|The Rye Baker by Stanley Ginsberg|
|Maple Bacon Rye Muffins|
"High-phytate foods, such as grains, nuts, and legumes, can raise the risk of iron and zinc deficiency. As a countermeasure, strategies such as soaking, sprouting and fermentation are often employed. For those who eat meat regularly, deficiencies caused by phytic acid are not a concern."
Another site to read is precisionnutrition.com, and here is another quote:
"Some experts even suggest that it’s the phytic acid in whole grains and beans that lends them their apparent protective properties against cardiovascular disease, cancer, and diabetes."
Most all of the whole grain breads I've been making call for very long, slow fermentation periods, some including overnight cold rising in the fridge. This slow fermentation mitigates phytic acid binding the minerals. Many of the newer bread recipes call for soaking and sprouting the grain, then drying and grinding, so that long soak also balances out any harm. But when it comes to the rye bran, which is culled from just plain rye berries not previously soaked, sprouted or other, the bran is then high in phytic acid.
As one of the things to do is soak, I thought I would soak some of the rye bran in buttermilk (double whammy, as an acidic environment is also supposed to help, along with soaking in general). Then I read more and found that the soaking medium should be hot. And, that it requires a long soak.
I mean, REALLY! What's a girl supposed to do to have a healthy breakfast anymore???
|Maple Bacon Rye Muffin texture|
|Maple Flav-r Bites from KAF|
This time, the muffins were fantastic. Oh my! The texture was light and just perfect. Even my husband, generally not one to actually eat anything whole grain if he can help it, actually asked if he could have a couple! They must have smelled really good to him, too! He said they were great, and that is just about the biggest endorsement I could possibly give to a whole grained food!
1 cup buttermilk, heated
½ cup rye bran (or oat bran)
5 strips thick sliced bacon
¾ cup medium rye flour
¾ cup all-purpose flour
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
2 large eggs
¼ cup real maple syrup
4 tablespoons unsalted butter, melted
½ cup Maple Flav-r-Bites, optional
Preheat oven to 350 degrees. Mix the bran into the heated buttermilk in a medium bowl, stir, and set aside.
Cut the bacon across into ¼-inch pieces and fry until just crisped. Drain on paper toweling. Set aside.
In a mixing bowl, whisk or sift together the rye and all-purpose flours, baking powder, baking soda and salt.
Add the eggs, maple syrup and melted butter to the bowl with the buttermilk and bran. Stir to mix well. Pour this mixture into the dry ingredients and stir to combine, then add in the Maple Flav-r-Bites and stir in.
Grease the wells of a 12-count muffin tin, using cooking spray. Divide the batter evenly between the 12 wells and bake the muffins for about 20 minutes, or until a toothpick inserted in the centers comes out with only a crumb or two.
My passion is to teach people how to create a harmony of flavors with their cooking, and help pass along my love and joy of food, both simple and exotic, plain or fancy. I continue my journey in ethnic and domestic cuisines, trying new things weekly. Join me at A Harmony of Flavors Website and Marketplace, Tumblr, Facebook, Twitter, and Pinterest. I am also on a spiritual journey and hope you will join me at my new blog, An Eagle Flies.