Ingredient Ideology | Brown Bread To Good Health By: Dr. Kaviraj Khialani- Celebrity Master Chef.
/
Brown bread is bread made with significant amounts of whole grain flour, usually wheat, and sometimes dark-coloured ingredients such as molasses or coffee. In Canada, Ireland and South Africa, it is whole wheat bread, in the Maritimes and New England, it is bread made with molasses. Brown bread is made up of wheat flour at atta which makes it free of extra carbs and calories. This makes brown bread fit for the Keto diet as well. Also, it is rich in fiber and other nutrients. Brown bread has fibre, vitamins and minerals, making it a healthy choice. It helps keep blood sugar level in check, regulates bowel movements and helps in reducing cholesterol. It also reduces hypertension, risk of stroke, gastrointestinal disorder and obesity. Moreover, it's also low in calories.
Consuming wholemeal bread in moderation should not cause weight gain, but it will provide the necessary energy for the body. However, a person who wishes to manage their weight or lose weight should consider the following points: Taking in more calories than the body needs for energy will lead to weight gain. Brown bread is made up of the entire wheat grain which is high in vitamins, minerals and proteins whereas white bread is made up of only the endosperm which is rich in proteins and carbohydrates. Hence, brown bread is considered healthier than white bread.
In one study, people on a lower-calorie diet that included whole grains, such as whole wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice. Whole grains provide more vitamins, minerals, and fiber than refined. But overdoing whole wheat bread can add pounds, too. A fibre-rich diet helps to maintain bowel integrity and can also aid in reducing bad cholesterol. However, when choosing brown bread, make sure you read the label because contrary to belief, brown bread doesn't automatically mean it's 100 per cent whole wheat bread. A little awareness and eye for detail can help us go a long way when it comes to eating wise and choosing genuine stuff. Do check out a few of my interesting ideas using brown bread in sandwiches/ filling bites/ mini meal options.
Here are a few uses of Brown Bread which can be useful in our Kitchens:
Brown bread for breakfast: there are a number of ways in which brown bread can come handy for morning breakfasts from a brown bread toast, to toasted brown bread slices loaded with avocado, eggs and more. Brown bread upma with a touch of spice and nuts, seeds etc are a good way to start the day.
Brown bread for lunches and dinners: planning a light meal, a quick bite concept, sizzle it up with brown bread as a component which can add a varied touch and feel to the menu plan. From canapes to open sandwiches and lunchbox concepts, brown bread can be very useful when it comes to consuming wise meals.
Brown bread for snacky meals: an assortment of high tea, evening snack bites, toasts and treats are a good choice to dress up using brown bread. It is not only filling, nutritionally balanced but also adds a great satiety value when it comes to light bites.
Brown bread for sweet dishes/ desserts: a popular bread pudding, shahi tukda, double ka meetha and more can be easily dished out using brown bread in place of the regular white bread and making a few changes in the recipes with a healthy touch to it can create wonderful sweet delicacies to savour as well.
Here are a few of my all-time favorite recipes using Brown Bread.
Recipe-1] HEALTHY MASALA TOASTS
Ingredients:
Brown bread slices- 10-12 no
For the topping:
Oil- 2 tsp
Butter-1-2 tsp
Garlic- 1 tsp chopped
Onion-1 small chopped
Tomato- 1 small chopped
Green capsicum- ½ chopped
Boiled sweet corn- ½ cup
Celery-2 stalks, chopped
Salt to taste
Black pepper powder to taste
Mixed herbs- ¼ tsp
Chili flakes- ¼ tsp
Chaat masala-1/4 tsp
Tomato ketchup-2-3 tbsp.
Tabasco/Capsico sauce- ½ tsp
Peanut butter-2-3 tsp
Cheese-2-3 tbsp. grated
Method:
1. Prepare all the ingredients for the masala toasts as listed above.
2. Trim the sides/crusts of the bread a little and cut them into fancy shapes as desired. At times I do it in one piece and then after being toasted cut them into sharp triangles/squares or so and serve them.
3. While some prefer to toast the slices a little before placing the topping for final plating, we also at times do it without prior toasting as well.
4. Apply a little butter and peanut butter/ tomato ketchup in combination with a little chili sauce on the bread slices and keep aside.
5. In a pan saute the garlic, onion, capsicum, corn, tomatoes for a few mins, add in chopped green chilies if desired as well along with the seasonings, herbs, chili flakes and cook for 2 mins. remove and keep aside.
6. Spoon over the prepared topping on the bread pieces and sprinkle a little cheese over and place them on a baking tray in a pre-heated oven at 180 deg celsius for 3-4 mins or until nicely toasted and cheese melts on the top. Remove and serve hot with dips/sauces of your choice. Add non-veg toppings like boiled chopped chicken/ boiled eggs, sausages etc as well.
