Eat better and save money by making your own 100% Whole Grain Bread

I have been experimenting with going 100% whole grain for all my grain servings for the day. That means a lot of whole grain bread, pasta, brown rice, oatmeal and quinoa. Those seem to be the easiest to access in rural Manitoba, and the least expensive. I find that bread seems to cost the most in our family, as most whole grain bread runs about $4-5 per loaf.

I decided that it was time to start making my own bread again because of how much my little one wastes at each meal.  Sydney is truly skilled at eating 3 bites of her toast and then chucking the remaining pieces into my rosemary plant. I’ve found bite size pieces of peanut butter and jam wedged in the couch, behind the water cooler, down her pants under the fridge…and the list goes on. I really don’t know how much she is eating, but either way when a loaf of whole grain bread cost approx. $5 a loaf, I decided that her waste was costing me too much.

Whole grain bread can be a tricky thing to make, as most whole wheat recipes turn out hard and dense. After some research I found that adding lemon juice to the recipe is the secret to keeping the loaf soft and fluffy.

The following recipe is adapted from Rogers. That is the brand of whole grain flour that I buy at Safeway (for about $6.00/2kg). I made a few changes, like using instant yeast and I cut out all of the salt. This makes a no sodium, higher fibre bread (compared to what you buy at the store). Plus, it works out to under a dollar for 1 loaf.

So go ahead, let your toddlers hide their toast. At least it isn’t going to cost you an arm and a leg to do so…plus you are getting a healthy product to serve at home.

Sodium note: Sodium recommendations for optimal health are around 1500 mg/day. It makes it hard to stay under that number when 1 slice of bread is around 130-280mg/slice. This recipe is great because you get zero sodium per slice!

Hope you enjoy, Susan

Also, you can make the recipe into whole grain buns…I made hamburger buns (and just added sesame seed on top).

Ingredients:

  • 1 tsp honey
  • 1/2 cup lukewarm water
  • 2 tbsp dry active yeast (I use instant yeast)
  • 3 1/2 cups warm water
  • 1/4 cup honey
  • 2 tbsp molasses
  • 1/2 cup vegetable oil
  • 2 egg, beaten
  • 2 tbsp lemon juice
  • 10 1/2 -11 1/2 cups Rogers 100% Whole Grain Whole Wheat Flour
  • (I leave all of the salt out, but original recipe calls for 4 tsp. salt).

Dissolve 1 tsp. (5 mL) honey in 1/2 cup (125 mL) lukewarm water.

Sprinkle yeast into water. Let stand 10 minutes, then stir well.

Measure 3 1/2 cups (875 mL) warm water into a large bowl. Add 1/4 cup (50 mL) honey, molasses, vegetable oil, beaten eggs and lemon juice; mix well. Add yeast mixture and stir.

Gradually add 5 cups (1250 mL) flour, beating vigorously after each addition. Let stand 15 – 20 minutes until mixture is very light and foamy.

Add salt (as mentioned, I don’t do this step), and remaining 5 1/2 to 6 1/2 cups of flour to make a soft, workable dough. Turn dough out onto lightly floured surface; knead 10 -15 minutes until dough is smooth and elastic.

Form dough into a ball and place in greased bowl, turning once to grease the top. Cover and let rise 50 minutes or until doubled. *Note: Because I use instant yeast, I can skip the next step. After the dough has risen, I pop the loaves directly into the pre-heated oven for about 45 mins.

*Skip this step if you are using instant yeast: Punch down and shape into 4 round balls. Cover and let rest 20 minutes. Form into loaves and place in greased 8 1/2″ x 4 1/2″ (1.5 L) loaf pans. Brush tops with oil. Cover and let rise 50 – 55 minutes.

Bake in 375°F (190°C) oven for 30 – 40 minutes or until bread sounds hollow when tapped. Remove from pans and cool on wire rack.

YIELD: 4 loaves.

Original recipe source: http://www.rogersfoods.com/100-whole-wheat-bread/

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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 Back to Basics, High fibre, Low Carb, Low Sodium, Nutrigenomix, Uncategorized. Bookmark the permalink.

One Response to Eat better and save money by making your own 100% Whole Grain Bread

  1. memeinge says:

    I’m so excited to find this!! I’ve never been successful with 100% whole wheat bread, so I always buy it but know that there’s someway I could do it myself… I can’t wait to try your recipe for both the bread and the hamburger buns! Thanks

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