An indispensable condition of many diets is the refusal of flour. Adherents of proper nutrition, as a rule, refuse bread, but not everyone finds it easy. And for some, eating food without flour seems completely incomplete. It's all about taste habits that were formed in childhood.
If you find it difficult to give up bread, you can replace it with a healthy alternative, fitness bread. You can prepare it at home: it’s not difficult, but it’s tasty and healthy.
Bread is not the head of everyone: what will happen if you give up flour
We'll tell you about six pleasant changes that will happen to you after giving up bread and buns.
Fitness bread in the oven recipe. 5 irreplaceable bread recipes for fitness sandwiches
1. proper bran bread. Ingredients: * soft cottage cheese - 50 g. * rye bran - 4 tbsp. l. * flaxseed flour - 2 tbsp. l. * egg - 1 pc. * baking powder - 1/3 tsp. * salt - to taste. Preparation:
We mix the egg with salt and your favorite herbs. Add 50 g of soft curd, 1/3 tsp of baking powder. Enter 4 tbsp. l rye bran and 18 g (2 tbsp) flaxseed porridge, can be replaced with flaxseed flour. Once everything was mixed, we let it rest for half an hour. Then with wet hands we sculpt something that looks like a loaf. We make longitudinal cuts and sprinkle with sesame seeds. Bake at 180 for ~35 minutes (check readiness. Bon appetit!
2. whole grain sourdough bread with flax seeds. Ingredients: Dough: * whole grain sourdough - 10 g. * whole grain flour - 75 g. * water - 60 ml. Mix and leave for 10-12 hours. At the same time, soak the flax seeds: * flax seeds - 50 g. * water 150 g. Dough: * dough - 145 g (all). * whole grain flour - 160 g. * flax seeds with liquid - 200 g. * water - 170 ml. * salt - 10 g. * honey - 20 g. Preparation: Pour water, flax, salt, honey into the dough. Stir, then add flour. We knead the dough, it turns out slimy because of the flax, it is better to wait 10 minutes, then knead well, for 5-7 minutes. The dough may be sticky, you can use a wide knife to knead, it will be easier. The entire fermentation time is 1 hour (from kneading. During this time, the dough needs to be kneaded 3-4 times. Then we put the dough in the refrigerator for at least 12 hours for a maximum of 24. We take it out, let it rest, warm up for 30-40 minutes, then put it to proof for 40-50 minutes. For proofing, use any dish: a bowl, a colander. The dish should be lined with a thick cloth well sprinkled with flour. The bread will proof in this dish. Before the end of the proofing, you need to warm up the oven well along with the cauldron or duck pot (in which you will bake. Important so that the cauldron or duck pot has a lid! Take a piece of parchment, take the dough out of the proofing dish along with the cloth and turn it over onto the parchment, remove the cloth, make chaotic cuts with a blade or a sharp knife (it didn’t work for me. Take the cauldron out of the oven, put the dough there on parchment, cover with a lid, put in the oven. Bake: 30 minutes covered 250 degrees. 20 minutes without a lid 200 degrees. Take out the bread, put it on a wire rack and don’t leave: you will need to drive away everyone who has come running for the aromas of freshly baked bread. Bon appetit!
3. the best bread for sandwiches? Ingredients: * low-fat cottage cheese - 250 g. * rye flour - 100 g. * whole grain flour - 50 g. * egg - 3 pcs. * wheat bran - 60 g. * sesame - 1 tbsp. l. * seeds - 40 g. * soda: 1/2 tsp, quenched with vinegar. * salt - to taste. Preparation: Mix eggs and cottage cheese, add salt. Add baking soda slaked with vinegar. Mix. Add flour, bran and knead the dough, add seeds. Place the dough in the mold, sprinkle with sesame seeds and place in the oven for 25-30 minutes at 180°, then reduce to 150° and for another 20 minutes. Turn off the oven and let it stay there for another 20 minutes! And then take it out, cut it and enjoy the crispy crust and delicious crumb. Bon appetit!
4. healthy bread: the most important baked goods. Ingredients: * oatmeal 1 cup. * whole grain flour 1 cup. * honey 1.5 tbsp. l. * skim milk 1 glass. * baking powder 2 tsp. * salt 1/2 tsp. Preparation: Preheat the oven to 230 * C. do this before you start kneading the dough! Grind the oatmeal in a food processor or coffee grinder (preferably, but not required. In a large bowl, combine oatmeal, flour, baking powder and salt. In another bowl, dissolve honey in vegetable oil, then add milk and stir. Combine both mixtures and stir until You won't get a soft dough. Shape the dough into the desired loaf shape and place on a lightly greased baking tray. Bake in the preheated oven for about 20 minutes.
