Healthy Honey Bagels

 

If it comes to bagels people all have different opinions about it, some say that it’s an absolute no-go for athletes, other say that it’s excellent for recovery because bagels contain a good ratio of carbs to protein (as toppings) for restoring glycogen.

People also often tend to think that bagels are difficult to do yourself but they aren’t. Let’s go through the preparation process and recipe together. By the way I strongly recommend to use your stand mixer if you have one. So first prepare the yeast and let it blossom:

 

Healthy Honey Bagels

Follow the recipe and respect the rest times and in a short time you can put your own little (well or very big ones like the mine) bagels in the oven:

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Ready! Maybe they don’t look as perfect as the one in the super market but these Basic Honey Bagels are chewy and robust, yet tender and full of flavour.

Healthy Honey Bagels4

Healthy Honey Bagels7

Healthy Honey Bagels
Serves 15
Delicious but healthy fitness bagels without added sugar
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Prep Time
30 min
Cook Time
20 min
Total Time
2 hr
Prep Time
30 min
Cook Time
20 min
Total Time
2 hr
Ingredients
  1. 750 ml of warm water
  2. 4 teaspoons yeast
  3. 2 teaspoons salt
  4. 5 teaspoons honey (local)
  5. 500 g whole wheat flour
  6. 450 g plain flour
  7. 1 teaspoon bicarbonate of soda
  8. 1 beaten egg white, for the glaze
  9. Optional: toppings such as sesame seeds, sun flower seeds, poppy seeds or seasalt
Instructions
  1. Put the whole wheat flour in the bowl of a stand mixer and form a whole in the middle. Add into the latter the warm water, yeast and 4 teaspoons of honey. Stir delicately with a teaspoon and leave to sit for about 10 minutes.
  2. When the yeast begins to blossom, beat the mixture for about one minute on a low cadence, then 3 minutes on high.
  3. Allow the batter to rest for 5 minutes before turning on the mixer again and adding the salt and plain flour, one cup at a time, while kneading the dough on low for approximately 5 minutes. Don’t forget to regularly scrape down the sides of the bowl as needed. Cover the mixer bowl with plastic wrap and allow the dough to rise for 1 hour.
  4. Preheat oven to 200°C. Turn dough onto a lightly floured work surface and punch down. Divide the dough into 5 equal pieces and shape each piece into a ball. Give it another 3-4 minutes to rest before pressing with a finger into the center of the ball to open up a hole. Gently stretching the dough apart in form of a bagel.
  5. Place the bagels on the floured work surface, cover with a towel and leave until they have slightly raised - about 10 minutes. In the mean time beat already the egg white and bring 4 litres of water to boil in a large pot. Add into the water the remaining one teaspoon of honey and the bicarbonate of soda.
  6. Gently lift 2-3 bagels, one at a time, and lower into the simmering water. Let them cook for 60 seconds, then flip them over and cook for another 60 seconds on the other side. Lift the bagels out and place on a baking sheet. Repeat until all the bagels are boiled.
  7. Brush with the egg glaze, sprinkle them with the topping of your choice and the sea salt before popping them in the oven. Bake them for about 20 minutes, rotating the pans halfway through. Keep an eye on them so that they don't burn. Remove from oven and let them cool on a rack.
Notes
  1. The total time includes the preparation time, rest times, cooking and baking times.
  2. You can of course also prepare the dough in the evening and let it rest overnight.
  3. For the toppings, if possible choose foods containing mainly protein such as tomato-mozzarella, low-fat cheese, lettuce leafs, eggs, seeds etc (a post will follow on this). This allows to have an ideal ratio of carbs to protein.
Eattraintravel http://www.eattraintravel.com/

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