This bread is a crusty French-style loaf with a bit of milk and butter added for flavor. Because it is made with a sponge, it keeps well for a couple of days at room temperature.

This is my son’s absolute favorite bread. He even eats the crust! I love making this bread because he loves to eat it. Plus it is a great dough to work with.  Because I am so familiar with the recipe, I am easily carried into the “Baking Zone” where I so often find contentment.

Ingredients

Sponge

1 cup warm water
1 ½ tablespoons instant yeast
1 tablespoon sugar
1 cup warm milk
1 3/4 cups unbleached bread flour
¼ cup whole wheat or kamut flour

Dough

1 tablespoon salt
3 tablespoons butter, melted and cooled
3½ to 4 cups unbleached bread flour

For the Top

Egg glaze: 1 egg + 1 tablespoon milk
3 tablespoons sesame seeds

Directions

Sponge:
Combine sponge ingredients in the bowl of a mixer and beat vigorously for 1 minute. Cover and allow the sponge to rise at room temperature until doubled in bulk (about 1 hour)

Dough:
Add salt, butter and 1 cup of the flour to the sponge. Beat for 1 minute. Add the remaining flour (½ cup at a time) until a soft dough forms.   I almost never use the full amount of flour as I prefer to work with a very soft dough.

Knead:
By hand for about 5-7 minutes on a lightly floured surface.  OR
By machine for about 5-7 minutes using the dough hook.

Rise:
Place the dough in a greased bowl or deep pot. Cover and allow it to rise at room temperature until doubled or tripled in bulk (1-2 hours).

Shape the Loaves:
Turn the dough onto a lightly floured surface. Divide into three equal portions. Shape each portion into a fat oval. Pinch the ends to form a taper. Place the loaves on a greased or parchment lined baking sheet.

Optional: Lightly dust clean tea towels with flour, roll them tightly and place them between the loaves to form a baker’s couche. This encourage them to rise upwards instead of outwards and hold their shape.

Homespun Baker's Couche

Cover the loaves gently with plastic wrap and allow to rise at room temperature for about 1 hour or until doubled in bulk.

Prepare the Oven:
About one hour before baking, preheat the oven to 425°. If you would like to use a baking stone or pizza stone, place it on the lowest rack of the oven. Place a heavy pan on the oven floor.

Prepare the Loaves:
Use a serrated knife to decoratively slash the tops of the loaves with three parallel gashes — about 1/4 of an inch deep. Mix the milk and egg. Lightly brush the top of each loaf with the egg wash and sprinkle with sesame seeds.

Bake:
Place the baking sheet on a rack in the center of the oven or on the baking stone. Toss ½ cup of ice cubes into the pan on the oven floor and quickly shut the door. Bake for 10 minutes. Reduce the heat to 375° and bake for another 25 to 30 minutes or until the loaves are golden brown. They should make a hollow sound when tapped with your fingers. Transfer the loaves to a rack for cooling.

Eat with glee! (and lots of butter…)

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Yesterday my husband opened my tea drawer and asked once again; “Why I needed so many different types of teas? “. Ironically, I had recently looked at the same drawer and thought that it desperately needed some replenishing. I only had one variety of green tea and I was completely out of my Matcha and White Teas. Drinking a cup of tea is something that I’ve tried to explain to my husband: but to be honest, it’s not something that can be explained by words but only by the experience.

Next to water, tea is the most consumed beverage in the world. From the tea ceremonies in China and Japan to high tea in Great Britain: each country has built a sense of community and connectedness in drinking tea.

Connecting over a Cup of Tea

Tea to me represents relaxation, friendship and comfort. My entire family has always been tea drinkers. When I’m ill, it is the first recommendation that my mother or grandmother offers: whether it is a cup of black tea with honey for a sore throat, camomile to ease a sore stomach, or peppermint to alleviate dizziness and nausea. In fact, initially tea was consumed solely for its medicinal properties: it was later that the sense of connectedness was built around this warm drink.

Now my family’s ritual is not as formalized as that in the Orient or in Britain, however tea is typically offered at every family gathering. A cup of tea could bring with it laughter or the release of tears: but whatever emotion it stirs, it builds a connection.

Discovering the Yoga-Tea Link:

Tea is not only a ritual for my family, but it also seems to be a staple at several yoga studios across North America. So what is the link between yoga and drinking tea?

According to Paul Rosenberg, a tea master in Portland Oregon there is a direct connection between tea and meditation. He believes that tea helps build the connection to ourselves and to those around us. Tea aids in relaxation, brings us harmony and helps us connect with each-other as a family. In addition to the positive mental connections to drinking tea, the beneficial properties of tea builds on those that you receive from practicing yoga.

