1
Loaf
Preparation time: 20 minutes
Rising/baking time (for food processor method): about 3 hours
Many of the healthy-sounding multi-grain and wheat breads on the shelves actually contain only a tiny proportion of whole grain. An enjoyable way to make sure you’re getting at least 50 percent whole wheat flour in a loaf is to make your own. Flaxseed is a Magic addition to this bread; it increases the amount of blood sugar–lowering soluble fiber and contributes a delightful nutty taste. Note: Since bread machines come in both a 1-pound/450-gram (2-cup) and a 1 1/2-pound/700-gram (3-cup) capacity, we offer proportions to suit either.
1-POUND (450-GRAM) LOAF (8 SLICES)
1 1/3 cups whole wheat flour
2/3 cup bread flour or all-purpose flour
3 tablespoons whole flaxseed, ground (see Tip), or 1/4 cup flaxseed meal
2 tablespoons nonfat dry milk
1 1/2 teaspoons bread machine yeast
3/4 teaspoon salt
3/4 cup water, at room temperature
1 tablespoon molasses or honey
1 tablespoon olive oil
1 1/2-POUND (700-GRAM) LOAF (12 SLICES)
2 cups whole wheat flour
1 cup bread flour or all-purpose flour
1/4 cup whole flaxseed, ground (see Tip), or 1/3 cup flaxseed meal
3 tablespoons nonfat dry milk
2 teaspoons bread machine yeast
1 teaspoon salt
1 cup plus 2 tablespoons water, at room temperature
2 tablespoons molasses or honey
1 tablespoon olive oil
TOPPING FOR FOOD PROCESSOR/OVEN METHOD
1 egg white, lightly beaten with 1 tablespoon water
1 tablespoon whole flaxseed
To mix the dough and bake the bread in a bread machine: Place all of the ingredients in a bread machine pan in the order recommended by the manufacturer (do not place the yeast in direct contact with the liquids and salt). Select the whole wheat or basic cycle and medium crust, then press start. Once the dough is mixed, check the consistency; it should be smooth yet soft to the touch. Adjust if necessary by adding flour 1 tablespoon at a time or water 1 teaspoon at a time. When the bread has finished the baking cycle, transfer it to a rack to cool.
To mix the dough in a food processor and bake the bread in the oven:
1. In a food processor fitted with a metal chopping blade, combine the whole wheat flour, bread (or all-purpose) flour, ground flaxseed (or flaxseed meal), dry milk, yeast, and salt and pulse several times to blend. In a measuring cup, stir together the water, molasses (or honey), and oil until the molasses is fully dissolved; set aside. With the motor running, slowly pour enough of the liquid through the feeder tube to make a smooth dough that pulls away from the sides of the workbowl. The consistency should be smooth yet soft to the touch; adjust if necessary by adding flour 1 tablespoon at a time or water 1 teaspoon at a time. Process for 1 minute to knead. Transfer the dough to a bowl coated with cooking spray and turn to coat. Cover with plastic wrap and let rise at room temperature until doubled in bulk, 1 1/2 to 1 3/4 hours.
2. Coat a baking sheet with cooking spray. When the dough has doubled, turn it out onto a lightly floured surface. Punch it down and shape into a round or oval loaf (or make 2 small loaves). Place the loaf on the baking sheet. Coat a sheet of plastic wrap with cooking spray and cover the loaf with it. Let rise until almost doubled in bulk, about 1 hour.
3. Meanwhile, place a small metal baking pan on the bottom oven rack. Preheat the oven to 400°F (200°C).
4. When the loaf has risen, brush it with the egg white mixture and sprinkle with the whole flaxseed. Pour 1 cup water into the baking pan in the oven to create steam. Use a serrated knife to score four 1/4-inch (5-millimeter)-deep slashes in the loaf. Bake until the bread is golden and sounds hollow when tapped, 20 to 30 minutes. Transfer to a wire rack to cool. One serving is 1 slice.
Per serving: 155 calories, 5 g protein, 27 g carbohydrates, 3 g fiber, 4 g total fat, 1 g saturated fat, 229 mg sodium.
Tip: To grind flaxseeds, use a spice mill (such as a clean coffee grinder) or a blender to grind it into coarse meal. Flaxseeds must be ground in order for your body to reap the nutritional benefits.