I have been long looking for a bread recipe without kneading because I do not have a bread machine. I also wanted a bread that is not made exclusively of white flour to get a bread with low GI (glycemic index) and less rich in gluten. But above all, the bread must be tasty because I am a big fan of bread (my relatives can confirm this). Well here, I found! THE bread recipe I’m going to make and redo!

But first, some explanations

Flours

Have you noticed that there are numbers on the flour packages ? No ? Well look at the ones you have at home.

Let me explain: the more refined the flour, the more white it is and the lower its number. We will therefore have at the lower extreme type 45 which is the purest and whitest, but therefor has lost a lot of nutritional value. On the contrary, we have type 150 called complete or integral flour which contains all of the parts of the wheat grain and has kept its minerals and vitamins (mainly B and E). It’s the same principle for white sugar and whole sugar.

• Type 45: White flour or « fleur de flour » intended for pastry making.
• Type 55: Ordinary white flour for white breads, pie crusts and pizzas.
• Type 65: White flour for special breads and pizzas.
• Type 80: Brown or semi-complete flour for special breads.
• Type 110: Wholemeal flour for bis breads and wholemeal breads.
• Type 150: So-called integral flour for bran breads.

The choice of flour is therefore important for the production of bread. To be low glycemic index, this recipe is made with spelt flour.

Glycemic index (GI) what is that ?

The glycemic index allows you to compare portions of foods that contain the same weight of carbohydrate (sugar) based on their ability to raise blood sugar levels (blood sugar). It indicates how quickly the glucose in a food gets into the blood

All carbohydrates, whether simple or complex, cause the blood sugar level to rise sharply. This peak blood sugar occurs 30 minutes after their ingestion. It determines the glycemic index of the food.

The reference is glucose (pure sugar) which has a GI = 100.

Glycemic index example :

–>more examples ici.

The higher the glycemic index of a food, the more it will increase the blood sugar level (sugar in the blood) during digestion., That is to say the more it will release sugar quickly in the body. So what ?

« Pasta is slow sugar, which means that it releases sugar more slowly into the blood. It has a rather low glycemic index (between 45 and 55). »

The Veggie Touch

So this rise in blood glucose levels, this spike in blood sugar, will trigger the release of insulin. This hormone regulates the blood sugar level. In the long term, eating foods that have a high glycemic index can lead to a loss of insulin sensitivity in the body’s cells. This « resistance » to insulin causes it to lose efficiency and result in an overflow of blood sugar. Ultimately, this insulin resistance can cause obesity, hypertension and type 2 diabetes. In addition, blood sugar spikes are followed by a decrease of the sugar’s rate. Your body will ask for a new « dose » of sugar and this is how we risk eating anything and everything.

In summary, foods with a low glycemic index help regulate appetite and limit weight gain.

Variants and tips of this recipe

Buns : add chocolate chips or seeds and make dough pieces (shorter cooking time, about 35 minutes)

Vary the flour : the consistency will be denser if you use a refined flour than with a whole flour. The more the flour is complete, the less the consistency will be aerated. Same if we use only flour containing little gluten, the consistency will be denser.

Seeds: seeds (sunflowers, squash, flax) can also be added either directly in the dough or just on the outside for decoration. If you put the seeds in the dough during preparation, I recommend that you add them after the bread has risen for 1hr30min. Take advantage of this time to soak your seeds in a container next to it. They will then be more digestible.

Bowl of water : add a bowl of water to the bottom of the oven for the duration of cooking to prevent the brad from being too dry.

« The success of a bread depends on the flour used, the ambiant humidity, the yeast and also sometimes, a little luck »

The Veggie Touche

I let you with the recipe.

Have fun.

Ingrédients

Préparation

For 1 bread 200g spelt flour (less gluten) 250g flour t150 (or 1050) 410g water 1 sachet baker’s yeast 1 ts sugar (honey or mapple syrup) 8g salt

1. Soak the yeast in 300g of lukewarm water for 15 minutes to activate it. 2. Mix the flour, salt. Add the yeast and mix. 3. Gradually add the remaining 110g of water and mix well. The dough is sticky and slightly liquid. It’s normal, everything is fine. 4. Let the dough rest in the oven (turned off)for at least 1 hour 30 minutes. If you want to add seeds, it’s time to start soaking them in water. 5. Preheat the oven to 240°C 6. With a spatula, take the dough out of the bowl to put it in a loaf pan with baking paper. Add the seeds for decoration. 7. Take care to remove the drip pan from the oven and place a bowl of water at the bottom of the oven and bake 45min*: – 15min at 240°C – 30min at 220 ° C When the bread has browned on the outside and sound hollow, it is ready. Let cool before tasting.

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