|Sure, there are three
steps, but the first step is
easy and the last two
steps don't require any
work at all!
|August 2, 2012
Whole Grains Win Again!
The June 27 issue of the Journal of the American Medical
Association published a study comparing three weight loss diets:
1. A traditional high carb, low fat diet
2. A low glycemic index diet (emphasizing foods such as whole
grains, fruits, beans and nuts)
3. A high fat, low carb Atkins type diet
The folks in the Atkins and low glycemic index groups burned more
calories per day than the traditional diet group and had better
outcomes on metabolic measures such as triglycerides, HDL
cholesterol and insulin resistance. Because of potential long term
problems with high fat diets, David Ludwig, one of the study’s
authors concludes that a low glycemic index diet is the way to go.
In commemoration of the study’s conclusions, I came up with a low
glycemic index version of Rosemary Asiago bread. The cracked
wheat or rye, wheat or rye chops, or pumpernickel flour can be
purchased at your local health food store. Enjoy!
Whole Grain Rosemary Asiago Bread
In a large bowl stir the dry ingredients and grated asiago together.
Make a well in the middle and add the oil, then stir the rosemary into
the oil and allow to steep for a few minutes.
Steeping the rosemary in oil for a few minutes
Gradually stir in the warm water until well mixed, then stir vigorously
another 15-30 seconds. The dough will look more like a paste than
a true dough initially due to the high moisture and large amount of
whole grain. Cover and allow to rise at room temperature for about
2 hours then refrigerate, OR cover and refrigerate immediately and
wait at least 12 hours to use dough.
The dough looks a little pasty when mixed up but rises nicely!
Preheat the oven, baking stone and steam pan to 450 F. Remove
the dough from the refrigerator and divide in half (if making two
loaves). Gently stretch and fold the loaves a few times then shape
into a loaf and place on a parchment paper covered peel. Cover
with plastic wrap and allow to rise for 30-45 minutes while the oven
Remove the plastic wrap, score the loaves, then slide the loaves
onto the baking stone and pour a cup of water into the steam pan.
Turn the oven down to 400 F and bake for 45 minutes. Remove to
a wire rack to cool.
Baked as a baguette
1. Effects of Dietary Composition on Energy Expenditure During
Cara B. Ebbeling, PhD; Janis F. Swain, MS, RD; Henry A.
Feldman, PhD; William W. Wong, PhD; David L. Hachey, PhD;
Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD
2. Bittman, Mark, Which Diet Works?, New York Times, June 26,
3. Attia, Peter, The Eating Academy Blog, July 3, 2012 (Although Dr.
Attia doesn’t agree with some of the conclusions of Dr. Ludwig
and Mark Bittman, he gives a very thorough analysis of the study
and doesn’t dispute the value of a low glycemic index diet)