5. the right bread in the microwave? Ingredients: * bran - 4 tbsp. l. * egg - 2 pcs. * natural yogurt - 2 tbsp. l. * lemon juice - 1 tsp. * soda - 1/2 tsp. Preparation: mix bran, egg and yogurt. Add slaked soda to the dough. I do not recommend punching the dough with a blender. So just mix well with a fork. Pour the dough into microwave-safe molds that are convenient for you. Place the molds in the microwave set to maximum power. We have 700 and the bread baked in 5 minutes. Bon appetit!
Fitness bread at home. How to make fitness bread at home: a simple recipe
If you are going to lose weight or adhere to a healthy diet, then you will have to remove the usual bread from your diet. Flour undergoes a refining process, and this leads to the fact that the product made from it is quickly digested and turns into sugar. This leads to weight gain, but not all types of bread are equally harmful to your figure.
Fitness bread is considered one of the main trends in proper nutrition. This is a healthy alternative to your favorite loaf. One slice of fitness bread contains twice as much fiber and only one third of the sugar as its main competitor, white bread.
However, the taste characteristics of such bread do not quite correspond to accepted standards. It is not soft or crunchy, has a dense consistency and resembles homemade bread. It also has quite distinct nutty notes.
How to make fitness bread
Ingredients: 2 tablespoons buckwheat flour 100 g wheat bran 100 g chopped almonds 100 g flax seeds 15 g baking powder 1 teaspoon sea salt 5 egg whites 300 g yogurt 2 tablespoons sunflower seeds
Fitness bread recipe
Preparation:
1. Preheat the oven to 180°C. Place buckwheat flour, wheat bran, ground almonds, flax seeds, baking powder and sea salt into a blender bowl. Mix dry ingredients for about 1-2 minutes. You can mix by hand, but it will take a little longer.
2. Add egg whites and yogurt to the mixture. Beat the mixture for 2-3 minutes until a homogeneous dough forms.
3. Place the dough on the pan, first laying parchment paper on the bottom. Decorate the top with seeds. Bake the bread for 50-60 minutes at 180°C.
Fitness bread with carrots. Bread "Fitness"
Description: Very tasty and healthy bread, which is rich in fiber and microelements. This bread is for those who care about their figure and good digestion.
Purpose: For children Competition recipes: Competition “Surprise Me” For breakfast For lunch For afternoon tea For a festive table Out in nature For dinner Special food: Vegetarian food
Ingredients for “Fitness Bread”:
Opara
- Rye flour (peeled) - 120 g
- Water – 120 ml
- Yeast - 1 tsp.
Mix "Fitness"
- Flax seeds - 2 tbsp. l.
- Sunflower seeds - 2 tbsp. l.
- Sesame - 2 tbsp. l.
- Carrots (dried) - 2 tbsp. l.
- Bran - 2 tbsp. l.
Dough
- Wheat flour (1st grade) - 200 g
- Rye flour (peeled) - 95 g
- Molasses - 1 tbsp. l.
- Oat flakes (whole grain from Mistral) - 50 g
- Salt - 1.5 tsp.
- Water – 200 ml
Recipe for “Fitness Bread”:
Mix all the ingredients for the dough, cover with a lid and leave at room temperature overnight.
Prepare the “Fitness” mixture by mixing all the ingredients in a bowl.
Lightly fry the oatmeal in a dry frying pan.
Mix the dough with water and molasses.
Place all ingredients in a mixer bowl or bread machine bucket and knead the dough. You can do this manually.
Leave the dough to rise for a couple of hours.
We take out the dough with wet hands, fold it several times and put it in the mold, let it double in size. Spray the top with water and bake in the oven, first for 15 minutes at 220 C, then reduce the temperature to 200 C and bake for another 20-30 minutes.
How to prepare “Fitness Bread”
Prepare your ingredients.
Pour water into the container for kneading the dough, add salt, sugar, and leaven. If you are not sure about the strength of the starter, add 2 grams of yeast and stir everything.
Add flaxseed.
Add grated carrots and pumpkin seeds.
Add rolled oats and bran.
Add three types of flour.
Knead the dough. Knead with your hands for about 5 minutes. Cover with cling film and let rise.
