Everything about the valuable wholemeal bread

Whole grain bread made from whole grain. Image source: Smileus / Shutterstock.com

On Whole grain bread may only call itself that if it is too at least 90% wholemeal flour consists. Everything else is mixed bread. Most bakers give their breads imaginative names like "Powerbrot" or "Kraftkorn" and so on.

However, these healthy-sounding names do not promise wholesome bread made from whole grain, they do not have to be real wholemeal bread.

Many believe that whole grain bread can be recognized by its dark color and the many grains on and in it. This is wrong because just because a bread is dark and has a few grains on the crust, it is far from being whole grain bread.

In bakeries, bread made from extract flour is also often colored dark with malt to give the customer the impression of a healthy whole-grain bread. Terms like "fitness bread" do the rest to give the appearance of a healthy whole grain bread.

So the next time you visit the bakery, remember to ask exactly which wholemeal bread actually contains wholemeal!

Nutritional values ​​in whole grain bread

Did you know that until the 19th century only wholemeal bread was baked? Only later did the wholemeal bread become the chic white bread. The reason was that Whole grain flour made from whole grain is not stable due to the high fat content of the germ. It will go rancid in a few weeks.

The fat-containing germ of the grain was finally removed and at the same time the edge layers of the grain, which were deemed worthless, were removed durable white flour was created.

However, the germ and the outer layers contain valuable vital substances that are essential for health.

carbohydrates

A bread consists of 50% carbohydrates, which are an important source of energy. The majority of the carbohydrates in bread is starch. Only about 2-3% of these are simple sugars.
Because of the high fiber content wholemeal breads are particularly useful for digestion. That is why wholemeal bread fills you up faster than white bread and that Blood sugar levels rise much more slowly than other breads.

protein

The protein content in the bread is between 5-8% and therefore whole grain bread is alongside meat and dairy products important protein supplier.

fats

Bread is a very low-fat food. 100 g whole grain bread provide around 120 kcal, of which only 1.2 g is fat.

vitamins

B vitamins: mainly occur in the outer layers of the grain, which is why the Content decreases sharply with increasing degree of grinding. B vitamins act as coenzymes in important metabolic reactions and are therefore significantly involved in energy production.

Vitamin E.

Vitamin E protects the cell walls with its antioxidant effect and plays an important role for the skin, muscles, nerves, heart and circulation. The effect as an antioxidant is also known in the food industry. Fats and oils have long been fortified with vitamin E to protect them from peroxidation (chemical conversion of fats). Vitamin E is also said to function as a natural blood thinner.

minerals

Calcium: as an important component / building block
of bones and teeth.

Potassium: is needed to regulate the water balance, to balance the acid-base balance and to stimulate the muscles and nerves.

magnesium: important for energy metabolism and for muscle function; it is also part of bones and teeth

iron: we need for blood formation and for the transport of oxygen into the cells.

trace elements

Selenium: to protect the cells from damaging influences by oxygen and radicals.

Zinc: To stabilize our immune system.
Manganese: as part of an antioxidant and important for the building of bones.

Nutritional value for whole wheat bread on 100g

  • Calories – 293
  • Fat content – 3.3g
  • Saturated fatty acids – 0.7g
  • Polyunsaturated fatty acids – 1.4g
  • Monounsaturated fatty acids – 1.4g
  • Cholesterol – 1mg
  • Sodium – 621mg
  • Potassium – 285mg
  • Carbohydrates – 54g
  • Dietary fiber – 2.3g
  • Sugar – 4.1g
  • Protein – 11g
  • Vitamin A – 4 IU
  • Vitamin C – 0.3mg
  • Calcium – 100mg
  • Iron – 3.9mg
  • Vitamin D – 0 IU
  • Vitamin B6 – 0.1mg
  • Vitamin B12 – 0.1 µg
  • Magnesium – 38mg

For comparison, the nutritional values ​​of bread made from wheat extract flour to 100 g

  • Calories – 265
  • Fat content – 3.2g
  • Polyunsaturated fatty acids – 1.6g
  • Cholesterol – 0 mg
  • Sodium – 491 mg
  • Potassium – 115 mg
  • Carbohydrates – 49 g
  • Dietary fiber – 2.7 g
  • Sugar – 5 g
  • Protein – 9 g
  • Trans fatty acids – 0 g
  • saturated fatty acids – 0.7 g
  • Vitamin A – 1 IU
  • Calcium – 260mg
  • Vitamin D – 0 IU
  • Vitamin B12 – 0µg
  • Vitamin C – 0mg
  • Iron – 3,6mg
  • Vitamin B6 – 0.1mg
  • Magnesium – 25mg

Healthy whole grains for diabetics

The dietary recommendations of a diabetic no longer differ from those of a healthy person. Foods that have lots of simple carbohydrates included, such as sweet pastries and breads made from flours, should only be eaten in very limited quantities by diabetics.

