Try some recipes using this multiple Great Taste Award 3 star Gold winning flour with it’s blend of finely milled Wheat flour, Sunflower seeds, Millet, Rye flakes, Poppy Seeds, Toasted wheat flakes, Linseed, Barley flour and Barley flakes your new year’s baking will never have been so healthy and delicious.
The Health Benefits of Fibre in Bread:
Bread has been a staple food in diets around the world for centuries. Today, health-conscious consumers are increasingly seeking options that not only taste great but also contribute to their well-being. Fibre-rich bread is one such choice that combines the comforting appeal of bread with significant health benefits. In this blog, we’ll explore the importance of fibre in bread and highlight the nutritional advantages of incorporating seeds and grains like sunflower seeds, millet, rye flakes, poppy seeds, toasted wheat flakes, linseed, barley flour, and barley flakes.
Why Fibre Matters
Fibre is an essential component of a healthy diet, playing a key role in maintaining digestive health, stabilising blood sugar levels, and reducing the risk of chronic diseases such as heart disease and diabetes. There are two main types of fibre:
- Soluble Fibre: Dissolves in water and forms a gel-like substance in the gut, which helps lower cholesterol and regulates blood sugar levels.
- Insoluble Fibre: Adds bulk to stool and aids in promoting regular bowel movements, keeping the digestive system healthy.
Consuming fibre-rich bread not only contributes to daily fibre intake but also keeps you feeling fuller for longer, which can support healthy weight management.
The Power of Fibre-Packed Ingredients
Adding seeds, grains, and flakes to bread enhances its nutritional profile while offering a deliciously hearty texture. Let’s look at the benefits of specific ingredients:
1. Sunflower Seeds
Sunflower seeds are an excellent source of dietary fibre, healthy fats, and protein. They contain vitamin E, a powerful antioxidant, and magnesium, which supports muscle and nerve function. In bread, sunflower seeds provide a nutty flavour and a satisfying crunch.
2. Millet
Millet is a gluten-free ancient grain rich in both soluble and insoluble fibre. It supports digestive health and helps regulate blood sugar levels. Millet also contains essential nutrients like iron, phosphorus, and magnesium, making it a great addition to fibre-rich bread.
3. Rye Flakes
Rye flakes are high in fibre and have a low glycaemic index, making them a fantastic choice for maintaining steady energy levels. They’re rich in minerals like manganese and selenium and contribute a mild, earthy flavour to bread.
4. Poppy Seeds
Tiny but mighty, poppy seeds are a good source of fibre, calcium, and iron. These seeds add a subtle crunch and a delicate, nutty taste to bread while boosting its nutritional value.
5. Toasted Wheat Flakes
Toasted wheat flakes bring both fibre and texture to bread. They’re made from whole wheat, retaining the bran and germ, which are packed with nutrients like B vitamins, iron, and zinc. Toasted flakes also add a pleasant crunch and a toasty flavour.
6. Linseed (Flaxseed)
Linseed, or flaxseed, is one of the richest plant-based sources of omega-3 fatty acids and lignans, which have antioxidant properties. It’s also packed with both soluble and insoluble fibre, promoting heart health and digestive regularity.
7. Barley Flour and Barley Flakes
Barley is a fibre superstar, especially due to its beta-glucan content, a type of soluble fibre that helps lower cholesterol levels. Barley flour and flakes add a nutty flavour and chewy texture to bread while enhancing its health benefits.
Health Benefits of Fibre-Rich Bread
By incorporating these nutrient-dense ingredients into bread, you’re creating a wholesome product with several health benefits:
- Improved Digestive Health: The insoluble fibre from whole grains and seeds supports regular bowel movements and a healthy gut microbiome.
- Heart Health: Soluble fibre from ingredients like barley and linseed can help lower “bad” LDL cholesterol, reducing the risk of heart disease.
- Blood Sugar Control: Fibre slows the absorption of sugar into the bloodstream, preventing blood sugar spikes and crashes.
- Weight Management: Fibre helps you feel fuller for longer, reducing the likelihood of overeating.
- Nutrient Density: Seeds, grains, and flakes add essential vitamins, minerals, and healthy fats to your diet.
Incorporating Fibre-Rich Bread into Your Diet
Whether you’re enjoying it as part of a hearty sandwich, a simple slice with butter or a base for avocado toast, fibre-rich bread is a versatile and nutritious choice. Look for varieties that include a mix of these ingredients, or consider baking your own bread at home to customise the blend of seeds, grains, and flakes.
