100% Whole Wheat Bread with Buttermilk 百份百全麥麵包

Tong Zhong is a widely used method to make soft fluffy bread that has long shelf life. But it is not the only way. Today I share with you how to make healthy, fluffy 100% whole wheat bread that remains soft for more than 4 days.

Many people would like to incorporate more whole grain in their diet as recommended by nutritionists and health experts. But they do not like to have whole wheat bread mainly because of its texture. I admit that it is like chewing a piece of cardboard. Is there a way to make it more palatable?


This recipe uses buttermilk to hydrate the flour overnight. Since buttermilk is cultured by adding lactic acid bacteria (common and beneficial bacteria that make yogurt, cheese, etc; also a form of probiotics) to low fat milk, the acidity from the milk balances the mild bitter taste from the whole wheat. Texture and flavor of the bread is also improved. And the fact that whole wheat flour has 4 times the fiber (>13g/100g flour) than regular flour makes it the healthiest choice !

所謂"條條大路通羅馬",要做鬆軟、持久保鮮而又有益健康的麵包,又豈只有湯種法呢 !今次我便與大家分享怎樣用百份百全麥麵粉做出又靚、又正、又有益健康的麵包。

營養師及健康飲食專家經常建議我們在每日的飲食內增加全穀類食物,但老實講,用百份百全麥做的麵包實在有點難入口,又粗又"諧" (如有讀者知道正確寫法,請通知我^_^)。

這個食譜能改善全麥麵包的弱點。它用buttermilk(中文翻譯做"白脫奶"/"酪乳")來與全麥麵粉混合成團後放室温過夜(十二至廿四小時),buttermilk的酸性能中和全麥麵粉的輕微苦澀味之餘,也能提升麵包的質地及味道,再加上buttermilk是由乳酸菌製成,這種益生菌對腸道消化力很有幫助,再加上全麥的纖維比普通麵粉多四倍(一百克全麥麵粉內有多於十三克的成份是纖維),實是健康首選!

Ingredients for one 13x4x4" loaf:
480g whole wheat flour 全麥麵粉
300g buttermilk 白脫奶
65g grape seed oil or olive oil 葡萄籽油或橄欖油
60g water 水
7g instant yeast 即溶酵母
2 tbsp honey 蜜糖
1 tsp salt 鹽
1/2 tsp baking soda 蘇打粉
3 tbsp vital wheat gluten 麵筋粉

1)  One day before you make the bread, mix the whole wheat flour, buttermilk and oil in the bowl of the stand mixer until it forms a ball. Add more buttermilk if the dough is too stiff. Cover with plastic wrap and let it stand in room temperature overnight.

2)  Add water, instant yeast, wheat gluten, honey and baking soda to the bowl and knead on low until it is blended.
3)  Add salt and knead for 10 minutes. Or 15 minutes or more for hand kneading.

before fermentation

4)  Cover and let it ferment until it doubles in size.

after fermentation

5)  Divide the dough into 3 parts. Roll out each one and roll it up. Tightly seal it by squeezing the ends and put in an oiled pan, seam side down. Cover and let it rise again until it almost reaches the rim.

6)  Put on the lid and bake in a preheated 375F oven for 30 minutes. Carefully remove the lid and lower the temperature to 350F and bake for 10 more minutes.
7)  Remove the bread from the mold and let it cool completely on a rack before slicing. After complete cooling, put in a ziplock bag and keep at room temperature for up to a week. For long term storage, it can be frozen. But do not refrigerate.

Notes:
1) The function of baking soda in this recipe is to balance the acidity of the buttermilk.
2) The addition of vital wheat gluten is crucial in producing a fluffy bread since the bran from the wheat kernel will cut short of the gluten.
3) A stand mixer is really handy here because the dough is heavier than regular bread flour dough.

做麵包前一晚,將全麥麵粉與油及白脱奶混合成團,蓋上保鮮紙待一晚。翌日,加入水、蜜糖、酵母、麵筋粉及泡打粉,搓成球狀後加鹽,再用機搓約十分鐘,或手搓約十五分鐘。蓋上保鮮紙待其發酵至一倍大。將麵團分成三等份,滾圓然後捍長,跟着卷起,放入已塗油之焗盤內,再發酵。上蓋後放入已預熱至三百七十五度之焗爐內焗約三十分鐘,小心將蓋打開,將爐温降至三百五十度,再焗多十分鐘便成。出爐脱盤後要待完全凉後,才可切片,然後放膠袋封密可保存一星期之久,切勿放雪櫃如有須要可放冰箱。

注意事項:
1)  泡打粉的作用是中和白脫奶之酸性。
2)  麵筋粉的作用是增加麵團的麵筋,令麵包更鬆軟。
3)  因全麥粉比普通高筋粉難搓,用攪拌機比較容易操作。