One cup of instant grits made with water has 2 grams of fiber and 3 g of protein, whereas one cup of cooked rolled oats, which has 4 g of fiber and 6 g of protein. Add the warm water and gently mix together until the dough starts to come together. Breads in the Mediterranean are made with a. One dill cucumber pickle has just 4 calories and 1 gram of carbohydrate. Your exclusive price of $20. From those earliest recipes Middle Eastern flatbreads like Pita, gluten-free Farinata (socca), Turkish Simit, and Italian Focaccia were born. dairy products, eggs, fish and poultry in low to moderate amounts. Here are some of the best bread options for the Mediterranean diet: Whole wheat bread Sourdough bread Rye bread Pita bread Whole grain bagels Arnold 100% Whole Wheat Bread $4 at Amazon Read more Best Sourdough Bread Base Culture Sourdough Bread $16 at Amazon Read more Best Healthy White Bread The best bread options for the Mediterranean diet are whole grain bread, sourdough bread, and Ezekiel bread. Berman said this lunch brings together many of the principles of the Mediterranean Diet. Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes. Meyer Lemon Grain Salad with Asparagus, Almonds, and Goat Cheese. You can also spread mashed avocado on bread like you would with butter. 175. Necessary Modifications. Fruit: Three servings of fruit per day. To help her patients, she created the Galveston diet in 2018. 27 of 29. Ezekiel Bread Ezekiel bread is made from sprouted grains and legumes, making it a great source of protein and fiber. Whole Grain Pita Bread. The Mediterranean diet emphasizes eating more heart-healthy fats (poly- and monounsaturated fats) and fewer saturated and trans fats. , is suitable for the Mediterranean diet. The Essential Baking Company Take & Bake Sourdough Bread *. Select options. Arrange the remaining bowls on different parts of the board or platter to create movement and shape. It is a good source of fiber and nutrients. Now, new research from the University of South Australia shows that the Mediterranean diet is not only good for your health but also for your weekly budget, saving a family of four $28 per week. Per 2 Tbsp: 40 calories, 1. Ezekiel is a good source of protein, fibre, B vitamins and may supply as much as three times more folate than bread made from non-sprouted grains. February 16, 2022. Spread 2 slices of whole grain bread with hummus. Add 1 garlic clove, the dried mint and the crushed red pepper. This is listed as “wheat flour” in the ingredients list. Make the salmon patties: Spread the bread crumbs on a plate. Spread in a single layer on the prepared baking sheet. Unsalted nuts and seeds including walnuts, almonds and pine nuts. For example, a five-year study compared the Mediterranean diet with olive oil, the Mediterranean diet with nuts, and a control diet. This means chowing down on whole-grain bread and pasta, whole-grain cereals, rice and legumes at. Legumes are another key staple of the Mediterranean diet and chickpeas make a delicious, fiber-rich snack. Beans and legumes. Smoothie pops with fruit + plain yogurt. 5 g fat (0 g saturated fat), 135 mg sodium, 18 g carbs (4 g fiber, 1 g sugar), 5 g protein. Capers: Kimball calls these gems “big flavor in a small jar. Feta, brie, chevre, parmesan, ricotta, manchengo, haloumi and labneh are some healthy options, and there’s no end to the dishes you can add cheese to. Make it a 1,500-calorie day: Add 1 cup plain Greek yogurt and 1 cup blueberries as an A. 2. Like other fortified cereals, enriched grits are a good source of iron, with one serving delivering 100% of the recommended Daily Value. With its tangy bite, it's perfect for a Tomato & Smoked Mozzarella Sandwich. 1. Three ingredients you probably already have on hand--curry powder, yogurt and lemon juice--meld into a mouthwatering sauce that transforms simple grilled salmon. Credit: From Left to Right: Joe Lingeman, Ghazalle Badiozamani, Kristin Teig, Lauren Volo, Joe Lingeman. Simple carbs are fine in moderation. The Mediterranean diet was developed in the 1960s to reduce heart disease and associated ailments. Flip once halfway. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Milled from wheat berries with the nutritious bran and germ still intact, whole-wheat flour is rich in fiber and essential micronutrients like iron, magnesium and vitamin B6. snack. Courtesy of Target. The Mediterranean diet focuses on whole varieties only, reducing your risk of stroke, diabetes, heart disease and . There are three main parts to a grain kernel: the endosperm, the germ and the bran, where many of the vitamins and minerals are. Mix together 1 cup labneh ( homemade or store-bought), 3 tablespoons each finely chopped Italian parsley, dill, and basil, and a dash of kosher salt in a small bowl. Use sourdough instead of yeast as it may be easier on the digestive system. I love bread too, and regularly make sourdough with a rye starter and some combination of wholegrain spelt/einkorn/wheat flour. Pane carasau, Sardinia, Italy. It is also not just about eating healthy foods, but also about enjoying them. Protein: 3 g. Now add the meat and cook over medium-high heat, stirring occasionally, until deeply browned. 1. Season with kosher salt and black pepper. Get the recipe! 8. To assemble the Mediterranean breakfast board, place the hummus, baba ganoush, olive oil, za'atar, tabouli in bowls. White Bread. Drizzle in the olive oil from the top opening of the food processor while everything is blending. “Similarly to the whole-grain pita, however, these can have more calories than a slice of bread, so think about splitting it in half,” Kostro Miller said. Eliminate added sugar: Per the American Heart Association, women shouldn't consume more than 25g of sugar each day (it's 35g for men), but Sassos says the average American eats around 77g of sugar. Lunch: Mediterranean salad with chickpeas, avocado, pistachios, quinoa, and extra virgin olive oil. Instructions. . Beverages are mainly water, wine (with food), coffee, tea and herbal beverages. Durum wheat semolina pasta. Bread has gotten a bad rap, but if you’re eating whole wheat and passing on the preservative-laden packaged stuff, you’ve got a 17% longer lease on life, a 2015 BMC Medicine article shows. Blend using an electric mixer on low speed (or whisk with a hand mixer) until everything is combined and smooth. Fish and shellfish are key sources of protein and healthy fats in the Mediterranean diet. White bread is made from highly processed white flour and added. In a large mixing bowl, whisk together ⅓ cup of olive oil and ½ cup of honey. Sprinkle on 2 ½ teaspoons of sumac. English Muffins Carbs are often high on the list of foods people like to. Some of the. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned. Serving size: 2 Tbsp (32 grams) Nutrition stats per serving: Calories: 190, Total fat: 16 g, Saturated fat: 3 g. Preheat the oven to 325°F. Finely chop the sun-dried tomatoes and olives. Wonderful Pistachios Roasted and Salted Pistachios,1. 1 source for modern Mediterranean recipes & lifestyle. The Keys to a Heart-Healthy Diet The key components of the Mediterranean diet include: • Eating whole grains, fruits, vegetables and plant-based fats every day. You could also stop by the bakery for a fresh sourdough loaf or bake your own. I'm Suzy, bestselling cookbook author and founder of The Mediterranean Dish. But rye bread, in general, is considered more nutritious than traditional wheat flour-based options. The traditional Mediterranean Diet is a high fat diet (and yet they have the lowest heart disease rates in the world). 5. 5. 29, 2021, at 7:00 a. 5 g fat (0 g saturated fat), 135 mg sodium, 18 g carbs (4 g fiber, 1 g sugar), 5 g protein. Starchy options like potatoes can be enjoyed in moderation on a Mediterranean diet. 4g protein. BIENA Chickpea Snacks. Avocado slices on whole-grain crackers. The Mayo Clinic Diet makes it easy to put the Mediterranean diet into practice. 1 on U. Oils like olive oil, canola oil, avocado oil, peanut oil, sesame oil and sunflower oil are all good sources of unsaturated fat. Rise and Puff's Organic Gourmet Tortillas contain just organic wheat flour, water, organic avocado oil, and salt. White Rice Nutrition. Best for a budget meal. Calories: 90. Try olive, grapeseed, or avocado oil. Eating yogurt and cheese every day, or at least a few times a week, is a key feature of the Mediterranean diet. "On a sandwich, I love that it gives me 20 grams before I even add my fillings," says Caroline Thomason, RD CDCES. Next, add the juice of one lemon, 2 teaspoons of white wine vinegar and ⅓ cup of extra virgin olive oil. The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You could also stop by the bakery for a fresh sourdough loaf or bake your own. Equii bread is incredibly high in protein, with 10 grams in each slice. Albert Gea/Reuters. One of the reasons people consider Greek yogurt is. Pistachios are one of my go-to Mediterranean Diet snacks because they contain protein, healthy fats and fiber. If you're a sourdough traditionalist, you should definitely get your hands on this low-carb bread. It does share some attributes with its brother, though. Apricot-Sunflower Granola Bars. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned. Season with a big dash of kosher salt. 4. Specifically on a Mediterranean diet, bread is allowed and is encouraged to be eaten often. Mediterranean Diet Food List. Here, you'll find easy authentic mezze dishes from the BEST homemade hummus, to falafel, Tahini Sauce, Greek Tztaziki, Tabouli , Keftedes, and more! Reset. The authentic recipe for this seriously addictive Greek yogurt and garlic dip known as tzatziki. White bread is made only from the starchy endosperm of the wheat grain (see our previous post on what makes a healthy grain. Spoon the tomato on the bread. Nuts, including peanuts. Drizzle some extra virgin olive oil and mix well. Taste and add more salt if. News & World Report. One of the most common forms of bread is classic whole wheat bread. S. Salt: 0. Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert. Mix until everything is well combined. Once you. Credit: Suzy Karadsheh. PER 2 tablespoons: 70 calories, 5 g fat (1 g saturated, 0 g trans fat), 130 mg sodium, 4 g carbs (2 g fiber, 0 g sugar), 2 g protein. Compare and choose brands with the least amount of sodium, ideally less than 200 mg of sodium per slice. 4. With flavors like sea salt, barbeque and sour cream & onion, these crunchy chickpeas are an easy replacement for potato chips. Enjoy fish or seafood often, at least twice a week. Greek yogurt is cultured with a starter culture and has thicker, creamier texture. Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over. This bread is particularly good, as oats are high in fibre and can help lower cholesterol levels, regulate blood sugar levels and lower blood pressure. A full 30 days of delicious Mediterranean diet-inspired meals and snacks make it easy to add nutrient-dense foods to your day. However, most granola sold in the supermarket is full of sugar, which might not be the healthiest part. Legumes such as beans, tofu, and chickpeas are generally lower in calories. This week, I got a bell pepper, but I alternate between cucumbers, carrots, and avocados (if I'm feeling fancy). Look for shelf-stable gnocchi near other pasta. Cal 110, Carb 21g, Fiber 3g, Sodium 170mg. That said, some types of healthy breads (ahem, sprouted, whole grain, and longevity-boosting sourdough, to name a. Experiment with bulgur, barley, farro, couscous, and whole-grain pasta. Courtesy of Bear Naked. Isadora Baum. Finish with the second slice of bread. To reduce symptoms of acid reflux, a person can include in their diet the following types of bread: French bread. For protein, a Mediterranean eating plan would have you cut back on red meat, so try fatty fish – such as anchovies, salmon, mackerel, tuna or sardines – once or twice a week. m. Place the bread flat on a cutting board. Sourdough was also known as friendship bread when I was growing up. Whole grains like quinoa, oats, millet and farro, plus pasta (whether refined or. For example, fried foods can trigger gastric reflux in most people. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes. Supported by. Line a baking sheet with foil or parchment paper for easy cleanup. Now add the tahini and continue mixing on medium speed until well-incorporated. One: Salting and draining the cucumbers to get a note of crispness and lose the slight bitterness is a game-changer. The Mediterranean Diet Concept. Coat a 9-by-5-inch loaf pan with cooking spray. As a plant-based diet, the Mediterranean diet makes wide use of various beans, legumes and pulses. melba toast. Each of these types of pasta offer different nutritional benefits and will help you stay on track with your diet. Ezekiel bread is a favourite because it is made with sprouted grains and no added sugars. Day 5. Plentils Garlic and Parmesan Lentil Chips. Greek Yogurt with Mixed Berries Parfait*. Both regular (regular) and Greek (thick) yogurts are dairy products which fall under the guidelines for moderation on the. natural peanut butter to P. Equii. Wheat, barley, and spelt all contain gluten, so Ezekiel bread is out of the question for people with celiac disease or non-celiac gluten sensitivity. Proja. Flax bread. The bread is so delicious you could. 