A Delicious Path to Better Health
Nelstrop’s Multiseed and Flake isn’t just good for your health—it tastes great too. By making it a regular addition to your baking recipes, you’ll be taking a simple yet powerful step toward better overall well-being. So, next time you’re baking bread, go for fibre-packed options that nourish your body and delight your senses.
Multiseed and Flake pancakes
Ingredients
250g (2 cups) Nelstrop Multiseed and flake flour
Pinch of salt
2 tsp of baking powder
60 ml of vegetable oil
20g of unrefined sugar (like molasses)
20g of honey
2 eggs
250ml milk
Method
1. Mix the Dry Ingredients
In a large mixing bowl, combine the flour, salt and baking powder.
Stir gently to mix the ingredients evenly.
2. Add the Wet Ingredients
In a jug weigh the milk, eggs, oil and honey.
Stir in the molasses to dissolve.
3. Combine the ingredients and mix into a smooth batter.
4. Deposit the mixture onto a pre-heated fry pan using a little oil to avoid sticking.
Cook the pancakes for 2 minutes and then flip.
(You will see that the topside of the pancake is forming bubbles and cooking when it is ready, watch that the bottom doesn’t burn, adjust the heat if required.)
5. Cook the other side until the pancake is golden brown.
6. Enjoy with your favourite toppings and fresh fruit.
Multiseed and Flake muffins with Cranberries
Ingredients
250g (2 cups) Nelstrop Multiseed and flake flour
Pinch of salt
2 tsp of baking powder
60 ml of vegetable oil
80g of unrefined sugar (like molasses)
40g of honey
2 eggs
125ml milk
Filling
125g cranberries
Topping
Pumpkin seeds (optional)
Method
1. Preheat the Oven
Preheat your oven to 170°C (340°F).
2. Prepare your tray, line a muffin tray with suitable cases.
3. Mix the Dry Ingredients
In a large mixing bowl, combine the flour, salt and baking powder.
Stir gently to mix the ingredients evenly.
4. Add the Wet Ingredients
In a jug weigh the milk, eggs, oil and honey.
Stir in the molasses to dissolve.
5. Combine the ingredients
Mix into a smooth batter then add the cranberries ensuring even distribution.
6. Deposit the mixture into the cases
Fill to about ¾ high, and decorate with pumpkin seeds or any seed of your choice (optional).
7. Place onto the middle shelf of the oven
Bake for 20-25 minutes check with a skewer to see if they are baked. (The skewer should come out clean)
8. Allow to cool
Leave in the tin for about 10-15 minutes and then remove when safe onto a cooling wire.
9. Enjoy when cool enough to eat.
Nelstrop Multiseed and Flake bread
Ingredients
500g (4 cups) Nelstrop Multiseed and flake flour
7g (1 packet) instant yeast
10g (2 tsp) salt
275ml (1 1/8 cups) warm water
30ml (2 tbsp) vegetable oil
1 tsp honey (optional, to feed the yeast)
Method
1. Mix the Dry Ingredients
In a large mixing bowl, combine the bread flour, yeast, and salt.
Stir gently to mix the ingredients evenly.
2. Add the Wet Ingredients
Make a well in the centre of the flour mixture and pour in the warm water, oil and honey if using.
Mix with a wooden spoon or your hands until the dough starts to come together.
3. Knead the Dough
Turn the dough out onto a floured surface.
Knead it for 8-10 minutes until smooth and elastic. (If the dough is sticky, sprinkle a little more flour, but avoid over-flouring.)
4. First Rise
Place the dough in a lightly oiled bowl and cover it with a clean tea towel or plastic wrap.
Let it rise in a warm place for 2 hours, or until it has doubled in size.
(Tip Proofing Spot: A warm, draft-free area is ideal for the dough to rise.)
5. Shape the Dough
Shape it into a loaf by flattening it into a rectangle, rolling it tightly, and tucking the ends under.
Place the dough in a lightly greased loaf tin or on a baking tray for a freeform loaf.
6. Second Rise
Cover the dough again and let it rise for 30-45 minutes, or until it has doubled in size.
7. Preheat the Oven
While the dough is rising, preheat your oven to 220°C (425°F).
(Tip) Place a small pan of water at the bottom of the oven to create steam, which helps give the bread a crispy crust.
8. Bake the Bread
Bake the loaf in the preheated oven for 25-30 minutes.
The bread is done when it’s golden brown and sounds hollow when tapped on the bottom.
9. Cool and Enjoy
Remove the bread from the oven and let it cool on a wire rack before slicing.