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Subway Bread Ingredients

2 1/2 tablespoons active dry yeast

2 tablespoons sugar

2 cups warm water

1/3 cup grapeseed oil

4 cups whole wheat flour

2 cups white flour

1 tablespoon salt

1 tablespoon vital wheat gluten

Instructions

Combine yeast and sugar. Pour warm water over the top and let proof for 10 minutes.

Add oil, salt, and two cups of whole wheat flour. Mix in a large stand mixer with your dough hook, or with a regular mixer with as much of the flour as the mixer can handle.

If using a stand mixer, add the rest of the whole wheat flour and then the white flour and knead in the bowl for about 5 minutes. If not, mix in as much flour as your mixer can handle, then take it out of the bowl and knead by hand for 10 minutes.

Place dough in a lightly-greased bowl. Cover with plastic wrap and let rise for about one hour.

Punch dough down and divide into eight pieces.

Roll each half into loaf-shapes.

Place loaves onto two large baking sheets lined with parchment paper or a well greased mini loaf pan.

Cover the eight loaves and allow to rise for about an hour.

Preheat oven to 350 degrees Fahrenheit.

Cook for 25 minutes, or until the top of the loaves are golden brown.

Vegetable options

Green peppers, chopped

Shredded carrots

Avocado

Jalapenos

Spinach

Roasted Red peppers

Pickles

Banana Peppers

Lettuce, shredded

Tomatoes, chopped

Cucumbers, thinly sliced

and Olives, chopped (sliced would work too)

After baking, we took out our veggies for the sandwiches. We used (from top to bottom):

Green peppers, chopped

Shredded carrots

Avocado

Jalapenos

Spinach

Roasted Red peppers

Pickles

Banana Peppers

Lettuce, shredded

Tomatoes, chopped

Cucumbers, thinly sliced

and Olives, chopped (sliced would work too)

To make our sandwich bar just like Subway's, we had two things in mind. One, to make our hoagie rolls. And second, to find as many veggie toppings as we could come up with.

Our bread, we adapted this recipe from Copycat Recipe Guide (and replaced the regular flour with whole wheat flour and the soybean oil with Grape Seed Oil)- Our full recipe is below.

We then baked our bread in a mini loaf pan- because we like small things! You don't need a loaf pan. You can also divide your bread into 8 logs and bake it on a cookie sheet.

Nutrition panels can be confusing, but if you know how to read them they’re a useful source of information to help you make comparisons before you buy. It is important to look at the food as a whole rather than making purchasing decisions based on just one nutrient alone.

There are four main nutrients to look out for when shopping for foods:

Kilojoules

Sodium (salt)

Fibre

Saturated and Trans Fat

The main benefit of the nutrition panels is to compare the nutrient content of different varieties of similar foods. The quantity per 100 gram column is best when comparing similar products across different brands. The 'per serving' value allows you to understand nutrients in the amount in a serve.

Nutrients that are always listed in the panel are: energy (kilojoules), protein, fat (total), saturated fat, carbohydrate (total), sugars and sodium. Additional nutrients such as vitamins and minerals are also listed, usually to support any nutritional claims the product is making.

Let’s take a closer look at this nutrition information panel for cereal bars.

Look for ‘Sugars’ on the Nutrition Information Panel of your product label. ‘Sugars’ is a total of added sugars and naturally occurring sugars.

The Heart Foundation recommends that Australians limit their intake of foods containing high amounts of added sugars. There are many names for added sugars, so look in the ingredients list for: sucrose, glucose, high fructose corn syrup, maltose, dextrose, raw sugar, cane sugar, malt extract and molasses.

Sugars occur naturally in fruit (fructose) and dairy foods (lactose). So while low fat milk may have higher levels of naturally occurring sugar (lactose), you’re also getting the goodness of calcium, protein and other nutrients. Other low fat dairy products and fresh or dried fruit can be higher in naturally occurring sugar and still be nutritious when eaten as part of a balanced diet.

When a product label says ‘No Added Sugar’ the product may contain naturally occurring sugars e.g. lactose (milk sugar) and fructose (fruit sugar), but no additional sugars have been added to the product.

Made up of mostly added sugar or saturated fat, a chocolate bar or soft drink is rightly considered to be a poor food choice because it’s also low in nutrients so all it gives your body is kilojoules with few nutrients.

Foods with the Tick must meet strict levels of kilojoules. As sugar provides kilojoules, this limits the amount of sugar that a Tick product may contain.

In Australia, the latest government recommendations do not specify a daily limit for carbohydrate, sugar or added sugar intake. However for the prevention of heart disease and other chronic disease, it is suggested that all carbohydrate intake be between 45%-65% of your daily energy intake.

What are carbohydrates?

Many people think of rice, potatoes and pasta as 'carbs' but that's only a small part of the huge range of foods know as carbohydrates. All fruit and vegetables, all breads and all cereal products are carbohydrates as well as sugars and sugary foods.

Choosing the healthier carbs is commonsense. Fresh fruit and veggies, wholegrain breads, wholegrain cereals and pasta and rice are all healthy foods and form part of a healthy eating pattern.

Foods with high added sugar such as sweets, soft drinks and cordials as well as pastries, cakes and biscuits are less likely to have nutritional benefit, so are best restricted to only once a week.

Healthy heart tip

Rather than making choices based on sugar content alone see what else a food offers nutritionally. Look for high fibre and calcium and foods low in saturated fat and sodium.