Thursday, July 14, 2016
Einkorn Flour - For a Healthy Sandwich Bread
Modern wheats have been hybridized through years and years and millions and millions of dollars in research. The goal of hybridization has been to increase yields, fight against plant disease, pests, weather conditions, etc. In and of itself that's not a bad thing but many are starting to wonder if this long history of hybridization is the explanation for the rising number of people with a high intolerance to gluten.
Try some Einkorn wheat. Einkorn has an entirely different genetic makeup than modern wheat. I get mine from Jovial Company, discovering them when I bought Carla Bartolucci's great cookbook titled "Einkorn - recipes for nature's original wheat." (it's an awesome bread baking cookbook that I'm going to spend many a Saturday playing around with as I do LOVE to bake and I could just sit and look at the beautiful photos of the food for hours).
Most modern wheat is a hybrid of many different grains and grasses. Einkorn has a 14 chromosomes , whereas modern wheat has a 42 chromosomes which changes the gluten structure. Einkorn is considered more nutritious than modern wheat, based on the higher level of protein, essential fatty acids, phosphorous, potassium, pyridoxine, and beta-caroten.
Einkorn is the world’s most ancient wheat,and the only wheat that’s never been hybridized. Einkorn is a delicious, healthy alternative to modern, mass market wheat as it was one of the first foods planted, at the birth of agriculture 10,000 years ago. It grew wild for millions of years before that
Einkorn isn’t just rich in history and nutrients, it’s also very flavorful. Intensive farming stripped most wheat of its taste along with its nutritional value. Go back to nature’s original wheat for a surprisingly pleasant taste that doesn't need a lot of spreads or butter to taste moist and wonderful.
Einkorn is packed with more nutrients, vitamins, and dietary minerals than regular wheat. Einkorn has 40% more protein and 15% less starch than commercial wheat, plus abundant B Vitamins and trace minerals like iron.
This was my first try. It made a great bread with a wonderful taste and is so easy you can always have some on hand for toast, sandwiches and french toast. Two hours start to finish including rise and bake time and literally a few minutes of my time to measure and mix. This recipe was on the bag of flour (though the cookbook has more detailed instructions which I summarized slightly).
I had a piece very lightly toasted with sugar free jam for breakfast and wasn't hungry until lunch. I made a small sandwich out of two slices with a piece of sharp cheddar with some raw veggies - and at 4 o'clock I'm not searching for my usual "snack" because I'm hungry. It is light in the stomach, but very filling.
Jovial Two Hour Sandwich Bread
1 and 1/4 up warm water (120 degrees F)
1 and 1/2 teaspoons active dry yeast
2 tablespoons oil or melted butter
1 Tablespoon honey or sugar
3 and 3/4 cups Jovial Einkorn flour.
1 and 1/4 teaspoons sea salt (you can leave out - it just won't brown as much)
(Note: Jovial says that sourdough bakers can also bake this loaf by substituting ½ cup (100 g) of refreshed starter for the dry active yeast and lengthening the first rise to 10 to 15 hours at room temperature. After shaping the loaf, the second rise should be lengthened to 60 to 90 minutes.)
Mix, warm water, yeast, honey and oil together and stir until cream in a large bowl. Add flour on top of liquid, sprinkle sea salt over the top
Mix with a spatula or wooden spoon until you have a wet, sticky dough.
Cover with plastic wrap and let raise in a warm place 45 minutes.
Place in a non stick bread pan, cover with oiled plastic wrap and let rise for 30 minutes while oven preheats to 375 F. Bake for 30-40 minutes. Cool completely before slicing.
I think this recipe, making it with sourdough starter is going to be my "go to" sandwich bread from now on.