Adapted from America’s Test Kitchen
A hearty slice of this fluffy, savory bread is a great way to enjoy carbohydrates, which your body needs for fuel. The key is to choose carbs that are nutrient-dense, meaning they are rich in fiber, vitamins, and minerals, and low in added sugars, salt, and unhealthy fats. This recipe fits the bill!
The secret to this focaccia is the addition of non-starchy vegetables like arugula, bell peppers, mushrooms, and olives. If you use the Plate Method for managing diabetes, vegetables like these should make up half of your plate, and whole, intact grains should make up another quarter of your plate. The whole wheat in this bread is a great fit because, like all whole grains, it contains more vitamins, minerals, natural antioxidants, and fiber than the processed version.
Whole grain kernels contain three parts: the bran, germ, and endosperm. The bran is the fiber-rich outer layer that supplies vitamin B, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. The germ is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and a small amount of some B vitamins.
Baking homemade bread takes some time, but the process is simple and the results are worth it!
Ingredients
- 2 ½ cups whole wheat flour, plus extra for shaping
- 1 packet of instant or rapid yeast
- 1 ¼ cups warm water (100-110 F)
- 2 teaspoons salt
- 3 tablespoons avocado oil
- Cooking oil spray
- 1 teaspoon rosemary
- ½ teaspoon fresh thyme
- 1 teaspoon basil
- 1 teaspoon fresh oregano
Toppings:
- 1 medium tomato
- 1 cup arugula
- 1 tablespoon plant-based or regular parmesan cheese
- 1 bell pepper
- 2 tablespoons mashed olives
- 1 cup mushrooms
- 2 tablespoons pumpkin seeds
Preparation
- Combine flour, water, and yeast in a large bowl and stir with a wooden spoon until a uniform mass has formed and no dry flour remains, about one minute.
- Cover bowl tightly with plastic wrap and let stand at room temperature for 15 minutes.
- Sprinkle 2 teaspoons of salt over dough; stir into dough until thoroughly incorporated, about 1 minute. Cover with plastic wrap and let rise at room temperature for about 30 minutes.
- Spray rubber spatula or bowl scraper with nonstick cooking spray; fold partially risen dough over itself by gently lifting and folding the edge of the dough toward the middle.
- Turn the bowl 90 degrees, and fold again. Turn the bowl and fold 6 more times, for a total of 8 turns.
- Cover with plastic wrap and let rise for 30 minutes. Repeat folding and rising steps two more times, for a total of three 30-minute rises.
- Adjust oven rack to upper-middle position, place baking stone on the rack, and heat oven to 500°F for at least 30 minutes before baking.
- Following the third round of folding and rising, gently transfer the dough to a lightly floured counter. Lightly dust the top of the dough with flour and divide dough in half. Shape each piece of dough into a 5-inch round by gently tucking under the edges.
- Coat two 9-inch round cake pans with 1 tablespoon of avocado oil each. Place round of dough in pan, top side down; slide dough around pan to coat bottom and sides, then flip over. Repeat with the second piece of dough.
- Cover pans with plastic wrap and let rest for 5 minutes.
- When do the loaves go in the oven, and for how long?
- Using fingertips, press dough out toward the edges of the pan. (If dough resists stretching, let it relax for 5 to 10 minutes before trying again.)
- Note: Because we are using whole wheat flour, make sure the dough is a little sticky. Don’t let the dough get too dry.
- Using a dinner fork, poke the surface of the dough 25 to 30 times, popping any large bubbles. Sprinkle rosemary, thyme, and basil evenly over top of the dough. Let dough rest until slightly bubbly, 5 to 10 minutes.
- Let the dough cool off [for how long?] and place toppings on top of the dough. Get creative and, most importantly, be sure the vegetables are non-starchy.
