Wheat bread is a staple in many homes. However, many have begun to avoid it since the high content of refined flour, starch and sodium does not exactly make it the healthiest option. Want to try a healthy alternative? Discover how to bake home-baked rye and spelled bread!
Unlike refined white bread, this recipe is based on whole grain ingredients that retain their nutritional properties. Both rye and spelled are significant sources of dietary fiber, antioxidants and B vitamins that promote well-being.
The benefits of home-baked rye and spelled bread
Recipes to replace traditional wheat bread are becoming increasingly popular. Therefore, it is now easy to find a variety of options that allow you to enjoy bread without regret. Overall, home-baked rye and spelled bread is one of the options you can prepare yourself at home.
You can easily buy the ingredients in the grocery store, and the steps to prepare it are quite simple. Best of all, it can be included in most diets, as it is easy to digest and packed with nutrients that are good for both your health and your weight.
The benefits of rye
Rye is one of the foods that has gained fame as an alternative to refined grains. From a nutritional point of view, it stands out thanks to high levels of iron, which cover up to 18% of your daily needs.
Rye also contains phosphorus, magnesium, B vitamins and dietary fiber in larger amounts than other similar foods. In addition, it provides energy through unrefined carbohydrates which, unlike refined carbohydrates, do not cause blood sugar peaks.
Among other things, rye contains lysine, an amino acid that is not present in other grains. It also contains very little fat (only 1.7%) and adds antioxidants that help fight free radicals.
Rye is also beneficial because it helps to:
- protect against cardiovascular disease
- improve digestion
- fight high cholesterol
- reduce the risk of diabetes
- assist with weight loss
The benefits of spelled
Spelled stands out for its high content of carbohydrates, proteins, vitamins and minerals. It is easier to digest than regular wheat, and the glycemic index is also quite low. Therefore, it is an ideal food for patients with diabetes or metabolic disorders.
The game consists of:
- Up to 75% carbohydrates
- 15% protein
- 5% fat
- Plenty of dietary fiber
- Vitamins B1 and B2
- Minerals such as calcium, magnesium, phosphorus and potassium
Like rye, spelled contains lysine, an amino acid that the body does not synthesize on its own. Lysine is essential for improving calcium uptake, producing hormones and strengthening the immune system.
How to bake home-baked rye and spelled bread
Homemade rye and spelled bread is a delicious alternative to enjoy for breakfast or snacks. You can even serve it as a side dish with soup or pasta for lunch or dinner. You can also freeze it in slices to shake it later.
Ready to try baking this bread at home?
- 1 cup water (250 ml)
- 1/2 cup wholemeal flour of rye and wheat (100 g)
- 2 cups wholemeal spelled flour (400 g)
- 1 tablespoon fresh crumbled yeast (20 g)
- 1 teaspoon salt (7 g)
- To start, heat the water slightly (not higher than 35 ° C) and sprinkle in the yeast.
- Then add both types of flour in a large bowl and mix well.
- Leave a hole in the middle of the mixture and slowly pour the yeast and water into the hole.
- Knead the dough vigorously until everything is well mixed. The dough should be smooth and even.
- Then let the dough rest so that the yeast can be activated and foamed. Form the dough into a ball, cover it with plastic wrap, and leave it in a dry, warm place.
- Preheat the oven to 220 ºC.
- When the dough has doubled in size, knead it again until you have got the shape you want.
- If you want, you can use a mold or make a large loaf of bread. You can also make small individual rolls if you want.
- Let the bread stand for 30 minutes. Then put it in the preheated oven at approx. 220 ºC and leave for 25 minutes.
- Keep an eye on the bread until it is baked the way you want it. Finally, take it out of the oven and let it cool on a rack before you start eating it.
Try this recipe for home-baked rye and spelled bread!
Now that you know the benefits and know the recipe, do not forget to try it at home to enjoy the bread with the whole family.