The thing is that before the first grinding flour was used for baking bread - the other simply was not due to the lack of technical capabilities for more delicate grain processing. Also included in the bran. Today, most varieties of bread are made from so-called "top-grade" flour. However, the problem is that the highest grade in this case is an assessment of the nutritional value of the flour only, and not its health benefits. Yes, it really has a lot of calories, but the biological value tends to zero. As it is known, modern high technologies allow to carry out as fine grinding as possible, and also to carefully filter out all impurities. But it is precisely in them that the bulk of vitamins, valuable proteins and minerals are contained.
Therefore, in recent years, nutritionists have increasingly insisted on eating cereal bread, which is prepared from flour obtained as a result of a single grinding of grain.
What is cereal bread
The raw material for the preparation of grain bread is the so-called unrefined flour. This characteristic means that before you grind the grains, they do not remove the outer layer - the shell containing dietary fiber, vitamins and minerals.
In addition, bran and cereal germ are not screened out. In other words, everything that comes out during the first grinding of grain will go into the dough. Because the particle size of such flour can reach 1.5 mm. For comparison, a particle product of the highest grade has a particle size of only 0.05 mm.
Flour for grain bread
Theoretically, any type of grain can be used to prepare grain baking. However, the fact is that wheat flour has a rather specific taste, with well-marked bitterness. Therefore, for baking this kind of rye flour is more often used.
Rye wholegrain flour has a darker shade than wheat flour. She is also somewhat rougher. Cereal rye bread looks "knocked down" and is distinguished by a grayish-cream tint of crumb. It is noteworthy that it retains freshness longer than ordinary wheat bread. When cutting it practically does not crumble; the only thing that is allowed is the presence of small sticky crumbs on the knife.
What is useful product
As noted above, the main characteristic of grain bread is the presence of coarse grain particles in it. Therefore, in such baking all the vitamins and trace elements present in the shell of the grains are preserved. We will describe in detail about the chemical composition and nutritional value of grain bread a little lower, but for now we will list the main useful substances that it contains. These are vitamins A, E, and group B, macro- and microelements: phosphorus, potassium, molybdenum, zinc, selenium, iodine, iron, calcium and sodium.
However, the main positive characteristic of grain bread itself is the high concentration of dietary fiber in it, which has a very beneficial effect on the gastrointestinal tract. They are endowed with the ability to normalize the intestinal microflora, as if absorbing and removing pathogenic microorganisms with a sponge. In addition, dietary fiber effectively binds bile acids that have atherogenic activity (that is, that provoke an increase in "bad" cholesterol in the blood). As a result, the risk of atherosclerotic plaques in the vessels is reduced.
Fiber also has a positive effect not on human metabolism, accelerating metabolic processes.
Unlike ordinary wheat bread, a grain product is able to give a feeling of fullness for a long time. This is achieved due to the property of fiber to significantly increase the secretion of salivary glands, as well as due to the presence of a large number of complex carbohydrates in grain bread. They are absorbed by the stomach for a longer time, resulting in a gradual saturation of the body with energy. Thus, eating cereal bread helps control weight for people who are prone to gain extra pounds.
Many of those who decide to stick to a diet, make the same mistake - they completely remove the bread from the diet. In fact, you should not go to such a step - it is enough just to use baked goods from the first grinding flour in limited quantities.
Moreover, grain bread is a real lifesaver for people who are in a mood because of voluntary food restrictions. The thing is that in the composition of this product there is a high volume of the B-group participating in the synthesis of endorphins - the so-called "hormones of happiness". As a result, weight loss will do without mood swings and nervous breakdowns.
Calorie content and nutritional value
The caloric value of grain bread due to its composition and the exact ratio of auxiliary components. On average, it is about 230 kcal / 100 g.
Proteins in 100 g of the product - 9.6 g, carbohydrates - 45 g, and the fat indicator is very modest - 1.4 g.
Grain flour product is rich in carbohydrates: it contains 0.03 g of sucrose, 1.07 g of glucose, 2.21 g of fructose, 0.01 g of lactose, 1, 02 g of maltose (hereinafter the content of substances per 100 g of product is given) . Starch in grain bread contains 28.73 g.
|Calcium (Ca)||161 mg|
|Iron (Fe)||2.47 mg|
|Magnesium (Mg)||75 mg|
|Potassium (K)||254 mg|
|Zinc (Zn)||1.77 mg|
|Copper (Cu)||0,227 mg|
|Manganese (Mn)||2.174 mg|
|Selenium (Se)||25.7 mcg|
|Phosphorus (P)||212 mg|
|Sodium (Na)||455 mg|
|Thiamine (B1)||0.394 mg|
|Niacin (B3)||4,438 mg|
|Pyridoxine (B6)||0,215 mg|
|Folic acid (B9)||42 mcg|
|Beta carotene||2 mcg|
|Riboflavin (B2)||0.167 mg|
|Pantothenic acid (B5)||0.646 mg|
|Vitamin A, IU||3 ME|
|Tocopherol (E)||2.66 mg|
|Vitamin K||7.8 mcg|
How to choose a grain bread
To date, on the shelves of supermarkets and shops there are many varieties of bread, which are positioned as cereals. How to choose a product that not only does not disappoint with its taste, but also can boast all the properties that are beneficial to the body?