Complex carbohydrates – e.g. B. Starch – are made up of many sugar components. It is therefore also known as multiple sugar. Bread and rolls contain a lot of starch. she must can be broken down into simple sugars with the help of digestion, before they can enter the bloodstream.

As a result, blood sugar levels rise more slowly and less strongly.
This positive effect is due to the Dietary fiber contained in the flour reinforced. she dampen the rise in blood sugar levels.

Whole grain breads contain a particularly large amount of fiber, Contained meal powders and flours with a high number of types. Diabetics should therefore choose foods with a high content of complex carbohydrates and fiber, e.g. B. Whole Wheat Breads.

Life extension through whole grain bread

A 2015 Harvard School for Nutrition study demonstrated that whole grain consumption was Can significantly reduce risk of serious cardiovascular problems. Since cardiovascular diseases are the number one cause of death for the older population, regular consumption of whole grains is expected to extend their lifespan.

The large-scale study was published in the specialist magazine JAMA Internal Medicine published and included data from more than 74,000 women and over 43,000 men consuming whole grains from 1984 to 2010.

In addition, it has been observed that regular consumption of whole grains positive effects on blood pressure, blood sugar and cholesterol levels may have.

Figure: Cardiovascular system, which is supported positively by eating whole grain products.

Gluten – the evil in bread?

Gluten, as the glue protein in bread is called, is increasingly causing many ailments and illnesses.

Indigestion, skin diseases, stomach problems. Indeed – only about 0.5% of the population really suffer from gluten intolerance! This disease is called celiac disease.

It almost seems like it has become chic to have gluten intolerance. You shouldn’t be misled here, and not every trend has to go along.

The health value of whole grain bread should not be underestimated. So if you don’t really have celiac disease, it would be worth trying to add good, healthy whole grain bread to your diet.

Indigestion caused by whole grain bread?

Some critics of whole grain bread believe that whole grains are harmful. Some of their ingredients are said to interfere with healthy bowel function and digestive problems. They are said to be:

  • Lectins (which promotes inflammation of the mucous membrane)
  • Enzyme inhibitors (which delay digestion)
  • Phytic acid (which inhibits the absorption of minerals)

Lectins are protein substances that protect plants from natural enemies. Animal experiments with mice have shown that very large amounts of these proteins. Inflammation of the intestinal mucosa can lead to very large amounts of these proteins, which has resulted in experiments on mice. However, the experimental animals received such high amounts of lectin that they cannot eat at all with a normal diet. In addition, most lectins lose their activity when cooking, roasting or baking.

Incidentally, the proteins are found in almost all plant-based foods such as legumes, tomatoes, onions, potatoes, nuts or even bananas!

Enzyme inhibitors are said to block the complete digestion of starch in the intestine and thus promote fermentation processes in the intestine. But they too are destroyed by heating and are found in many plant foods. she cause the starch to be absorbed slowly into the body and converted into blood sugar, so they have a health-promoting effect. This prevents cravings and protects against dangerous blood sugar spikes.

Phytic acid is found in all plant seeds. It can bind minerals such as iron and zinc in the intestine and is therefore said to hinder the supply of these important minerals to the body. Strangely enough, white flour products contain no iron or zinc at all instead of whole grain bread.

In order to prevent possible digestive problems from whole grain bread and whole grain products, you should change your diet slowly. There are fine wholemeal breads from finely ground wholemeal without additional grains. It is easier to chew and easier to digest. These make the changeover easier for you and after a short time you will no longer want to miss the taste of good whole grain bread.

Digestive problems from wholemeal bread are short-term and will go away quickly once your intestines get used to it. Try your hand at the diverse range of your baker, but always ask for “real” whole grain bread!

Lose weight with whole grain bread

Whole grain bread has one much higher saturation effect than bread made from extract flour. You automatically eat less and are full for much longer. You don’t get hungry again so quickly because whole grain bread contains a lot of fiber, which prevents the sugar it contains from entering the bloodstream much more slowly and causing the insulin level to rise much less.

At a Penn State University study Researchers found that after 12 weeks, the group of people who wanted to lose weight and, in addition to the diet plan, were mainly consuming whole grain and whole grain cereal products lost more belly fat than the participants in the other group. Adipose tissue on the abdomen is considered a special health risk. The blood analyzes also showed that an average of 38% less of a certain inflammation marker circulated in the blood of the whole-grain subjects. High levels of this molecule are considered a risk of high blood pressure, diabetes and cardiovascular diseases.

