My middle kiddo loves a slice of bread or three. If left to her own devices, she would live entirely on the stuff. Thankfully for her sensitive tummy I’m onto her and try to limit her intake. I also make sure that the bread she eats is the good stuff, think spelt sourdough and homemade loaves. I devised this bread with her in mind. It is chock-a-block full of whole grains and seeds but isn’t too bitty, you know what kids can be like. Whilst this bread isn’t gluten-free, it is lower in gluten than most traditional wheat loaves, and is full of oats, spelt and rye which are a little easier to digest.
My super easy wholegrain bread is basically a fibre and B vitamin love bomb. The types of fibre found in the oats and the rye do an amazing job of regulating blood sugar levels, preventing any energy sapping spikes occurring. Fibre is also pretty handy at keep as regular, which whilst not fun to talk about is super important. Wholegrains and seeds are a wonderfully yummy way to get a whole raft of the B vitamins into you. At their most basic, and lets face it when it comes to what our body actually does with the food we eat nothing is really basic, B vitamins help the body release the energy from the food we eat. What freaking superstars. B vitamins also do a whole heap of other amazing feats, but I feel that is post all of it’s own for another time.
We often think of bread as being a carb party and whist this bread has plenty, in the complex, slow release form, it has also invited its friends protein, fibre and fatty acids along for the ride. Which is good news for anyone eating it as they will fuller for longer and won’t be needing to hit the cookie jar anytime soon after.
There is magnesium aplenty from the oats, spelt and pumpkin seeds however, the presence of the phytate in the fibre-rich wholegrains can act as an inhibitor for its absorption. But don’t fear, phytates don’t block all magnesium from being absorbed so there will be some available to assist with energy generation, protein synthesis and muscle contractibility, especially heart muscle.
We all know calcium is vital for bone structure and strength but what else does this mineral superstar, found in the rye and sesame seeds, do? Think blood clotting, muscle function, regulating blood pressure, enzyme functioning and assisting with immune defences. Phew, calcium is a busy little bee.
Zinc in the rye, pumpkin seeds assists in immune function, protein synthesis, thyroid function, insulin release and wound healing. Whilst the vitamin E is found in the sunflower and sesame seeds acts as a potent antioxidant, helping to defend against the adverse effects of pesky free radicals. Vitamin E requires the presence of fat to aid help the body absorb it, it being a fat soluble vitamin and all, so feel free to slather a bit of butter on your bread. I know I do.
If you are still reaching for a plastic wrapped wholegrain loaf from the supermarket, give this one a go. It seriously takes 15 minutes of your actual time to make, plus you get two loaves. The rest of the time is spent being massaged and resting in the warmth, just like the bread. You also have the added bonus of knowing exactly what is in your bread and get heaps of bragging rights. Instagram pic anyone?
super easy wholegrain bread
250g wholemeal spelt flour
250g plain spelt flour
200g rye flour
100g whole oats
75g pumpkin seeds
30g sunflower kernels
30g sesame seeds
2 tsp salt
4 tsp dried yeast
500ml warm water
2 tsp maple syrup
1 tsp milk, to use as glaze
extra pumpkin seeds and oats to top the loaves
Place all the dry ingredients, except the extra pumpkin seeds and oats, into the bowl of a stand mixer. If you don’t have a stand mixer, like a KitchenAid, don’t worry you can still make this bread. Just pop everything into a bowl and knead by hand when the time comes. Add the wet ingredients, except the milk for the glaze, and using a dough hook, knead for 10 minutes.
Grease two loaf trays. Once the dough has been kneaded, divide in half and shape each half into a loaf shape. Place the dough into the trays, brush the tops with the milk and sprinkle over the extra pumpkin seeds and oats. Cover the loaves with a tea towel and let to rise for 1 hour, or until doubled in size, in a warm spot.
Pop the trays into a preheated 210ºC oven and bake for 30 minutes. Once the loaves are golden on top and sound hollow when tapped, turn out onto a wire cooling rack to let cool. If you are at all like me, grab a serrated knife and slice of the crunchy end piece, slather with butter and pop into your gob.
Now take a photo, pop it on Instagram #liaburtonnutrition and we can all check out your amazing loaves and clap and cheer.
Here’s to a house smelling like freshly baked bread.