Health Benefits in Drinking Tea:

• High in antioxidants
• L-theanine (an amino acid) reduces stress
• Increases alertness
• Memory enhancer
• Increases cardiovascular health

One tea that has recently been proclaimed for its extreme health benefits is Matcha tea. The history of Matcha is directly connected with that of yoga and meditation brought to the Eastern World by a Zen Buddhist named Elsai. The beverage Matcha was used during meditation to keep the monks focused and relaxed.

Drinking a cup of tea and practicing yoga: just seems to be a natural connection. The health benefits of one build on the other and they both help connect us with our community and ourselves.

Whether you choose to embrace a green, white, or the standard black tea: may each cup bring with you a sense of calmness and health. Now, I’m off to replenish my deprived tea drawer and to share the benefits of the tea experience with my husband.

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1. The Yoga of Eating: Transcending Diets and Dogma to Nourish the Natural Self

In the winter months, I seek warmth, not only in the clothing that I wear but also in the food that I consume. I find myself gravitating toward soups and starches, squash and potatoes: food with substance. A few weeks into this heavy diet and my body starts to rebel: I start to feel sluggish and I just have an overall lack of energy. My body craves freshness and what better way to add some to my diet than with strawberries. When I think of strawberries, I think of warm summer evenings, sunshine and relaxation. With the grey skies and colder climates, a bowl of these red berries immediately brings a smile to my face. However; strawberries not only have these positive psychological benefits, but can actually enhance your physical health.

Health Benefits of Strawberries

Did you know that strawberries have the highest natural source of Vitamin C? Even more than oranges? Vitamin C helps build our immune system and helps with the absorption of iron. So instead of having that glass of orange juice with your iron: have a broccoli salad with strawberries.

Strawberries not only build your overall immune system but can help strengthen your heart. Dr. Jenkins and his research team at the University of Toronto found that individuals who consumed a pint of strawberries once a week had lower LDL levels, decreased oxidative stress levels and in general, better overall heart health. This finding held no matter what form of strawberries the subjects consumed: whether frozen, fresh, organic or imported: all forms of strawberries had the same health benefits.

The reason for strawberries’ heart helping benefit is that these berries are rich in flavonoids. Flavonoids help improve the function of the cells that work in the circulatory system. As a direct result strawberries, have been found to increase heart health and can aid in regulating blood pressure.

Additional Benefits of Eating Strawberries

• They help build your immune system
• Enhanced brain functioning: protects you from oxidative stress and reduces age related declines
• Organ booster: protects cell structures
• Natural anti-inflammatory
• Helps whiten your teeth
• A high source of folate: which has been shown to decrease spinal defects in newborns if consumed by the pregnant mother
• High in fibre
• A natural antioxidant

Some Simple ways to Add Strawberries to your Diet

With all of these health benefits, there is absolutely no reason not to include some strawberries into your diet.

Exchange some of your starches and soups this winter for two fresher S’s: salads and smoothies. If you’re stuck for some recipes, the website: www.easy-strawberry-recipes.com has some excellent ideas for beverages, breakfast foods, desserts and salads.

Personally, I’m a salad girl. I love throwing strawberries in almost any salad. They taste great with nuts, make an excellent complement to other fruits and make a nice pairing with cheese.

The beauty of this berry is that it only takes 8 of them to have a complete serving: and who only stops at eating 8 strawberries.

And of course we cannot forget one of the more perfect pairings with strawberries: chocolate. Don’t worry, there are some health benefits with chocolate as well: just make sure it’s dark and of course decadent.

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2. Tea and Yoga: A Natural Relationship
3. 4 Ways to Work with Heart Energy (Dimensions of the Heart in Yoga – Part 2)

At this time of the year, I begin to feel slightly nutty. There are presents to be bought, Christmas cards to write, and my social calendar is fully booked. Ironically, I thrive in this form of insanity. I love the crazy hustle and bustle and the pleasure of reuniting with friends and family that I haven’t seen in months.

However, as the amount of events increase the time I have to eat and make something healthy decreases. There are moments where I am able to consume a healthy balanced diet, but more often than not I’m running out the door and looking for some quick energy boosters. In the past, this meant a lot of bagels and muffins. These foods were quick and easily accessible, and so were often my food of choice on the run. In the last two months, I have begun to add more nuts to my diet and I wonder why I waited so long.

