How about preparing a recipe for soft, simple and fluffy whole-grain bread at home? In addition to being homemade, your bread can be light to match both that freshly brewed coffee and your diet.
It was thinking of meeting all these specifications that Remédio Caseiro separated 10 recipes for homemade wholemeal bread. In addition, we spoke with nutritionist Janiele Rodrigues to better explain which type of bread is healthier and what the benefits of whole-grain bread are.
We also asked the nutrition specialist for some tips on healthy side dishes for wholegrain breads. So, let’s get to work (or better, on the job)?!
Wholemeal bread recipes
1. How to make wholemeal bread with flour and oats?
This recipe was recommended by nutritionist Janiele Rodrigues and has the following ingredients:
- 2 cups of whole milk
- 1 cup oat flakes , a little more to sprinkle on top
- 1/2 cup of warm water
- 2 tablespoons of dry instant yeast (granulate)
- 1/2 cup of honey
- 4 tablespoons of butter
- 3 cups of whole wheat flour
- 2 cups of wheat flour
- 1 tablespoon of salt
- 1 egg, slightly beaten
- 1 tablespoon of water for brushing.
The first step is to put the milk on the fire, just to heat it on a low temperature. Before it starts to boil, turn off the heat and add the oats. Cover the container and let the mixture sit until it’s warm, but stir occasionally.
Meanwhile, place the following items in a large bowl: wholemeal flour, all-purpose flour, yeast, and salt. Mix these dry ingredients until they are smooth. When the milk and oat mixture is warm, add the honey, butter and warm water. Mix again.
As the liquids are homogeneous, pour them over the dry items in the recipe and start mixing to involve all the ingredients, until you get a uniform mass. Then throw flour on a table and pour in the dough to knead it.
Gradually add wheat flour until the dough starts to come off your hand without any problems. “The kneading should take approximately 15 minutes, until obtaining an elastic and uniform mass”, explains Janiele.
Then form the dough into a ball and place it in a large oiled bowl. Cover the container with plastic wrap and wait approximately 1h30. After the stipulated time, the dough will double in size and you will be able to knead it for a few more minutes, in order to eliminate the air bubbles.
Meanwhile, divide the dough in half and prepare the molds with oil and flour. Place each half in the molds and cover with a cloth, waiting for the last fermentation for another 40 minutes. At this point, preheat the oven to 180°C for approximately 15 minutes.
“When the buns are full, brush the beaten egg and sprinkle with the oats. Bake them in the oven until well browned and with a hollow sound when tapping the underside of the buns, about 35-40 minutes. As soon as they are ready, remove them from the mold and leave them on a rack”, concludes the nutritionist.
2. Microwave wholemeal bread
The YouTube Channel “Minute Recipes by Gi Souza” shared with its subscribers a very simple microwave wholemeal bread recipe. This recipe is ideal for those who don’t have time to cook for hours, but don’t give up on healthy food.
Check out the ingredients below and then see in the video how it is prepared:
- 1 this
- 2 tablespoons of natural yogurt
- 3 tablespoons of wheat fiber
- 3 tablespoons of finely flaked oatmeal
- 1 tablespoon of baking powder
- 1/4 teaspoon of salt (or an amount to taste)
3. Vegan wholemeal bread
Now if you’re vegan, the whole wheat bread recipe shouldn’t contain eggs, milk or other animal ingredients, right? So calm down, we did a search on YouTube and found this animal cruelty-free (and delicious) recipe from the Presunto Vegano channel.
And the best part: it already comes with an amazing filling! Follow the ingredients and see how to prepare in the video!
- 1 and 1/2 cups (of tea) of whole wheat flour
- 1/2 cup (of tea) of finely flaked oats
- 2 tablespoons of flaxseeds
- 1 tablespoon of brown sugar
- 1/4 teaspoon of salt
- 1 pack of dry biological yeast (10g)
- 1/4 cup (of tea) of oil
- 1/2 cup of warm water.
- 2 chopped garlic cloves
- 1/2 chopped medium onion
- 2 cups (of tea) of chopped broccoli
- 1/2 cup (of tea) of chopped olives
- 1/2 cup (of tea) of chopped green scent
- Salt to taste.