This is the first study that can demonstrate that a Dieting with lots of whole grains, including whole grain bread, can lead to weight loss while reducing the risk of chronic diseases.

So if you want to lose weight, you should definitely use the healthy whole grain version. Eat whole grain bread and become slim and healthy.

Another reason why whole grain bread makes you slim: those who chew well stay fit and slim! But that only works with natural, wholesome food. The first step in the digestive process takes place in chewing: while the food is crushed and saliva is added, it is also enzymatically broken down. An old saying goes with good reason: "Well chewed is half digested".

But how can you chew white bread that is almost melting on your tongue? Unfortunately, these are without any fiber, so high in calories and compressed that, although the stomach is only filled to a third and you still feel no satiety, the corresponding amount of calories for a meal has already been far exceeded. You no longer chew, you gulp down what you can no longer chew or have to chew. When you are finally full, you have mostly consumed a multiple of calories.
The situation is completely different for whole grain bread made from natural grain. The more fully-fledged bread is, the healthier and tastier it is and also calorie-friendly. The fiber from the husk of the grain creates a faster feeling of satiety – and you stay full for much longer.

Just give it a try: The key to liveliness, joie de vivre and vitality is conscious eating, chewing slowly and enjoying a good slice of homemade, fragrant wholemeal bread.

Whole grain bread from the discounter – recommended?

With Aldi, Lidl & Co. there is now "freshly baked" bread from the machine. Hardly anyone thinks that kneading the dough freshly behind the machine is realistic.

The so-called Dough pieces are half-baked and delivered frozen by truck. They are produced in huge factories across Europe, often in low-wage countries like Poland.

Then pretzels and rolls lie crispy and freshly scented in the display only thanks to specialized baking ovens.

In these factories, genetically modified enzymes operated, which make the dough less sticky, so that it also lasts longer. These enzymes do not have to be specified in the list of ingredients.

Nobody knows exactly what other additives are contained. Not much is needed in a really good and honest whole grain bread:

  • Wholemeal flour,
  • water,
  • Yeast or sourdough, something
  • Salt and
  • spices.

No flavor enhancers, no genetically modified enzymes or other unhealthy and disease-causing ingredients.

Do not save on cheap whole grain bread, but spend a little more to have a healthy and valuable food. However, the best and cheapest is to simply bake yourself.

Bake whole grain bread yourself

Healthy whole grain flour is the be-all and end-all. There is a selection of whole grain flours in every supermarket. However, the flour loses much of its health-promoting vitamins and minerals with the duration of storage, so it is the cheapest and healthiest if you grind your whole grain flour yourself. This is not so hard.

Quality flour mills are available in various price ranges and are ideal for grinding any type of grain. So you can make your own flour before baking bread and all important minerals, trace elements and vitamins are preserved.

Grain mill with high durability

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There are large mills in every county where you can buy your grain sacks. Whether wheat, spelled, rye or oats – there is something for every taste!

The clean grain can also be stored in dark and dry rooms for several years without losing its value. Once you’ve baked whole grain bread with your home-made, fresh flour, smelled the scent of homemade whole grain bread in the kitchen and couldn’t wait to cut the first slice and enjoy it – you will no longer want to buy bread from the supermarket!

It need not always be just wheat. There are currently seven major cereals worldwide. In our climate they are Wheat, rye, barley and oats as well as the subspecies Spelled, Emmer, Einkorn and Kamut.

Wheat is the universal grain and is characterized by its mild taste and the high proportion of gluten (glue protein), which ensures smooth and elastic dough. Wheat developed over the millennia from the Urkorn (Emmer), which was then further developed through crossings.

Whole grain bread and rolls can be baked very well with wheat. Mixed with Kamut and Emmer, the bread gets a characteristic taste. Emmer tastes spicy, Kamut rather strong and nutty.

rye has a hearty taste and makes it an ideal grain for whole grain bread that stays fresh longer than wheat bread. Unfortunately, rye also contains substances that prevent the dough from loosening, which is why rye bread must be processed with sourdough.

Spelt is an intermediate stage between primary grain and wheat, which is becoming increasingly popular and is a good alternative for allergy sufferers, as it is better tolerated than wheat. Spelled is the ideal grain for good, healthy whole-grain breads because it tastes very good, contains many valuable vital substances and is easy to bake.

