Prune Rye Loaf

There is something so satisfying about making your own bread. Store bought breads scare me slightly because, for the most part, I recognize half the ingredients- the rest? Who REALLY knows what calcium sulfate or soy lecithin’s deal is up in our bread??

Although these additives might not necessarily cause adverse health outcomes, I still prefer to eat ingredients I know of.

Okay, what’s so good about THIS loaf? Besides the fact it’s very easy to make, the rye and buckwheat flour are both providing important vitamins, minerals, and fiber. And it is no secret how much I like pumpkin seeds for their protein, magnesium, iron, and zinc contribution (3 grams of protein in ¼ cup- good stuff!).

Let’s talk rye- As a general health rule (of course this isn’t applicable to any and every food) I like to think of nutrients and food colors as partners- the more bright, rich, or dark in color often leads me to believe the food is chalk full of nutrients, antioxidants, and fiber.

The dark brown color of rye bread indicates it’s high in fiber. When the hull and outer layer are removed from a grain (white flours) fiber and B Vitamins are lost. Rye flour has not been processed like this and so maintains the dark color of the bran (outer layer).

Most of the ingredients for this recipe were purchased at Urban Bulk Emporium in the east district of Toronto. One of the reasons I love going into this store (aside from the awesome array of products) is the extremely knowledgable staff. The store owner, Aziza, is passionate about bulk food and groceries as her family has been in the business for three generations. Plus, supporting local businesses always makes me happy.

PRUNE RYE LOAF

Ingredients:

  • 2 cups rye flour
  • 2 cups buckwheat flour
  • 2 tsp baking soda
  • 1 tsp salt
  • ¾ cup pumpkin seeds
  • ½ cup prune, chopped
  • 1 cup unsweetened plain almond milk
  • 1 TBSP olive oil
  • 1 large egg or flax egg (1 TBSP ground flax + 2.5 TBSP water – mix and let sit for 5 minutes)
  • ½ sour cream or plain yogurt


Instructions:

  1. Preheat oven to 400 degrees
  2. In a large bowl, mix together rye flour, buckwheat flour, salt, and baking soda, olive oil, and egg/flax egg.
  3. Add sour cream or yogurt and almond milk until sticky dough forms.
  4. Fold in chopped prunes and pumpkin seeds – I use my hands for this part.
  5. On floured surface form dough into round loaf, sprinkle the top with flour, and score the surface with some diagonal 3-inch long cuts.
  6. Bake for roughly 40 minutes, let cool, slice yourself a piece, throw some butter on top, and call it a day.

    Author Note: This bread is great for sandwiches but spreads that I found delicious on top included tahini with salt and pepper, avocado with some Dijon mustard, or ricotta with jam. YUM.