HEALTHY BREAD TOPPINGS
Collaboration with St-Méthode Bakery
I love topping bread with a tasty spread! Toppings put garnishes in the spotlight and can be prepared in a wide variety of ways, both sweet and savoury. For breakfast, lunch, or even supper-in-a-hurry, they make for a quick meal… while allowing you to express your creativity! They’re also a great way to make use of food you already have on hand, thereby minimizing food waste.
Here are 5 tips for turning your bread spreads and toppings into healthy and complete meals.
1. Choose a whole grain bread
Unlike refined grains, whole grains contain every part of the grain: the bran, the germ, and the endosperm. Whole grains therefore provide more nutritive elements—namely more fibre, protein, vitamins, minerals, and antioxidants—compared to refined grains. Their high fibre content is especially beneficial to your health. Fibre helps reduce cholesterol, regulate intestinal transit, and control blood sugar levels. Les Grains St-Méthode whole grain breads make an excellent base for your topping. Whichever loaf you choose from the great selection in the range, you’ll benefit from the advantages of whole grains.
2. Use an added value spread
Instead of butter or margarine, choose a topping that offers a nutritional advantage: spreadable cheese, mashed avocado, hummus, baba ghanoush…
3. Include a source of protein
Protein helps extend a post-meal feeling of fullness over a longer period of time. It also plays a part in proper body functions, promoting muscle repair and the production of certain enzymes. Eggs, smoked salmon, cheese, smoked tofu, tuna, and sardines are all excellent sources of protein you can use to top a wide variety of healthy spreads.
4. Top with colourful vegetables (or fruits)
Vegetables provide vitamins, minerals, and fibre. Fruits are the principal source of vitamin C in food. This vitamin plays an important role in several of the body’s functions, including healing and the absorption of vegetable-based iron. Choose cooked, raw, marinated, or fermented vegetables—ideally of varied colours: lettuce, tomatoes, cucumber, roasted peppers, marinated onions, etc.
5. Give it a final touch
Complete your topping with a sprinkle of herbs and spices to add some colour and a lot of flavour. Micro-greens are also a great way to add a touch of colour and flavour to your bread toppings. And finally, nuts and seeds can be included to add some texture while increasing nutritional value.
See my bread topping recipes here:
The Omega: a high-omega topping
The Mediterranean: a high vegetable protein topping
The Smoothie: a low-sodium topping
The Avocado: a low-sugar topping
Apple Pie: a high-fibre topping
Bread garnished with a spread and toppings makes for a practical meal and can be prepared in a wide variety of ways.
To keep things healthy, choose whole grain bread and top your spread with vegetables or fruit, along with a good source of protein.
Add herbs, spices, micro-greens, nuts, and seeds for a flavourful finishing touch.
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