Nuts for Weight Loss

Nuts have been given a bad rap. There were seen as healthy foods but high in calories and full of fat, so they became a dieting don’t. However, recent research has found that not only are nuts nutritionally beneficial they can actually help you lose weight. The high source of fibre in nuts provide you with a sense of fullness. The satiety that nuts provide will prevent you from eating additional calories resulting in a weight loss.

Walnuts Work for your Heart

One of the most nutritionally balanced nuts is walnuts. The Detroit News recently reported that walnuts not only help with weight loss, but may reduce heart disease and the chance of diabetes. These nuts have the highest levels of plant based omega 3 fatty acids and antioxidants. They even have more phenol, an antioxidant, than a glass of red wine. Eating these highly enriched nuts not only adds protein to your diet but may reduce the inflammation in heart arteries and the level of artery clogging substances. Now if that isn’t a reason to add in a handful.

A Website to Worship Walnuts

Mollie Katzan has dedicated an entire website to the virtues of walnuts: www.walnuts.org. This site provides some excellent tips, recipes and reasons on how to easily add walnuts to any recipe. To reap all the possible benefits from these heart healthy nuts, choose raw nuts over prepackaged. The prepackaged varieties often have added salt or oil that can take away from the walnut’s overall health benefits.

Quick Tips to add Walnuts to your Diet

• Add walnuts to a casserole, pasta dish, stirfry or cereal.
• Mash walnuts into small pieces and add them to tacos or hamburger.
• Use walnuts instead of pine nuts to make pesto sauce.
• Substitute walnuts for breadcrumbs for your favourite casserole to form an antioxidant enriched crust.

Walnuts and nuts in general are one of the easiest foods to add into your daily diet. One my favourite walnut combinations is for a warm winter salad. I combine a nice gorgonzola or stilton cheese, with spinach and warmed pears. If you’re not a fan of gorgonzola, brie or camembert makes a nice substitute. Take some time over this holiday season and review where you can add in this super food into your daily diet. Your heart and your health will thank you.

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3. Strawberries: The Heart Helping Berry

Some days it seems like everything has gluten in it. If it doesn’t include wheat as an obvious ingredient, some other gliadin derivative or malt is listed. If you are intolerant of, have an allergy to or suffer from the effects of ingesting wheat, gluten takes everyday eating out of the mainstream, especially if breakfast means a quick drive-through at Tim Horton’s. Gluten is used as a binding agent to prevent crumbling, much like the reason eggs were added back in the pre-industrial age of cookery.

Celiac Disease

People who have Celiac disease cannot breakdown wheat or products that contain gluten, the protein derived from wheat. Its sticky undigested mass clings to the intestinal walls where it rots and clogs the absorptive surface. Not only does this glue-like substance block toxins inside the body, it also prevents protein, fat, carbohydrates, vitamins and minerals from being absorbed.

Effects of Gluten

A little bit does matter. Other than the discomfort of bloating, diarrhea, cramps, the presence of gluten also causes anemia, weight loss, fatigue, and irritability. Aside from these unpleasant physical results, cheating on the gluten-free diet adds a little gluten here and there until a hard lumpy mass has accumulated in the intestine. Surgery is necessary to remove the permanently damaged piece. Eventually, when there is no more intestine to remove, a colostomy bag is installed. The damage doesn’t stop here; other conditions can develop from the toxins that are stuck inside the body.

Why are People Intolerant of Wheat?

You have to wonder why so many people have food allergies. If whole grains promote health, why are so many people inheriting the tendency that prevents them from absorbing its grainy goodness? Wheat intolerance has become so prevalent that major grocery store chains devote entire aisles to gluten-free products; gluten-free bakeries populate the downtown core; and gluten-free menu selections sprout within the food and beverage industry.

Celiac Disease and Candy Culture

People who have Celiac disease cannot pick up a candy bar on the fly and wolf it down. One misguided Cadbury crème egg can cause a whole night of cramping, bloating and crying. If the print is so small that the ingredients are illegible, it is better to forego the likelihood of adding gluten to the next x-ray. Children afflicted with Celiac disease can suffer intermittent painful celiac reactions during Halloween, Christmas, Valentine’s Day, Easter and birthdays celebrations. Each episode adds a little more glue to the inside of the intestine. One small gift of candy proves how much harm a little gluten-based additive can be and how prevalent they are in snack foods.

