here At QuantIMed, we believe that the quality of the food we consume is of paramount importance. Selecting the ingredients with great care and crafting them into a product that is nourishing just as much as it is delicious, is extremely satisfying. Cooking is truly an art that – when done right – can bring huge health benefits. In the home environment, recipes can be personalized to meet everyone’s nutrient needs under the watchful eye of the family chef.
On that note, I would like to present you with a health-conscious version of a sweet bread roll and focus its presentation on the myriad of nutritional benefits it provides over similar store-bought options.
Here is the recipe’s full list of ingredients. Special attention was given to selecting only those of the highest quality.
| Dough | Filling |
| □ 200 g sweet potato | □ 2 Tbsp chopped walnuts |
| □ 1 packet active dry yeast | □ 1 tsp dried raisins |
| □ 100 mL whole cow’s milk | □ 1 tsp dried cranberries |
| □ 1 free-range egg | □ 1 banana |
| □ 300 g whole wheat flour | □ 5-7 dried dates, pitted |
| □ 5 g salt | □ 1 Tbsp peanut butter |
| □ 20 mL unrefined coconut oil | □ 1 Tbsp cocoa powder |
Let’s look at each nutrient group and explore its benefits.
MacroNutrients: Carbohydrates (aka Carbs)
One dietary fad today is the “low-carb diet”. Before going that route and inadvertently restricting vital nutrients, we should know the difference between whole carbs and simple carbs.
Whole carbs are rich in complex sugars like fiber and starch, and naturally combined with other nutrients such as fats, proteins, vitamins, minerals, and water. They are commonly found in nature in fruit, veggies, or grains. They take longer to be digested, as the complex sugars must be broken down to glucose to be used by the human body as an energy source.
Simple carbs are made of simple sugars like sucrose (sugar), glucose, or fructose. They are found in industrially processed and refined foods, stripped of other essential nutrients that provide health benefits. They take little time to be digested by the human body, so they become readily available for use as energy. Sugar can cause huge spikes in blood sugar levels followed by deep lows which trigger cravings that can escalate into health-related issues.
Knowing this, it is easy to see that the carbs we should be avoiding are the simple sugars, which are mostly found in confectionaries, pastries, sweet beverages, soft drinks, alcoholic drinks, etc. I never use refined sugars or artificial ingredients. Instead, I replace them with healthier alternatives such as fruit (bananas, dates), veggies (sweet potato), locally sourced honey or maple syrup. The carbs we should be consuming consistently are the complex sugars, in their natural sources.
For this sweet bread recipe, I have used only complex carbohydrates. The dough’s main ingredients are organic, unrefined, stone-ground whole wheat flour and sweet potato. The filling paste is loaded with complex carbs from its fresh & dried fruit, cocoa, and nuts. Consequently, the filling paste was not only delicious but also full of other nutrients which are naturally found alongside carbs in plant foods, such as fats, protein, vitamins, and minerals (you can see more details in Tables 1, 2 & 3 below).
MacroNutrients: Lipids (aka Fats / Oils)
Another dietary fad today is the “low-fat diet”. As we have seen in the carbohydrates section above, it would be wise to learn the difference between natural and processed oils & fats to make healthier choices.
Natural oils & fats are present in plant foods like nuts, seeds, or legumes – where they are joined by other macro- and micronutrients. They need to be procured fresh, in small quantities, and kept in dark cool places. Make sure they are not refined (salted, sweetened, roasted, or cooked in oil) as, sometimes, the refining process is used to hide the rancid smell / taste of old nuts and seeds.
Processed oils & fats such as margarine are industrially refined, or hydrogenated, to maintain a longer shelf life. The human body is not adapted to using the resulting chemical compounds, which makes them toxic – even more so if they are heated up.
The natural fats in this recipe came mainly from nuts (walnuts & peanut butter). I had made the peanut butter myself by cold pressing raw peanuts (you can do this in many grocery stores free of charge, you do not need to have any specific set-up for this at home). The egg yolk also provided some fat. Eggs have a high content of unsaturated fatty acids and low cholesterol. The remaining fat content for this recipe came from the cocoa powder, whole milk, and unrefined coconut oil (you can see more details in Tables 1, 2 & 3 below).
MacroNutrients: Proteins
When it comes to choosing protein for our diet, we should prioritize plant-based over animal-based protein. An ideal ratio would be daily plant protein to only about 2-3 times / week animal protein.
Plant-based proteins come from beans, peas, nuts, seeds, grains, and vegetables. Their advantage is that the protein and fiber combination in plant foods helps pull toxins out of the body. If you prefer animal-based protein, choose marble-free “clean” meats from animals raised in their natural habitat, fed their typical diet, free of hormones, antibiotics, or pesticides.
For this sweet bread recipe, I have used only plant-based protein sourced from the nuts (peanut butter & walnuts), egg, cocoa powder, and whole wheat flour (you can see more details in Tables 1, 2 & 3 below).
MicroNutrients: Vitamins and Minerals
Vitamins and Minerals are essential to life. They function as enzymes and co-enzymes, allowing the body to perform its functions, produce energy and heal. They participate in the bio-chemical reactions that release energy from digested food. Micronutrients interact with each other in complex patterns; thus, if one is out of balance, many more could be affected as well.
In foods, micronutrients are bonded to and intermingled with macronutrients, forming complex molecules. Consuming natural, unprocessed foods provides the body with a wide variety of nutrients that are easy to digest and nourish down to the cellular level.
For this reason, I used only fruits and nuts for the sweet bread roll’s filling, ditching any other processed alternatives (such as chocolate spreads or marmalades). The resulting micronutrient profile of this recipe was spectacular, as it can be seen in Table 3.
The resulting sweet bread roll was not only delicious, but also incredibly nutritious. Table 4 below provides a summary of its macronutrient (carbs, lipids, protein, water) and micronutrient (vitamins, minerals) content. It is important to note that there were NO artificial ingredients, additives or preservatives added to this recipe. I dare you to find something that comes anywhere close to this on the market today, even in those stores who market themselves as “health-driven”!
For those of you interested in the sweet bread roll’s caloric profile, it had a total of roughly 2,155 calories. The loaf can be divided into 10 slices (215.5 cal. / slice) or 12 slices (180 cal. / slice), depending on your appetite. Of note, whole foods are more filling, thus creating a sensation of satiety much sooner than their processed counterparts. You will find that you will naturally be eating smaller portions.
In terms of cost, the total value for the ingredients was approximately $10 CAD. This will, obviously, vary based on your location. I found all the ingredients to be readily available in Vancouver, Canada (where I live) year-round.
In closing, home cooking can be extremely rewarding as an activity and beneficial for your health when done with a quality-focused drive. I encourage everyone to try it and involve all family members as well, especially growing children who are actively acquiring life skills. This will be a good one for them to have!
remember to always Eat Quality, Whole, Nutritious Foods!
Dr. L.C. Kent, IMD PhD