First of all, pay attention to the color of the product. The product of the flour of the first grinding can be recognized by the characteristic shade - grayish-brown, reminiscent of very diluted coffee milk. Examine the crumb. In its structure should be well visible bran.
Compared to bread made from ordinary wheat flour, the grain product is significantly heavier in weight. Air and "fluffy" it does not happen.
Carefully inspect the crust. It should be even, smooth and "dark" - otherwise the bread is not baked. The presence of breaks, cracks and dents is not allowed.
Read the information on the label. The name of the product must include the words “cereal” or “whole grain”.
In the information about the product, it is mandatory to indicate what kind of grain the bread is made of: wheat, rye, oats, etc.
And yet, despite the wide range on the shelves, many prefer to bake grain bread at home. Here are just a few of the recipes.
Recipe for grain bread "Hercules"
Hercules cereal bread is popular for its palatability. In addition, it is relatively simple to prepare.
So, you will need: milk (one glass); flakes "oat-flakes" (one glass); honey (one and a half tablespoons); whole grain rye flour (two cups); butter (1 tablespoon); salt (half tsp); hydrated soda (2 tsp.), bran (2 tbsp. l.). If you wish, you can also diversify the taste of future baking by adding spices and sunflower seeds to it.
Spread honey and butter as thoroughly as possible. Pour in the milk and mix until complete dissolution occurs. Then you can add a glass of flour, baking powder and oatmeal. At this stage, we also add seasonings if you want to add a spicy flavor to the bread.
Stir the ingredients thoroughly. Start kneading the dough while gradually pouring the remaining flour. Add bran. Knead the dough should be up to the moment until you are able to hand shape a round loaf.
Place the bread on a baking sheet and place in the oven, preheated to a temperature of 220 ° C. Previously, you can sprinkle top with hercules flakes.
Bake should be about half an hour. Before you take the bread out of the oven, check it for readiness with a match.
Sourdough Unleavened Grain Bread Recipe
You will need: rye flour first grinding (300 g), wheat flour (200 g), rye sourdough (150 g), salt (teaspoon), honey (tablespoon), boiled water (300 ml), spice mixture (to taste ) You can use pre-ground cumin, rosemary, coriander and nutmeg.
Mix all ingredients thoroughly. Please note that if you are not using a mixer or a blender, stir with a wooden spoon. As a result, you will come out very thick dough, which is suitable for mixing by hand. Knead the dough for at least a few minutes, until it starts to stick off your hands.
Place the finished dough in a bowl, cover with foil or natural cloth. It should rise in a warm place for two to three hours. Then again knead the dough, form a loaf. It can be rolled in oatmeal. Place the bread in the pan after covering the bottom with baking paper. Leave it in a warm place again - it will come up for about an hour.
When the dough stops growing, heat the oven to 220 ° C. To prevent baking too dry, place a bowl of preheated water in the oven next to the bread. Bake bread for ten minutes. Reduce the temperature to 200 ° C, after which your loaf will be baked for about 50 minutes. Ready-made pastries will retain their amazing taste and nutritional properties during the week.
Yeast Cereal Bread
You need: a pound of flour of the first grinding; dry yeast (8 g); warm water (340 ml); salt (1 tablespoon); sugar (1 tsp.), favorite spices and seeds to taste.
Mix flour with yeast. Pour the remaining ingredients. Start kneading the dough, slowly pouring in water.
Please note that the resulting dough should be significantly friable. Let it stand warm for sixty minutes. Then place it in a mold that should be greased with oil before. Here it should rise within half an hour.
Preheat oven to 220 ° C. Put the mold in the oven, in five minutes reduce the temperature to 200 degrees. The bread baking process takes about an hour.
You will need: rye flour of the first grinding (450 g); water (350 g); fresh yeast (35 g); sugar (20 g); vegetable oil (1 tablespoon); pumpkin seeds (2 tbsp. l.); white flaxseed (15 g); salt (1 tsp); oat bran (50 g).
Pour the preheated water into a deep container. Dissolve the yeast in it. Pour salt, sugar into a container and add sunflower oil. Stir until sugar and salt dissolve completely. Pour bran, seeds and flour and knead the dough. Knead it for about five minutes, then leave for two hours to come up in a warm place.
Pound the finished dough and give it the desired shape. Let the future bread rest for a quarter of an hour, then put it in a preheated oven at 180 degrees. Baking this bread should be 20 to 40 minutes. After taking the finished bread out of the oven, let it sit for 20 minutes under a towel.
Cereal bread in a bread maker
Bake grain bread can be not only in the oven, but also in the bread maker. Moreover, it makes the process of cooking much more comfortable.
You will need the following ingredients: water (290 ml); salt (one and a half tsp); granulated sugar (10 g); wheat flour of the first grinding (200 g); rye flour of the first grinding (300 g); vegetable oil (10 g); dry yeast (5 g); pumpkin seeds (2 tbsp. l.).
Heat the water to 30 ° C. Pour it into the bowl of the bread machine, then add salt. Pour sugar into the mixture and pour in vegetable oil.
Mix plain and whole grain flour. Sift it through a sieve directly into the bowl of the bread machine. Pour dry yeast. Install the bowl, fix it and select the “home baker” program with the maximum degree of roasting. The baking procedure will take about three hours.