High-fiber whole grain bread with walnuts
vegan
Ingredients (for servings, )
| For the wholemeal bread | |
|---|---|
| 1 ¾ oz | Linseed, raw, organic? (golden linseed, flax) |
| 1 ¾ oz | Sunflower seeds, raw (organic?) |
| 1 ¾ oz | Walnuts (tree nuts), raw (organic?) |
| 16 oz | Wheat flour, wholemeal (organic?) |
| 1 ¾ oz | Psyllium husks (raw, organic?) |
| 550 ml | Drinking water, raw (organic?) (19 oz) |
| 1 ½ oz | Fresh baking yeast (pressed yeast, baker’s yeast) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| 2 tbsp | Apple cider vinegar (raw?, organic?) (1.0 oz) |
Equipment
- food processor
- baking pan (springform pan)
- stove
- coffee grinder, electric
- nutcracker
- oven
- Topfhandschuh, Topflappen
Type of preparation
- bake
- chop or grind
- knead
Preparation
Preparation
Grind the flax seeds in a coffee grinder (do not grind finely). Grind the sunflower seeds and walnuts in a food processor (depending on preference). You can also just chop the walnuts. Put the chopped ingredients in a mixing bowl.Chopping walnuts: You can wrap the nuts in a cloth and work them with a solid object (e.g. hammer) on a solid surface.
Preparation of the dough
Add all other ingredients one after the other (wholemeal flour, psyllium husks, drinking water, fresh baking yeast, salt and apple cider vinegar) into the mixing bowl and knead into an even dough.It is enough if you roughly crumble the baking yeast. If you don't have fresh yeast on hand, you can also usedry yeast.
Instead of whole wheat flour, you can also use whole spelt or buckwheat flour.
You can reduce the amount of psyllium husks as desired.
Finishing the wholemeal bread
Line a bread pan with baking paper and pour in the dough. Place the baking pan (loaf pan with a diameter of 22 cm) in the still cold oven and bake at 180 °C with hot air (or 50-60 minutes with top and bottom heat).Take the bread out of the oven, let it cool briefly and then remove it from the tin. Let it cool and then cut it and enjoy.
Portion information: The specified amount for 5 portions is sufficient for a medium loaf of bread (22 cm loaf pan).
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 414 kcal | 20.7% |
| Fat/Lipids | 15 g | 21.8% |
| Saturated Fats | 1.5 g | 7.7% |
| Carbohydrates (inc.dietary fiber) | 68 g | 25.2% |
| Sugars | 0.91 g | 1.0% |
| Fiber | 19 g | 75.5% |
| Protein/Albumin | 15 g | 30.2% |
| Cooking Salt (Na:41.9 mg) | 106 mg | 4.4% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Min | Manganese, Mn | 3.9 mg | 197.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 2.7 g | 136.0% |
| Min | Selenium, Se | 54 µg | 98.0% |
| Prot | Tryptophan (Trp, W) | 0.21 g | 84.0% |
| Min | Copper, Cu | 0.83 mg | 83.0% |
| Vit | Thiamine (vitamin B1) | 0.83 mg | 75.0% |
| Elem | Phosphorus, P | 481 mg | 69.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 127 µg | 64.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 6.4 g | 64.0% |
| Elem | Magnesium, Mg | 211 mg | 56.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 2.7 g | 136.0% |
| Linoleic acid; LA; 18:2 omega-6 | 6.4 g | 64.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.21 g | 84.0% |
| Threonine (Thr, T) | 0.50 g | 54.0% |
| Phenylalanine (Phe, F) | 0.78 g | 50.0% |
| Isoleucine (Ile, I) | 0.59 g | 48.0% |
| Valine (Val, V) | 0.72 g | 45.0% |
| Leucine (Leu, L) | 1.1 g | 44.0% |
| Methionine (Met, M) | 0.28 g | 30.0% |
| Lysine (Lys, K) | 0.51 g | 27.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Thiamine (vitamin B1) | 0.83 mg | 75.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 127 µg | 64.0% |
| Vitamin B6 (pyridoxine) | 0.56 mg | 40.0% |
| Niacin (née vitamin B3) | 5.9 mg | 37.0% |
| Biotin (ex vitamin B7, H) | 16 µg | 33.0% |
| Vitamin E, as a-TEs | 3.5 mg | 30.0% |
| Riboflavin (vitamin B2) | 0.28 mg | 20.0% |
| Pantothenic acid (vitamin B5) | 1.0 mg | 17.0% |
| Vitamin K | 2.0 µg | 3.0% |
| Vitamin C (ascorbic acid) | 0.28 mg | < 0.1% |
| Vitamin A, as RAE | 0.33 µg | < 0.1% |
| Vitamin B12 (Cobalamin) | 0.00 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Phosphorus, P | 481 mg | 69.0% |
| Magnesium, Mg | 211 mg | 56.0% |
| Potassium, K | 547 mg | 27.0% |
| Calcium, Ca | 86 mg | 11.0% |
| Sodium, Na | 42 mg | 5.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 3.9 mg | 197.0% |
| Selenium, Se | 54 µg | 98.0% |
| Copper, Cu | 0.83 mg | 83.0% |
| Zinc, Zn | 4.1 mg | 41.0% |
| Iron, Fe | 4.7 mg | 34.0% |
| Fluorine, F | 74 µg | 2.0% |
| Iod, I (Jod, J) | 0.94 µg | 1.0% |
The fiber-rich wholemeal bread with linseed, sunflower seeds and walnuts is quick and easy to prepare.
Portion information: The specified amount for 5 portions is sufficient for a medium loaf of bread (22 cm loaf pan).
Nutrient profile: One portion of this high-fiber bread covers 200% of the average daily requirement of the trace element manganese and more than 100% of the essential omega-3 fatty acids. The trace elements copper and selenium and the essential amino acid tryptophan are covered by over 80%. The bread has a good ratio of fiber (76%) compared to the calories consumed (21%). The ratio of omega-6 to omega-3 fatty acids is 2:1, well below the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors.
Wholemeal flour: Wholemeal is grain from which only the awns and husks have been removed after harvest. Dietary fiber, vitamins, oils and minerals remain in the shell and the germ. The oils are particularly valuable from a nutritional point of view because they have a high content of essential fatty acids.
Sunflower seeds: Sunflower seeds are particularly high in vitamin E and the essential amino acid tryptophan. They also contain over 90% unsaturated fatty acids, but with a very poor ratio of omega-6 to omega-3 fatty acids. We compensate for this in this recipe by adding linseed.
Flaxseed: Flaxseed has a slightly nutty taste and a 40% fat content. With around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA), it has the highest concentration of omega-3 fatty acids of all known vegetable oils. Flaxseed has an extremely healthy fatty acid ratio of 1:4 (omega-6 to omega-3).
Walnut: The real walnut ( Juglans regia), also called tree nut, has the highest content of linolenic acid (ALA) of all nuts. They are also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium (for the heart muscle, among other things).
Properties of psyllium husks: These plant-based swelling agents are good as a binding agent and also create a better consistency. In addition, their high-fiber composition and swelling capacity are good for stimulating the intestinal muscles and can also help to relieve constipation. For this reason, psyllium husks are also used as a natural laxative.
Psyllium husks: You can reduce the amount of psyllium husks as desired. Reducing this by half, to 25 g, reduces the fiber content per 100 g from 19 g (75.5% of the daily requirement) to 16 g (62%). This also gives the bread a slightly firmer, less airy consistency.
Replace flour: Instead of whole wheat flour, you can also use whole spelt or buckwheat flour.
Yeast: If you don’t have fresh yeast on hand, you can also usedry yeast.
