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Recipe - Whole Wheat Buns and Bread
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Made With Whole Wheat Flour
â—‡Whole wheat Bread
You can alternatively make:
Whole Wheat Deli Buns, Twirly Buns; Flatbread, and Hamburg Buns.
You can also make a version of this bread recipe that adds Whey protein, which adds additional protein per slice/bun. See the Recipe Whole Wheat Protein Bread, on this page.
This Recipe Makes:
1 loaf bread or
12 to 18 buns; depending on shapes made.
Oven 350, 25 - 30 mins (tad less baking time if you bake buns and deli buns check them at 12 mins).
Optional: Can add Flax - 3 tablespoons.
Keep in freezer for best freshness; in airtight container. In freezer, best eaten within 2 weeks but can keep for several weeks.
Nutrition:
Without milled Flax added:
Making 15 slices or 15 buns;
Per slice: 15 slices per loaf: 130 calories, 3.3g fat, 22g carbs, 4g protein, 40mg sodium, 90mg potassium, .3mg cholesterol, 1.2g sugar, 2.1g fiber, .2g omega 3.
Nutrition: Flax - Brown Milled; per 3 tablespoons.
Protein 5g, fiber 8g, fat 12g, chol 0, carbs 10g, potassium 250mg, sodium 10mg, sugar 1g, omega 3 7g, iron 1.5mg
You Will Need:
Bread pan; or loaf pan if making a bread loaf. Shallow pan if making buns. Ideally, a sided 9x13 pan; can use pizza pan also for buns.
Ingredients:
1 packet yeast or instant yeast(you can also use pizza yeast),
1 1/2 cup warm water,
1/4 cup yogurt; no-sugar no-fat,
(Yoplait vanilla good and SKYR plain yogurt, I buy at Walnart),
2.5 tablespoons extra virgin olive oil,
2 tbl unsalted butter; Plant based Becel good; fortified with vitamins;(Walmart has and good price).
4 cups whole wheat flour,
1/4 cup flour for kneading the dough,
1/4 tsp salt or seasalt,
3tbl milled ground flaxseed(optional). If adding the flax,(3 tbl), add 1 additional tablespoon warm water.
Whole Wheat Bread with Flaxseed or Ancient Grains
Follow same recipe guidelines; just add 3 tablespoons milled brown flax or ancient grains with the whole wheat flour and blend;
Tip:
Keep 1/4 cup extra flour aside for kneading the dough and kneading surface.
To Make:
Prepare Pans: Bread Pan: (or loaf pan) lightly grease the pan: or flat or shallow oven pan if making round or square buns.
Once dough rises;
Turn on the oven to 350. Bread bakes about 25 mins; for buns, check at 12 mins.
Put 1 1/2 warm water in large bowl; pour yeast over water, let rest about 10 mins(less time if instant yeast),after 10,
add oil, butter and yogurt, mix with whisk to blend.
In separate bowl add flour(s), and salt, and flax if adding. Mix to blend.
Next, add flour to yeast mixture in increments till all mixed together, use hands to form ball and get all the flour into the dough.
Dough has a sticky like texture; however, when you knead and add sprinkles of flour to it when kneading it, it becomes less sticky and more pliable. And, easier to knead.
Put on well cleaned counter surface with some flour to prevent sticking. Use about 1/4 cup for this and kneading.
Knead the dough; push with palm of hands or knuckles of hand(whichever is easiest) and turn(rotate it) the dough after each few seconds of kneading. Continue to knead for about 8 or 9 minutes.
Once kneaded, put in a clean, slightly greased bowl.
Cover with clean kitchen towel or two layers paper towels. Let rise till it doubles in size or about 40 minutes.
Tip: put oven on low 200, put bowl on top of oven. This lets dough rise moreso.
Next, remove dough from bowl and slightly knead it to deflate it somewhat, about 30 seconds. Use tad flour to prevent sticky hands and surface area.
Next, if making a bread loaf, shape the dough and put it in the loaf or bread pan. Let it rise somewhat, about 20-30 minutes before baking. Also, grease the bread pan with olive oil.
If making hamburg buns and deli buns: form buns by using the palm of your hand as guide for bun diameter.
For average hamburg like bun; the shaped dough should be slighty larger than the palm of your hand. For height, at 1/4 inch or so is good, as they get taller as they bake.
You can make them smaller or larger if you want. Based on using the size given, the recipe makes about 12 hamburg or square shape buns.
To make the buns, use a 9x13 pan slightly greased(with canola oil) and form the dough into shaped buns. You will use 2 pans if making buns and not bread.
Pizza pan can also be used for this.
Once all formed; put into pre heated, 350 oven. You don't have to let the buns rise before baking. They'll get to rise 10 or so minutes anyway as you shape all the buns.
Optional: Before or after baking, you can brush each top lightly with olive oil.
You can also brown the tops. At end of bake time; turn oven broiler on low. Watch closely as they can burn rather quickly on broil. Usually, in just one to two minutes tops get slightly browned. Don't overbrown, as this makes buns too crispy.
If making a bread loaf, you can brush the top with a tablespoon of unsalted butter before baking it. This will brown the top as it bakes and add a bit of crustiness to it also.
At end of baking time, Remove pans from oven. Cool bread/buns on a rack. Let the bread loaf cool before slicing.
