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FOOD & NUTRIENT GUIDE: BREAD
BAGELS - OAT BRAN
Bagels come in dozens of varieties and are a popular breakfast-on-the-run. These doughnut-shaped yeast rolls have a dense, chewy texture and shiny crust. Bagels are boiled in water before they are baked, which reduces the starch content and creates a chewy crust. The traditional water bagel is made without eggs and, because it does not contain fat, is chewier than an egg bagel.
Bagels come in dozens of varieties, from sweet to savory, and may contain dried fruit, nuts, seeds (usually poppy or sesame), herbs, spices, or sweeteners. They are available in whole-wheat, white, and multi-grain varieties.
Buy bagels in the bakery, bread, or refrigerated - or frozen-food sections of most health food and grocery stores. Choose the whole-grain variety whenever possible. Store in a plastic bag at room temperature, and use within a couple of days. Bagels are available year-round.
Preparation, uses, and tips include toasting bagels, spread with low-fat cream cheese, and top with thinly sliced red onion and cucumber.
NUTRIENT GUIDE: OAT BRAN BAGEL
Courtesy of Rick Hall, About.com Nutrition Guide nutrition.about.com.
NUTRIENT UNITS 1 Bagel (4 inch diameter)
PROXIMATES Water g 29.281 Energy kcal 226.950 Energy kj 949.630 Protein g 9.523 Total Lipid (Fat) g 1.068 Carbohydrate, By Difference g 47.437 Fiber, Total Dietary g 3.204 Ash g 1.691 MINERALS Calcium, Ca mg 10.680 Iron, Fe mg 2.741 Magnesium, Mg mg 27.590 Phosphorus, P mg 97.900 Potassium, K mg 102.350 Sodium, Na mg 451.230 Zinc, Zn mg 0.801 Copper, Cu mg 0.134 Manganese, Mn mg 0.768 Selenium, Se mcg 30.438 VITAMINS Vitamin C, ascorbic acid mg 0.178 Thiamin - B-1 mg 0.295 Riboflavin - B-2 mg 0.301 Niacin - B-3 mg 2.634 Pantothenic Acid - B-5 mg 0.396 Vitamin B-6 mg 0.038 Folate - B-9 mcg 72.090 Vitamin B-12 mcg 0.000 Vitamin A, IU IU 3.560 Vitamin A, RE mcg_RE 0.000 Vitamin E mg_ATE 0.121 LIPIDS Fatty Acids, Saturated g 0.170 4:0 Butyric g 0.000 6:0 Caproic g 0.000 8:0 Caprylic g 0.000 10:0 Capric g 0.000 12:0 Lauric g 0.002 14:0 Myristic g 0.001 16:0 Palmitic g 0.151 18:0 Stearic g 0.009 Fatty Acids, Monounsaturated g 0.222 16:1 Palmitol g 0.006 18:1 Oleic g 0.215 20:1 Eicosen g 0.000 22:1 Erucic g 0.000 Fatty Acids, Polyunsaturated g 0.433 18:2 Linoleic g 0.414 18:3 Linolenic g 0.020 18:4 Stearidon g 0.000 20:4 Arachidon g 0.000 20:5 EPA g 0.000 22:5 DPA g 0.000 22:6 DHA g 0.000 Cholesterol mg 0.000 AMINO ACIDS Tryptophan g 0.123 Threonine g 0.268 Isoleucine g 0.361 Leucine g 0.674 Lysine g 0.256 Methionine g 0.167 Cystine g 0.225 Phenylalanine g 0.468 Tyrosine g 0.286 Valine g 0.429 Arginine g 0.409 Histidine g 0.207 Alanine g 0.340 Aspartic Acid g 0.499 Glutamic Acid g 2.953 Glycine g 0.365 Proline g 0.963 Serine g 0.460
USDA Nutrient Database for Standard Reference, Release 12 (March 1998)
OAT BRAN BAGEL INFORMATION & RECIPES
OAT BRAN MINI BAGELS RECIPE
3 to 3-1/2 cups All-Purpose Flour
1 package (1/4 ounce) Active Dry Yeast
2 tablespoons plus 1 teaspoon Granulated Sugar, divided
1 teaspoon Salt
1-1/2 cups Warm Water (120 to 130°F)
1 cup Oat Bran
6 cups Water
1 Egg White
1 tablespoon Water
1/4 cup uncooked Old-Fashioned Oats
1. Combine 2 cups flour, yeast, 2 tablespoons sugar and salt in large bowl. Add 1-1/2 cups warm water. Beat 1 minute with electric mixer at low speed. Increase speed to high; beat 3 minutes.
2. Stir in oat bran and as much of remaining flour as possible. Knead in enough remaining flour to make moderately stiff dough (about 6 to 8 minutes). Cover loosely with plastic wrap. Let rest 10 minutes.
3. Lightly coat two baking sheets with nonstick cooking spray; set aside.
4. Divide dough into 24 equal portions. Shape each portion into ball. Press thumbs into center of each ball, stretching to form 1-1/2-inch hole. Place on prepared baking sheets. Cover loosely with plastic wrap. Let rise in warm place 30 minutes.
5. Broil bagels about 5 inches from heat 2 to 3 minutes, turning once. The bagels should not brown. Bring 6 cups water and 1 teaspoon sugar to a boil in large Dutch oven. Drop bagels, 7 to 8 at a time, into boiling water mixture. Gently simmer 3 minutes, turning once. Drain on paper towels.
6. Meanwhile, preheat oven to 375°F. Coat backing sheets with cooking spray. Place bagels on prepared sheets. Whisk together egg white and 1 tablespoon water. Brush tops of bagels with egg white mixture. Sprinkle with rolled oats. Bake about 20 minutes or until golden brown.
(Serving Size: 1 [1-1/4-ounce] Bagel)
Fiber: 1 g
Carbohydrate: 15 g
Saturated Fat: less than 1 g
Total Fat: less than 1 g
Calories from Fat: 4%
Protein: 2 g
Sodium: 112 mg
Dietary Exchange: Starch 1
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