It’s that time of the month my friends for the Recipe Redux Challenge. Drum roll please….Bake Some Bread. Turn on your ovens! Be it tried and true traditional yeast bread, or one of the new trendy protein-added breads, show us what you’re baking.
Seriously, it’s summer in Australia. It’s like 38 degrees (nearly 100 F) and my house does not have air conditioning. The last thing I’m going to do is turn on the oven. That’s one excuse. The other is that I happen to live less than 100 m from two of the best bakeries in Sydney. I am spoilt for choice with Maggio’s Italian Bakery and Victoire Boulangerie serving up my daily bread. I don’t have to bake bread. Other than cinnamon scrolls, you can’t get a decent cinnamon scroll in this country so I make my own but that’s a story for another time.
We are lucky because we can get great bread that is free of migraine triggers. But bread is a minefield when it comes to triggers. I’ve written extensively about that before here and here as well as our epic hunt for migraine-trigger-free bread in America if you are interested. Nevertheless here are three key things Migraineurs need to avoid when making or buying bread.
Long yeast ferments. Long yeast ferments are really trendy because they add flavour to the bread. The flavour is the result of a biochemical process in the yeast to increase the length of its life. They encase themselves in a bubble of glutamate, yep that’s the same glutamate that’s in MSG. Glutamate triggers the taste of umami in your mouth and is the key to savoury flavour. These types of breads are great for those who suffer from gluten intolerance as they are easier to digest but the unbound glutamates may trigger migraines. Long fermented breads, any dough that has been proving for 12 hours or more or use a starter, include sourdough, croissants and some pizza doughs.
Malted Flours. Malting is a process that starts the grain fermenting. Fermenting involves yeasts and bacteria breaking down the starches in the flours. It results in the excess production of migraine triggering glutamate by the yeast and bacteria trying to extend their life. Watch out for malted barley, maltodextrin, molasses and malted- or malto- insert grain or sugar here.
Preservatives. Nitrate and nitrite based preservatives fuel the nitric oxide cycle that triggers migraines. Look for any 220 based numbers on a label.
Now you might cry in the shops when you try and find bread that meets the above criteria. In that case you truly are left to make your own. And for that I can offer a little help. OK, a lot of help.
My friends, I want to introduce you to The Winsome Baker, Kearin Armstrong. She has a lovely blog all about baking. From Wellington, NZ she whips up some of the most amazing baked goods and jams that I have seen, made and fallen in love with. Whenever I pull up my blog feed I hope that I’ll see here signature “Hello my lovelies”. It’s like going to the bakery without the calories. I always make a cup of tea and settle in for a read.
Kearin teaches baking so her posts are chock full of fabulous step by step photos. In terms of breads she’s got just about everything there for you to try from simple flat breads to fancy pull aparts. The great thing is that her recipes focus on good basic ingredients. I very rarely have to redux anything she posts as heaps of it naturally happens to be Migraine-friendly. The Winsome Baker features heavily on my Migraine-Friendly Finds feed over on the right hand side of the blog.
Luckily for us she’s agreed for me to repost her recipe for Nan-E Babari.
Flatbreads are one of the few breads that I now make after Kearin’s tutorials and easy recipes. This flat bread is so convenient to start before dinner and then pop it on the grill while the curry is resting. Leftovers are great for toast or make great dippers. Enjoy my friends.
So my friends, why not check out what else has been ReDuxed this month at