You may not believe it, but freshly ground spelled flour smells wonderful. Due to its high glue content, spelled is baked even better than wheat.

If you are unable to grind your whole wheat flour yourself and want to use the ready-made whole wheat flour variant in the supermarket, there are various types of flour to consider. These are on every flour pack, such as Flour types 405, 550, 1050

Most people know these names of the flour according to a type number. Unfortunately, the fact that this type designation classifies the fineness of the flour is a widespread misconception. So what does this type of flour really mean?

The type of flour really has nothing to do with the fineness of the flour but gives it Ash content of the flour in milligrams based on 100 g of flour. To determine the type of flour, 100 g of flour are burned. The ash that remains is weighed. This is exactly the type number of the flour. And this ash weight agrees – with a few% fluctuations – with the original mineral content of this flour.

Sounds strange, but that’s the way it is done. This means that flour with the type designation "405" has approx. 405 mg minerals per 100 g flour, flour with the type designation "1050" accordingly has approx. 1050 mg minerals per 100 g flour etc. This also means in reverse: The smaller the type number, the lower the mineral content of the flour. And if we look at different types of flour, we will see:

The lighter the flour, the lower the type number. 405 flour is very light, almost white, while 1050 flour has a distinctly brown color.

But how does it come to the different colors of the different types of flour?

All or part of the grain husks and germs are removed before the grain is ground. For example, the most commonly used wheat flour with the type number "405": Here, all layers of skin and the germ are completely removed before grinding. What remains is the pure flour body, which consists almost entirely of carbohydrates and hardly contains any valuable minerals, because these are mainly found in the skin and germ of the grain.

And only this part of the grain is ground and comes in the bag with the label "flour type 405". The flour body is almost white, so the flour ground from it is almost white, the so-called "white flour".

So there is only part of the grain in the bag, an "extract" of the full grain, hence the name "extract flour".

  • Bacheldre Organic Stoneground Strong 100% whole flour 1.5kg
  • Scope of delivery: 1 piece

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Part Flour

Flour type 1050 e.g. is a so-called. Partial extract flour from wheat or spelled. In order to produce this, the entire shell and the valuable germ of the grain are also mechanically removed from the full grain. Then part of the shell parts are mixed back into the flour body and this is then ground together. This flour then has a higher mineral content than an extract flour or white flour, namely e.g. 1050 mg per 100 g of flour. Because the husks of the wheat have a light beige to brownish color, this is Flour then a little brownish and no longer almost white. With such flours one speaks of "partial extract flour" because after all, some of the grain is contained in this bag of flour.

Other types of grain have different type designations than wheat flour with the same degree of grinding. Rye and spelled have e.g. naturally a higher mineral content than wheat. Rye flour, produced without husk and germ has e.g. the type number "815", spelled comes to "630". Partial flour from rye is available as Type 997, 1150, 1370 … Partial flour from spelled as Type 812 and 1050.

Type number wholemeal flour?

Wholemeal flour, as you e.g.. from full grain freshly grind at home with your grain mill, has no type number at all. The reason is simply that the mineral content of such a flour is subject to natural fluctuations. Whole wheat flour has a mineral content of approx. 1700 to 1800 milligrams per 100 g of flour, which is significantly more than a 1050 flour, which is often perceived as whole wheat because of its brown color.

The mineral content of your fresh flour depends on several factors:

But the fact is – nothing beats the health benefits of freshly ground wholemeal flour for your own healthy wholemeal bread.

Bread makers and Thermomix

More and more households are also using technical devices to make the baking of whole grain bread easier. You can save valuable time with a bread maker. There are now numerous bread baking mixes on the market for wholemeal bread, too, which are simply filled with water in the bread maker.

Then the machine takes care of everything else. The bread, however, is nowhere near as good as a homemade one, and the shape cannot be chosen either. In addition, the baking mixes also contain ingredients that we don’t necessarily want in our healthy whole grain bread. And if you go by your nose, a homemade wholemeal bread without any chemical additives smells much more seductive than a homemade finished product.

  • Compact bread maker with 12 baking programs, 3 selectable browning levels and 2 bread sizes.
  • Versatile and simple: With 12 baking programs, various types of bread, cakes or pasta dough are quickly prepared.
  • From light to dark: set one of three browning levels and bake large or small breads.
  • Full control: you determine the ingredients yourself and always know what is in your bread. Ideal for allergy sufferers.

