Thursday, September 3, 2009

Healthy Low GI Bread

Last month in the middle of the South African winter, I was asked to make sandwiches for our home cell/Bible study group. We always met at our home so I decided, instead of the standard sandwiches, I would make a huge pot of vegetable soup. I’d also come across a new bread recipe in a food magazine which is available at our large chain supermarket, Pick and Pay.

This easy, quick-mix yeast bread requires no kneading and turned out to be the most delicious Low GI bread I’d ever eaten. (I’d never baked one, so I was thrilled with the results)

If you’d like my vegetable soup recipe, click
The bread turned out beautifully and tasted divine
Low GI Bread Fresh Living PnP Magazine July 2009

3/4 cup (187ml) sunflower seeds
1 cup (200g) crusted wheat (plus extra tbs for garnish)
3 cups (420g) whole-wheat flour
1 cup (120g) white bread flour
1 ½ tsp (7g) salt
1 x 10g packet instant yeast
1 cup (42g) All-bran flakes (e.g. Kellogg’s)
2 tbs (30ml) milk
3 tbs (45ml) molasses or honey
1 tbs (15ml) olive oil
1 tbs (15ml) lemon juice
2 ¼ - 2 ½ cups (560ml – 625ml) lukewarm water

Toast sunflower seeds in dry, hot, non-stick pan until golden(Set aside ¼ cup (60ml) for garnishing)

Sift together flours, yeast, salt, All Bran flakes and yeast.
Mix seeds with molasses/honey, oil, milk and lemon juice
Add water and stir well

Add to dry ingredients and mix well
Pour dough into loaf pan of your choice; (I used 28 x 10 ½ x 9 ½)
Sprinkle top with reserved seeds and crushed wheat
Leave to rise in a warm place for 30 minutes
Preheat oven to 200°C and bake for 45 minutes
Remove loaf from tin and bake on rack for 10 minutes. (For a crisp bottom crust)

Makes 7 mini loaves, 3 round, or 1 large loaf

Dimensions of alternative tins:
Round tin: 12 ½ x 4 ½
Mini loaf tins: 11 x 6 ½ cm
Note: Quick tips for baking bread:

Hot humid air gives the best baking results. Place a small metal dish of hot water in the oven while the bread is baking. Using a spray bottle, spray a fine mist of water into the oven 2 - 3 times.


  1. Oh YUM, Jo... I LOVE bread--especially whole grain. I used to go to the bakery and buy a delicious 9-grain bread. Yours sounds wonderful...

    Thanks for sharing ---and for the veggie soup.

    Hope you had a good day...

  2. That looks really tasty, maybe I'll try it.
    Sunny :)

  3. Looks so yummy, Jo - and I love the sound of the ingredients used to make it, too. Had to laugh, can you imagine Justin's reaction to me spraying a fine mist of water into the oven whilst it was baking ?! He already thinks I'm crazy for injecting my Christmas cake with brandy every year !

    Hope you're having a wonderful day ...


  4. I never baked anything in my whole life. I loved to cook but not to bake. Now it's fashionable to make your own bread but for that there are these bread bakers. You put the stuff in in the evening and in the morning your bread is ready at least I have been told so.
    Your bread looks delicious !

  5. I love whole grain bread too\. thanks for the comment Jo and oh I copy your recipe i might make that this week..

  6. I love that bread that doesn't require kneading! Yours looks very tasty indeed!

  7. Mmm, that looks great. I think I can smell it, fresh out of the oven.

  8. Your bread recipe looks good and I love to bake bread, so I think I'll try it...I'm going to check out the soup recipe...

  9. Nothing better than the smell of home baked bread. I'll be right over. LOL

  10. Hi Betsy;) I'm a breada freak and always looking for new and healthy recipes. I like the sound of a NINE-grain bread, Wow. The veggie soup is really delicious and easy to prepare.

    Hi Sunny, it is really tasty, Let me know if you bake it.

    Hi Lynda, the most delicious ingredient in this bread, are the sunflowers. Oh, I had to laugh as well. I can just IMAGINE Justine's face...

    I agree Gattina, there are bread machines, but I've never had one. I grew up with a mother who made our bread and have just followed her example. Thanks for visiting.

    Hi Esther, I also jumped at the idea of not kneading and it turned out yummy.

    Hi momgen;) let me know how it turns out.

    Hi Janie, it lived up to every expectation: smell, texture, taste. It was delicious.

    Hi Carol, Thanks, let me know how the bread and soup turns out.

    Hi Gaelyn;) I'll definitely let you know when I bake one of these here in Khartoum. Thanks for popping in.

  11. Hi Ruby, thanks for popping in. Wow you have many blogs. I'll have to pop over and check them all. (((Hugs))) Jo


Thank you for visiting my blog and taking the time to leave a comment. I appreciate your feedback. Jo