Light and healthy breakfast? It is finally possible! Say goodbye to "sweet bombs", sugary and full of fat and cholesterol. With the vegan brioches that I propose, we will feel full of energy while maintaining lightness from the first hours of the day.
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Identity Card of the Recipe
- 268 KCal Calories per serving
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Ingrediants
For the leavening
- 3 g of dried brewer's yeast
- 5 g of brown sugar
- 150 ml of water
- 50 g of wholemeal flour
- 100 g of Manitoba flour
For the filling
- Organic food, without added sugars: 150 g of apricot jam
For the main pasta
- 40 ml of coconut oil
- Grated rind of untreated oranges
- Grated rind of untreated lemon
- 4 g of salt
- 100 g of brown sugar
- 80 g of Manitoba flour
- 80 g of wholemeal flour
Materials Needed
- Bowls
- Transparent film
- Wooden spoon
- Scale weighs food
- Baking tray
- Baking paper
- Pasta cutter or knife wheel
- Lemon grater or row
Preparation
- Prepare the leavening. In a bowl, collect the Manitoba flour with the whole wheat flour and a teaspoon of brown sugar. Add the dry yeast and mix with warm water with the help of a wooden spoon: you will get a very soft and sticky mixture.
The choice of flours
To obtain soft and very soft brioches, it is recommended to mix a part of wholemeal flour with Manitoba flour. That is a very strong flour capable of developing a lot of gluten in contact with liquids, the same one used to prepare seitan.
Dry brewer's yeast can be replaced with 9 g of fresh brewer's yeast or with a dose of mother yeast equal to 30% of the total weight of the flour.- Cover the bowl with cling film and let the mixture rest for an hour, near a heat source (eg radiator).
- When the leaven appears swollen and soft, proceed with shaping the main dough. In a larger bowl, collect the Manitoba flour and wholemeal flour, flavor with grated orange and lemon zest, then add the brown sugar, coconut oil and leaven. Knead quickly, then add the salt: work the dough for about ten minutes, adding a spoonful of flour if necessary to obtain the ideal consistency.
Some alternatives
As an alternative to cane sugar, you can use barley malt or agave / maple syrup.
Those who do not like to use coconut oil may prefer corn oil or another light oil. Extra virgin olive oil is not recommended due to its particularly intense and decisive flavor.- Put the dough in a bowl, cover with cling film and let it rise again in a warm environment (eg.oven warmed but turned off), until the dough triples in volume (3-4 hours).
- After the necessary time, resume the dough and, gently, open it on the floured work surface with the help of your fingertips: you will have to obtain a disc with a diameter of about 30 cm.
- With a pastry wheel, cut the disc into 8 wedges.
- Fill the base of each triangle with a teaspoon of organic jam with no added sugar, then roll up the clove starting with the filling. Finally, fold the ends inwards to give the typical croissant shape.
- Arrange the croissants on a plate lined with parchment paper and let them rest again in a warm environment, sheltered from drafts for an hour or until they appear swollen and soft.
- Preheat the oven to 190 ° C (static): bake the wholemeal brioches for 15-20 minutes.
- Turn off the oven and allow to cool: vegan croissants can be kept for 2 days in a plastic bag. There are two possibilities for storage in the freezer: the brioches can be frozen raw (before the last leavening) or after cooking. In the first case, to cook them they must be left at room temperature for 10-12 hours, until they resume. leavening, before being cooked.In the second case, just let them thaw slowly in the fridge overnight and heat them slightly to savor their taste and texture.
Alice's comment - PersonalCooker
Vegan croissants retain the flavor of traditional croissants, with a rustic note that gives them an edge. Try them with other fillings: they are special with vegan custard or vegan hazelnut cream. Those who wish can fill them even after cooking, introducing the filling with a pastry syringe with a long spout.Nutritional values and Health Comment on the recipe
ATTENTION! The values opposite are obtained by chemical translation of the raw dough and the jam-based filling with reduced added sugar content.
Soft Vegan Brioches are foods that belong to the group of baked desserts.
They have an average energy intake, mainly provided by carbohydrates, followed by lipids and finally by proteins.
Carbohydrates are mainly complex, saturated fatty acids and peptides of medium biological value.
Fibers are present in high quantities, while cholesterol seems absent.
Despite being “lighter” than traditional ones, Soft Vegan Brioches are not particularly suitable in the diet for overweight, hypertriglyceridemia, hyperglycemia and type 2 diabetes mellitus; despite the absence of cholesterol, the quantity of saturated fats makes them unsuitable even for the hypercholesterolemic diet.
They contain gluten and are not suitable for celiac disease.
They do not contain lactose and are suitable for nutrition for this type of food intolerance.
The abundance of fiber could increase intestinal peristalsis.
The recipe is relevant to the lacto-ovo vegetarian and vegan philosophy.
The average portion as a breakfast food is 40g of pasta + 10g of jam (about 135kcal).
