RECETA PAN 100% INTEGRAL CASERO

Ingredientes

500gr de harina integral (de trigo 100%)

400 ml de agua tibia

30 gr de levadura fresca

2 cucharadas de aceite de oliva virgen extra

2 cucharaditas de azúcar

Sal al gusto (yo añado 3-4 cucharaditas)

200 gr de pasas(opcional)

Semillas variadas

Modo de hacerlo: 

Añade la sal, la harina y el aceite en un bol grande, mezcla aparte 100 ml de agua tibia con el azúcar y la levadura fresca, mézclalo bien y déjalo reposar 10-15 minutos. Añádelo al bol de la harina y vierte el resto del agua, amasa bien hasta que la textura sea hidratada pero no moje (añade mas harina o agua según sea necesario), y no se pegue ni a tus manos ni a las paredes del bol, amasa durante 15 minutos. Déjalo reposar tapado en un lugar cálido o en el  horno a 35 ºC durante una hora y media hasta que doble su tamaño. Pasada hora y media añade las pasas y amásalo de nuevo ligeramente, déjalo reposar otra media hora después, y precalienta el horno a 180ºC. Mételo en el horno durante 20-25 minutos, junto con un bol de agua aparte, dale la forma que mas te guste y añade las semillas por fuera (pégalas con un poco de agua),

Puedes incluso hacer formas divertidas como este árbol navideño,

Futurlife21 os desea una feliz Navidad!

¡FELIZ NAVIDAD A TODOS!

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Many of us are realizing how important for our health are fiber, vitamins and minerals present in grains. Bread is one of the main products eaten in Spain and also in manu other countries, it is present on any table but we need to know how to buy the one that provide us with all that nutrients.

How we should read the labels to avoid misunderstandings:

What we read in the labels:

1. «Wholemeal» bread many times the label informs us simply that it contains some wholemeal flour, but we do not know the percentage, for instance if you read the ingredients the first one is never wholemeal flour.
2. Bread with «enriched flour». Many times this is a fraud. They add other nutrients but still dosen´t contains the same benefits as the full grain.
3. «Multi-seeds Bread». In this case use a potpourri of seeds, but it doesn’t mean that the flour that has been made with is wholemeal. The most frequent is that seeds are over and the bread is made with «colored» flour, but many times it dosen´t even contain wholemeal flour.
4. Bread with «whole grains». Many times add small amounts of these grains without writing the percentages if you it looks like wholemeal bread some times is because they dye the flour with food dyes and a bit of bran, thus confusing the consumer.
5. Bread made with «100% wholemeal flour» or 100% whole grain. This is the bread that you should buy, any healthy bread should be 85-90% wholemeal with full grains.

But the best thing to ensure the ingredients that are used to make bread is do your yourself and try mixtures of surprising flavors. You’ll be amazed how easy it is to make it and they are always the most nutritious option.

100% WHOLEMEAL BREAD RECIPE

Ingredients

500gr of strong wholemeal bread flour

2 tsp of active quick dry yeast.

2 tsp of salt

1 tsp of sugar (important to activate the yeast,  don´t forget to add it)

2 table spoons of extra virgin olive oil

600ml Warm water

Variety of Seeds- mixtures are the best.

How to make it:

1. Preheat the oven to 40 ºC (yes, just 40). Add the flour, the yeast the salt and the sugar, and mix together.
2. Add the oil and mix all together, then add the water and mix widely with your hands, it will be sticky at the beginning, but keep going until you have a dough that doesn´t stick to your hands or the walls of the bowl (add more flour or water as necessary), keep kneading the dough for a while(5-10 minutes) the more you knead it the more it will grow.
3. Wrap the dough with a cloth, not very tightly because it needs space to grow, although we need to avoid the oxygen to come in. Put the wrap dough in the 40ºC Oven, and leave it for an hour.

4.After an hour, take it out and knead it a bit more, add some seeds if you want seeds inside your bread, I normally put inside poppy seeds and sesame seeds, and knead it until everything is good mixed. Then wrap the dough in the same way that we did before and leave it in the oven again for 30 minutes more.

Take it out from the oven, and turn the temperature up to 160 ºC with fan. Then do shapes(like the christmas tree shape) with the dough! Put it into a tray with foil and spread a bit of water on top of it to stick the seeds that you want outside. Leave it in the oven for 30 minutes more o less, check when it is done!  And enjoy it warm!!

Hope you enjoy it,

MERRY CHRISTMAS TO EVERYONE!