1 cup dry rolled oats
3 cups water
3 cups whole-wheat flour
3/4 cup soy flour
3/4 cup ground flaxseed or flaxseed meal
3 tablespoons flaxseed
3 tablespoons sesame seeds
3 tablespoons poppy seeds
4 1/4 tablespoons yeast
1 tablespoon sea salt
1 cup unsweetened applesauce
1/2 cup honey
1/4 cup olive oil
About 5 cups unbleached white flour
In microwave-safe bowl, microwave dry rolled oats mixed with water to about 120 F
to 130 F. In mixer bowl of a heavy stand mixer with dough hook, combine whole-wheat flour, soy flour, ground flaxseed or flaxseed meal, seeds, yeast and salt. Stir to mix. Add applesauce, honey and oil. Mix by hand. Add the hot rolled oats mixture.
Mix by hand. When blended, start mixing with dough hook of mixer and continue for about 3 minutes. Slowly add white flour until dough comes away from sides of bowl and becomes smooth and elastic. Cover dough in bowl and place in a warm spot. Let rise until about double in size, about 1 1/2 to 2 hours. Punch dough down. Turn onto countertop. Divide evenly into 4 pieces. Shape into 4 loaves. Place in 2 1/2-by-4
1/2-by-8 1/2-inch loaf pans that have been generously sprayed with cooking spray. Cover and place in a warm spot. Allow to rise until nearly double in size, about 1 1/2 to 2 hours. Bake at 350 F for 25 minutes, or until tops of loaves are golden. Remove from pans and cool on rack.
Basics
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than
1 tsp of sugar per serving
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Dietitian's tip:
This is not a fast, easy recipe, but if you like to make nutritious bread, this is
for you. Making good bread takes practice, so keep trying. Be sure to knead it long
enough. Like most baked goods, this bread is great right out of the oven.
YIELD: 4 LOAVES, EACH LOAF SERVES 17 (1/2-INCH SLICE PER SERVING)
Nutritional Analysis
(per serving)
Serving size: 1/2-inch slice
Calories
91
Cholesterol
0 mg
Protein
3 g
Sodium
104 mg
Carbohydrate
16 g
Fiber
2 g
Total fat
2 g
Potassium
87 mg
Saturated fat
0.4 g
Calcium
17 mg
Monounsaturated fat
1 g