  • 19 DIFFERENT PROGRAMS: 650W bread maker has 19 different professional automatic programs for different types of bread, e.g. Bake rye bread, sourdough bread, yogurt.
  • 15h timer & 15-minute power failure recovery & 1h keep warm: 15h timing function and 1h keep warm function allow you to program up to 15 hours in advance.
  • Selectable bread size & Crust color: Depending on your recipe, you can choose 3 bread sizes (500g, 750g, 1000g) and 3 crust colors (light, medium, dark) via the LED display.
  • Viewing window: The viewing window allows you to follow the baking process at any time. The removable lid of the bread maker and the non-stick coated bread barrel are easy to clean.

  • Fresh variety: With 33 programs, the bread maker test winner not only succeeds in sourdough bread, but also gluten-free bread or pasta dough
  • Professional bread maker: produce perfect pasta within an hour using the quick baking program and timer-controlled yeast distributor
  • Bread machine with up to 13 hours delay: Enjoy freshly smelling bread automatically in the morning
  • 3 bread sizes and 3 degrees of browning can be selected: perfect results with the Panasonic bread maker, like fresh from the bakery

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But if you don’t feel like kneading dough and waiting times, such a machine might be worth considering at the beginning.

The Thermomix is ​​also found in more and more kitchens and is a useful household appliance for baking whole grain bread. The Thermomix has the advantage that it also crushes the whole grain into flour. However, the flour is not grinded between two millstones like in a classic mill, but crushed at high speed and with a sharp knife until it has become wholemeal flour. However, this does not detract from the valuable ingredients in wholemeal flour.

With the Thermomix, you also grind your grain fresh, and it also kneads wonderfully any yeast dough, including your whole grain bread dough. It then only has to rise once more and can then be placed in a bread pan and in the hot oven. A real relief if you don’t find kneading the dough by hand so relaxing.

The height However, the purchase price of this kitchen appliance does not speak for it if you only want to use it to make bread doughs. Then it is better to buy a good grain mill, which can already be bought at a third of the price.

Sourdough bread or yeast bread?

It is primarily a matter of taste, whether you prefer to bake your whole grain bread with sourdough or yeast. Sourdough breads usually keep fresher for longer, but preparing them is time-consuming. Sourdough is the oldest and simplest raising agent for wholemeal bread. It is in the nature of the dough to acidify all by itself – provided the conditions are favorable. (Am I also a sourdough – I also acidate all by myself?)

On Classic sourdough consists only of rye and water. But the subtle difference starts here: The fermentation of the dough starts on its own, but is influenced either positively or negatively by many factors. The degree of grain grinding is an important factor, the water temperature is another. Even the phases of the moon, which determine the ebb and flow, have an impact on the development of leaven and bread.

basic requirements, so that a self-made sourdough is also successful constant heat between 28 and 30 degrees Celsius and no drafts. It is now very important to keep an eye on the leaven. Here a certain basic experience with bread dough is necessary. If you don’t have them, you’d better start with wholemeal bread made from yeast dough. Alternatively, you can also buy ready-made sourdough in health food stores and health food stores. With this you can safely gain your first baking experience and get a sense of achievement.

Sourdough bread or yeast bread recipes

Basic recipe for sourdough

Here is the basic recipe for your first sourdough:

Ingredients:
50 g whole rye flour
50 g whole rye meal
1/8 l of lukewarm water

Preparation:
Put the above-mentioned ingredients in a large 500 ml screw-top jar, stir everything thoroughly and put the lid on loosely – do not screw down! You can also cover the glass with kitchen paper and fix it with a rubber ring.

Normally, this sourdough approach now takes 2-3 days under good conditions. Try a sunny window seat. You can also wrap the glass in towels or blankets. It is only important that the dough is not sealed airtight, because of course it needs oxygen for the fermentation.

Now you have to stir the dough well with a spoon every 12 hours. If everything goes well, fermentation starts after one day. You can recognize this from the formation of bubbles, which can be recognized to a greater or lesser extent.

The dough becomes about twice as big.

If the dough doesn’t rise?

If the dough does not rise or smell unpleasant, then the acetic acid bacteria have developed faster than the lactic acid bacteria. They could still have a positive influence on this by adding heat up to a certain point in time. At a certain point, however, this no longer works and the sourdough starts to mold.

If your starter is successful, you can now make your first sourdough bread. This sourdough starter is used to prepare the pre-dough, which then has to ferment for another 12 hours.

If you want to make sourdough bread regularly, then take the same amount from the prepared sourdough again and again and put it in a screw-top jar.

So you have some sourdough for baking again for your next bread. Such a leaven has been passed down in families for decades.

Whole grain country bread with flax seeds

A strong, spicy sourdough bread for rye lovers and everyone who likes bread according to Grandma’s recipe.

