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Deepstop’s Homemade Health Bread Recipe November 5, 2008

Posted by Chris Sullivan in Fitness and Nutrition.
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OK this is a bit of a stretch for a diving blog but I’m covering some diving fitness topics for people who are getting on a bit and this is my answer to my doctor’s orders to get more fibre. I’m also flat out with work and don’t have time right now to take the pictures for my next real post.

The basic recipe goes like this: Take 6 cups of whole wheat flour in a large bowl and put it in the oven on its lowest temperature (150 deg F on mine). While everything is warming up, put 1 cup of lukewarm (barely warm to the touch) water in a small bowl and add two tablespoons of active dry baking yeast, then 1 teaspoon of molasses (you can use sugar instead of molasses if you like). Cover, and keep warm while the yeast activates and gets frothy. It needs about 10 minutes to do this, although you can leave it a bit longer if you like. I put the bowl into a larger bowl of warm water to help maintain the temperature.

Take the flour out of the oven and dump in the yeast mixture. While using one hand to mix, add lukewarm water until the mixture has the consistency of cake batter. If you don’t make cakes it is kind of squishy and will ooze through your fingers when you squeeze it. I use one hand so I have a clean other to do other things like adding water.

Divide into two and put each lump into a high-sided greased (I use about ½ tsp of butter per pan) and floured pan. Put these back into the warm oven and wait 20-30 minutes while the mixture rises to just over the top of the pan (it might not make it that far, and that’s OK). Then crank the oven up to 400 deg F and back bake for about 45-50 minutes.

Remove the pans from the oven and after 5 minutes slide a knife around all 4 sides and the bread should then drop easily onto a cooling rack. Simple! No kneading at all.

I’ve modified the recipe lately so that instead of 6 cups of flour I use: 2 cups whole wheat flour; 2 cups rye flour; 1 cup wheat bran; 1 cup oat bran, ½ cup ground flax seeds. This bread won’t rise as well and will be more dense, but carries a ton of fibre!

I did a nutritional analysis on this bread and assuming 12 slices per loaf a slice has 107 calories and the following nutritional values, in grams, with zero cholesterol, of course.

Protein

Carbs

Sat Fat

Mono Fat

Poly Fat

Sodium

Potassium

Magnesium

Calcium

Fiber

4.94

20.57

0.27

0.46

1.37

2.58

226.08

80.32

24.16

6.43

Just 3 slices will reach my doctor’s recommendation for fiber intake. 5 slices will reach some of the more aggressive recommendations I’ve read on various reputable health web sites.

It tastes great when fresh, but after a day or two I always toast it. It will last at least a week in the refrigerator, but it is too moist to sit at room temperature for more than about 3 days without going mouldy.

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Comments»

1. deepstop - December 17, 2008

Recently I’ve gone even more extreme on this recipe and doubled the bran (both kinds). The bread comes out about the same size but is denser, because the wheat content is 1/4 instead of 1/3.

Now a slice has the following – a big increase in fibre but the calories only go up to 121:

Protein=5.97
Carbs=24.61
Sat Fat=0.33
Mono Fat=0.56
Poly Fat=1.530
Sodium=2.77
Potassium=275.87
Magnesium=103.90
Calcium=28.10
Fibre=8.04

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