4. Whole seed bread
Also recommended by our guest nutritionist, whole grain bread brings together what is healthy and delicious in the kitchen. Check out the ingredients:
- 250 g of wholemeal flour
- 250 g of wheat flour
- 4.6 g of powdered baker’s yeast (dry yeast)
- 1 teaspoon of salt
- 15 g of yellow sugar
- 1 dl of milk
- 2.5 dl of warm water
- 40 g of sunflower seeds
- 40 g of brown flaxseeds
- Wheat flour to sprinkle
- water to paint
- Sunflower and linseed seeds for sprinkling
This recipe is quick to make, as the dough does not need to be kneaded. Then, just put the ingredients in a container and knead until they are smooth. Then roll the dough into a ball and place it in a floured container. Cover with a cloth and wait for 2 hours.
After the allotted time, place the dough into an oiled bread pan. Brush the surface with water and add the sunflower seeds and linseed. Wait another 30 minutes before putting it in the oven. Meanwhile, preheat the oven to 200ºC. Then just put the cake to cook for 35 minutes.
5. Simple wholemeal bread
The “Emagrecer Certo” channel taught internet users how to make a very practical wholegrain bread. According to the creator, Yamily Benigni, a 35 g slice of this bread has an average of 80 calories. In addition, the recipe is not only vegan because it uses a little honey in its ingredients. Follow up!
- 3 cups (500g) of wholemeal flour
- 1 sachet (7g) of instant dry biological yeast
- 1 teaspoon of salt
- 300 ml of warm water (cannot be hot)
- 2 tablespoons of olive oil
- 1 tablespoon of natural honey.
6. Whole-grain frying pan
Like the microwave recipe, the skillet one is quick but tasty. This is what the nutritionist Janiele Rodrigues guarantees. See below the ingredients and how to prepare this whole grain bread.
- 4 tablespoons of rolled oats
- 1 tablespoon of chia
- 1 tablespoon of baking powder
- 1 this
- 1 teaspoon of salt to taste
- 3 tablespoons of milk
The first step is to put all the ingredients in a container, leaving only the yeast out. Mix all the items until they are uniform and then add the yeast.
The second step is to place a non-stick skillet on low heat, greased with a drizzle of oil. Once it’s warmed up, put the mixture in the pan and bake on one side and the other.
7. How to make very fluffy whole grain bread?
“Super cute”! This is what the “Menino Prendado” channel guarantees by teaching a recipe for homemade wholemeal bread. Do you want to check out how this precious food turned out? Then see the list of ingredients below and check the way of preparation in the video:
- 300 ml of warm water
- 3 tablespoons of oil or olive oil
- 2 tablespoons of sugar (can be brown or even honey)
- 1 sachet of instant dry biological yeast (10 g)
- 4 cups (of tea) of whole wheat flour
- Oil for brushing
8. Wholemeal bread recipe in a blender
Another easy-to-perform recipe taught by nutritionist Janiele Rodrigues. Check out the items needed to make this blender whole-grain bread!
- 2 cups of white wheat flour
- 2 cups of whole wheat flour
- 1 cup of oats
- 2 eggs
- 2 tablespoons of sugar
- 1 teaspoon of salt
- 1/2 cup of oil
- 2 cups of warm milk
- 1 envelope of 10g yeast for bread.
First, place the following ingredients in a blender: milk, eggs, sugar, salt, oil and yeast. After beating them, pour the mixture into a container containing the flours and oats. Mix everything together and place the dough on a bread pan greased with oil and flour.
Let it rest for approximately 1 hour until the dough doubles in size. Then just take it to the preheated oven, leaving it to bake for approximately 30 minutes.
9. Recipe for soft wholegrain bread
Another channel in our list of recipes for wholegrain bread. This time, “Rafa in Italy” teaches how to make a bread soft without having to knead it. Want to learn? Then check the following ingredients and the way of preparation with Rafa himself:
- 3 cups of whole wheat flour (440g)
- 1 tablespoon of brown sugar (15g)
- 1 tablespoon and a half of dry biological yeast (10g) or 40g of fresh yeast
- 3 tablespoons of rolled oats (optional)
- 1 teaspoon of salt (10g)
- 1/2 cup of olive oil (170ml)
- 1 cup and a half of water (400ml).
10. Fast wholemeal bread
Finally, another recipe recommended by our nutrition specialist. And the best part: this is an idea for those who don’t have so much time to spare. So if that’s your case, check out the following tip!