Recipe-2] COLD CUTS & VEGGIE SHEETS
Ingredients:
Brown bread – 10-12 slices
For the spread: any one or a combination.
Butter- 2-3 tbsp.
Cream cheese- 2-3 tbsp.
Mayonnaise sauce- 2-3 tbsp.
Pesto sauce- 2-3 tsp
Chili garlic mayonnaise-2-3 tsp
For the fillings: any 1 or more choices.
Cheese slices- 4-5 no
Sliced ham/ chicken ham- 2-3 slices
Sliced salami/ chicken salami-4-5 slices
Boiled chicken breasts- 3-4 slices
Double fried eggs – 2-3 no cooked
Boiled eggs- 2-3 no, sliced
Tomato slices- 4-6 no
Cucumber slices- 4-6 no
Onion slices- 4-6 no
Assorted lettuce leaves- 1 cup
Choose between iceberg lettuce, Lollorosso lettuce etc
Salt and pepper to taste
Sliced black olives/ green olives
Sliced jalapeno peppers
Fresh basil herb/ parsley etc.
Method:
1. Pre-prep all the ingredients for the loads between the sheets.
2. Pre-cook and prepare all the ingredients for the sandwich filling [ roasting/ boiling/ steaming/ panfrying etc can be done]
3. Slightly toast the brown bread slices and apply a choice of your spread individually or in a combination of spreads.
4. Place the lettuce leaves on the bread pieces, now arrange the cold cuts/ ham, salami slices and add ons like chicken and veggies.
5. Sprinkle light seasonings on the veggies, cheese slices etc and add the olives/ jalapenos etc as well in between the layers to add some tartness in the sandwich.
6. Close the sandwich and either cut and serve as it is or lightly toast/grill it and then serve with french fries, coleslaw etc.
Recipe-3] CORONATION SANDWICH TRIANGLES
Ingredients:
Brown bread- 10-12 slices
For the choice of spread:
Butter- 2-3 tsp
Cream cheese- 2-3 tsp
Mayonnaise-2-3 tsp
Pesto sauce- 2-3 tsp
Mustard mayonnaise- 2-3 tsp
Hung curd and mint spread-2-3 tsp
For the filling:
Veg options:
Lettuce leaves- 1 cup, assorted
Carrots- ½ cup small cubes, boiled
French beans-3-4 no, cut and boiled
Green peas-1/4 cup, boiled
Boiled potatoes-1/2 cup, cut into small cubes
Pineapple-1-2 slices, cut into small cubes
Cream cheese-1-2 tsp
Salt and pepper to taste
Veg mayonnaise- ½ cup or hung curd with pesto.
Sliced tomatoes- 3-4 no
Sliced cucumber-3-4 no
For the filling:
Non-veg options:
Assorted lettuce leaves- 1 cup, assorted
Boiled eggs-2-3 no, cut into small cubes
Boiled chicken- 1 cup, cut into small cubes
Sliced/chopped chicken sausages-1/4 cup
Salt and pepper to taste
Egg mayonnaise-1/2 cup
Pineapple -1-2 slices, cut into small pieces
Cream cheese-1-2 tsp
Sliced tomatoes- 3-4 no
Sliced cucumber-2-3 no
Method:
1. Prepare all the components of the brown bread loaded sandwich.
2. Assemble and pre-cook all the ingredients as listed for the various parts of the sandwich.
3. Veggies/non-veg options can go a long way when it comes to making a choice for example- soya keema tikkis, paneer Hariyali kabab slices etc can also be placed in between the bread slices. Similarly, for non-veg we can use tuna fish as well, sliced chicken tikka in a little schezuan mayonnaise also goes well.
4. Assemble all the parts of the sandwich starting from slightly toasting the bread slices, applying the spread and then layering.
5. Grill/toast before serving as well and offer it with tomato ketchup/ dips/ sauces and chips.
Recipe- 4] PEA & TOSSED SALAD SANDWICH
Ingredients:
Brown bread slices- 10-12 no
For the choice of spreads:
Almond butter- 2-3 tsp
Peanut butter- 2-3 tsp
Mustard butter- 2-3 tsp
Olive and parsley mayonnaise-2-3 tsp
Chili garlic mayonnaise-2-3 tsp
For the filling:
Assorted lettuce leaves- 1 cup, iceberg lettuce/ Lollorosso lettuce/ fresh salad leaves as per choice.
