Spelt Bread with Popped Amaranth
Healthy, because
Even smarter
Nutritional values
Parsnips, which are rich in potassium, ensure a balanced fluid balance and relieve the heart and circulation in a natural way. The swelling agent pectin promotes digestion and keeps you full for a long time. Various essential oils offer protection against bacteria and are good for a sensitive stomach.
The small sesame seeds with their calcium and phosphorus content are real bone strengtheners and keep the skin beautiful and wrinkle-free with vitamin E, which acts as an antioxidant.
In order to have some of the home-baked bread for a longer period of time, it should be stored optimally. At room temperature and with sufficient air circulation, for example in a bread box, it stays fresh for a few days.
When sliced, the tin loaf is easy to freeze and can be enjoyed at a later date.
(Percentage of daily recommendation)
| Calorie | 3,716 cal. | (177 %) | ||
| Protein | 139 g | (142 %) | ||
| Fat | 68 g | (59 %) | ||
| Carbohydrates | 626 g | (417 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 94.7 g | (316 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 14.5 mg | (121 %) | ||
| Vitamin K | 63.6 μg | (106 %) | ||
| Vitamin B₁ | 5.9 mg | (590 %) | ||
| Vitamin B₂ | 3.3 mg | (300 %) | ||
| Niacin | 68.6 mg | (572 %) | ||
| Vitamin B₆ | 3.3 mg | (236 %) | ||
| Folate | 2,861 μg | (954 %) | ||
| Pantothenic acid | 17.8 mg | (297 %) | ||
| Biotin | 185.7 μg | (413 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 6,121 mg | (153 %) | ||
| Calcium | 652 mg | (65 %) | ||
| Magnesium | 1,325 mg | (442 %) | ||
| Iron | 92.5 mg | (617 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 37.5 mg | (469 %) | ||
| Saturated fatty acids | 16.4 g | |||
| Uric acid | 1,793 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 79 g |
Ingredients
- Ingredients
- 200 grams Parsnips
- 150 milliliters Apple juice
- 700 grams Whole Grain Spelt Flour
- 2 packets Dry yeast
- 1 tsp salt
- 40 grams Sesame seeds
- ½ tsp ground Fennel
- butter (for greasing)
- Pastry flour (for dusting)
- 1 Apple
- 50 grams popped Amaranth
- 75 grams Oats
Preparation steps
Peel, rinse and coarsely chop the parsnips. Heat the apple juice with 100 ml (approximately 1/2 cup) water. Add the parsnips and cook for about 15 minutes, until tender. Press through a potato ricer or food mill, mix with 150 ml (approximately 2/3 cup) water and let cool.
Mix the flour, yeast and salt. Add the sesame seeds and ground fennel seed. Mix in the parsnips and quickly knead until homogenous. If necessary, add a little water. Cover the dough and let rise for about 1 hour in a warm place, until doubled in bulk.
Grease and flour a loaf pan. Rinse the apple, pat dry and grate. Knead into the dough along with the amaranth and oats. Shape into a log, place in the mold and let rise, covered, for 30 minutes.
Preheat the oven to 200°C (approximately 400°F).
Bake the bread for about 1 hour. Let cool for 15 minutes in the pan then invert onto a wire rack and let cool completely.
