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 here.

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.