Ingredients:
200 g rye fine meal
75 g linseed
90 g natural sourdough
200 ml of water
100 g Emmer flour (natural grain)
150 g Kamut wholemeal flour
50 g spelled flour type 630
75 ml of water
1 tbsp sunflower oil
1 level tablespoon of sea salt
1 tbsp coriander
50 g of flax seeds for sprinkling

Preparation:
Put the fine rye meal and linseed in a bowl, mix with the sourdough starter and the water and cover and leave to rise in a warm place for at least 10-12 hours.

Add emmer, kamut and spelled flour and knead calmly but dynamically with the lukewarm water, sunflower oil, salt and coriander to a medium-strength dough. Cover the dough in a warm place (approx. 28 degrees) for approx. 60 min. let rest. The rest period can vary and depends on the room temperature.
Grease a box well with a brush and sunflower oil and sprinkle with half of the flax seeds. Knead the risen dough again briefly and add to the form with a dough card. Press the dough into the mold and smooth it out. Sprinkle on the remaining linseed and press in a little and cut lengthways once as desired.
Now cover the dough again with a cloth for 30 – 60 min. let go. Preheat the oven to 200 degrees.
Bake the dough in the preheated oven on the lower shelf for 50 – 60 minutes until golden brown.

Whole grain – sunflower bread

One of the most popular wholemeal breads with delicious sunflower seeds

Ingredients:
200 g whole grain rye meal
400 g wholemeal spelled flour
90 g natural sourdough
½ cube of organic fresh yeast
375 ml of lukewarm water
75 g sunflower seeds sunflower oil for the mold
50 g sunflower seeds to sprinkle 2 tbsp sunflower oil
1 teaspoon of sea salt

Preparation:
Put the fine rye meal and wholemeal spelled flour in a bowl and knead the sourdough, yeast, lukewarm water and sunflower seeds calmly but dynamically into a medium-strength dough. Cover the dough in a warm place for about 30 minutes. Let go, depending on the room temperature, a little longer. In any case, the dough should have risen and loosened well before further processing.
Grease a box mold with a brush with sunflower oil and sprinkle the bottom with sunflower seeds. This makes the bread easier to remove from the mold after baking.
Knead the sunflower oil and sea salt under the batter and pour into the mold. Press down and sprinkle with sunflower seeds and press on a little. Cut the dough lengthways once and cover again for 20 – 30 minutes.
Preheat the oven to 200 degrees. Bake the dough in the preheated oven on the lower shelf for 50 – 60 minutes until golden brown. Take out and let the bread cool down a bit. Then remove from the mold with a knife and let cool on a grid.

Recipes for whole grain breads with yeast

Three grain bread with quinoa

Ingredients:
500 g wholemeal spelled flour
100 g kamut flour
3 tbsp quinoa
1 cube of fresh yeast
425 ml of water
2 tablespoons of olive oil
1 level tablespoon of sea salt
Approximately 50 g sesame seeds

Preparation:
Place the wholemeal spelled flour with the kamut flour in a bowl. Grind the quinoa seeds in a poppy seed or coffee grinder and add to the flour. Press a well in the middle and dissolve the crumbled yeast in a little lukewarm water. Gradually pour the rest of the water under the dough and knead the dough dynamically and relaxed until it separates from the edge of the bowl. Cover with a cloth and let rise in a warm place for about 30 minutes.
Lightly flour a baking sheet. Knead the dough in the bowl with olive oil and sea salt. Knead the dough briefly with both hands on a floured work surface, shape it into an elongated loaf and roll it in the sesame seeds.
Place the loaf on the floured baking sheet. Cut lengthways or diagonally ½ cm deep with a knife. Cover the dough with a cloth and let it rise for another 15-20 minutes.
Preheat the oven to 200 degrees. Bake the three-grain bread in the preheated oven on the lower shelf for approx. 50 – 60 minutes until golden brown.

Spice loaf – aromatic and traditional

Spices give bread a very special aroma, they also make it more digestible and easier to digest

Ingredients:
1 level teaspoon of aniseed
1 teaspoon of fennel seeds
1 level teaspoon of coriander seeds
1 teaspoon of caraway seeds
350 g whole wheat flour
150 g whole barley flour
1 cube of yeast
300 ml water
2 tbsp sunflower oil
1 level tablespoon of sea salt

