Types of wholemeal breads, and recipes…

Types of bread and characteristics to know how to choose

Wholemeal bread: “Integral” means whole, and this type of bread has been part of the Mediterranean diet for millennia. It is made with wholemeal flour and natural yeast. Its production is slow and expensive, but it is more digestive, contains more B vitamins, and allows the absorption of more minerals. Wholemeal bread offers above all carbohydrates that are absorbed gradually, supplying energy to the body. Apart from fiber, whole wheat bread has the vitamins and minerals from the germ, the most nutritious part of the grain.To recognize the authentic wholemeal bread you must know that:

  • Its smell is strong and pleasant.
  • Its bark is thick and dark, prolonging its conservation.
  • Its crumb is brown and uniform.

Bran bread: It is a pseudo-wholemeal bread, which is not made with wholemeal flour, but white flour to which bran is added. It does not contain the germ, which is the richest part of the grain in vitamins, minerals and essential fatty acids. It is better than white bread, but inferior in quality to authentic wholemeal. The whole fragments of the bran that it contains can cause irritation in the intestine. Its consumption is not recommended in case of colitis or irritable colon.Rye bread: It is more compact than wheat, because rye contains less gluten and its dough does not trap as much gas, leaving it less fluffy. It is very nutritious and laxative. It is very useful to prevent and slow down atherosclerosis and coronary artery lesions, as well as high blood pressure, constipation and colon cancer.special breads: It is obtained by adding various components to the dough, such as the egg (it makes the dough very elastic and compensates for the possible lack of gluten), soy flour, nuts, seeds, grains from other cereals, dried fruits…dextrinated bread: Dextrination implies a complete and total pre-digestion of starches, thanks to which the digestive process is lightened and facilitated. Made with authentic whole wheat flour, it helps the intestine to do its job. During roasting, a beneficial effect is produced: the breaking of starch molecules into smaller fragments called dextrins (which are easily digested).Remember that…There is no ideal bread, but if we take into account the properties of each of the varieties, rye seems to be healthier, followed by wholemeal, and dextrinated. Remember that wheat germ is the richest part in nutrients. grain and its consumption is recommended in disorders of the nervous system, sterility (both sexes), reduce blood cholesterol, coronary diseases, diabetes and pregnancy.Many people think that cutting out bread is one of the best ways to prevent or correct being overweight or obese. Although bread is a food that provides energy, its consumption is not a direct cause of weight gain, as long as the recommended amount for each case is respected and the consumption of other foods does not exceed individual energy needs. With equal caloric content, bread causes less fat accumulation in the body than other foods rich in fat. Namely; that 100 g of bread, which provides about 250 calories, is less “fattening” than 35 g of butter or margarine or a roll, which also provides about 250 calories; because fat accumulates more easily in our body than carbohydrates.Diabetic people should control the amount of bread and other carbohydrate foods since their body cannot use them normally. This does not mean that they should be avoided, since they would suffer continuous drops in blood sugar with more or less serious organic repercussions. Therefore, bread should be a regular part of the diet of all people, especially diabetics.Only people who suffer from celiac disease or intolerance to gluten (protein present in the grain of wheat and other cereals such as rye, barley and oats), should replace it with gluten-free corn bread.

Prescriptions

* Wholemeal flour bread

Ingredients: • 30 g of brewer’s yeast • 1/2 cup of warm water • 750 g of wholemeal flour • 2 teaspoons of salt • 30 g of margarine • required amount of milk

Dissolve the yeast in the water in a bowl and form a smooth cream. Sift the flour together with the salt, place in a container, add the margarine, the dissolved yeast and the milk in the necessary amount until the ingredients are integrated. It should be a smooth dough. Distribute in a buttered English pudding mould, leave to rise until it doubles in volume and bake in a hot oven for 15 minutes. Then lower the temperature and finish cooking.

