All proverbs should be interpreted allegorically. Have you ever wondered why it is said "to earn one's bread every day"? Bread has been a foundation of human nutrition since time immemorial and the proverb goes like this precisely to emphasize the importance of bread. So today I would like to prepare a special bread with you, which stands out for its extraordinary supply of dietary fiber: wholemeal bread.
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Identity Card of the Recipe
- 226 KCal Calories per serving
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Ingrediants
For the leavening
- 100 g of wholemeal flour
- 100 ml of water
- 10 g of brewer's yeast
- 1 teaspoon of brown sugar
For the main dough
- 400 g of wholemeal flour
- 12 g of salt
- 2 tablespoons of extra virgin olive oil
- 200 ml of water
Materials Needed
- Bowls
- Pastry board
- Wooden spoon
- Transparent film
- Scale weighs food
- Baking plate
- Baking paper
- Rolling pin
- Pizza knife or wheel
Preparation
- First prepare the leaven by mixing the wholemeal flour with the brewer's yeast dissolved in the water softened with the cane sugar: a thick batter must be formed.
Alternatively
it is possible to prepare a poolish with wholemeal flour. In this case, it is recommended to mix 100 g of wholemeal flour with 2 g of brewer's yeast dissolved in 100 ml of water. Let the poolish rest for 2 hours before use.- Cover the bowl with cling film and leave to rise for an hour until superficial bubbles form.
- Now prepare the main dough by mixing the remaining wholemeal flour with the oil, the water, the salt. Add the leaven (which will have assumed a swollen and foamy consistency) and knead the dough vigorously with your hands.
- Return the dough to the bowl and cover with cling film. Leave to rise for 3 hours or until the dough has tripled in volume.
- Remove the swollen dough from the bowl and spread it on the pastry board with the help of a rolling pin, to form a rectangle with an approximate size of 30X40 cm.
Did you know that
To facilitate the operation, it is possible to roll out the dough between two sheets of baking paper.- From the rectangular sheet obtain 8 strips of dough: wrap each ribbon on itself, taking care not to over tighten it.
- Place each bun on the baking plates, with the end facing down to prevent it from opening during leavening or baking.
- Let rise again for 40-60 minutes until the rolls are puffy.
- Bake in a static oven, preheated to 200 ° C, for 20-25 minutes.
- Leave to cool on a wire rack and serve.
Alice's comment - PersonalCooker
Bread is a pleasure that never fails on our tables: in short, we Italians - needless to hide it - are greedy for bread! Even better when it is wholemeal and homemade with genuine and safe ingredients.Nutritional values and Health Comment on the recipe
Wholemeal bread is a food rich in fiber and with a lower glycemic index than common white bread. The protein fraction is not high, even less the lipid one, while the energy prevalence is borne by complex carbohydrates. Wholemeal bread is more suitable than the common one in the diet of the type 2 diabetic, the overweight subject and in the diet against constipation.
