Multi-grain Rolls

Making anything with whole wheat can have it’s challenges (hard and dried out tasting). Here is a recipe that uses high fibre ingredients and doesn’t taste like cardboard. The milk and honey help keep the moisture in, but I still recommended to store the buns in the freezer after making them, as this will help lock in the freshness.

This recipe can make 24 small buns or 12 large buns. I have attached a nutrition label for both sizes.  The small buns may only take about 15 mins to cook, whereas the larger buns may take the full 20 mins.  So keep your eye on them in the oven.  The small size buns are great for anyone who is watching their carbohydrate intake (20 grams carbs/1 bun).

You can be creative with whatever toppings you like. In my pictures, I used poppy seeds, onion powder, sesame seeds and fennel. Ross didn’t like the liquorish taste of the fennel, but I love fennel or even caraway would take fabulous. So don’t limit yourself to what is outlined in the recipe.

If your house is warm, you can let the dough rise on your counter, but if it is a bit cooler, I do recommend using the oven with the light on.

I think that is all for my side notes.  Hope you enjoy!

Mulit-grain Rolls  (Printable PDF) 

INGREDIENTS

  • 1/2 cup Wheat Bran Cereal, Dry
  • 1/4 cup Flax Seed, Whole
  • 1/4 cup Honey, Natural Pure Honey
  • 1 cup Skim milk (Warm)
  • 2.5 tsp Instant yeast (1 packet), dry
  • 2 large Eggs, whole, fresh
  • 2/3 cup Oatmeal, dry, Dry, 100% Natural
  • 1 1/4 cup Whole Wheat Flour
  • 1 tsp Black Pepper, Ground
  • 1/2 tbsp Windsor Half Salt TM
  • 3 cup All Purpose Flour or bread flour

DIRECTIONS
Mix together in a small bowl:
· ½ cup oat bran
· ¼ cup flaxseeds
· ½ cup boiling water
*Let sit until all the water is absorbed


Add the following in to the bowl of a stand mixer:
· ¼ cup honey
· 1 cup warm milk
· 1 envelope instant dry yeast
*Use a hand whisk to whisk together until yeast looks like it has dissolved.

Attach bowl to a mixer fitted with the dough hook. With mixer on low speed, add the following ingredients and
mix together:
· 2 large whole eggs
· 2/3 cup old-fashioned rolled oats
· 1 ¼ cups whole-wheat flour
· 1 tsp freshly ground pepper
· 1 tbsp salt
· Oat bran mixture previously made and set aside
Slowly add 3 cups bread flour ½ cup at a time, mix until it makes a soft, slightly sticky dough.
Kneed on medium-low speed until it is springy to touch (about 3 minutes).

Divide the dough into 2 batches. Roll each batch of the dough 2 logs. Section the dough into 12 pieces. Pinch off each each
section, roll it a bit of olive oil and form dough into balls.

Place on parchments paper lined baking sheet.
Brush with egg wash (1 egg yolk, 2 tbsp of milk)
Sprinkle rolls with:
· Poppy seeds
· Sesame seeds
· Garlic powder


Cover with plastic wrap. Turn on the oven light, place the rolls into the oven and let rise for 20 minutes (or longer).
When dough has doubled in bulk, take them out of the oven. Preheat the oven to 375F. Bake for 15- 20 minutes (or until dough has turned golden brown). Let cool for 10-15 minutes before serving.

*Adapted from Martha Stewarts Baking Handbook.

The first label is for 12 buns, and the second is for 24.

 

 

 

 

 

 

 

 

 

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About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
This entry was posted in Baking, Bread, Healthly Living, High fibre, Low Carb and tagged . Bookmark the permalink.

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