To prevent bread from sticking side of loaf pan; use a plastic icing tool to de-stick the bread from the pan sides and lift them from baking pan.
For Bread Loaf:
Gently flip the loaf pan; to remove the loaf. If it is sticking; use the icing tool or similar plastic tool along the sides of the pan. Gently nudge the loaf to remove it.
Leave the buns-bread onto cooling rack for at least 20-30 before storing.
Can store in freezer. Slice bread before freezing with a bread knife. Can also slice buns before freezing.
Whole wheat buns are great with burgers, vege burgers, tuna salad, egg salad; and tofu burgers topped with avocado. Also, try them with peanut butter, almond butter, with a sprinkle of chia seeds. Or eat them with your ramen noodles or whole wheat pasta dish.
Or just eat the bun; delicious whole wheat grains for healthy snacking.
Recipe: Whole Wheat Protein Bread
Except for a few tweaks, this bread recipe uses the same ingredients as the Whole Wheat Bread/Buns Recipe.
Ingredients
1 packet yeast or instant yeast (You can also use pizza yeast),
1 2/3 cup warm water,
1/4 cup SKYR plain yogurt;
(I buy at Walmart),
3 tablespoons extra virgin olive oil,
3 tbl unsalted butter; (I use Plant based Becel good; fortified with vitamins),
4 cups whole wheat flour,
1/4 tsp salt or seasalt,
1/4 cup whole wheat flour for kneading the dough,
1/3 cup Whey Protein,
1/2 cup Whey Protein.
3 tablespoons flax ground milled - I use Sobeys store brand.
If you don't add the flax use couple tablespoons less water. And, you can add additional flour if required to make dough less sticky more smooth texture. Just do this when kneading your dough. Sprinkle the 1/4 cup for kneading lightly over the dough as you knead the dough. Don't sprinkle it all at once.
Whey Protein Powder
I use Walmart's 'Equate Whey Protein' vanilla flavour. The 1/2 and 1/3 cups equal 3 scoops using Walmart's Whey protein powder. I provided cup measurements because different Whey Protein powders use different size scoops. Walmart's Equate Vanilla Whey Protein Powder is good, mixes good, and is best priced I could find for 900g container.
Make the recipe as the Recipe states previously; for this 'Protein Version' Your adding additional water, butter, oil, and adding the Whey Protein powder.
After mixing the ingredients and making your dough ball you can easily add flour if needed with the 1/4 cup used for kneading. You only need to knead and add flour until the dough becomes smooth and looses its' stickiness; about 7-10 mins.
In Summary: Whole Wheat Bread Recipe with Protein Added
Extra protein gets added to each slice/bun while keeping xtra carbs, fat, sugar, sodium to minimal amounts. This is because we use Whey Protein Powder which is essentially protein; complete amino acids. We eat protein everyday; but it is not necessarily complete proteins. By adding some of these to our daily meals we add the best nutrients our body can use.
For this recipe; three scoops (Walmart's Whey Protein Powder Brand) adds 40+g protein, which adds only .3g fat and .3g sugar, and .6g carbs per bread slice(bun); and with the included SKYR plain yogurt, we add 9g protein per 1/4 cup.
SKYR plain yogurt has more protein than traditional or Greek yogurt, with little added sugar or sodium; about 30mg sodium per 1/3 cup and 1g sugar(plain SKYR).
Flax also provides 5g protein(per 3 tbl), and plenty of healthy omega-3s; 7g per 3tbl; also with little sodium and sugar. All these ingredients, together with the protein in the whole wheat flour, provide more than 100g of healthy protein for our recipe.
By adding our xtra protein we now have each whole wheat bread slice with 9g protein(if loaf cut into 15 slices), and buns with 10g each if you make 12 buns;(little less if you make more buns) which is about average amounts for this bread/buns recipe.
Comparing this bread recipe to traditional store bought whole wheat or white bread which usually has about 4g or so protein per slice; our whole wheat protein bread has as much protein per 2 slices/1 bun, as an average serving of many meats and fish. So you can add the bread into your meals to get a good portion of your daily recommended protein.
Sodium is another consideration for eating nutritiously. Store bought pre cut loaf breads have on average 150mg sodium per slice; white or whole wheat types.
If your trying to reduce your daily sodium amount, cutting out or eating less bread is a good way to reduce overall daily sodium intake. Or you can make your own bread.
Our homemade bread recipes, both the Whole Wheat Protein Bread/Buns; and the Whole Wheat Bread/Buns, have only 1/4 tsp salt per recipe, which is about 400mg sodium. This makes each slice or bun contain about 40mg or so of sodium. By making and eating your own homemade bread; you can make bread the smallest chunk of your daily sodium intake, and you still get to include it with your meal planning.
If your on a low carb diet; this bread is a good choice. You can make a meat burger, tuna salad burger, chicken burger, vege burger; knowing your eating a nutritious bun with not only healthy whole wheat carbs but also lots of protein.
Food Guides for Canada and USA; recommend a daily intake of 1500-2000mg for sodium, with optimal amount being 1500mg sodium daily. Sodium together with iodine is the salt amount required in our diet. Most adults are eating to exceed these amounts. By making sodium reduced homemade whole wheat bread, you easily reduce sodium amounts, and enjoy a nutritiously made food.
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