30-Day Mediterranean Diet Meal Plan: 1,200 Calories. Sprouted-Grain Bread 2. Wanna find the best bread on mediterranean diet? Read the below list right the way. Cooking tips for people on the hiatal hernia diet include: Use healthy oil to sauté foods. With four flavor options, you won’t be able to tell the difference. Each week, have fish, poultry, beans, legumes and. A Complete Mediterranean Diet Food List and 14-Day Meal Plan. With just 1 g of sugar, this brand of almond butter is great for folks who are watching their blood sugar or at least do not want to consume any added sugar. 20 minutes to one of the best salads of the Mediterranean Diet. Add 2 eggs and whisk again to combine. These breads are typically labeled as low in carbohydrates on the packaging. Chickpea and eggplant warm salad. Mixuntil all of the flour is incorporated. Sourdough Bread. Desjah Altvater. Alvarado St. 30 of 30. Pickles are a very low-calorie and low-carb food. Even a daily glass of wine may be good for. 2 cups mixed greens (12 calories) 1/2 avocado, sliced (120 calories) 1 serving Garlic-Dijon Vinaigrette (38 calories) Meal-Prep Tip: Reserve leftover Vegetarian Spring Egg Casserole to have for dinner tomorrow night. snack, and add 1 clementine to P. £12. All the world’s nations and cities are of course unique, each from the other. However, it should be eaten in the form of wholegrain bread, as this is the healthiest type of bread. M. Trader Joe's. Preheat the oven to 400 degrees F. 1- Nuts and Dried Fruits. The general concept of the Mediterranean diet involves eating foods that the Greeks, Italians, and other people bordering the Mediterranean. As seen above, bread is eaten daily in this diet. Oats, whole-wheat pastas and breads, and grains like brown rice, quinoa, bulgar, farro, buckwheat and millet are all complex carbohydrates with fiber. Serve with baby arugula salad with vinaigrette and a glass of pinot grigio. • Eating only moderate portions of dairy. We love veggies like mini peppers, sliced cukes, jicama, baby carrots, endives or radishes with hummus. Plenty of extra virgin olive oil (EVOO) as a source of healthy fat. Schar Breads Hamburger Buns *. Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over. What is a Mediterranean-style diet? A Mediterranean-style diet comes from the traditional eating pattern of people from countries bordering the Mediterranean Sea. Then, slice them in half and remove the stem, seeds and white membrane. Top choices for people with type 2 diabetes include whole-grain breads, sprouted breads, and breads fermented with sourdough starter, like pumpernickel. Food for Life Ezekiel 4:9 easily tops the list when it comes to the best plant-based bread, both in terms of the bread itself and the brand. Once hot, grill the sandwich (or cook in the skillet, flipping after 2-3 minutes per side) until bread is golden brown and cheese is melted. Berlin Bakery Sourdough Spelt Bread. Vitamin B-6, also called pyridoxine. Sodium: 75mg. Equii. Greek yogurt. Making this Mediterranean Veggie Sandwich is very simple. Trader Joe's frozen seafood blend. Breakfast. In that trial, 259 overweight people with diabetes followed a low-carb Mediterranean diet or a classic Mediterranean diet for one year. Spanish paella is made using a saffron-and-seafood broth, which gets absorbed into the rice during the cooking process. Friday. No. A simple to make homemade focaccia recipe that is vegan. 8g. Look for bread that is made with 100% whole grains. Other important plant-based foods to eat on the Mediterranean diet include: Whole grains. Angelic Bakehouse. Here’s how to make banana bread: Get ready. Laura Scudder's All Natural Old Fashioned Peanut Butter. Add the feta cheese, olives, sliced onions, and lettuce to a large bowl. The combo of fiber and protein helps keep you feeling full and satisfied for longer, as well as promoting healthy digestion and nutrient absorption. Westend61 / Getty Images. 