Basic Healthy Recipe

Smart Wholemeal Spelt Roll

5
Average: 5 (11 votes)
(11 votes)
Smart Wholemeal Spelt Roll

Smart wholemeal spelt roll - Homemade bread roll: Oh how it smells in the kitchen. Photos: Iris Lange-Fricke

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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
200
calories
Calories

Healthy, because

Even smarter

Nutritional values

Spelt - the old grain is related to wheat, but contains a little more protein and minerals. In particular, the grains are a good source of tryptophane. This is a vital amino acid that has a mood-lifting effect. It can be converted into serotonin in the brain.

With this basic recipe for wholemeal spelt rolls you can bake different varieties: Sesame seeds, pumpkin or sunflower seeds also serve as topping. Nuts, dried fruit or chocolate chips taste good in the dough. Dried tomatoes, olives or shredded carrots make it hearty. There are no limits to your imagination.

1 roll contains
(Percentage of daily recommendation)
Calorie200 kcal(10 %)
Protein7 g(7 %)
Fat2 g(2 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.6 mg(5 %)
Vitamin K1 μg(2 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.1 mg(7 %)
Folate50.4 μg(17 %)
Pantothenic acid0.6 mg(10 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium216 mg(5 %)
Calcium19 mg(2 %)
Magnesium65 mg(22 %)
Iron4 mg(27 %)
Iodine0.6 μg(0 %)
Zinc1.6 mg(20 %)
Saturated fatty acids0 g
Uric acid61 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
10
Ingredients
1 ½ cups Spelt flour
1 cup Spelt flour
1 teaspoon salt
8 teaspoons instant Dry yeast
½ teaspoon Raw cane sugar
1 ½ cups Oat Milk
1 tablespoon Oats
1 teaspoon Poppy seeds
How healthy are the main ingredients?
OatsSpelt flourSpelt floursaltOat Milk
Preparation

Kitchen utensils

1 Bowl, 1 Hand mixer

Preparation steps

1.

Mix flour with salt, add yeast and sugar and knead with 1.5 cups oat milk to a smooth and elastic dough. Cover the dough and leave to rise in a warm place for half an hour to an hour.

2.

Then knead again. Cut the dough in half and roll into two long sausages and divide each into five pieces. Form the pieces into balls and place them on a baking tray covered with baking paper. Make a slight cut in the middle with a knife, brush with the remaining oat milk and sprinkle with oat flakes and poppy seeds.

3.

Let the dough pieces rest for another 30 minutes in a warm place. Preheat the oven to 200°C / 400°F (convection 180°C/ 375°F). Then put the tray in the oven and place a fireproof container with some water on the bottom of the oven. Bake the rolls for about 20 minutes until they are golden yellow. Then take them out of the oven and let them cool down.