The EatingWell Diabetes Cookbook (2005),
The Essential EatingWell Cookbook (2004)
The bakers at King Arthur Flour came up with this super-high-fiber bread. Its nutty whole-grain taste and texture make particularly great sandwiches and toast.
1 loaf (12 slices)
Active Time: 30 minutes |
Total Time: 3 hours 25 minutes
1/3 cup whole flaxseeds, (see Tip)
1 3/4 cups lukewarm water
1 tablespoon honey
1 package active dry yeast, (2 1/4 teaspoons)
1 1/4 cups bread flour, (see Ingredient Note) or all-purpose flour, divided
1/2 cup pumpernickel or dark rye flour
1 1/2 teaspoons salt
2 cups whole-wheat flour, (see Note)
1 large egg, lightly beaten with 1 tablespoon water for glaze
Grind flaxseeds into a coarse meal in a spice mill (such as a clean coffee grinder) or dry blender. Set aside 2 teaspoons for topping.
Stir lukewarm water and honey in a large bowl until the honey is dissolved. Sprinkle in yeast and let stand until it bubbles, about 5 minutes.
Add 1 cup bread flour (or all-purpose flour), pumpernickel (or rye) flour, salt and the remaining ground flaxseeds. With a wooden spoon, stir vigorously in the same direction until the batter is smooth. Gradually stir in whole-wheat flour until it becomes too difficult to stir. (Alternatively, mix dough in a stand-up mixer fitted with a paddle attachment.)
Turn the dough out onto a lightly floured surface and knead, adding only enough of the remaining bread flour (or all-purpose flour) to keep it from sticking, until smooth and elastic, 10 to 12 minutes. (The dough will be slightly sticky.)
Place the dough in a large oiled bowl. Turn to coat and cover with plastic wrap. Let rise until doubled in bulk, about 1 1/2 hours.
Coat a 9-by-5-inch loaf pan with cooking spray. Punch the dough down, flatten into a disk and tightly roll into a log. Place seam-side down in the prepared pan. Cover with plastic wrap that has been sprayed with cooking spray; let rise until the dough domes over the top of the pan, about 45 minutes.
Preheat oven to 400°F. Lightly brush the loaf with the egg mixture and sprinkle with the reserved 2 teaspoons ground flaxseed.
Bake the bread for 15 minutes. Reduce oven temperature to 350° and continue baking until the bread pulls away from the sides of the pan, 20 to 25 minutes. Turn out onto a wire rack and cool completely before slicing.
Per serving :
4 g Fat;
0 g Sat;
1 g Mono;
18 mg Cholesterol;
35 g Carbohydrates;
8 g Protein;
6 g Fiber;
301 mg Sodium;
198 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 1/2 fat
Tips & Notes
Tip: Store flaxseed in the refrigerator or freezer. Flaxseed is available from King Arthur Flour or in health-food stores.
Ingredient note: Milled from high-protein wheats, bread flour develops strong gluten when kneaded, resulting in well-risen loaves. It is generally recommended for bread machines and is valuable when making breads with a high percentage of whole-wheat flour.
Note: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour.