I have had a few health conscious people asking me to share a Multigrain Sandwich bread recipe. I already have a 100% Semolina bread and a 100% Whole Wheat bread recipe for those who count on calories, however, it’s time to share healthy multigrain bread recipe.
Multigrain Sandwich Bread Nutritional details
When it comes to the multigrain bread ingredients, the most important information is to know the detail of the multigrain flour. This recipe is made with a multigrain flour which is a combination of Maize, Oats, Soya, Wheat and Psyllium Husk.
Maize: Control diabetes, prevent health ailment, lower hypertension, a rich source of Vitamin A, Vitamin B, Vitamin E, and many minerals.
Oats: Manganese, Selenium, Phosphorus, fiber, Magnesium and Zinc.
Soya: Proteins, Iron, B Vitamins, Calcium.
Wheat: Catalytic Elements, Mineral Salts, Calcium, Magnesium, Potassium, Vitamin B, Vitamin E, Sulphur, Chlorine, Arsenic, Silicon, Zinc etc.
Psyllium Husk: Lowers cholesterol, manage blood sugar, improve heart health and blood pressure, good for weight management, and relieves constipation and diarrhea.
With all the above details, I am sure I don’t have to tell you the multigrain bread benefits. A Multigrain Sandwich bread helps in weight loss, in case you are looking to lose weight. When you buy a Multigrain Sandwich bread from the market, check the ingredients. Most of them will have 66% of wheat flour and the rest will be a combination of multigrain. Multigrain flour that I have used for my recipe is a combination of 30% Wheat, 20% Maize, 20% Oats, 20% Soya and rest 10% Psyllium Husk.
5-grain bread recipe
This 5-grain Multigrain bread flour is less in gluten and hence structuring the bread will be difficult. We generally add yeast and water to the flour and knead it to make the dough. But in multigrain flour, forming a gluten is difficult.
We can either knead the dough for 15-20 minutes continuously to form gluten in the dough or I will share a new method know an Autolyse. Autolyse is a French word derived from a biological term “autolysis”. Autolysis again is taken from Greek which means “self-splitting”. Confusing? Let’s simplify this. Autolysis is a biological process that refers to the destruction of cells by its own enzymes.
What is Autolyse?
Autolyse is a method in which the flour is first mixed with water and then rested for about 20-30 minutes. Time of resting depends on the weather conditions. Warmer the weather lesser the time. The process helps the dough become flexible and extensible. After the resting period, other ingredients like salt, yeast, and oil are added.
As we know that this is a process of self-destruction and in baking it means that when the dough is in resting state, the oxidation process helps enzymes to breaks down into proteins and starch. Protein is what further gets formed as gluten.
This Autolyse reduces the total kneading time and increases the extensibility of the dough. Also, the dough after the bake shall be bigger and lighter.
Which bread is good for weight loss?
This is a question that has been asked by numerous people and there is no right answer to it. There is no head to head analysis of multigrain bread vs brown bread. The amount of variety available in the market leads to too much of confusion. Let us get some fine details here.
White Bread: Made of refined and stripped wheat grain and that means most of the fiber and natural nutrients are lost. All you are eating is carbohydrate.
Brown Bread: Don’t blindly buy a bread thinking it to be healthy bread by looking at its color. The color is, most of the times, artificial. Look at the ingredients. Most of the brown bread you find in the market is made of 33% of whole grain and that means there is very little nutritional value but a lot of colors to excite you.
Whole wheat bread: A whole wheat bread, many-a-times, could be a lot better bet to a multigrain bread. If you are eating a bread which is made of 100% whole wheat, then you are actually eating a lot of fiber, essential B Vitamins, and essential minerals.
Multigrain bread: A multigrain bread is healthy only if it carries whole grain. If the multigrain bread is made of refined grain, no matter how many, then the purpose of eating multigrain bread is defeated. Multigrain Sandwich bread results in highly effective in weight loss provided the bread is made of whole grains. A Multigrain bread contains multiple types of seeds and grains.
|Multigrain Flour||400 gm|
|Fresh Yeast||15 gm|
|Milk (For milk-wash)||2 tbsp|
|Total Servings||1 Loaf|
|Calories per Serving||1806.25|
In a bowl, mix water and flour. The batter will be very sticky. Cover the bowl with kitchen towel and let it rest for 30 minutes.
Meanwhile, in a bowl, take yeast, sugar and 2 tbsp lukewarm water. Mix well and keep it aside until yeast activates.
After 30 minutes, add activated yeast, salt and oil to the dough. Knead it for 5 minutes and keep it in a greased bowl. Cover it with cling wrap. Let this dough rest for 40 minutes or until doubles in volumes.
After first rise, take the dough out onto a lightly floured surface. Punch the dough to release the air and knead it for 5 minutes. If you feel dough is sticky, sprinkle some flour but dough should not be stiff.
Roll the dough into oval shape. Start folding it and shape it into a log. Line a loaf tin with parchment paper and place this dough log into that tin with seam-side down.
Give it milk-wash and cover it with greased cling wrap. Keep it aside for 40 minutes for second rise.
If your bread top is turning too much brown, cover it with aluminium foil and continue to bake.
Once done, take the bread loaf out from the oven, brush it with butter/oil. De-mould it and keep it on a wired rack.
Let the bread rest for at least 2 hrs before you slice.
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