Bread is one of the most recognizable elements of the renowned Mediterranean diet; however, in recent decades, its quality has plummeted, and it’s becoming less and less prominent in our daily lives.
If you’re reading this, we’re sure it’s because you want to maintain a high level of nutrition and fitness, optimal for achieving invaluable personal well‑being.
That’s why every Monday we try to do our part with the recipes we bring you, always keeping in mind that they must be healthy and compatible with a diet and a lifestyle focused on exercise.
How to Make Healthy homemade bread?
Preparation time: 50 min
Cooking time: 20 min
Total time: 1 hour 10 minutes
Dish: Bread
Portions: 1 bar
Ingredients
| Ingredient | Quantity |
|---|---|
| Flour of your choice (corn, rye, spelt, oats, etc.) | 800 grams |
| Natural Oats | 60 grams |
| Warm water | 1 cup |
| Salt | 1 pinch |
| Fresh yeast | 12 grams |
Step‑by‑step preparation
Prepare the dough
- Use a fairly deep bowl, where you will need to add the water, yeast, and salt. Stir them with your hand or any kitchen utensil until there are no lumps.
- Once there are no lumps, gradually add the flour, stirring constantly. The mixture will become thicker over time, and the goal is to achieve a dough that is easy to handle. It shouldn’t be too sticky or crumbly.
Knead
- Once the dough is firm, remove it from the bowl and begin kneading. A very useful trick is to sprinkle flour on the surface where you’ll be kneading to prevent sticking. The best way to knead is by bringing the edges of the dough towards the center, repeating this movement continuously.
- After the first kneading, which will last until you see the dough has increased in consistency, put it back in the bowl. Cover it with a piece of kitchen paper and let it rest for about 20 minutes to ferment.
- Once that time has passed, take out the dough and repeat the kneading process for a few more minutes.
Bake
- Place the dough on the baking tray and, before baking, let it rest for another 20 minutes. As before, sprinkle some flour on the tray and cover the dough with parchment paper.
- Once the second fermentation period is over, you can remove the parchment paper and turn on the oven. Ideally, bake at 150 degrees Celsius (300 degrees Fahrenheit) for 20 to 25 minutes, depending on the type of bread.
Grades (Notes)
- Store the bread in a bag to make it last longer. Since it’s homemade with natural ingredients, it can easily last 4 or 5 days.
Nutritional Facts for Healthy Homemade Bread
| Nutrient | Amount per Serving |
|---|---|
| Serving Size | 1 slice |
| Calories | 110 kcal |
| Carbohydrates | 20 g |
| Protein | 4 g |
| Total Fat | 2 g |
| Saturated Fat | 0.3 g |
| Cholesterol | 0 mg |
| Sodium | 180 mg |
| Potassium | 75 mg |
| Fiber | 3 g |
| Sugars | 2 g |
| Vitamin A | 5 IU |
| Vitamin C | 0 mg |
| Calcium | 28 mg |
| Iron | 1.2 mg |
Note: Nutritional values are approximate and may vary depending on the flour, seeds, and sweeteners used. Healthy homemade bread is a wholesome option rich in fiber and nutrients, making it ideal for sandwiches, toast, and balanced meals.