4. However, it is not just about adding butter to your diet and going with it. These breads are rich in fiber, vitamins, and minerals, and are low in fat and calories. Potassium: 81mg. It can be hard to find store-brand hummus that ticks all of our boxes, but Trader Joe's hummus (we chose the delicious garlic flavor) really knocks it out of the park. Ezekiel bread is made from whole. Add potatoes and heat for 2-3 minutes. So a varied diet allows for those natural interactions to occur. 6 (435+) from Amazon. So if your slice has 20 grams of carbs, make sure there's at least 2 grams of fiber. These include weight. Is Bread Allowed. Here are some of the best bread options to consider: Whole grain bread Sourdough bread Pita bread Flatbread Rye breadNutrition Facts Whole Grains The 7 Best Whole Grain Breads of 2023, According to a Dietitian A good bread is nutritious and falling without sacrificing for taste By Sarah Anzlovar, MS, RD, Autumn. Look for varieties labeled 100% whole wheat – or buy 100% whole-wheat flour and bake your own! Sola Sweets is a company that specializes in many different keto-friendly products, one being bread. M. Preheat sandwich press (or skillet over medium heat). Ezekiel bread is a favourite because it is made with sprouted grains and no added sugars. Greek Yogurt. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. These include: Whole grain bread: As mentioned earlier, whole grain bread is an excellent choice for a Mediterranean diet. Jan. But the health benefits derived from shedding extra pounds and sticking with the Mediterranean diet. It is the main dish of the Italian tradition that you can not give up even on a diet. Snack Dried apricots and walnuts. When following this diet, you can expect to eat a variety of plant-based foods along with moderate amounts of fish, dairy, and poultry. Finish: Top this delicious. Top with fresh fruit and nuts. For extra calories, add another egg. The Essential Baking Company Take & Bake Sourdough Bread *. Vitamin B-2, also called riboflavin. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving. Add whole-grain bread or other whole grains to the meal. Wholegrain wheat, rice, oats and pasta. Add 2 eggs and whisk again to combine. Amazon. Steel Cut Oatmeal with Strawberries & Pecans. Mine goes 500℉/250℃. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. Add some of the bread to the soup and allow it a bit of time to absorb the liquid and soften. 0g. Go to Recipe. Top 5 Healthiest Bread Options 1. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Manna Organics – I recommend the Sunseed, Multigrain, Millet Rice, or Whole Rye Bread. Bake the bread. Eat nuts and olives. It's been found to reduce the risk of heart disease and some cancer types, help with weight loss, improve blood sugar and blood pressure, and more. Breads. It emphasizes a wide variety of fruits and vegetables as well as regularly. There are many different types of bread that you can eat, including whole wheat bread, sourdough bread, and pita bread. “This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors. The Mediterranean diet ranked No. Pickles are high in sodium, though. Modifications. Bring the mixture to a simmer. Ezekiel Bread. 100% whole wheat: For bread to be nutritionally high, whole wheat bread is not good enough—it has to be 100% whole wheat. 5. With flavors like sea salt, barbeque and sour cream & onion, these crunchy chickpeas are an easy replacement for potato chips. Sourdough Bread 4. Whole wheat bread: Made with only whole wheat flour. Layer Your Sandwich: Add greens to one side, and top with roasted red peppers, tomato slices, cucumber slices, red onion slices, feta cheese, and a sprinkle of salt and pepper. The Mediterranean diet is rich in whole grains, olive oil, fruits, vegetables, fish, nuts, and legumes and low in added sugars and processed meats. Young. Calories: 90. In a large mixing bowl, combine together the dry ingredients using a fork or whisk. When it comes to bread, there are several options that are particularly well-suited for a Mediterranean diet. These high-fiber and high-protein powerhouses can replace meat and. Add whole-grain bread or other whole grains to the meal. You’ll have a glob of dough. The Mediterranean diet is another heart healthy dietary pattern that can help to lower. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander. This bread contains a high level of carbohydrates and low. Learn how to make the perfect mezze platter. Per 2 TBSP: 170 calories, 15 g fat (1 g saturated fat), 55 mg sodium, 6 carbs (3 fiber, 1 g sugar), 6 g protein. A slice of sourdough bread made with enriched flour provides 15% of your daily need for folic acid and 7% of your iron needs, nutrients that are particularly important before and during pregnancy. 4. Eat Veggies All Day Long. The study found that eating a Mediterranean-style diet saved a family of four $28 per week, adding up to a savings of $1,456 per year, when compared to the typical Western diet. Some whole grains found in a Mediterranean diet include: Wheat. But for this Mediterranean girl, there is room for. Greek yogurt. Divide the egg mixture among the bread, making sure all the slices have some vegetables and feta cheese on top. If you're a sourdough traditionalist, you should definitely get your hands on this low-carb bread. Oily varieties of fish such as sardines and mackerel. ”. Per slice (51 grams): 120 calories, 1. Romagnolo DF, et al. With only 3g net carbs and 6g of protein per slice, their low carb loaves are a great option to replace the classic sandwich bread you grew up eating. You could also stop by the bakery for a fresh sourdough loaf or bake your own. It is a salty, crumbly cheese that has a tangy flavor and can be used to add zest to salads, pastas, pizzas, pies and more. 50 £10. A traditional German bread with a heavy texture and distinctive flavour. weight gain, numerous studies show. Put in 30 min. Add the sandwich, then set a pan on top to weigh it down. Fresh vegetables, such as broccoli and lettuce. Lunch Quinoa. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. Greek Yogurt with Mixed Berries Parfait*. In this post: Is it okay to eat bread on the Mediterranean Diet? Types of bread suitable for the Mediterranean Diet White bread vs. There are reams of evidence. 5. Here’s how to make banana bread: Get ready. Sugar: 1. Cover and reduce the heat to medium-low. U. It is versatile that you can enjoy it with different types of palaman. Fruits, veggies, and beans help keep arteries clear. The Healthiest Types of Bread, According to a Dietitian. If you are using hard bread, you can leave it unstrained. Whole grain bread: As mentioned earlier, whole grain bread is an excellent choice for a Mediterranean diet. Greek yogurt. 5 Ounce, Pack of 24. Legumes are another key staple of the Mediterranean diet and chickpeas make a delicious, fiber-rich snack. It has been demonstrated that whole grain bread has high fiber, which can lower the risk of heart disease, type 2 diabetes, and some cancers. Limit how much red meat you eat. Herbs and spices. Spinach and Goat Cheese Quiche (France) Try this vegetarian French breakfast quiche. "Stone ground, whole grain flour was made into homemade breads and. With only 80 calories, 5 grams of protein and 3 grams of fiber per slice, this bread has pretty impressive nutrition. Carbohydrates: 32 grams. If you’re following the Mediterranean diet, you know. Eggs are a breakfast staple on the Mediterranean diet. Updated Oct 30, 2020 Sarah Tuff Dunn. Research suggests that the benefits of following a Mediterranean-style of eating are far-reaching: a strong, healthy. You can easily whip up a batch or save time by purchasing a tub. White. Sale. Prepare 1 batch of Lemon Dill Hummus or use your favorite flavored hummus. Whole wheat bread is made from whole wheat flour. Verdict: Crank's Wholemeal Bread is a great buy, it has the second lowest sugar content and it's an organic product too, making it a healthy option for your family. Nutrients in whole grains vary. Oils like olive oil, canola oil, avocado oil, peanut oil, sesame oil and sunflower oil are all good sources of unsaturated fat. The bread is typically baked in a brick oven, and it is often eaten with olives, cheese, and other Mediterranean foods. Limit how many foods with added sugar you eat. Also, de-shelling the pistachios slows down my snacking an allows me to be more aware of when I’m full. Quick Answer. If you are using hard bread, you can leave it unstrained. Alvarado St. Whole grain bread contains a variety of health benefits.