Reading Labels is Mandatory

Gluten is also found in other grains: rye, barley, and triticale (a hybrid of wheat and rye). Oats are safe as long as they are not packaged in an environment that also processes wheat, rye or barley. Seemingly innocent sauces like Worcestershire, soy and barbeque have wheat starch in their mixture. Most meatballs and hamburger patties are made with wheat flour. The only kind of hot dogs that are wheat-free are Butterball turkey wieners. Even some brands of ketchup contain wheat. Some rice crackers have wheat in them while others do not. Just when you find a wheat-free breakfast cereal, the company changes the ingredients and suddenly starts adding wheat. What was safe one week is not necessarily so at the next time of purchase.

Gluten-Free Cooking

Simply substituting rice flour doesn’t always work. Rice flour is stickier; cookies don’t slide off the pan as easily and can rip during the lift. Muffins and quick breads don’t rise as well because it is the combination of wheat flour, baking soda and baking powder that instigates the rise.

My son was born with Celiac disease. It has been a labour of love learning how to eliminate wheat from traditional family recipes. A lot of trial and error has produced a great cookie recipe library, tasty muffins, fluffy tea biscuits and an edible pie crust. Adding a tablespoon of apple cider vinegar to most dough mixes often helps it to rise. We have discovered that stuffing can be made with cooked rice and ground up mushrooms instead of bread crumbs and the layers in lasagne don’t have to be pasta-based. Pizza crust can be made out of flattened mashed potatoes and pumpkin pie doesn’t even need a shell to cook. We are working on a bread recipe which is by far, the biggest challenge yet. Thinking outside the box has an entirely new meaning now.

Fortunately, a lot of support, recipes and resources are available. A helpful place to start is www.celiac.ca, the Canadian Celiac Association website. If you have any tips to share, please add them here at www.yogaflavoredlife.com.

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Despite their bad reputation, not all carbohydrates are the worst food in your diet.  There are some good carbs in the family that will benefit you as a pre-workout bite to eat.  Good carbs are a source of quick energy without adding fats, salts and a whole list of other despicable ingredients that do not belong to any food group.

Part of yoga training is learning to respect your body and treat it with gentleness.  Being kind to your body sets the stage for a reciprocal gesture. Offer yourself food that provides healthy versions of nutrients and your body will respond by feeling good on the inside.  This translates to a positive external expression. Building a constructive relationship between your inner self and your outer body is one of the gifts of yoga.

Where Does the Body Get its Energy?

Eating a high carbohydrate meal or snack before a yoga class or any other exercise is not going to make you feel good.  Overloading your body with fats, sugars or salts will cause it to become engrossed with digestion which will lower your energy level.

Carbohydrates build up storage of quick energy inside the body.  When you begin a workout, the brain sends the message that extra energy output is required; this energy comes from the stockpile of energy produced by carbohydrates.  Stored energy is a by-product of good carbs that include whole grain-based food, cereals, nuts, fruit and vegetables.

Good Pre-Yoga Carbs

Deciding what to eat before yoga or exercise, should involve the same kind of careful thought you put into choosing the right kind of footwear for your sport.  It is a balancing act between giving your body an available source from which it can draw energy without forcing it to shift its focus onto the digestion of food.

Practising yoga requires you to focus on stretching, breathing with your body and learning to relax.  Training your mind to let go of worry and stress entails freeing your thoughts from any preoccupation with bodily functions.   You don’t want to be hungry; yet, you don’t want to feel full.  Eating smaller amounts at least an hour before class and keeping it light will give you energy without slowing you down to digest in the middle of your exercise.

The Science of a Pre-Workout Snack

While a bowl of cereal may be healthy, whole grains are hard to break down which slows the extraction of energy from them.  Hard-to-breakdown carbohydrates can also cause bloating, gas and shift the focus from energy output to digestion. Eating whole-grain cereal the day before your workout gives your body a hoard of energy it can draw from the following day, but it isn’t the best choice of food right before a yoga class.

Grapes, pineapple, bananas, apple, a small handful of nuts, a few ounces of lean turkey, or a spoonful of peanut butter atop of a celery stick are good examples of quick energy carbohydrates you can eat before a workout.  These foods are high in natural sugars and will give you the energy you need for class without bogging your system down.  Adding a little protein will slow the natural sugar absorption and extend the energy flow evenly over the next hour.

Try it.  Treat yourself with kindness.  Start to put some good food into your body.  You will have more energy to put into your exercise.  You and yoga will enjoy a new experience and move forward with more ease toward a new, healthier you.

Related posts:

1. Walnuts for Wellness
2. A Diet Rich in Yoga Can Lead to Weight Acceptance
3. Living Without Wheat