Whole Grain Bread

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Whole Grain Bread
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Health Score:
71 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 4 h.
Ready in
Calories:
3514
calories
Calories

Nutritional values

1 bread contains
(Percentage of daily recommendation)
Calorie3,514 cal.(167 %)
Protein129 g(132 %)
Fat22 g(19 %)
Carbohydrates684 g(456 %)
Sugar added3 g(12 %)
Roughage136.3 g(454 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E14.6 mg(122 %)
Vitamin K0 μg(0 %)
Vitamin B₁5.5 mg(550 %)
Vitamin B₂3.7 mg(336 %)
Niacin74.2 mg(618 %)
Vitamin B₆4.7 mg(336 %)
Folate2,718 μg(906 %)
Pantothenic acid19.3 mg(322 %)
Biotin154.5 μg(343 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0 mg(0 %)
Potassium5,468 mg(137 %)
Calcium407 mg(41 %)
Magnesium1,230 mg(410 %)
Iron42.4 mg(283 %)
Iodine55 μg(28 %)
Zinc37.6 mg(470 %)
Saturated fatty acids3.2 g
Uric acid1,246 mg
Cholesterol0 mg
Complete sugar19 g

Ingredients

for
1
Ingredients
500 grams Whole Grain Rye Flour
500 grams Whole wheat flour
1 cube fresh Yeast
1 pinch sugar
1 packet liquid Sourdough (150 grams or 5 ounces, from a health food store)
2 Tbsps coarse Bread spice
1 tsp salt
How healthy are the main ingredients?
Whole wheat floursugarsalt

Preparation steps

1.

Gather all ingredients and let stand at room temperature so that they are all equal.

2.

Mix rye flour in a large bowl, create a well in the center, pour crumbled yeast into well and sprinkle with sugar. Pour in 150 ml (approximately 1/2 cup) of water. Sprinkle with flour to make a paste-like substance. Cover and let rest for about 15 minutes in a warm place. Yeast should bubble.

3.

Mix in remaining flour and add 350 ml (approximately 1 1/2 cups) of water, sourdough starter, bread spices and salt. Knead well in bowl and then transfer to a floured work surface. Knead again with hands for about 5-10 minutes or until dough is smooth and elastic. Place dough back in bowl, cover and let rest for about 1 1/2 hours or until volume has doubled.

4.

Place dough again on a floured surface and knead. Form into a loaf shape, sprinkle with flour and leave to rise again for 30 minutes. Brush surface with water and prick several times with a fork. Let rest for about 15 minutes or until surface cracks. Preheat oven to 230°C (approximately 450°F).

5.

Place loaf in an oiled baking tin and lightly dust with flour. Bake in oven for about 15 minutes. After 15 minutes, reduce temperature to 200°C (approximately 400°F) and bake for 1 hour. Remove from oven and cool. Slice to serve.

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