Mike Nolan
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I know from experience that you can cut salt down to about 1% by baker's weight (eg, relative to the weight of the flour) before you start to notice any significant effects or difference in taste.
I've made Tuscan bread a few times, it is salt free. It's pretty bland and tends to be very airy, because there's no salt to inhibit the yeast. I've eaten in a Tuscan restaurant, the bread is meant to be dipped in spicy sauces.
No, I'm not a food industry professional, I'm what most people would call a serious home baker, though in the past 4 years I have taken a week-long class in pastry making (pies, tarts, turnovers, etc) at the San Francisco Baking Institute and a week-long class in chocolate at the Chocolate Academy in Chicago. Both classes were Christmas presents from my sons.
By training I'm an engineer/computer analyst, with a BS in Computer Science from Northwestern and an MBA from Nebraska. I retired in 2016 after a 43 year career as a computer programmer, systems analyst and database manager.
I first learned to bake from my sister when I was about 9, helping her make bread and cinnamon rolls. But I didn't do much baking until about 24 years ago, when we got a bread machine. It took me about 6 years to outgrow the bread machine in terms of what I like to bake, these days most of my breads are kneaded in a Kitchenaid mixer.
About 15 years ago I started doing most of the cooking for our family, because I was telecommuting/working from home and my wife works at the University of Nebraska.
Last year I joined the Bread Baker's Guild of America, they have a lower membership rate for student/home bakers. I'm hoping to take some BBGA classes later this year.
Because of my engineering training, I'm something of an experimenter in the kitchen.
I haven't bought chicken stock in years, I just cut up a chicken, throw it in the pot to simmer, add aromatics and veggies (parsnips are a must!) and in a few hours I've got 5-6 quarts of chicken stock ready to be strained, plus boiled chicken ready for chicken soup or chicken salad. Leaving out the salt is no problem.
A new meat market in town can get chicken backs, but I'd have to buy a 40 pound box of them, at around 65 cents/pound. That'd make 4-8 large batches of stock, and I should be able to freeze them in 5 or 10 pound lots, ready to make the next batch. If you roast the chicken bones before simmering them, you get brown chicken stock, not usually used for soup but excellent when cooking and for sauces.
With my wife's allergies to garlic, red raspberries, curry and saffron (and probably a few I've forgotten to mention), eating out has been a challenge for years. During our Disney family vacation over Christmas whenever we went to eat my wife would have to check with the wait staff and often the chef came out to discuss what there was on the menu she could eat. I have to say that the Disney restaurants did a very good job trying to accommodate her, one of them even made a garlic-free version of their lobster mac and cheese for her.
Peter Reinhart has written several books on baking (I have at least 6 of them), and is a teacher of baking science at Johnson and Wales University in North Carolina. His book "The Bread Baker's Apprentice" won the James Beard Award for best cookbook. I helped test several of the recipes in his "Artisan Breads Every Day" book.
One of these years I hope to make it to the Asheville Bread Festival, where Peter is one of the regular lecturers. I've exchanged a number of emails with him, but haven't met him in person.
One slice of store-bought bread can contain 175-250 mg of sodium in it, depending upon the brand. That means just the bread in a sandwich can make up 1/3 of my daily sodium allowance.
So far I'm trying to stay well below the daily maximum on sodium, because a primary reason for the sodium and fluid limits is to reduce the amount of water in my body. In a week I've lost about 10 pounds, and I suspect virtually all of that is water weight.
I'm not sure organic flours are any better than ones that aren't certified as organic.
My daughter-in-law had a problem with wheat that caused her to break out in rashes, but she can control it with medications. But when she's here I try to minimize cooking and baking with wheat flour. She doesn't have a problem with rye or barley.
Doctors used to label all the wheat allergies as Celiac disease, but there are at least five different types of allergies or reactions to wheat products, and wheat is also suspected as being a trigger food for children with ADHD.
My potassium has been at the low end of normal, but if I start eating a lot more fresh fruits and vegetables, it should be fine. (I've been having a banana as my afternoon snack.)
I'm not really fond of squash or pumpkin. I did make spaghetti squash with meatballs several times this fall, but I'll have to start making my own low-salt marinara, the canned/jarred stuff is way too high in salt. Even most canned tomatoes have a lot of added salt. I didn't see any no-salt tomatoes at the store, I'm sure I can find them but they'll almost certainly be in small cans at a high price.
I do have a number of quart containers of frozen tomato sauce I made last summer, no salt in it yet.
In the summertime I can make ratatouille, which uses eggplant, summer squash and zucchini, but that's not something I usually make in the winter and I'll need to change my recipe, because I usually start by sweating the moisture out of the vegetables by salting them after they've been peeled and sliced.
The only rice cooker I have experience with is my Zojirushi, which is a full-size rice maker that can make a LOT of rice, though I seldom make much more than a small batch, because my wife doesn't eat much rice because of the carbs.
This is one of those set-it-and-forget-it cookers, no dials, just a switch to start the cooking cycle. The way it determines cooking time is by measuring the temperature, until the water boils off or is absorbed into the rice there's a limit on how hot it can get.
Blanche, I'm a bit curious as to what it is in the white flour that you're reacting to that doesn't show up with whole wheat flour. What brand/type of flour were you using, was it bleached and brominated? Nearly all packaged flour is enriched, including whole wheat flours.
I think the concept of yeast getting 'exhausted' or using up all the sugars in the flour is more myth than reality. I once tried making a bread where I let it bulk rise for about an hour 5 times, it was still rising fine, and the bread was excellent, a very complex flavor.
I've also made breads where the dough sat in the refrigerator for several days, taking out just what you need to make bread that day. I thought that on day 2 it had the best flavor, by day 4 it started to take on some characteristics of a sourdough, with a bit of a sourdough tang to it.
Punching the dough down every day is probably a good idea.
There are some pizza parlors that age their dough for 48 hours before baking it.
According to researchers, what happens on a microscopic level with whole grain breads is that the sharp edges in the bran cut the forming gluten chains, so you don't get a big gluten net to hold in air.
Peter Reinhart's Whole Grains Breads book has a number of 100% whole grain breads, but also a number of transition breads with increasing amounts of whole grain flours. The Broom Bread recipe in that book is 100% whole grain, it is excellent and rises fairly well, but it takes a long rise.
With whole grain breads you have to knead longer and allow extra rising time.
Another possibility is to add extra gluten by adding some vital gluten.
If gluten isn't your problem, you could also try some rye or barley flour recipes, they have some gluten but not as much as wheat flour. I found a 100% rye flour recipe online a few years ago, it takes some practice to not get a brick but it is still fairly dense, like a firm pumpernickel.
Welcome to My Nebraska Kitchen.
Today I made a big pot of chicken noodle soup, the only salt I added was 1/8 teaspoon in the noodles. The stock was from my freezer, and may have had some salt in it, but not a lot.
I used pepper, thyme, sage, dill, parsley and basil.
I used some chicken breasts from the freezer, I think it would have been more flavorful if it had some dark meat. I'm going to try adding some mushrooms to half of it for tomorrow.
Dinner tonight was boneless pork chops, with an orange-cranberry raisin sauce.
Agreed, a very nice looking star bread.
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