Looks like a "healthy" sandwich right?We all know that we need to stay away from sugar, but are you eating "whole grain" bread? Whole wheat bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists have proven that two slices of whole wheat bread will raise your blood sugar levels as high as if you were eating a candy bar.
Why does it take the mainstream media so long after a new study to report health benefits? BECAUSE they would lose all their advertising! I had to sign a waiver when I would be on TV that I won't bash whole grain or cereals.
It's really thing to wrap our mind around. According to the Life Extension article, eating two slices of whole wheat bread is worse than drinking a can of Coke or eating a candy bar. The original 1981 study at the University of Toronto found:
Glycemic Index:
White Bread = 69
Whole-grain Bread = 72
Wheat Cereal = 67,
but Table Sugar (sucrose) = 52
That means the Glycemic Index of whole grain bread is higher than that of table sugar, which is also known as sucrose. For you "gluten free" readers out there...rice cakes are listed on the Glycemic Index at 77! This is why when people go "gluten free" and grab a lot of packaged "gluten free" items at the store, they gain weight rather than lose weight.
To read more, check out Oct 2011 issue of Life Extension magazine, "Wheat, the unhealthy whole grain," in the Oct. 2011 issue of Life Extension Magazine, page 82.
BUSY FAMILY TIP: Make a triple batch of this dough, bake and keep the sub bread in the freezer for an easy addition to your next picnic! All you have to do is cut open the bread (toast it if desired) and fill with your family's favorite filling. No need to stop at Subway or Quiz-no's. This will take you less time and save you tons of money.
"HEALTHIFIED" SUB
1 1/4 cup blanched almond flour (or 1/2 cup coconut flour)5 TBS psyllium husk powder (no substitutes)
2 tsp baking powder
1 tsp Celtic sea salt
3 egg whites (8 egg whites if using coconut flour) (My eggs are large sized on average)
1 cup BOILING water (or MARINARA - for more Tomato Basil Bread!)
OPTION: Use 2 whole eggs (Almond flour version) or 4 whole eggs (coconut flour version). If you are having trouble with it rising using whole eggs you can try egg whites.
Preheat the oven to 350 degrees F. In a medium sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal won't work), baking powder and salt. Mix until dry ingredients are well combined. Add in the eggs and mix until a thick dough. Add boiling water or marinara into the bowl. Mix until well combined and dough firms up.
Form into 4 to 5 mini subs (the dough will rise about 2 to 3 times so I start mine as a 1 inch disk, see picture below) or one large sub/loaf and place onto a greased baking sheet. Bake for 65 minutes (50 minutes for smaller shapes like buns). Remove from the oven and allow the bread cool completely. Cut open with a serrated knife. Fill with desired fillings. Makes 5 servings.
NOTE! If you get a hollow bread, try lowering the oven temperature to 300 degrees F. It will rise less (maybe 2X instead of 3X at 350) but it will be less likely to get an air bubble. :)
NUTRITIONAL COMPARISON (per serving)
Traditional Sub Bread = 198 calories, 6g fat, 4g protein, 41 carbs, trace fiber (41 effective carbs)
Almond Flour Sub = 205 calories, 14g fat, 8.4g protein, 10.9g carb, 7.6g fiber (3.3 effective carbs)
NOTE: SOME psyllium powder will turn your baked good a "rye bread" color. I have found that Jay Robb psyllium husks (ground into a powder) doesn't cause this to happen.
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| Before and after. |
FILLING IDEAS:
CHICKEN CLUB: Smoked Chicken, bacon, tomatoes, lettuce, onions (see above photo)
TUNA MELT: Tuna, tomato, sharp cheddar: toast in a broiler until bread is crispy and cheese is melted (see bottom photo)
MEATBALL SUB: use my "healthiefied" meatballs and no sugar marinara
PIZZA SUB: fill with your favorite pizza toppings, no sugar marinara, mozzarella: toast in a broiler until bread is crispy and cheese is melted
PANINI: Cut bread into thin slices. Heat panini maker on high. Fill with desired sandwich fillings. Butter the outside of the sandwich and fry until bread is golden brown. Click HERE to find the panini maker I love, on sale now for $45! It was $90!
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| Made into buns for Sloppy Joe's |
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| Made into 'fingers' for Halloween Fun! |
Here is a video of the process of making these subs.
(Please Note: I use whole eggs in this video but we found that the yolks were causing it to not rise for some and become gummy. With just whites it is amazing!)
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