di Francesca Marotta

It is the ideal base for sandwiches, canapés and crostini; when it goes slightly stale it can be sliced and toasted, and used for bruschette, soups and broths, or to make breadcrumbs.

Benefits of wholemeal bread, which helps with weight loss

Rich in fibre and minerals, wholemeal bread regulates intestinal function and counteracts the build-up of harmful substances in the gut. Its fibres also act directly as anti-tumour agents, preventing the formation or absorption of carcinogenic substances. A study by the University of Pennsylvania published in the American Journal of Clinical Nutrition demonstrated that a diet based on wholegrain cereals helps with weight loss and reducing fatty deposits. Eating wholemeal bread makes it easier to lose weight because the fibres keep blood sugar levels lower and aid intestinal transit.

Ingredients

• 1 kg organic wholemeal wheat flour
• 1 × 25 g block of fresh yeast
• 1 tablespoon of fine unrefined sea salt
• 100 g sunflower seeds
• lukewarm water as needed

Method

Mound the flour into a well on a pastry board and crumble the yeast into the centre of the well. Dissolve the yeast with a little water, using your fingertips to help. Form a batter that will be incorporated into the flour, continuing to add lukewarm water a little at a time. Form a smooth dough, soft but not sticky. Knead vigorously, pulling and folding the dough back on itself, turning it in all directions. Continue kneading for about 5 minutes; the dough should become increasingly elastic and springy.
Place the ball in a bowl, dust with flour and cover with a cloth. Leave to rise in a warm place for about 1 hour. Return the dough to the pastry board, add the salt dissolved in a little water and the sunflower seeds, and knead again, adding a little flour if the dough is sticky. Shape into a loaf or several smaller rolls, place them on a baking tray lined with baking paper, cover with a tea towel and leave to rise until doubled in size. Heat the oven to 220°C, place the bread in the oven and, after the first 20 minutes of baking, reduce the temperature to 180°. Continue baking for a further 15–30 minutes (depending on the size of the loaves), until golden. Remove from the oven and leave to cool thoroughly before slicing.

Variations

The sunflower seeds can be omitted or replaced with sesame seeds. Fennel or cumin seeds (1 teaspoon), extra virgin olive oil (2 tablespoons), or barley or wheat malt (1 tablespoon) can also be added.