Lunch: Bagels

Recipe by Peter Reinhart Let’s clear something up right away: New York City isn’t the only place in the world to get decent, authentic bagels. The truth is, you can make bagels that are just as good at home, no matter where you live. They’re one of the s

This recipe includes superfoods such as:

Barley, Honey

Health benefits of Bagels

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 tablespoon (0.75 oz / 21 g) barley malt syrup, honey, or rice syrup, or 1 teaspoon (0.25 oz / 7 g) diastatic malt powder
1 teaspoon (0.11 oz / 3 g) instant yeast
1 1/2 teaspoons (0.37 oz / 10.5 g) salt, or 2 1/2 teaspoons coarse kosher salt
1 cup plus 2 tablespoons (9 oz / 255 g) lukewarm water (about 95 °F or 35 °C)
3 1/2 cups (16 oz / 454 g) unbleached bread flour

Instructions

To make the dough, stir the malt syrup, yeast, and salt into the lukewarm water. Place the flour into a mixing bowl and pour in the malt syrup mixture. If using a mixer, use the dough hook and mix on the lowest speed for 3 minutes. If mixing by hand, use a large, sturdy spoon and stir for about 3 minutes, until well blended. The dough should form a stiff, coarse ball, and the flour should be fully hydrated; if it isn’t, stir in a little more water. Let the dough rest for 5 minutes.
Resume mixing with the dough hook on the lowest speed for another 3 minutes or transfer to a very lightly floured work surface and knead by hand for about 3 minutes to smooth out the dough and develop the gluten. The dough should be stiff yet supple, with a satiny, barely tacky feel. If the dough seems too soft or overly tacky, mix or knead in a little more flour.
Place the dough in a clean, lightly oiled bowl, cover the bowl tightly with plastic wrap, and let the dough rise at room temperature for 1 hour.
When you’re ready to shape the bagels, prepare a sheet pan by lining it with parchment paper or a silicone mat, then misting it with spray oil or lightly coating it with oil. Divide the dough into 6 to 8 equal pieces. (A typical bagel is about 4 ounces or 113 grams before baking, but you can make them smaller. If you make more than 6 bagels, you may need to prepare 2 sheet pans.) Form each piece into a loose ball by rolling it on a clean, dry work surface with a cupped hand. (Don’t use any flour on the work surface. If the dough slides around and won’t ball up, wipe the surface with a damp paper towel and try again; the slight bit of moisture will provide enough traction for the dough to form into a ball.) There are two methods to shape the balls into bagels.
The first method is to poke a hole through the center of the ball to create a donut shape. Holding the dough with both thumbs in the hole, rotate the dough with your hands, gradually stretching it to create a hole about 2 inches in diameter.
The second method, preferred by professional bagel makers, is to use both hands (and a fair amount of pressure) to roll the ball into a rope about 8 inches long on a clean, dry work surface. (Again, wipe the surface with a damp towel, if necessary, to create sufficient friction on the work surface.) Taper the rope slightly at each end and moisten the last inch or so of the ends. Place one end of the dough in the palm of your hand and wrap the rope around your hand to complete the circle, going between your thumb and forefinger and then all the way around. The ends should overlap by about 2 inches. Squeeze the overlapping ends together by closing your hand, then press the seam into the work surface, rolling it back and forth a few times to seal. Remove the dough from your hand, squeezing it to even out the thickness if need be and creating a hole of about 2 inches in diameter.
Place each shaped bagel on the prepared sheet pan, then mist with spray oil or brush with a light coating of oil. Cover the entire pan with plastic wrap and refrigerate overnight or for up to 2 days. (You can also proof the full piece of dough in the oiled bowl overnight and then shape the bagels on baking day, 60 to 90 minutes before boiling and baking them, or as soon as they pass the float test.)