Hearty Whole Grain Bread

Ingredients:

  • 4 cups of warm water (110–115°F)
  • 3 packets of dry active yeast (1/4 ounce each)
  • 1/2 cup whole grain buckwheat flour
  • 1/2 cup whole grain barley flour
  • 1 cup whole grain rye flour
  • 4–5 cups whole wheat flour
  • 3/4 teaspoon of salt
  • Canola oil or canola oil spray, as needed
  • 1 cup of ground flax seeds (grind them in a coffee grinder, or buy milled flax seeds)
  • 1/2 cup sunflower seeds
  • 1/2 cup pepitas (pumpkin seeds)
  • 3/4 cup whole rolled oats
  • 1/2 cup wheat bran

 

Directions:

  1. Add 4 cups of warm water to a large bowl. Dissolve the yeast, and let it stand for a few minutes until bubbly. Add the seeds, oats, and wheat bran and stir.
  2. Add the buckwheat, barley, and rye flours to the water-yeast mixture, a half cup at a time, stirring after each addition. Then, add the whole-wheat flour one cup at a time, stirring, until the dough is dry enough to knead by hand. Make sure to mix in the salt with the last cup of flour, because adding salt will reduce the activity of the yeast.
  3. Place the bread on a cutting board or counter top and start kneading: Fold the dough in half towards you and push away with the heels of your hands. Turn the dough one quarter turn and repeat the process for about 10 minutes, until the dough is smooth, flexible, and not sticky.
  4. For the first rise, put the ball of dough in a bowl coated with oil (canola oil spray is very handy). To prevent drying, also coat the top of the dough with a thin layer of oil. Cover the bowl with a wet dish towel or plastic wrap, and let it rise in a warm environment until doubled in size, about 30 minutes. (Placing the bread in an oven with the light on works well. You can also let the dough rise on top of the oven as it is preheating.)
  5. Remove the dough from the bowl, fold the dough in half twice, and place it back in the bowl, covered, to let it rise a second time. After the second rise, deflate the dough by punching it gently. Carefully cut the dough into 2 or 3 equal pieces, and put each piece of dough in an oil-coated loaf pan.
  6. Bake at 300°F for 45 to 60 minutes. When your kitchen smells like fresh baked bread and the bread is done, remove from the oven, turn the bread out of the pans onto a rack, and cool the loaves completely.

 

Yields: 2 large loaves or 30 slices

Nutrition Information per Serving:

  • Calories: 150
  • Protein: 6 g
  • Carbohydrate: 25 g
  • Fiber: 6 g
  • Sodium: 55 mg
  • Saturated fat: 1 g
  • Polyunsaturated fat: 3 g
  • Monounsaturated fat: 1 g
  • Trans fat: 0 g
  • Cholesterol: 0 mg

 

(Recipe courtesy of the Harvard School of Public Health Nutrition Source)

 

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