Preparation:
Crush the spices in a mortar and put them in a bowl. Pour 100 hot water over it and cover it for 15 min. to let go.
Put the whole wheat and barley flour in a bowl, press a hollow in the middle and dissolve the crumbled yeast in some lukewarm water. Gradually add the rest of the water and the spice tea with the spices to the dough and knead the dough dynamically and relaxed until it comes off the edge of the bowl. Cover with a cloth and let rise in a warm place for about 30 minutes.
Knead the dough with sunflower oil and sea salt. Knead the dough again briefly with both hands on a floured work surface, shape it into a round loaf and place the loaf on the floured baking sheet. Cut lengthways or diagonally ½ cm deep with a knife. Cover the dough with a cloth and let it rise for another 15-20 minutes.
Preheat the oven to 200 degrees. Bake the bread in the preheated oven on the lower shelf for approx. 50 – 60 minutes until golden brown.
TIP: If you get a proofing basket made of rattan, your bread will get a typical spiral grain in the rising phase!

Quinoa bread power bread with a bite

With amaranth, quinoa is the grain of the Incas and very rich in minerals and vital substances.

Ingredients:
150 g red quinoa
300 g whole wheat flour
50 g spelled flour type 1050
1 cube of yeast
375 ml of water
30 g of amaranth for sprinkling
2 L sesame oil
1 level tablespoon of sea salt
20 g of red quinoa for sprinkling

Preparation:
Put the red quinoa grains in a small bowl, pour 100 ml of hot water over them and let them swell for about 60 minutes.
Put the whole wheat and spelled flour in a bowl. Press a well in the middle and dissolve the crumbled yeast in a little lukewarm water. Gradually add the remaining water and the soaked quinoa granules to the dough and knead the dough dynamically and relaxed until it separates from the edge of the bowl. Cover with a cloth and let rise in a warm place for about 30 minutes.
Grease a tin and sprinkle with about half of the amaranth grains. Knead the dough with sesame oil and sea salt in the bowl to a smooth dough. , Knead the dough again briefly with both hands on a floured work surface, shape it into an elongated loaf and place the loaf in the crate. Cut lengthways ½ cm deep with a knife. Cover the dough with a cloth and let it rise for another 15-20 minutes.
Preheat the oven to 200 degrees. Bake the bread in the preheated oven on the lower shelf for approx. 50 – 60 minutes until golden brown.
TIP: If you bake bread in loaf tins, grease them with butter, margarine or oil and sprinkle them with grains or even with a little breadcrumbs. This prevents the bread from sticking and easily gets out of shape.

Breakfast rolls made from original grain

Ingredients:
50 g original grain (Emmer)
350 g wholemeal spelled flour
100 g kamut flour
1 packet of dry yeast
1 tsp rice syrup or raw cane sugar 375 ml water
½ tsp acc. coriander
½ tsp acc. Caraway seed
2 tablespoons of olive oil
1 tsp sea salt

Preparation:
Place the three types of flour in a bowl, press a hollow in the middle and dissolve the yeast in it with rice syrup or raw cane sugar in some lukewarm water. Gradually add the remaining lukewarm water, coriander and caraway seeds and knead everything into a smooth dough. Cover and leave to rest in a warm place for 20 – 30 minutes.
Flour a baking sheet or line it with baking paper. Pre-heat the oven to 220 degrees Celsius.
Knead in oil and salt after the first rest phase. Knead the dough vigorously again on a floured work surface and shape it into a dough roller.
Divide the roll into 16 equal pieces. Roll them quickly with both hands by turning them circularly into balls and then shape them into elongated rolls. Place on the sheet, cut twice at an angle with a knife. Cover again and let rest for 5 – 10 minutes.
Bake the rolls in the preheated oven on the bottom shelf for 12 – 15 minutes until golden brown.

Basic recipe for a quick wholemeal spelled bread with yeast

You can vary this bread recipe with different ingredients depending on your mood. There is no double fermentation time and you only have to knead once!

Ingredients:
500 g wholemeal spelled flour
1 packet of dry yeast
375 ml of lukewarm water
1 tsp agave syrup
½ tsp sea salt
½ tsp coriander

Preparation:
Put the whole spelled flour and all other ingredients in a bowl. Gradually add the water and knead the dough dynamically and relaxed until it detaches from the edge of the bowl.
Grease a loaf pan and sprinkle with bread crumbs, seeds or grains of your choice.
Now put the dough into the crate, press into shape with moistened hands and sprinkle with oatmeal, seeds or grains as you like.
Now place the tin in the cold oven, switch on the light (this emits a little heat which is sufficient to let the dough rise)
and let rise for approx. 40 – 60 minutes.
Set the oven to 190 degrees and bake on the lower shelf for about 40 minutes until golden brown.

