As I opened my daily planner this morning, I was reminded that I had originally been slated to be teaching a lesson today about healthy breakfasts and how to tell when one is hungry and full to several kindergarten classes I work(ed) with.
Of all the nutrition and cooking lessons I teach in public schools, that particular one is my favorite. And because the funding source leaves me tied to teaching particular curricula that I often find wanting in terms of what we should actually be teaching our children about nutrition (i.e. developing a healthy relationship to food more than focusing so much on all the food groups), this particular lesson is one I really look forward to. Hunger presents itself in numerous ways beyond just a painful, rumbly tummy, and food and nutrition is far more than just calories in/calories out, macro and micronutrients, and following the ‘right’ plan until whatever prefabricated goal is reached. If I could fill out my entire kindergarten series with this topic of developing a healthy relationship to food alone, I think my students would be far closer to having the basis of a firm foundation in healthy lifelong eating than most of us have ever gotten.
One thing I’m noticing a lot in the last couple weeks as we all go into isolation and quarantine is a few different but similar conversations about food. Panic-buying and hoarding as lack of clear leadership, lack of control over life situations, and messages about what to do change nearly daily. Bingeing or overeating on a kitchen full of food, or stress not-eating as we stay home and navigate a completely different routine. Stress-baking to put at least our hands in motion, and choosing comfort foods when nothing else is comfortable. And then stacking guilt on top of our already stressed and anxious systems as we berate ourselves for not having some willpower or not taking care of ourselves adequately, etc.
One of the questions I like to ask, not to my kindergarteners, but in clinical practice, is ‘what’s that about?’ When our minds go into worry and circular thinking about whether there’s any flour, yeast, eggs (or TP) to be found at the store. When we find ourselves needing a comfort food or snack while working from home when we’re not actually hungry. When we skip a meal or two and are ‘not hungry’ when we’ve clearly not eaten much in the last day or days. When our hands at the grocery reach for ice cream, cookies, chips and crackers, or the ingredients to make something sweet / salty. When we panic at the thought of missing a workout or being sidelined from normal training due to this situation. When we’re anxious. When we wake every night at 3am.
In any or all of these instances, ask yourself, ‘What is that about?’ What’s the underlying feeling, belief, or reason I’m doing this thing? Ask yourself without judgement, and just be okay with whatever answer comes. And if there’s no immediate clear answer, that’s okay too.
As an adult, having an awareness and lack of judgement at the reason for our actions is incredibly helpful in navigating uncertainty and beginning to form trust in yourself that you are strong and able to deal. For even when we judge our actions and ourselves incessantly, there are always fairly wise reasons for them that we are somehow protecting ourselves against.
Today as I’m writing this, it is also the beginning of Holy Week, a special solemn few days in the Christian calendar before Easter, and given the state of the world right now, the solemn state of things appears to run parallel to it. Hot Cross Buns are also a traditional specialty this time of year, at least in parts of the US, and for sure in the UK and Ireland. It you’ve never enjoyed them, they are a spiced and fruit-filled yeast bread roll, often made quite a bit richer due to extra butter/oil, added sweetener and perhaps an egg. They were traditionally eaten on Good Friday, which is also a traditional day of religious fasting. If you like to delve into the history of food traditions like me, you can learn more about hot cross buns on Good Friday in this short article and its fascinating discussion/comments.
Otherwise, may you work on asking yourself this week, ‘What’s that about?’, and if you’ve the inclination, try baking hot cross buns.
Hot Cross Buns {gluten-free and vegan, sourdough method}, makes 5
– This recipe appropriately fits the needs for those avoiding all (or some) of the most common food sensitivities and allergies, and because my nutrition-brain is always on when developing recipes for this space, these are a delicious, slightly enriched and sweetened whole-grain bread option that doesn’t get too far into the super decadent category.
– As you’ll note, I’ve created two options to make these, with a sourdough starter, and without. I’ve made and enjoy them both ways, and because I don’t do away with the yeast in the sourdough option or dramatically change the method, they both turn out fairly similar. Instead, I tend to use my sourdough discard for the recipe and reduce the other flours and liquid.
– If you’re finding gluten-free flours difficult to source right now, substitutes work well. Sorghum flour subs in well for either brown rice or millet, oat flour made from ground up oatmeal will likely work well in part, and any of the starches (arrowroot, tapioca, potato, or corn) can be used in place of the arrowroot and tapioca combination. As always when baking and especially when using substitutions, it’s always best to measure by weight.
– There are a few ways to make the cross on top, either with a bit of icing after baking, by cutting a cross in the dough before baking, or by making a flour and water paste and drizzling it on top before baking. I meant to cut my dough before baking but then forgot, and decided to use a quick couple spoonfuls of cashew, vanilla and honey ‘frosting.’ I haven’t added that in here because I think it’s too fussy and these don’t need a sweet finish. They taste great on their own!
