Inside Cookery: Why not all loaves are equal

In Inside Time’s monthly recipe column, a prison nutritionist provides ideas for creating your own tasty and wholesome dishes

Something as simple as bread can be a controversial topic – whether it is good for you or bad, whether it causes weight gain, or whether gluten intolerance is as widespread as some might say.

When talking about bread, it’s important to note that not all bread is equal.  It is generally considered that artisan (home-baked) bread is healthier than the sliced bread produced industrially by the Chorleywood Bread Process (CBP). Industrially produced sliced white bread meets the criteria of an ultra-processed food because the ingredients are refined and it contains artificial additives, whereas the only ingredients in artisan bread should be flour, yeast, salt and water. The longer proving time, and in the case of sourdough, the variety of microorganisms present in the bread, are thought to make artisan bread more digestible than CBP bread. Flour used in the industrial process tends to have higher levels of gluten, the protein which can cause intolerance and stomach problems in some people, so artisan breads may be better tolerated, particularly when they are made of lower-gluten flours like rye. 

Whether bread is made industrially or by an artisan baker, its major health qualities will relate to whether the flour used is refined white flour or wholemeal (wholegrain). Wholemeal bread contains more nutrients than any white bread, no matter how it is produced, including vitamins, minerals and healthy fats. It contains fibre which is satiating (fills you up) and is good for your gut microbes. Wholemeal bread is much better for balancing your blood sugar, because it is digested more slowly than white bread. Overall, eating wholegrain bread instead of white will help reduce your risk of type 2 diabetes, heart disease and high blood pressure. 

The new Food in Prisons Policy Framework states that prison caterers should provide high-fibre and wholegrain bread, with at least 50% of bread provided being a source of fibre. If this isn’t happening where you are, let your catering manager and governor know. If your bread is baked on site, encourage your catering manager to bake wholemeal.

Microwave Italian Village Cake 

Adapted from a recipe by chef Tom Hunt, this version uses wholemeal bread and half the sugar of the original. It’s delicious as a quick breakfast or with an afternoon cup of tea.

Ingredients

• 125g (3 slices) leftover wholemeal bread 

• 275ml (1 mug) whole milk (or non-dairy alternative)

• 1 egg, beaten

• 25g (2 heaped dessertspoons) unsweetened cocoa powder or hot chocolate powder

• 25g (2 heaped dessertspoons) sugar

• 40g (handful) dried fruit e.g. raisins 

• 40g (handful) chopped almonds, other unsalted nuts

Method

1. Tear the bread into small pieces in a bowl, cover with the milk, and leave to soak for 15 minutes, until the bread is very soft. Mash up with a fork until smooth.

2. Add the beaten egg, cocoa/hot chocolate powder and sugar. Stir in the nuts and dried fruit and mix well.

3. Place a circle of baking paper in the bottom of each of two mugs and divide the cake batter between the two.

4. Cook each in the microwave for about 8-10 minutes (longer if cooking together) on medium power (600-700W). Start checking at 5 minutes, then every 1-2 minutes. A knife inserted into the cake should come out mostly clean. 

5. Once removed, allow to sit for a few minutes. Run a knife around the edge and turn out. Cut each cake into 4 slices or wedges.