And you can catch me on Facebook Live Wednesday at 8 pm EST baking this in real time. Search @mairlyn.smith on Facebook to find me.
2 cups (500 mL) whole wheat flour OR stone ground whole wheat or spelt – see Professional home economist tips below before you doing anything else
2 tbsp (30 mL) wheat germ – if you are using stone ground whole wheat or spelt, omit this
2 tbsp (30 mL) ground flaxseed
1 ½ tsp (7 mL) baking powder
½ tsp (2 mL) baking soda
1 tbsp (15 mL) dark brown sugar, packed
1 – omega-3 egg
¾ cup (175 mL) 1% fat plain yogurt
2 tbsp (30 mL) canola oil
- Preheat oven to 375°F (190 °C). Line a cookie sheet with parchment paper or lightly grease.
- Mix together all of the dry ingredients in a large bowl: the whole wheat flour, wheat germ, baking powder, baking soda, and the brown sugar with a whisk.
- Whisk together the wet ingredients in a small bowl: the egg, yogurt, and the oil.
- Add the wet ingredients to the dry ingredients and stir till combined. If the dough is sticky, add a bit more flour.
- Now – roll up your sleeves, you are going to knead the bread. Lightly flour a board or your counter with whole wheat flour.
- Place the dough in the centre of the flour. Push the dough down and away from you with the heel of your hands, and then turn it one quarter turn, and bring the top flap of dough over to fold in half. Repeat nineteen more times.
- Shape the dough with the smooth side facing up into a round loaf 1 ½ – inches (4 cm) thick and 6 inches (15 cm) in diameter.
- Place on prepared pan. Using a sharp knife make a shallow X in the centre of the loaf.
- Bake for 35-40 minutes.
- It’s ready when it’s golden brown on top and darker brown on the bottom. The loaf should look like a giant biscuit. If you gently knock on the top of the loaf, it should sound hollow. Remove from pan, place on a wire rack to cool for 10 minutes, cut into 16 wedges and serve.
Makes 16 wedges. One serving = one wedge One Serving Contains: 91 Calories, 3 g Total fat, 0.4 g Sat Fat, 0 g Trans Fat, 85 mg Sodium,12.7 g Carbs, 1 g Fibre, 1.6 g Sugars, 3 g Protein
Diabetes Food Choice Values Per Serving:1 carbohydrate, ½ fat
Professional home economist tip:
If you are using stone ground whole wheat flour or stone ground or whole grain spelt flour you can omit the wheat germ. The reason is because regular whole wheat flour doesn’t contain wheat germ. Its just the bran and the endosperm aka the inner portion of the grain.
Stone ground or 100% whole grain whole wheat or spelt flour is the real deal. The entire kernel is ground up. So it contains the bran, the germ and the endosperm.
For more information on flour check out my post on Flour 101