I Love Sprouted Wheat Dough!
It has enabled me to make the baked items that my family loves and enjoys.
Soft pretzels were a treat that my mom would get for us at the mall. Smothered in mustard or cheese sauce. I now know that the cheese sauce was filled with all kinds of chemical grossness and no longer eat them that way. I used to make them often with white flour and butter… like these…
But I hadn’t figured out how to make them work within Trim Healthy Mama until today. I made a batch of sprouted wheat dough thinking I would just make some rolls to go with Easter dinner for Shane and Rick. But then the light bulb went off and I asked Rick if he would like Bread, Rolls, Soft Pretzels or Bagels?
His response was a classic “yes….”
Since we only have three people who will be eating Easter dinner, I really didn’t need a lot of rolls. So I decided to make some Rolls, Bagels and Soft Pretzels. By splitting the sprouted wheat dough up like that I got a variety of items that will freeze well and be used in multiple settings.
Anyone following Trim Healthy Mama will tell you that sometimes it is hard to implement (E)nergizing meals and snacks. Portioning the dough and allowing it to bake in single servings is going to really help me in my journey.
I can have a pretzel or bagel with laughing cow cheese, some light lunch meat and some veggies. Or skip the laughing cow and use the hip trim honey mustard recipe from page 412 of the Trim Healthy Mama book for an (E)nergizing lunch.
How I Made Sprouted Wheat Everything Bagels
The process for making bagels is a little different from just forming the dough and baking it. It requires the dough to be baked, boiled in a baking soda bath and then baked again. By doing this the outer crust becomes chewier and the toppings stick to the outside of the bagel without the use of extra oils or fat.
I normally use a solution of 2 quarts of water with 2 tsp of baking soda in a non aluminum pan.(baking powder does not work for this step)
Allow the dough to rise the first time, then form a smallish ball of dough into a circle by making a hole in the center with your thumbs, place on a parchment lined baking sheet and allow to rise for 60 min. Bake at 400^F for 10 minutes, remove from oven and place par baked bagels into baking soda bath, boil 2 minutes. Place back on baking sheet, top with salt, granulated garlic, dried onions etc. Bake for an additional 10-15 minutes at 400^F.
How I Made Sprouted Wheat Soft Pretzels
The soft pretzel process is somewhat a reverse of the bagel process… Boil, Top & Bake.
I use a solution of 2 quarts of water with 2 tsp of baking soda in a non aluminum pan.(baking powder does not work for this step)
I form balls of dough into the shapes I want, You can make this really fun with the kids… allow the sprouted wheat dough to rise a second time and then drop into the boiling baking soda bath. Allow to boil for 2-4 minutes, place on a parchment lined baking sheet, sprinkle with coarse Kosher Salt and Bake for 15-20 minutes at 400^F.
How I Made Sprouted Wheat Dinner Rolls
These dinner rolls will be awesome with our Easter dinner and the days afterward for an energizing healthy carb option.They would also work well as clover leaf rolls or pretzel rolls (see above process).
- Calories: 3076
- Fat: 36g
- Saturated fat: 8g
- Unsaturated fat: 23g
- Trans fat: 3g
- Carbohydrates: 549g
- Sugar: 5g
- Sodium: 4772mg
- Fiber: 24g
- Protein: 128g
- 1½ cups warm water
- ½ cups almond milk
- 2 TBS palm Shortening, softened
- 2 TBS applesauce, unsweetened
- 2 tsp salt
- 5-6 cups sprouted wheat flour
- 5-6 TBS vital wheat gluten, I use 1 TBS per cup of flour, Optional
- 2 pkg yeast
- 1. Combine almond milk, applesauce, salt, and palm shortening in small saucepan. Heat over low heat and stir until shortening melts. Cool to lukewarm (less than 110 F).
- 2. If using active dry yeast, dissolve yeast in warm water in warmed bowl and
- let stand for 10 minutes. If using Instant Yeast, just add it to the flour and mix it in before adding liquids.
- 3. Add lukewarm milk mixture and water to 4½ C(1# 6 oz.) flour. Attach
- bowl and dough hook. Turn to speed 2 and mix 1 minute. Continuing on speed 2, add remaining flour, ½ C (2.5 oz.) at a time (slowly so it doesn’t fly out of bowl), until dough clings to hook and cleans side of bowl. Knead on speed 2 for 2 minutes longer, or until dough is smooth and elastic. Dough will be slightly sticky to the touch.
- 4. Place in a greased bowl, turning to grease top. Cover; let rise in warm place, free from draft, until doubled in bulk, about an hour.
- Punch dough down and divide. Allow to rise in a draft free place for an additional 1hour.
- 6. Bake at 400^ F for 30 minutes.
** At times it may take slightly longer than 60 minutes in the second rise for the bread to rise to full height. Whole grain/sprouted flours such as these do tend to be shorter/denser loaves than those made with white flour.
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