Rye and Caraway Bread

If you are toasting this bread, note that it will take a little longer to turn golden than other breads. Try adding different seeds, such as sunflower seeds or pepitas (pumpkin seeds). Recipe reproduced with the kind permission of Murdoch Books from Dr Alan Barclay’s Reversing Diabetes.rye caraway bread resized

Makes: 1 loaf (16 slices)
Prep time: 15 minutes + 2 hours 25 minutes resting and rising
Cooking time: 40 minutes

 

 

 

 

 

2 teaspoons instant dried yeast
1 teaspoon light brown sugar
1½ cups rye flour
1½ cups stone-ground plain (all-purpose) flour, plus 2 tablespoons for kneading
¼ cup rolled (porridge) oats
2 tablespoons chia seeds
2 tablespoons caraway seeds
1 tablespoon linseeds (flaxseeds)
olive oil spray
1 teaspoon semolina

Combine the yeast, brown sugar and 1½ cups tepid water in a bowl. Stir until the yeast has dissolved, then set aside for 10 minutes or until frothy. • Put the flours in a large bowl. Combine the oats, chia seeds, caraway seeds and linseeds in a bowl. Set aside a pinch of the mixture for sprinkling, add the remaining mixture to the flours and mix to combine. Make a well in the centre, then pour in the yeast mixture and stir until the dough comes together. Turn the dough onto a lightly floured surface and knead for 8–10 minutes or until smooth and elastic. Return the dough to the lightly oiled bowl, cover with a clean tea towel (dish towel) and rest in a warm place for 1½ hours or until doubled in size. • Lightly spray a 9 x 19 cm (approx. 4 x 8in) loaf tin (base measurement) with olive oil and sprinkle with the semolina. Using your hands, knock back the dough to its original size. Knead the dough for 2–3 minutes, then roll into a log shape and cut three diagonal slashes into the top of the log. Place in the prepared tin, sprinkle with the reserved oat and seed mixture, cover and set aside to rise for 45 minutes. • Preheat the oven to 200°C (400°F/Gas 6). Bake the bread for 35–40 minutes or until the top is golden and the loaf sounds hollow when tapped. Transfer to a wire rack to cool before slicing. 

Reversing Diabetes GI NewsPer serve (one slice)
510kJ/ 120 calories; 4g protein; 2g fat (includes 0.3g saturated fat; saturated : unsaturated fat ratio 0.18); 18g available carbs (includes 0.5g sugars and 17g starch); 4g fibre

 

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