Looking for a way to add more healthy fiber to your family’s diet… in a way that your picky kids will actually eat? Try this…
This recipe makes 2 loaves. If you cut each loaf into 10 slices, then each slice will have approx 8.5 grams of fiber, and only 10.7 grams of sugar (low enough that even I can enjoy a slice!). (Full nutrition info at the bottom of this article.)
1 Cups Milk
1/4 Cup White Sugar
1 tsp. Salt
1/4 Cup Butter
1 1/2 tsp. Active Dry Yeast
1 Cup Hi-Maize (This stuff acts similar to flour but has 128 grams of fiber in a cup! You can get it here or here.)
1 Cup White Whole Wheat Flour (This bakes more like white flour but is high fiber. You can get it here.)
2 Cups White Bread Flour
2 Tbsp. Vital Wheat Gluten (This helps a high fiber loaf rise more like a white loaf, so it isn’t so dense. You can get it here.)
4 Tbsp. Flax Seed (This is optional, but it’s a good way to “sneak” extra fiber and Omega-3s into your kid’s diet.)
*** If you’re interested in trying to get extra protein into your kids as well, toss in two scoops of Vanilla Whey Protein powder. I got mine at WalMart (Body Fortress Super Advanced). It ramps up the protein per slice by almost 3 g.
1/2 Cup Chopped Walnuts
1/2 Cup Packed Brown Sugar
2 tsp. Ground Cinnamon
2 Tbsp. Softened Butter – divided
2 large mixing bowls
1 smaller mixing bowl
2 9×5 inch loaf pans
1. Warm milk in the microwave for about 45 seconds. Should be warm to the touch, but NOT HOT. (Warmth encourages the yeast to rise, HOT will kill them and your loaf won’t rise at all.)
2. In your largest bowl, mix sugar, salt and butter. Add warm milk, eggs and yeast. This is your “wet” bowl.
3. In another bowl, mix together hi-maize, white wheat flour, bread flour, vital gluten and flax seed. This is your “dry” bowl.
4. Add the dry bowl, cup by cup, into the wet bowl, mixing well each time till you get a dough ball. Remove dough to counter top and kneed for 10 minutes till smooth and elastic.
5. Mix the walnuts, brown sugar, and cinnamon in a third bowl. (Don’t mix in the butter!)
6. Wash your largest bowl and spray it with cooking spray. Put the dough lump in and cover with plastic wrap. Allow to rise in a warm place for 1.5 hours.
7. Punch down dough and let it rest 10 minutes.
8. Divide the dough ball in half and roll each ball into a rectangle about 9×14 inches. Spread 1 Tbsp. soft butter on top of each dough rectangle and evenly sprinkle each with the brown sugar walnut mixture. Roll up each rectangle starting from the short end and pinch the seam closed. (If you want your loaf to look like mine, then roll both ends of the rectangle toward the middle… where the rolls meet in the middle the loaf will split… and I kinda think it looks pretty like that.)
9. Grease 2 9×5 inch loaf pans. Fit the rolled loaves into the loaf pans. Cover and let rise till nearly doubled (30 minutes).
10. Preheat oven to 350.
11. Bake loaves in preheated oven till lightly golden-brown and bread sounds hollow when tapped (about 30 mintues). If loaves brown too quickly, lightly cover with foil for the last 10 minutes. Let bread cool 10 minutes then remove to wire racks to finish cooling.
NUTRITION INFO FOR ONE SLICE(as prepared above in 2 loaves, each cut into 10 slices):
Total Fat 6.6 g (Saturated Fat 2.3 g, Polyunsaturated Fat 2.1 g, Monounsaturated Fat 1.1 g)
Cholesterol 36.2 mg
Sodium 158.6 mg
Potassium 102.3 mg
Total Carbohydrate 27.0 g (Dietary Fiber 8.5 g, Sugars 10.7 g)
Protein 8 g (10.6 g if you add the suggested 2 scoops of vanilla whey protein powder)
NOTE ABOUT FREEZING DOUGH: If you want to freeze dough to make fresh loaves later, do so by doubling the yeast in the recipe, and then replace step 9 with the following: Line 2 9×5 inch loaf pans with plastic wrap and spray the plastic wrap well with cooking spray. Fit the rolled loaves into the loaf pans with seam sides down. Wrap tightly with plastic wrap, place in the freezer. Once frozen, you can remove the loaves from the pan to a freezer bag, but do not take off plastic wrap. When you’re ready to make a loaf, thaw the dough, still in the plastic wrap, in the refrigerator overnight. Then remove dough from plastic wrap and place in greased loaf pan seam side down. Allow to rise in a warm place for approx double the normal rise time (perhaps even 1 to 1.5 hours). Then cook as recommended in the final steps above. ***NOTE*** The one time I did this, I didn’t have spectacular luck getting the bread to rise. However, I later found out that the yeast I had used was DEAD… um, so that could have had something to do with it. 😛