- 200 ml of wheat flour
- 100 ml of rye flour
- 50 ml of wholemeal flour
- 100 ml of milk
- 100 ml of yogurt
- 20 ml of corn oil
- 30 ml of honey
- 1 teaspoon of yeast
- 1 teaspoon of baking soda
- raisins to taste
- Oat flakes to finish.
As this recipe is quick, the first step is to heat the oven to 180ºC. Then prepare a cake tin or even bread, lining it with parchment paper. After these two steps, it’s time to take care of the bread dough.
First, combine all dry ingredients in a bowl. In another container, stir all wet ingredients. Afterwards, just pour the dry ones into the wet ones and mix well until the dough is pasty.
“Spread the dough on the tin, sprinkle with oats and bake for 30 minutes. Remove from the oven and from the mold, carefully remove the paper, if necessary use a knife so as not to damage the sides of the bread”, highlights Janiele Rodrigues.
Wholemeal Bread Benefits
According to nutritionist Janiele Rodrigues, whole grain bread retains all the nutrients it has, as it does not undergo any type of refinement process. Therefore, it maintains its vitamins, minerals and fiber.
Given this composition, wholegrain breads “help to improve intestinal transit, carry out a process that cleans the arteries and veins of possible accumulations of fat, increase satiety, helping to prevent or treat obesity and interfere with the glycemic index, which may be useful in the treatment of diabetes.”
The nutritionist also highlights other benefits of these foods, such as helping to reduce bad cholesterol and blood sugar levels. “The consumption of dietary fiber helps in the formation of fecal bolus and in the increase in stool weight, which promotes better intestinal functioning”, he explains.
For these reasons, eating whole foods helps prevent constipation, diverticulosis, arteriosclerosis and tumor risks. In addition to wholegrain breads, other products are also rich in fiber such as oatmeal, wholemeal flour, grain mix, eggplant, orange, apple, carrot, oat bran and pulses.
“Despite the numerous benefits, they should not be consumed in large quantities, the ideal is to consume 5 servings a day between 20-30g”, warns the nutritionist.
Whole grain bread fattening?
There are different types of wholegrain breads, as you saw in this article. But in general, it is possible to establish the calories of this type of food, taking into account the reference values by the Brazilian Table of Food Composition.
“Every 100 g, wholegrain bread has 253 kcal, 9.4 g of protein, 3.7 g of lipids, 49.9 g of carbohydrate and 6.9 g of dietary fiber (TACO, 2011). Whole grain bread is a great option for making any kind of healthier snack”, says Janiele.
In addition to being low in calories, wholegrain breads have fiber that helps satiate hunger and facilitates the digestion process. For these reasons, it is clear that if used with awareness and balance, whole grain bread can help in the weight loss process.
Accompaniments for wholegrain bread
As stated at the beginning of this article, we asked the guest nutritionist to quote some tips for accompaniments for a snack with wholegrain bread. According to Janiele, the composition of this dish may depend on the nutritional status of each person.
However, in general, whole grain bread goes very well with the following items: curd cheese, ligth curd and eggs, for those people who have changed rates.
“You can also make a natural sandwich, where you mix ligth cheese with grated carrots, along with tuna or shredded chicken. And shredded chicken must be prepared with natural seasonings”, says the expert.
What kind of bread is healthier?
There are several disagreements about which is the healthiest type of bread. On one side is the wholemeal, on the other the multi-grain bread. But according to the nutritionist, each of these types has particularities.
“Wholegrain bread has a specific type of fiber and is also less caloric. Made with whole wheat flour, the food will not go through the refinement process. In this way, the nutrients present in the flour remain”, explains Janiele Rodrigues.
Thus, in the integral type it is possible to find a very good amount of calcium, phosphorus, magnesium and potassium, in addition to dietary fiber. Therefore, it helps generate energy in the body, helps prevent cardiovascular disease, facilitates weight loss and works to control anxiety.
Multi-grain bread is rich in B vitamins, proteins, omega-3s and minerals such as iron, potassium and magnesium. As a result, it can help balance the body, improve brain health and prevent anemia.
In addition, they have the benefits present in the grains found in their composition, such as: chia, sesame, oats, sunflower seeds, quinoa, linseed (golden and brown), among others.
“Both whole grain bread and multi-grain bread are rich in fiber, so when consuming and feeling abdominal discomfort, the ideal is to suspend consumption and consult a doctor and nutritionist”, concludes the professional.
But now that you know how to make whole wheat bread, how about putting some of our recipes into practice. Then let us know what you think!