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The Recipe Instructions |
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Ingredients
1 1/2 cup whole-wheat flour
3/4 cup all-purpose flour
1 package active dry yeast - (2 tspns)
1/2 tsp salt
3 tbsp sunflower seeds
3 tbsp sesame seeds
3 tbsp pumpkin seeds
1/3 cup rolled oats
1 cup water
2 tbsp molasses
1 egg white
1% milk, for glazing
the top of the bread
Directions
In a large bowl, combine the whole-wheat flour, all-purpose flour, yeast,
and salt. In another bowl, mix the seeds with the oats.
In a saucepan, combine the water and molasses and warm the mixture over low
heat until a thermometer reads 120 to 130 degrees.
Add the liquid to the flour mixture with the egg white. Mix together until
a soft dough forms.
Turn the dough onto a lightly floured surface. Knead for 10 minutes; then
shape into a ball.
Lightly oil a large stainless-steel bowl. Add the dough and turn to cover
the dough with the oil.
Cover the bowl with a tea towel and let rise in a warm place for 2 hours
until doubled in size.
When the dough has risen, punch the dough down with your fists and add all
but 2 tablespoons of the seed mixture working it into the dough. Reserve
the 2 tablespoons of seed mixture for the topping.
Shape the dough into a loaf by rolling it into a 12- by 8-inch rectangle
and then roll up by its shortest end. Pinch the ends together and tuck
underneath. Place in a non-stick 9- by 5-inch loaf pan with the seam
underneath.
Cover the loaf pan with a tea towel and let rise for 1 hour until doubled
in bulk.
Preheat the oven to 350 degrees. Brush the top of the loaf with milk and
sprinkle on the reserved seed mixture. Bake the bread for 30 minutes or
until the loaf sounds hollow when tapped on the bottom. Remove the bread
from the pan and let cool completely.
This recipe yields 18 slices. Serving size: 1 Slice.
Exchanges Per Serving: 1 Carbohydrate.
Nutrition Facts: Calories 95; Calories from Fat 27; Total Fat 3g;
Saturated Fat 0g; Cholesterol 0mg; Sodium 67mg; Carbohydrates 14g;
Dietary Fiber 2g; Sugars 6g; Protein 4g.
Source:
"The Webb Cooks by Robyn Webb, MS, LN at http://www.diabetes.org"
S(Formatted for MC6):
"08-16-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© American Diabetes Association, 2002"
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Per Serving (excluding unknown items): 83 Calories; 2g Fat (19.1% calories
from fat); 3g Protein; 14g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
64mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fat; 0 Other
Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: Robyn Webb, MS, LN
Preparation Time: 0:00
Servings: 18
Diet Multigrain Seeded Bread Recipe brought to you by Diet Recipes To-Go
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The Atkins’ Diet
First invented by doctor atkins in the sixities, the atkins diet is still one of the most popular diets today. Although highly controversial, it enables weight reduction whilst allowing you to eat foods that are normally considered bad for diets, like meat and butter. With the atkins diet you are encouraged to eat meat and fat, it is carbohydrates that need to be avoided. It is referred to as a low carb/high protein, diet. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, amongst them, cereals and pasta made from white flour. Unlike other diets, on the atkins diet the foods you are encouraged to eat continues to be nutrient-rich unprocessed foods like meat, fish & poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. The Glycaemic Index Diet The gi index weight loss program is reliant on the glycaemic index, a chart showing types of food and an indicator of the speed with which the carbohydrates in the food type gets changed to sugar in your blood stream. The theory is that slow release food types (ie with a low Glycaemic score), suppress your appetite for longer and help you to eat less food without craving snacks all the time. It's also very efficient for people with diabetes, as the low GI food types are helpful in reducing rises in blood glucose levels. The brassicas, Wonderfoods that also help with your Weight loss (includes Kohlrabi, Celery, Turnip greens and Chinese cabbage) Altthough not always popular with children, these are full of vitamins (eg.vitamin c), minerals (eg. potassium), fibre, chlorophyll and antioxidents. In addition to their most other healthy effects, a few of these nutrients are believed by nutritionalists to significantly lower the risk of getting cancer. |