Chickpeas- ½ cup boiled
Black eye peas- ¼ cup boiled
Salt and pepper to taste
Shallots/onions- 2 tbsp. chopped
Green chilies- 1 tsp chopped
Boiled cubed potatoes-1/4 cup
Tomatoes-2-3 tbsp. chopped
Mint leaves- 10-12 no
Parsley-1-2 tsp chopped
Lime juice-2 tsp
Hung curd- ½ cup
Mustard paste-1/4 tsp
Capsico/tabasco-1/2 tsp
Method:
1. Prepare all the ingredients for the sandwich recipe as listed.
2. Complete all tasks related to pre-cooking of the ingredients for the recipe before proceeding.
3. Slightly toast the bread slices a little and apply a choice of spread on the bread pieces.
4. In a mixing bowl, combine together the peas and all other ingredients for the tossed veggie option.
5. Add seasonings to taste, hung curd etc and bind it all up well into a sandwich filling.
6. Portion out the filling in between the bread slices and sandwich them cut them into smaller pieces and serve it immediately. For non-veg options, we can choose between reshmi malai chicken kababs, sliced tandoori fish, chinese style garlic pepper prawns and more.
Recipe-5] TUNA SALAD SANDWICH
Ingredients:
Brown bread slices- 6- 8 no
For the choice of spread:
Peanut butter- 2-3 tsp
Mustard butter- 2-3 tsp
Olive and parsley mayonnaise-2-3 tsp
Butter-2-3 tsp
Walnut – chili butter-2-3 tsp
For the filling of the sandwich:
Tuna fish- 1 cup, tinned/canned- drained
Onions/ shallots- 2-3 tsp chopped
Green chili-1 tsp chopped
Green capsicum-2-3 tsp chopped
Gherkins- 1-2 tsp chopped
Parsley/ coriander/ mint- 2-3 tsp chopped
Lime juice-1-2 tsp
Mayonnaise-1/2 cup
Grated cheese-2-3 tsp
Olives- 2-3 tsp sliced
Mustard paste-1/2 tsp
Sliced tomatoes- 3-4 no
Sliced cucumber-3-4 no
Add ons/ variations:
Boiled diced potatoes/ grilled paneer/ tofu for veg/ roasted sliced sweet potato slices/ assorted mixed veggies.
Method:
1. Prepare all the ingredients for the tuna salad sandwich recipe as listed above in order to assemble all in one.
2. Tuna fish is available in tinned/canned options preserved in brine solution/ oil preserve as well, ensure to remove all the liquid content from the fish before being mixed into the sandwich filling.
3. Slightly toast the bread slices and apply a little butter or spread of your choice on the pieces. Now in a mixing bowl, combine together the tuna fish with all other ingredients and give it a nice mix.
4. Place a few lettuce leaves on the brown bread slices and then spoon over the creamy tuna mixture and place a few sliced veggies as desired for color/ crunch and taste.
5.Close the sandwich and secure the filling well, cut into pieces as desired/ serve immediately with finger chips/ ketchup etc.
Recipe- 6] PEPPERED CORN CAPSICUM SANDWICH
Ingredients:
Brown bread slices- 10-12 no
For the choice of spread:
Butter-2-3 tsp
Cream cheese- 2-3 tsp
Minted mayonnaise- 2-3 tsp
Chutney mayonnaise- 2-4 tsp
Schezuan mayonnaise- 2-4 tsp
Hung curd with pepper- 2-3 tsp
For the filling/stuffing:
Oil-1 tsp
Butter-1 tsp
Garlic- 1 tsp chopped
Onion-1 small chopped
Sweet corn-1/2 cup boiled
Green capsicum-1/2 no chopped
Salt and pepper to taste
Mixed herbs-1/4 tsp
Chili flakes- ½ tsp
Cheese- 2-3 tbsp. grated
White sauce-1/4 cup
Parsley- 2-3 tsp, chopped
Other add on options:
Sliced cheese-2-3 no
Sliced roast chicken slices- 2-3 no
Sliced jalapenos/ olives- 2-4 no
Tofu/ paneer slices, grilled- 2-3 no
Aloo tikkis/ Hariyali chicken tikka- 4-5 pieces
Method:
1. Prepare all the ingredients for the yummy fix up brown bread sandwich.
2. Slightly toast the brown bread sandwiches and apply a little spread of your choice as per the list.
3. Heat oil and butter in a pan and saute the garlic, onion for a few seconds, add in the capsicum, corn and saute for 1-2 mins.
4. Add in the seasonings, herbs, chili flakes, and mix, add a little cream cheese/ white sauce if desired as well to make it a little binding up by itself.
5. Turn off the flame, remove the filling into a plate, slightly cool it down a little, add little cheese mix and place it in between the bread slices and cover them.
6. Place the sandwiches in between a hot grill/ toaster and cook it until lightly browned, apply a little butter if needed and cut into triangles/ squares and serve hot with chips/ potato wedges/ tossed salad/ coleslaw.
