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This bread recipe combines bulgur, oatmeal, wheat bran, sunflower seeds and whole-wheat flour for a hearty, crunchy texture. It will keep for several days and freezes beautifully.

Source: EatingWell Magazine, March/April 1991

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Recipe Summary test

total:
4 hrs
Servings:
24

Nutrition Profile:

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Stir yeast and honey into lukewarm water in a large bowl. Let stand until frothy, about 10 minutes. With a wooden spoon, stir in 1 cup all-purpose flour, 3/4 cup whole-wheat flour, oats, bulgur and bran. Beat for 100 strokes. Cover with plastic and let rise for 1 hour in a warm, draft-free place.

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  • 2 Stir in ground sunflower seeds, salt, remaining 1 cup whole-wheat flour and enough of the remaining all-purpose flour to make a firm, soft dough. Turn out onto a lightly floured board and knead until dough is smooth and elastic, about 10 minutes, adding additional all-purpose flour as needed to prevent the dough from sticking.

  • Place dough in a lightly oiled bowl and turn to coat with oil. Cover with plastic and let rise until doubled in bulk, about 1 1/2 hours. Punch the dough down, cover and let rise again for until doubled, about 1 hour. (Alternatively, refrigerate the dough, let it rise overnight, then allow it to return to room temperature.)

  • Divide dough in half and shape each portion into an oval loaf, about 8 inches long. Places loaves at least 3 inches apart on a lightly oiled baking sheet. Cover with a towel and let rise until almost doubled, about 45 minutes.

  • Preheat oven to 375 degrees F. Brush the tops of the loaves lightly with water. With a serrated knife, make 3 diagonal slashes about 1/4 inch deep across the tops. Bake the loaves until tops are golden brown and the bottoms sound hollow when tapped, 25 to 35 minutes.

Nutrition Facts

1 slice
146 calories; protein 4.8g; carbohydrates 25.9g; dietary fiber 3.4g; sugars 4.1g; fat 3.1g; saturated fat 0.5g; vitamin a iu 1.5IU; folate 50.9mcg; calcium 13.1mg; iron 1.5mg; magnesium 33mg; potassium 102.8mg; sodium 168.8mg; thiamin 0.2mg.

2 starch

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