Whole grain bread with sesame, flax and sunflower seeds

Homemade bread with sesame, flax and sunflower seeds | from IN WHIRL OF INSPIRATION

Do you also have these childhood memories, where your mum took you with her in that traditional bakery, in your neighborhood on Sunday morning, to buy freshly baked bread? And till you reached home, you had picked half the bread loaf? Well, you can relive those moments, by baking bread at home. It is super easy and your home will smell deliciously all day.

Did you, also, know that by using whole grain flour (or whole grain pasta, brown rice, etc.), you can improve your eating habits dramatically? Let me explain you why; non-wholegrain food (white flour, white pasta, white rice, etc.) when eaten sky rocket the circulation of glucose (sugar) in the blood, giving you a feeling of fulfillment for 1-2 hours, and energy depleting you afterwards. The feeling of exhaustion comes from the explosion in the production of insulin, that follows the one of glucose, in order to bring down the latter’s levels in the blood. Apart from the fatigue feeling, the insulin bursts can be inflammatory in long-term basis (which means, that they can create internal wounds). Whole grain food, however, increase gradually the glucose levels in blood, which keeps the insulin levels low, and release their energy slowly (keeping you content for longer than 2 hours). So now you know why whole grain food, is far more beneficial than the non-whole grain ones.

For this and many more useful tips on how to create healthier eating habits, take part in our free 14-day e-course, especially for our email subscribers. You can sign-up here (starting this Friday)!

Homemade bread with sesame, flax and sunflower seeds | from IN WHIRL OF INSPIRATION

Ingredients (for 1 loaf):

  • 1 kilo of whole grain flour (if not, go for white flour)
  • 1 tablespoon of yeast
  • 1 tea spoon of sugar
  • 2 tea spoons of salt
  • lukewarm water
  • 1/2 of a cup of flax, sesame and sunflower seeds
  • 4 tablespoons of extra-virgin olive oil

Procedure:

  1. In a large bowl, add all the flour. Add the salt, the seeds and the thyme (and any other spice you wish) and mix them well.
  2. On top of the "mountain" of flour, make a small hole and add the yeast, sugar and 1-2 tablespoons of lukewarm water (caution, if the water is too war, can kill the yeast.In that case the dough won't grow). Stir gently the yeast and the sugar and wait for the yeast to activate (when it starts creating bubbles in 2-3 minutes, it is ready).
  3. With your (clean) hand stir the yeast mixture to distribute it as evenly as possible inside the flour.
  4. Add the oil and the water (slowly) and begin to knead the dough. Don't add all the water at once, as the dough might get very watery, requiring more floor to be restored, which will destroy the analogies. When your dough become a ball and its walls don't stick on your hands, it is ready for the next step.
  5. Cover the bowl with a clean towel and place it next to a heater or choose the air option in the oven (at 40C-50C degrees) for 20 minutes. Wait until the dough gets double in size.
  6. Take the baking pan, and apply some oil in its walls. While you take the dough gently out of the bowl, knead it a little bit in the air by taking the ball ends and sticking them on its bottom. Afterwards place it in the baking pan. Cover the bread with the towel again, and let it "sit" for another 20 minutes in the condition you had it before (it will grow again).
  7. When ready, sprinkle its surface with a little water (do not push the dough, it will shrink), flour and extra seeds. Preheat the oven to 180C degrees in the up and down option and when heats up, put the bread inside. The baking rack should be below the oven's middle level. Bake for 40 minutes.
  8. When ready (do the trick with the toothpick: dip a toothpick/knife in the bread, and if dough doesn't stick on it the bread is baked) take it out and cover it with the towel until it cools down. Doesn't you home smell deliciously? Try not to eat half the loaf with fresh butter, it happens to me every time! :D Enjoy!
Homemade bread with sesame, flax and sunflower seeds | from IN WHIRL OF INSPIRATION

Credits | Texts & Photos: Despina Kortesidou

2 Comments

Déspina Kortesidou

Déspina Kortesidou was born with the April flowers sometime in the '90s in the sunny peninsula of Greece. She is a graduating master student of neuroscience & metabolism, and a born adventurer.

(3rd person statements sound so official, love it)

She founded In Whirl of Inspiration, back in 2011 when she was (just) a biology student, in the island of Crete. In Whirl of Inspiration started as a creative and writing outlet for when studying molecules, became too monotonous. Recently, she started writing a children book and a not-so-children's book about the civil war in Greece. She has a soft spot for cheese, elder people, and (her own) jokes, but can't tell any as she ruins them by laughing too early. She enjoys sharing advice for eating healthier, or inspiring people to cover themshelves with plants, color and confetti.

Feel free to email her at hello@inwhirlofinspiration.com, or find her on Instagram and Twitter. (breaking the 3rd person narration to thank you properly)

Thank you so much for reading!

Fresh green beans with tomato sauce, potatoes and lots of oregano

Fresh green beans with tomato sauce, potatoes and lots of oregano  | by IN WHIRL OF INSPIRATION|

Fresh green beans in the pot is one of my favorite dishes, so delicious! And extremely healthy too, do you know why? You sure do, but let me repeat it one time; it mainly consists of vegetables. As a matter of fact, every balanced each dish should consist mainly of vegetables.

To make your life easier, let me tell you a simple trick to incorporate more vegetables in your meals. Start designing a dish from what vegetables you want to eat and how you will cook them (boiled, grilled, stir fry etc.). Then decide on what carbohydrate (potatoes, rice, pasta, bread etc) and protein (lentils, eggs, fish meat etc) sources you will include. As you can see, meat is not the center of the dish (as we normally think), but only a part of it. I applied this golden rule in this dish too. First I decided on the vegetables (green beans with tomato sauce in the pot). Then I added a source of carbohydrates (potatoes) and a source of protein (feta cheese). With this rule in mind, you can control the quality of every meal!

If you want to know the very basics of our metabolic system, and my very best tips for creating a healthy and balanced diet, without restrictions and calorie count, you can participate in our free lesson. Oh yes! We organize a course through for our email subscribers. It lasts 14 days and step by step we will create together a healthier diet for you. Are you in?

Fresh green beans with tomato sauce, potatoes and lots of oregano  | by IN WHIRL OF INSPIRATION|

Ingredients (3 servings:

  • 1 kg of broad fresh green beans
  • 1 large onion
  • 2 cloves of garlic
  • 6 juicy tomatoes
  • 3 medium potatoes
  • extra virgin olive oil
  • fresh parsley or dried spearmint

Procedure:
 

  1. Start by cleaning the beans, cut the top and bottom end of all of them. Then break them in half and try to separate the two pieces. If the sides are joined by a "white hair", you must take this off too. Run a potato peeler along the side edges of each bean to remove this "white hair"
  2. Afterwards, clean the beans with some water and in a pot add with them a little bit of olive oil and water. Close the lid, and steam them in low fire. When they start getting darker, by losing the bright green color, they are ready. Remove them from the fore and discard the liquids of the pot.
  3. Chop the onion, add it in the bottom of the pot (take aside the beans), add plenty of olive oil and sauté them in low heat. As the onions are sautéed, in a blender mash the tomatoes. When the onion is golden and softer, add the tomato sauce, the chopped garlic cloves, a little water and 3 small potatoes cut into pieces. It is ideal for the liquids to cover 2/3 of the green beans in the pot. Let them to boil over low fire for 30 minutes, and when it is ready (check the potatoes), add chopped fresh parsley or crushed dry spearmint.
  4. Serve with a large piece of feta cheese on the side. Bo appetite!
2 Comments

Déspina Kortesidou

Déspina Kortesidou was born with the April flowers sometime in the '90s in the sunny peninsula of Greece. She is a graduating master student of neuroscience & metabolism, and a born adventurer.

(3rd person statements sound so official, love it)

She founded In Whirl of Inspiration, back in 2011 when she was (just) a biology student, in the island of Crete. In Whirl of Inspiration started as a creative and writing outlet for when studying molecules, became too monotonous. Recently, she started writing a children book and a not-so-children's book about the civil war in Greece. She has a soft spot for cheese, elder people, and (her own) jokes, but can't tell any as she ruins them by laughing too early. She enjoys sharing advice for eating healthier, or inspiring people to cover themshelves with plants, color and confetti.

Feel free to email her at hello@inwhirlofinspiration.com, or find her on Instagram and Twitter. (breaking the 3rd person narration to thank you properly)

Thank you so much for reading!

Open baked mullet in the oven with a sauce of lemon, mustard & olive oil

Open baked mullet in the oven with a sauce of lemon, mustard & olive oil

Is there a better food than fresh fish? Which is one of the most delicious fruits of the sea? There isn't I would say.

I will leave you with these word and I will welcome on the stage the recipe for open baked mullets in the oven with a sauce of lemon, mustard and olive oil.

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Fried bulgur with egg, asparangus, peas and scallions

Fried bulgur with egg, asparangus, peas and scallions

If you checked my latest lesson on Skillshare, you will know by now that it is ideal to combine proteins with carbohydrates in your meals, as proteins slow down the absorption of the carbohydrate, giving you the feeling of satietion for longer. Which means that you make better use of the energy of each meal and you don't crave food every 2 hours like a maniac. Ah, magical basic principles of metabolism. :D

On the recipe level, one of the easiest protein/carbs combos and one of the most favorite ones is the fried rice (carbohydrate source) with egg (protein source). However, on my case and dietery preferences bulgur comes before rice on taste and. So I though, hey girl why not exchanging rice with bulgur? And fry it with egg and seasonal green veggies? And since I have no second voices in my head apart from 'me', nobody denied this plan. ;)

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