Wet Ingredients:
6 Tbs. non-dairy milk
2 1/2 Tbs. water
1 1/8 tsp. dry active yeast
¼ cup mixed dried fruit (raisins, golden raisins / sultanas, orange peel)
2 Tbs. orange juice or tart cherry juice or water
1 Tbsp. ground flax seeds
1 Tbsp. psyllium husk (or use ground chia seeds OR flaxseed meal)
2 Tbsp. coconut oil, melted
½ Tbsp. apple cider vinegar
1 Tbsp. honey or maple syrup
Dry ingredients:
130 grams / ~1 cup gluten-free all purpose flour
(or 13 g buckwheat flour, 19 g tapioca flour, 20 g arrowroot flour, 26 g each sorghum, brown rice, and millet flours)
100 grams / ~ 1 cup gluten-free sourdough starter (equal parts flour and water)
1.5 tsp mixed spice (1/2 tsp. cinnamon, ¼ tsp. allspice, ¼ tsp. nutmeg, 1/8 tsp. cloves, 1/8 ginger, 1/8 tsp. coriander, 1/8 tsp. cardamom)
¾ tsp. baking powder
¼ tsp. baking soda
¼ tsp. sea salt
- Warm up the non-dairy milk and water together until lukewarm or at about 100 degrees F / 38 degrees C. Whisk in the yeast and allow to froth up for about 10 minutes.
- While waiting combine the dried fruit and juice or water. Warm for a few seconds in the microwave and set aside to let the liquid soak in and soften up the fruit. I use about 1 Tbs. finely diced orange peel in this mix to make these extra festive and more traditional.
- Add the ground flax, psyllium, oil, vinegar, and honey to the frothy yeast liquid. Whisk together and set aside so it can thicken a little.
- In a large bowl, stir together the dry ingredients. Dump the wet ingredients and fruit into the middle of the flour mix and stir. Your dough will begin to look scrappy. Keep stirring with your spoon or hands until the ball of dough becomes somewhat smooth.
- Put a cloth over your bowl and let rest / rise for one hour.
- Next stir the dough well again, and then divide into 5 equal balls. Lay parchment in a small baking pan and then roll or shape each of the dough balls into rolls. Place them on the dish, cover with cloth again, and rise again for 1 hour in a warm, non-drafty space in your kitchen. These should rise enough to be touching each other in the pan, but will not double in size.
- Preheat your oven to 375 degrees F / 190 C. Before baking, make a little flour/water paste and pipe onto the top of the buns in crosses. Then bake for 20–25 minutes or until the edges have firmed up. Place the pan on a wire rack to briefly cool down. You can also make your own frosting /sugar glaze and pipe atop when they are finished baking instead of the more traditional flour/water paste.
EXTRA NOTES
1. Tastes best when eaten warm and straight out of the oven.
2. Store in an airtight container and keep for about 3 days.
3. The dough can be made ahead of time. Simply place in the fridge during the second rise time and allow to sit overnight. Baking time might need to be longer.
Hot Cross Buns {gluten-free and vegan, regular non-sourdough method}, makes 5
Wet Ingredients:
6 Tbs. non-dairy milk
6 Tbs. water
1 1/8 tsp. dry active yeast
¼ cup mixed dried fruit (raisins, golden raisins/sultanas, orange peel, etc.)
2 Tbs. orange juice or tart cherry juice or water
1 Tbs. ground flax seeds
1 Tbs. psyllium husk (or use ground chia seeds OR flaxseed meal)
28 grams / 2 Tbs. coconut oil, melted
½ Tbs. apple cider vinegar
1 Tbs. honey or maple syrup
Dry ingredients:
180 grams / 1 ½ cups gluten-free all-purpose flour
(or 18 g buckwheat flour, 27 g tapioca flour, 27 g arrowroot flour, 36 g each sorghum, brown rice, and millet flours)
1 1/2 tsp. mixed spice
(1/2 tsp. cinnamon, ¼ tsp. allspice, ¼ tsp. nutmeg, 1/8 tsp. cloves, 1/8 ginger, 1/8 tsp. coriander, 1/8 tsp. cardamom)
¾ tsp. baking powder
¼ tsp. baking soda
¼ tsp. sea salt
- Warm up the non-dairy milk and water together until lukewarm or at about 100 degrees F / 38 degrees C. Whisk in the yeast and allow to froth up for about 10 minutes.
- While waiting combine the dried fruit and juice or water. Warm for a few seconds in the microwave and set aside to let the liquid soak in and soften up the fruit. I use about 1 Tbs. finely diced orange peel in this mix to make these extra festive and more traditional.
- Add the ground flax, psyllium, oil, vinegar, and honey to the frothy yeast liquid. Whisk together and set aside so it can thicken a little.
- In a large bowl, whisk together the dry ingredients. Dump the wet ingredients into the middle of the flour mix and stir. Your dough will begin to look scrappy. Keep stirring with your spoon or hands until the ball of dough becomes somewhat smooth.
- Put a cloth over your bowl and let rest / rise for one hour.
- Next stir the dough well again, and then divide into 5 equal balls. Lay parchment in a small baking pan and then roll or shape each of the dough balls into rolls. Place them on the dish equally apart, cover with cloth again, and rise again for 1 hour in a warm, non-drafty space in your kitchen. These should rise enough to be touching each other in the pan, but will not double in size.
- Preheat your oven to 375 degrees F / 190 C. Bake for 20–25 minutes or until the edges have firmed up. Place the pan on a wire rack to briefly cool down.
EXTRA NOTES
1. Tastes best when eaten warm and straight out of the oven.
2. Store in an airtight container and keep for about 3 days.
3. The dough can be made ahead of time. Simply place in the fridge during the second rise time and allow to sit overnight. Baking time might need to be longer.
GUTSy Performance Nutrition 