Tip:
You can also mix the types of flour and e.g. Use 350 g spelled and 150 g kamut, wheat or emmer. Instead of the agave syrup, you can also use raw cane sugar or another syrup. Depending on your desire and stock, you can also knead sesame seeds, linseed, sunflower seeds, oatmeal, pumpkin seeds, hazelnuts and walnuts in the bread dough. The basic recipe always remains the same.

Super fast breakfast or party rolls made from wholemeal flour

Ingredients:
750 g whole wheat flour as desired
1 cube of yeast
500 ml of lukewarm water
1 teaspoon of sea salt
1 tsp coriander

Any seeds for sprinkling such as: poppy seeds, sesame, linseed, oatmeal, sunflower and pumpkin seeds

Preparation:
Put the wholemeal flour in a bowl, press a hollow in the middle and dissolve the yeast in a little lukewarm water. Gradually add the remaining lukewarm water and the coriander, as well as the salt, and knead everything into a smooth dough.
Line a baking sheet with parchment paper.
Divide the dough in half, then shape each into a roll.
Divide the roll into pieces of the same size, depending on how big the rolls are to be. Simply place these pieces on the baking sheet without further shaping or kneading, moisten them a little and sprinkle them with any seeds.
Put the baking sheet in the cold oven and let it go for approx. 30 – 40 minutes with the light switched on. Then switch on the oven to 200 degrees and bake the rolls for about 25 minutes.

Storage and storage of whole grain bread

Daily bread is stored incorrectly in every fifth household. In order for the quality of your whole grain bread to remain as optimal as possible up to the point of consumption, a few important rules must be observed.

The following applies to storage in the kitchen: In general, bread and rolls are best kept at room temperature. If bread is to be stored for a long time, it must be protected from drying out:

One is recommended as airtight as possible. Bread does not normally belong in the refrigerator because it quickly gets stale there. However, short-term storage in the refrigerator can exceptionally be very warm, humid weather. Then it is better to prevent mold, even if you have to put up with a somewhat faster bread aging.

Since most good bakers make their whole-grain breads without preservatives, the most important preventive measure in the household is that Cleaning the bread container, to prevent mold. These should be cleaned with vinegar or vinegar essence solution every one to two weeks and then carefully wiped dry with a paper towel. Please do not use any "household chemistry", because the old household remedy vinegar has proven to be optimal according to studies by the Institute for Safety and Quality in Cereals (Detmold).

Whole wheat bread can be stored in the freezer or in suitable deep-freeze compartments for up to a few weeks. To do this, however, it should be packed in freezer bags. Thawing is done at room temperature – preferably overnight, because the whole grain bread should be removed from the freezer at least five hours before eating.

The easiest way is to freeze the bread in slices, because this way you can take out individual slices as needed and thaw them in the toaster. The bread smells fresh as in your kitchen on the day it was created.

Conclusion on whole grain bread

Whole grain literally contains all the grain. Together with the outer layers and they have it all: the majority of those contained in grain are hidden here valuable minerals, oils, fiber and vitamins. This is why grain is not only an important source of energy, but also contains most of the nutrients that the body needs.

The minerals contained in whole grains include potassium, magnesium, iron and zinc, which are important for various body functions. Iron is essential for the transport of oxygen in the blood, zinc for cell reproduction and the immune system. Both nutrients are contained in whole grain products, hardly in white flour products. But whole grain has more advantages than providing the body with what it needs.

Scientifically proven – whole grains reduce unhealthy belly fat

One study found that the group with the most wholegrain diet lost more belly fat than others – the greatest health risk. Whole grains have also been found to reduce c-reactive protein in the blood – a protein that is also a health risk because it can lead to high blood pressure, diabetes and cardiovascular disease.

Another Boston University study found that American scientists Dietary fiber contained in whole grains can prevent vascular calcification. Although fiber can also be ingested by fruit, these fibers do not have the same effect as those found in whole grains.

Biggest advantage: tastes delicious and is fun

A big advantage of whole grain bread – for example in breakfast bread – is that it offers a lot more variety than white or gray bread. From hearty farmer’s crust bread to classic spelled or wholemeal rye bread to seasonal highlights such as Christmas bread with walnuts, hazelnuts or raisins. There is something for every taste.

Whole grain for the whole family

Most children grimace at the sight of too many grains and prefer white and crispy bread – so why not undertake an exciting project together and bake whole grain bread yourself? As a result, children not only learn a lot about bread and baking, but they certainly want to try “their work” themselves. You don’t need an elaborate bread maker to bake bread, it also works very easily without.

There are no more excuses – so get healthy whole grain bread!

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