Reducing the amount of sugar in your diet is back in the limelight with the WHO changing their recommendations with the target of a 5% of the total daily calorie intake… AT LAST!!! By sugar they mean extrinsic sugars, those added by manufacturers as well as syrups, honey, fruit juice and fruit concentrates. If you are keen to reduce the amount of sugar in your family’s diet you should check out Claire Turnbull of Mission Nutrition’s latest monthly challenge – You’re Sweet Enough. They have some great tips to help you cut down the sugar.
If you’re a regular Freddie’s Food follower you’ll know a couple of months back I went sugar free for a month. Well one thing that my sugar free month reinforced is that eating real food is the way forward and that’s not just because it’s sugar free. Real food is packed with nutrients that will nourish your body, give you energy and help keep you healthy. They are also better for the environment. If you need another reason to feed your family real food check out this research from the BMJ which suggests: A diet, high in fats, sugars, and processed foods in early childhood may lower IQ, while a diet packed full of vitamins and nutrients may do the opposite.
Real food is a term you’ll see on lots of blogs and across the internet. So what does it mean?
- Wholefoods that haven’t been refined or processed and free from preservatives and artificial additives
- Meat that is ethically farmed, grass-fed and free-range
- Seafood that is caught in the wild and is sustainable
- Dairy that is non-homogenized and full fat from grass fed cows (some would say it should be unpasteurized raw milk)
- Food sweetened with natural, unrefined sweeteners not synthetic sweeteners or white sugar
This is a work in progress in our household. Basically I try and feed our family homemade real food as often as possible, making my own bread, yoghurt, pasta, baking which may all sound like a lot of work but I promise it isn’t and you can get the children involved too. When I do buy manufactured foods I check the label, if I don’t recognise all of the ingredients I don’t buy it!
Over the next few weeks I’m going to share with you some of my real food recipes, the challenges of eating real food and also the tricks I use to make eating real food time manageable. So here is the first one Wholemeal Bread Rolls. You can use spelt or wholemeal flour to make these and to make them slightly lighter you can substitute some of the wholemeal for white flour. These rolls are perfect for kids lunchboxes and what I try to do is do a couple of batches and put them in the freezer to save time later down the track.
If you don’t have a breadmaker… get one! It is possibly the best gadget I have and the most used. You don’t need a fancy one we picked up ours secondhand and it has had so much use it definitely paid for itself pretty quickly. I have made this recipe by hand though and they still turn out really well.
Wholemeal Bread Rolls
Suitable from 7 months
9 large rolls or 12 kiddie rolls
1 1/2 tsp dry yeast
3/4 tsp natural bread improver (optional)
350g wholemeal flour OR 100g plain flour and 250g wholemeal flour
1/2 tsp salt
168ml warm milk (if dairy free use water instead)
1 tbsp melted butter or oil
topping – brush with melted butter if desired, I often don’t bother.
If you are using a bread maker place all the ingredients into the bread pan in the order specified in you bread maker manual. Mine is the order listed above and put on the dough cycle.
Once the dough cycle is complete shape as follows:
Divide the dough into 9 pieces.