*Bread with 3 flours2 or 3 loaves

Ingredients:• 1 heaping tablespoon of brewer’s yeast • 3 tablespoons of warm water • 1 teaspoon of fine salt • 4 tablespoons of corn syrup • 1 cup of warm milk • 2 cups of common wheat flour • 1/2 cup of wholemeal flour • 1/2 cup of cornmeal

Dissolve the yeast in the water and let it rest in a warm place for 10 minutes. Place the salt and corn syrup in a container and dissolve in the milk. Add the dissolved yeast. Sift the 3 flours together and incorporate, little by little, the previous preparation. Work with your hands for 10 minutes and leave to rise. Distribute the dough in 2 or 3 molds for English pudding or bread, buttered and floured. Let rise in a warm place. Bake in a hot oven until golden brown and cooked through.

* Buns with vegetables (to accompany cheese boards)

Ingredients:

• 100 g of softened margarine• 1 1/2 cups of warm milk• 1 spoon of sugar• 1 tablespoon fine salt• 25 g of brewer’s yeast• 1/2 cup of warm water• 1/2 kg of flour• 1 cup of well-dried vegetable puree to taste (carrot, squash, spinach)

Place the margarine in a bowl, add the milk, sugar and salt. Work with a wooden spoon until you get a smooth preparation. Dissolve the yeast in the water and add to the previous mixture. Then add, little by little, the flour and, finally, the vegetable puree. Knead the dough for 10 minutes with floured hands and place in a preheated bowl in a warm place until the dough rises and doubles its volume.

Place on a floured table, divide into equal pieces and shape them into round or oval buns. Distribute them on a greased plate, well separated from each other. Let rise in a warm place and bake them.

* Gluten bread (dietary)

Ingredients:

• 200 g of rice flour • 40 g of potato starch or cassava flour • 2 eggs • 1 teaspoon of salt • 1 splash of soda • necessary amount of milk • oil

Combine the dry ingredients in a bowl. Add the eggs, soda and milk in sufficient quantity to form a somewhat soft dough but do not squeak. Add 1 teaspoon of oil. Place the dough in a buttered and floured tart pan (not rising) without reaching the edge. Bake in a moderate oven until well browned.

* Gluten bread

Ingredients:

• 200 cc of water • 125 g of gluten flour • 1/2 teaspoon of fine salt • 10 g of butter • 1 yolk • 1 white beaten until stiff

Put the water in a saucepan and bring to a boil. When it breaks the boil incorporate, little by little, in the form of rain the flour, the salt and the butter. Continue cooking stirring constantly with a wooden spoon. Remove, add the yolk, warm the pasta and add the egg white. Distribute in a pan, preferably a greased thermal glass pan, the size of a plate and place in a moderate oven. Halfway through cooking, approximately 1/2 hour, turn it over so that it takes on a very golden color.

*Bran bread

Ingredients:

• 1 1/2 cup of wheat flour • 1 1/2 cup of coarse bran • 1 teaspoon of fine salt • 40 g of brewer’s yeast • 1 cup of warm water

Mix the flour and salt in a bowl. Dissolve the yeast in the water in a container, let it rest for 10 minutes in a warm place and add to the flour, incorporating a little more warm water if necessary. Work with your hands until smooth. Leave to rise in a warm place until it doubles in volume. Distribute on the floured countertop, shape into a long or round loaf or distribute in a buttered mold. Let rise again. Bake in a hot oven until a crust forms on the surface.

* graham breadwith baking powder

Ingredients:

• 350 g wheat flour • 350 g graham flour • 1/2 teaspoon salt • 2 tablespoons ground sugar • 4 tablespoons baking powder • 1 egg • 75 g margarine • lukewarm milk as neededSift the flour together with the salt, sugar and baking powder. Place in a bowl and add the graham flour. Beat the margarine in a bowl, add the yolk, the mixed flours alternating with enough milk to obtain a somewhat soft dough. Distribute in a buttered and floured English pudding mold. Bake for about 1 hour.Sources:http://www.serpadres.es/http://www.healthy-food.org/The Txumari apothecary. Txumari Alfaro