Yeast loves sugar. 2 to 4 tbsp. of organic sugar, agave syrup, or honey is all that is needed unless, of course, you want to reproduce King’s Hawaiian bread. Then, you would have to add at least a cup. Be careful! It’s addictive.
Flours
Anna Napoletana Flour: This is my favorite, and I never have painful wrists, no matter how much I eat. It will yield the best rise and provide excellent structure.
Sunrise Flour Mill: Two days after this post was added to the website, a patient told me about the Sunrise Flour Mill in Minnesota. Marty & Darrold Glanville, the founders, both have gluten intolerance but wanted to have bread. They spent years sourcing the best heritage wheat and found the ultimate in soft white and hard winter wheat berries with a gluten content of only 8%! You can purchase the actual wheat berry or the flour. Five pounds of the berries is only $22, and 5 pounds of the flour is $12.
Tapioca Flour: Tapioca improves texture and moisture retention. It can be substituted for the psyllium or added in combination. I find that tapioca can cause a fine crumble texture.
Millet Flour: This is one of my favorites. It has a light nutty flavor and adds delicate crumb. This flour is on the dry side, so adding too much could cause the bread to fall apart.
Blue Corn Flour: Blue corn can also be used, but since it is high in oils, lecithin needs to be added. This flour is on the dry side.
Whole Grain Rye Flour: This flour has a peppery-earthy flavor. It has a low gluten content and tends to yield a smaller rise.
Spelt and Einkorn: These flours share similar characteristics with rye and contain slightly more gluten. I recommend adding a little bit more of the Anna flour to improve the rise. For some reason, these ancient grains irritate my wrists a bit, so I generally reduce the amount if I use them.
Gluten-Free Flour: Occasionally, I will add 1 to 2 cups of non-gluten flour to my general mix.
Fiber
Oat Bran or Rolled: This can be added for a little extra fiber and density. Usually, 1 to 1 ½ cups for each loaf is enough.
Apple Fiber: This is my latest additive. It retains moisture and adds a bit of flavor. ½ to 1 cup is the amount used.
Organic Whole Psyllium Husks: This was my most exciting discovery. For every loaf of bread, add a minimum of ¼ cup. Occasionally, I will use ½ cup. It makes the bread hold its moisture and form perfectly. It also enables the bread to be easily sliced without tearing or crumbling, even when it is a few days old. This, for me, is the secret ingredient and is added to every loaf. Plus, it adds soluble fiber, which is good for the ole regularity.
Binders
Xanthum Gum: This is available as a Now Foods product, which I now have at the clinic. I will generally use ½ tsp. for every cup of alternate flour. Bakers call for 1 tsp. I used a cup of non-gluten flour, but I found that it was too much. It helps create the elasticity of gluten and retain moisture but does not contribute to or hinder the rise or flavor.
Eggs: Adding 1 to 2 eggs makes the bread rise more, and the texture is always fluffier.
Liquids
Milk: I always use 1 cup of goat milk with 1 cup of water. You can use 2 cups of goat milk for improved texture and flavor.
Oil & Lecithin: I rarely add oil, but when I do, it is avocado oil and not more than 1 to 2 tbsp. Since oil does not mix with water, it is best to include ½ to 1 tsp of lecithin mixed in the wet mixture to 4 cups of flour. Lecithin can be added as a granule or liquid. The effect is a softer crust and increased texture.
Flavor
Anything that creates flavor can be added to your bread This includes herbs, garlic, onions, olives, and spices for focaccia. Brown sugar, molasses, raisins, and dried fruit for more of a dessert bread. I recently made an oatmeal cookie batter with chopped crystallized ginger and pecans, some extra goat milk to bring it to the consistency of bread dough, and threw it in the bread maker. It turned out perfect as sliced cookie bread. Occasionally, for snacks and breakfast on the go, I will make a loaf of bread with 2 to 3 cups of Flahavan oats, cinnamon, honey or brown sugar, and goat milk. It makes a sliced breakfast substitute and a healthy snack.
Instructions
I am a casual, let’s see what happens, semi-organized baker. My measurements for a normal loaf of bread are sort of close and thrown together with an optimistic approach.
You will need:
1 egg
1-3 tbsp. honey or sugar
1 cup goat’s milk
1 cup hot water
2 1/2 tsps. bakers yeast
4 1/2 cups flour blend (more if needed)
1/2 tsp. biosalt
1) In a liquid measuring cup, add the egg, honey, and goat milk. Wisk thoroughly. Then add the hot water. (The mixture should be 100 to 115 degrees.) Add the yeast and whisk until incorporated. Wait until the yeast has foamed up about ½ inch.
2) In a bread maker or large bowl, add the flour. Although not entirely necessary, you can heat the flour over a low flame to about 90 degrees. Warm yeast likes to be added to warm flour. It works much faster and doesn’t require extra time for rising. (I wouldn’t try this in humid climates, though, as it could prematurely cook the flour.)
3) While the kneading blade is spinning, add the yeast mixture and mix it with a silicon spatula until all the flour is incorporated. If you are not using a bread-maker, create a well in the center of the flour and stir from the center to evenly incorporate the flour, then knead by hand, cover, and let rise.
4) When it has doubled in size, punch it down and let it rise again in the machine or oiled bread pans. Wait until it has doubled in size again. During the second rise, preheat the oven to 350 degrees if you’re not using the machine.
5) Let the bread-maker do its thing. Set a timer when it is in the bake phase for 45 minutes to check the temperature. Take the bread out when it has reached 190 degrees, which is perfect for a soft crust and moist bread. If you are not using a bread-maker, check the temperature of the bread after 40 to 50 minutes. I have learned that 190 degrees is the optimum temperature. However, if you want more of a crispy, dense crust, then take the bread out between 210 and 220 degrees.
6) Let cool on a wire rack. Always keep the first slice (heel) with the loaf for moisture retention. After two to 3 days, if any is left, I place it in either a plastic or paper bag and put it in the refrigerator. The only enemy of bread is mold, and this process enables bread to last 10 to 14 days without any problem.
Conclusion
“We need four things to survive life: bread, water, oxygen, and dreams!”-Avajeet Das. The creative art of making bread is fun and even a little adventurous since experimenting with ingredients and flavors can produce exciting and enticing results. It is often with wondrous anticipation that you can slice into your latest creation and taste the results of your masterpiece. Making bread is an essential part of a healthy life and is easy to do once the process and the ingredients have been perfected. But there is more! Healthy, low-gluten Italian flour can be used for biscuits, french toast, pancakes, waffles, scones, cinnamon rolls, noodles, tortillas, cookies, cobbler, pie, and pizza dough. Any flour product can be made to satisfy the need for comfortably going ‘off the rails’ with your diet and knowing there are no inflammatory repercussions. Thank you, Italy!!