Breadmaker Recipe: healthy, fibre-rich and sugar-free bread
Spoiler - you can make it with your own hands too, but it's gonna be an exercise!
Having diabetes and high cholesterol can be a real challenge for your strict and often vital diet when it comes to bread. Almost every kind of bread contains some amount of sugar and almost none have a truly beneficial amount of fibre.
Don't worry - I have a simple solution that you can make on your own. No fancy ingredients or superhuman skills are required. And if you're willing to gain some strength in your hands, and upper body - no breadmaker is required either.
For one kilogram of bread, you'll need the following:
460 ml. of water
Half a tablespoon of cooking oil (I've used the sunflower variety)
One and a half teaspoon of salt
One and a half tablespoon of powdered milk
420 grams of plain white flour
210 grams of fine oat bran
Two and a half teaspoons of instant yeast
Breadmaker (optional, but convenient)
Don't mind the wooden stuff behind 😅
The breadmaker way
If you own a breadmaker, you just add all the ingredients in the order of appearance above, choose the program for full-grain bread, the weight must be set on one kilogram and the level of crust-baking is a personal choice. My preference on that is the lowest level, because the crust will remain thin and crumbly, instead of thick and hard.
The hands-on approach
You can make the same bread by hand and bake it in the oven, but you'll need to commit your time and upper body strength. You have to start with the flour and the oat bran in a bowl, then add the salt, the powdered milk, the yeast, the cooking oil and slowly add the water while starting to mix. It's gonna be a mush, initially and it would take an hour and half of hard mixing by hand, before the consistency changes into a soft, almost liquid dough.
Then you have to let is sit on a warm place or at least covered with some thick cloth for another hour. The consistency won't change much in that time, so the best way to make a bread-like shape is to bake it in a deep and long, metal bowl. Or you can be creative and use your muffin cups, to make mini breads.
The baking is done at 100 degrees Celsius until completion. You have to use the toothpick-sticking method, to check if it's done or still a dough. I'm not gonna lie to you - it's painfully slow and it's a hassle overall, but it's doable by all means.
The end result in both ways should be crunchy outside with soft and little moist inside. With that much oat bran and no sugar, it's one of the very few healthy recipes. Add to that almost no oil and just a touch of salt, and you may have yourself a winner in the fight with diabetes and cholesterol.