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Healthy Recipes

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Whole-Wheat Walnut Bread

Fresh baked bread is something everyone should try this time of year. It's the perfect winter day activity that permeates the whole house with a warm, comforting aroma. This recipe calls for whole-wheat flour which, unlike all-purpose white flour, contains the complete wheat kernel that includes the bran and the germ. This provides the full nutritional value of whole grain, a pleasing nutty flavor and a denser texture. Plus lab research is exploring whether walnuts may play a role in preventing breast cancer.

Whole-Wheat Walnut BreadIngredients:

2 tsp. instant yeast
1 1/4 to 1 1/3 cups water (start with the smaller amount)
3 Tbsp. olive oil
2 Tbsp. brown sugar, firmly packed, or 2 Tbsp. honey may be substituted
1 1/2 cups whole-wheat flour
1 1/2 cups unbleached all-purpose flour
1 1/4 tsp. sea salt
3/4 cup toasted walnuts, finely chopped or crushed

(As always, for the healthiest recipe, use organic content whenever possible.)

Instructions:

1. In large mixing bowl, combine all ingredients and stir until dough starts to leave sides of bowl.

2. Transfer dough to lightly greased or floured surface. Knead 6 to 8 minutes or until it begins to become smooth and supple. (You may also knead dough in electric mixer or food processor or bread machine set to "dough.")

3. Transfer dough to lightly greased bowl. Cover bowl and allow dough to rise until puffy though not necessarily doubled in bulk, about 1 to 2 hours.

4. Transfer dough to a lightly oiled work surface and shape into 8-inch log. Tuck ends under as you place log in lightly greased 8 1/2 x 4 1/2-inch loaf pan. Cover pan loosely with lightly greased plastic wrap and allow bread to rise for about 90 minutes until domed about 1-inch above edge of pan. A finger pressed into dough should leave a mark that rebounds slowly.

5. Bake bread in preheated oven at 350 degrees for about 35 to 40 minutes until golden brown. Test for doneness by removing from pan and thumping on bottom it should sound hollow. Or measure interior temperature with an instant read thermometer that should read 190 degrees at center of loaf.

6. When done, remove bread from pan and cool on wire rack before slicing. Store in plastic bag at room temperature.

Makes about 16 slices.

Per serving: 150 calories, 7 g total fat (0.5 g saturated fat), 20 g carbohydrate, 
4 g protein, 2 g dietary fiber, 180 mg sodium.

To see even more healthy recipes, click HERE.

 

   

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