During the proofing process, do three kneads using the “stretch and fold” method at intervals of 1 hour.
After 4-5 hours, when the dough has doubled in volume, pour a mixture of bran and rye flour onto the work surface of the table and lay out the dough.
Stretch the dough into a layer and form bread; it can also be baked in a mold. Let the bread rise for 1 hour, then make cuts and place in an oven preheated to 220-240 degrees. Bake at high temperature for 10 minutes, then reduce the temperature to 180 degrees and bake for another 40-45 minutes.
Place the finished bread on a wire rack and let it cool completely to room temperature.
The Fitness bread is ready, you can start tasting it. It is very tasty, healthy and definitely won’t harm your figure. I recommend cooking it!
Fitness bread recipe in the oven. Recipes for low-calorie bread in the oven
There are many methods for preparing bread in the oven, among which those losing weight should pay attention to the following recipes.
No. 1: With bran
Product basket:
Let's start cooking:
- Combine 150 g of bran with breading and wheat flour.
- In a bowl, combine the curdled milk, yeast and malt.
- Make a well in the flour mixture and pour in the yeast. Add oil, salt and honey.
- Mix all the ingredients with a spoon until you get a dough.
- Sprinkle flour on the table and lay out the finished dough. Knead with your hands for about 10 minutes.
- Form the dough into a ball, cover with a towel and place in a warm place for an hour and a half.
- Give the dough the desired shape, place it on a baking sheet and sprinkle with bran (50 g). Bake at 200 degrees for about an hour.
- 15 minutes before it’s ready, take out the bread and brush it with syrup, then send it to cook.
No. 2: Rye baguette
Product basket:
Let's start cooking:
- Mix water, yeast and sugar. Let the mixture foam.
- Mix rye and wheat flour, add butter and salt.
- Pour yeast into the flour mixture, knead the dough with your hands, cover it with a towel and place in a warm place for 60 minutes.
- After the dough has risen, cut it into 2 parts, place each of them on a baking sheet, make diagonal cuts, sprinkle with sesame seeds and leave for another 2 hours.
- Prepare the dough in the oven at a temperature of no more than 200 degrees. Cooking time – 30 minutes.
- Remove the bread from the baking pan after cooling.
When serving, the golden crust of the bread can be brushed with milk or butter.
You can prepare simple rye bread with seeds according to the recipe from
No. 3: With bran and kefir
Product basket:
- flour - 4 cups
- bran – 4 cups
- kefir – 3 cups
- vegetable oil – 1 cup
- sugar, salt - 1 tsp each.
Let's start cooking:
- Mix flour with bran, sugar and salt in a deep bowl.
- Pour kefir and butter into a new bowl. Mix.
- Pour the kefir mixture into the flour and knead the dough.
- Divide the finished dough into 3-4 balls, place each of them on a baking sheet and place in the oven for 30 minutes.
- 10 minutes before readiness, take out the bread and turn it over to the other side.
No. 4: With barley
Product basket:
In this recipe, you can replace barley flour with barley ground in a coffee grinder, bran, rice, corn or buckwheat flour.
Let's start cooking:
- Combine milk with yeast, egg and melted butter. Mix everything.
- Gradually stirring, add flour to the milk.
- Mix the dough until it reaches a consistency reminiscent of sour cream.
- Grease the baking dish with corn oil, pour out the dough and place in the oven preheated to 200 degrees. Bake for about 35 minutes.
No. 5: With bran and flaxseeds
Product basket:
Let's start cooking:
- Combine all the dry ingredients in a bowl, leaving a pinch of bran to sprinkle on the baking sheet.
- Combine cottage cheese and egg whites and mix until smooth. This can be done using a mixer or blender.
- Combine all the products and mix thoroughly.
- Place paper on a baking sheet, moisten its walls with water and sprinkle with bran.
- Spread the dough and sprinkle with seeds.
- Bake in the oven for about 50 minutes at a temperature of 170 degrees.
On the water (without eggs)
Take bran from oats and wheat (12 tbsp each), 300 ml of water and 1 tsp. dry yeast. To add flavor, use 1 tablet of sugar substitute and 0.5 tsp. salt. Load the ingredients according to the instructions. The loaf will have to be divided into 6 parts (the norm for 1 day is 1 piece).
Dukan bread can also be prepared in a bread machine for everyday meals (outside of a diet). At first it will seem quite bland to you, but over time you will definitely appreciate the taste and benefits of this product.
