Sastojci (8 mini bageta): 300 g integralnog pšeničnog brašna, 100 g belog brašna (tip 500), 7 g suvog kvasca, 1 kašičica šećera ili meda, 3 g soli, 280–300 ml mlake vode, 1 kašika maslinovog ulja, semenke - 2 kašike lanenih semenki, 2 kašike suncokret semenki, 1 kašika susama, jos - 1 kašika ovsenih mekinja (opciono, ali preporučeno).
Priprema:
1. Aktiviraj kvasac u mlakoj vodi sa šećerom ili medom, 5–10 minuta, dok ne zapeni.
2. Pomešaj integralno brašno, belo brašno i so.
Dodaj semenke (možeš ih prethodno kratko tostirati za jači ukus).
3. Sipaj nadošli kvasac i maslinovo ulje u suve sastojke.
4. Umesi testo 8–10 minuta dok ne postane elastično. Po potrebi dodaj još malo vode ako semenke “povuku” tečnost.
5. Pokrij i ostavi da naraste 75–90 minuta.
6. Podeli na 8 delova (~80–90 g svaki) i oblikuj mini bagete.*
7. Poređaj na pleh oblozen papirom za pečenje i pokrij.
8. Ostavi još 20–25 minuta.
9. Zareži svaki baget po dužini na vrhu.
Reži brzo i sigurno, ne pritiskaj previše. Dubina oko 0.5–1 cm (0.2-0.4 inches).
10. Peci na 220°C oko 15–18 minuta dok ne dobiju zlatnu, hrskavu koru.
Predlog: baget hleb
Uskrs za dijabeticare i IR
Pripremite se za praznike uz uskrsnji jednodnevni plan ishrane i savete prilagodjene osobama sa dijabetesom tip 2 i insulinskom rezistencijom.
Opis
Ova verzija ima više vlakana i zdravih masti iz semenki, pa daje stabilniju energiju i sporiji porast šećera u krvi, uz dužu sitost — idealno za smenu, posao ili duže razmake između obroka
Nutritivne vrednosti (1 mini baget):
Energija: ~210–230 kcal
Ugljeni hidrati: ~38–40 g
od toga šećeri: ~0.5–0.8 g
Proteini: ~6–6.5 g
Masti: ~5–5.5 g
od toga zasićene masti: ~0.5–0.8 g (uglavnom iz semenki)
Vlakna: ~5–6 g (integralno brašno + semenke)
Natrijum: ~140–160 mg
Zašto je spori šećer?
- više integralnog brašna = više vlakana
- semenke usporavaju varenje ugljenih hidrata
- masti iz semenki stabilizuju energiju
- manji udeo belog brašna = blaži glikemijski odgovor
Napomena za veličinu mini bageta
Mere jednog mini bageta
Pre pečenja:
- Težina testa: 80–90 g
- Dužina: 10–12 cm
- Debljina: 3–4 cm
Posle pečenja:
- Težina: 70–80 g
- Dužina: oko 10–11 cm
- Tekstura: hrskava korica, mekana sredina, blago “gušća” zbog semenki
Praktična upotreba:
- 1 mini baget = 1 normalan sendvič, ili
- 2 manja “pola” sendviča
- idealno za 3–5 sati sitosti (u zavisnosti od punjenja)
Napomena za dijabetes tip 2 i insulinsku rezistenciju
- Izbor sastojaka uvek zavisi od individualnih potreba osobe sa dijabetesom tip 2. Sastojke prilagodite svojim potrebama.
- Verzija sa niskomasnim namirnicama odgovara onima koji kontrolisu unos masti, dok punomasne namirnice vise odgovaraju onima kojima je cilj sporija apsorpcija ugljenih hidrata i duzi osecaj sitosti.
- Takodje, ako imate problem sa pankreasom (kao ja) za vas unos od 25 g dodatih secera ne znaci nista jer vi morate strogo paziti I na secere iz hrane.
- Trece, nije isto ako jedete pod stresom ili se nervirate nakon obroka.
- Cetvrto, zavisi i od vase terapije.
Sve ovo i dodatne bolesti uticu na secer u krvi.
Ingredients (8 mini baguettes): 300 g of whole wheat flour, 100 g of white flour (type 500), 7 g of dry yeast, 1 teaspoon of sugar or honey, 3 g of salt, 280–300 ml of lukewarm water, 1 tablespoon of olive oil, seeds - 2 tablespoons of flax seeds, 2 tablespoons of sunflower seeds, 1 tablespoon of sesame seeds, 1 tablespoon of oat bran (optional, but recommended).
Preparation:
1. Activate the yeast in lukewarm water with sugar or honey for 5-10 minutes, until it foams.
2. Mix whole wheat flour, white flour and salt.
Add the seeds (you can toast them briefly beforehand for a stronger taste).
3. Pour the yeast and olive oil into the dry ingredients.
4. Knead the dough for 8-10 minutes until it becomes elastic. If necessary, add a little more water if the seeds "withdraw" the liquid.
5. Cover and let rise for 75–90 minutes.
6. Divide into 8 parts (~80–90 g each) and form mini baguettes.*
7. Arrange on a tray lined with baking paper and cover.
8. Leave for another 20–25 minutes.
9. Cut each baguette lengthwise on top.
Cut quickly and safely, don't press too hard. Depth about 0.5 - 1 cm (0.2 - 0.4 inches).
10. Bake at 220°C for about 15-18 minutes until they get a golden, crispy crust.
Suggestion: baguette bread.
Easter for type 2 diabetes and IR
Get ready for the holidays with an Easter one-day meal plan and tips tailored to people with type 2 diabetes and insulin resistance.
Description
This version has more fiber and healthy fats from the seeds, so it provides more stable energy and a slower rise in blood sugar, with longer satiety — ideal for a shift, work or longer gaps between meals
Nutritional values (1 mini baguette):
Energy: ~210–230 kcal
Carbohydrates: ~38–40 g
of which sugars: ~0.5–0.8 g
Proteins: ~6–6.5 g
Fats: ~5–5.5 g
of which saturated fat: ~0.5–0.8 g (mainly from seeds)
Fiber: ~5–6 g (wholemeal flour + seeds)
Sodium: ~140–160 mg
Why is it slow sugar?
- more whole-wheat flour = more fiber
- seeds slow down the digestion of carbohydrates
- fats from seeds stabilize energy
- smaller proportion of white flour = milder glycemic response
Note for the size of the mini baguette
Measures of one mini baguette
Before baking:
- Dough weight: 80–90 g
- Length: 10–12 cm
- Thickness: 3–4 cm
After baking:
- Weight: 70–80 g
- Length: about 10–11 cm
- Texture: crispy crust, soft center, slightly "thick" because of the seeds.
Practical use:
- 1 mini baguette = 1 normal sandwich, or
- 2 smaller "half" sandwiches
- ideal for 3–5 hours of satiety (depending on the stuffing).
Note for type 2 diabetes and insulin resistance
- The choice of ingredients always depends on the individual needs of a person with type 2 diabetes. Adjust the ingredients to your needs.
- The version with low-fat foods is suitable for those who control their fat intake, while full-fat foods are more suitable for those whose goal is a slower absorption of carbohydrates and a longer feeling of satiety.
- Also, if you have a problem with the pancreas (like me), an intake of 25 g of added sugar means nothing to you because you have to be careful about the sugar in your food.
- Third, it's not the same if you eat under stress or get nervous after a meal.
- Fourth, it also depends on your therapy.
All these and additional diseases affect blood sugar.
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