alt="High fibre whole grain bread"

High Fibre Health Bread

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Here is my go to bread, for daily use. Very high in fibre and low in gluten. Basically super healthy. It is a small compact loaf,  because of the low gluten it doesn’t rise like other breads which makes it a small compact loaf. But one slice is an equivalent to a normal sized slice of bread, only ten times healthier. No bloating, just pure grains and goodness.

Makes 1 small loaf

Needed : 8 Inch x 4 Inch Loaf Pan

Ingredients;

1 C. + 2 tbsp.  milk of choice, warm about at 100 ° F

2 tsp. Yeast

1 tbsp. Organic Coconut Sugar

2 C. Dark Rye Flour

1 C. Plain Spelt Flour

1/4 C. Oat Fiber

1/4 C. Ground Flaxseed

1 tsp. Pink Himalayan Salt

2 tbsp. Extra Virgin Olive Oil

1/2 C. Cooked Rye or Organic Spelt Berries

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Method;

In a bowl, mix the warm milk with the sugar, add the yeast and stir to dissolve. Let sit for 5 to 10 minutes until frothy. Add the olive oil.

In the bowl of your mixer fitted with the hook attachment, place the flours, the fibre and flax. Stir to mix a little.

When the yeast mixture is ready pour is slowly into the bowl with the flour. With the machine running on low. Once the yeast liquid is mixed in add the salt.

Knead for ten minutes on medium. The last minute add the whole cooked grains and mix in gently with the machine on low.

Turn out the dough, Knead a little and form in to a ball. Place in an oiled bowl and cover with oiled cling film. Let rise for at least two hours. Although is doesn’t rise much leave for this amount of time.

After this time, place the dough into the oiled baking tin, sprinkle over some oat fibre if you like. Cover loosely with oiled cling film and leave to rise again for 30 minutes.

Meanwhile pre heat the oven to 375 ° F / 190 C

Place the tin in the middle of the oven on  a rack, bake for about 40 minutes. Tap to see if it sounds hollow after this time. Remove from oven and leave to cool completely before slicing.

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Rye/Spelt bread

Being a bit of a carb addict, I struggle daily to keep my bread consumption to a minimum. I don’t want to eat wheat. Not that I am gluten intolerant but I know that the wheat we consume today is a far cry from the original grain from 50 years ago. It has been terribly manipulated to “feed the world” and now we are stuck with a grain that does more harm than good. It inflames our bodies, causes our guts to leak, and it triggers autoimmune diseases just to mention a few. When I stopped eating wheat some years ago I had significantly less abdominal pain and less abdominal bloating almost straight away.

Now a days I bake my own bread, mostly because I want to know what I am eating. It takes fairly little time once you get the hang of it, and I don’t add as much salt. If you do like the salty flavour you could add some nutritional yeast to the recipe together with the salt I use, which is usually half the amount you are used to. Do give it a try, it is so much healthier than store-bought bread.

2  C. Whole grain Rye flour

2 1/2  C.  plain Spelt flour

2 tsp. instant yeast

1/2 tsp. salt

1 1/4 C. luke warm water

1/2 C. leftover black coffee, at room temperature. Either regular or decaf.*

1 tbsp. cocoa powder*

1 tbsp. coconut sugar

1 egg beaten for glazing (omit for vegans)

1 tbsp. oat flakes for decorating

optional: 1 tbsp. nutritional yeast, add with flour.

Add ins: 1 tbsp. whole flax seed, poppy seeds, sunflower seeds

In a mixer fitted with the hook attachment, mix the two flours, the yeast, the cocoa, the sugar, the water and the coffee. Add seeds if you want. Mix on low for about five minutes, then add the salt. Now knead on medium speed for about ten minutes. Remove the dough, form a ball and put it to rest in an other bowl sprayed with some oil and cover with a damp cloth or some cling film. Leave to rise for two hours.

Now take the dough out of the bowl and spray the kneading surface with cooking spray. Knead briefly until it has a smooth even consistency (this will only take several turns of the dough to accomplish).  Place in greased loaf pan, brush with beaten egg and sprinkle over the oats.  Let rise in warm place until doubled. Bake at 375ºF for 25-30 minutes. To check if it’s ready tap on the bread, it should sound hollow.

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*The coffee and cocoa may sound odd in a bread recipe, you don’t really taste either one much, it just gives it a nice color and the cocoa does give it a velvety texture. You’ll see.