Today we will bake homemade bread in the oven - tasty and healthy. Let's try to make bread with bran "Doctorsky" - "the one" that is known as one of the healthiest types of bread.
Doctor's bread with bran is recommended for people with weakness gastrointestinal tract, but it is popular among all adherents of a healthy diet.
Doctor's bread is one of the main varieties bakery products, which are baked in strict accordance with GOST. Like all bread recipes aimed at mass production, this bread takes a long time to make, which has its advantage: very little yeast is used, so the bread has no taste or smell. Home cooking Bran bread will also take time, but the result is worth it.
Ingredients
- 500 g wheat flour premium
- 100 g wheat bran
- 5 g fresh yeast
- 8 g salt
- 30 g sugar
- 15 g softened butter (margarine)
- 330 g water
How to make bread with bran “Doctorsky”
First you need to make a dough. Pour 250 g of flour into a deep cup with a volume of at least 1.5 liters, add yeast and pour in 250 ml warm water(temperature approximately 30 degrees).
Mix the dough well so that all the flour is mixed. Tighten the bowl cling film, make several holes in it with a toothpick to allow oxygen to flow in, and place in a warm place (30-32 degrees) without drafts for 2.5 hours.
After 2.5 hours, the dough should begin to bubble and increase in volume by 2-3 times.
Pour the remaining flour, bran, salt and sugar into the mixer bowl, add the butter and the rest of the water. Pour the finished dough into it.
Using dough hooks, knead the dough in the mixer until it all comes together in a large ball. At first speed this may take 20-30 minutes. Using a spatula, periodically scrape any remaining flour from the sides of the bowl into the dough.
Cover the bowl with film and put it back in a warm place for an hour. The dough should double in volume and become airy.
Punch down the risen dough and knead it a little with your hands to release carbon dioxide. Cover the bowl again with film and put it in a warm place for another 30-45 minutes.
The dough should rise again. Now you can make bread.
Lightly dust the table with flour and place the dough on it. Form a rectangle with your hands.
Divide the dough into four even parts.
Sprinkle each piece with flour and use both hands to form even round balls.
Place the buns on a greased or lined silicone mat baking tray Moisten the towel a little with water and cover the bread with it. Place the bread in a warm place for half an hour to rise. While the bread is rising, preheat the oven to 220-230 degrees. Pierce the risen bread in 4-5 places with a toothpick and brush with water.
Bake the bran bread for about 30 minutes until it is well browned. For the first 15 minutes, you need to bake the buns with steam, to achieve which the walls of the oven must be sprayed with water. Ready buns take it out, sprinkle a little water and cover with a towel, then the crust will be softer.
There are contraindications, consult your doctor.
Proponents of healthy rational nutrition They often replace regular bread with bran bread in their menu. Meanwhile, until recently it was classified as a waste product from flour production. What made people change their attitude towards them so much?
What is bran? Origin and benefits
Bran is the shell of grain with flour residues and is formed during the flour milling process. Since the grains of all cereals have a shell, the bran can be wheat, oat, buckwheat, rice, and so on.
In former times, bran was considered “slag”, suitable only for adding to livestock and poultry feed. Although about them beneficial properties was known at the beginning of the 20th century, they are nothing else for a long time were not used. The introduction of bran into the “human” diet began quite recently, literally 15 – 20 years ago.
It is known that bran contains large quantity some useful compounds than in the grain itself. So, what substances are bran sources of?
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Whatever man has come up with to purify flour and improve the quality of bread. In pursuit of taste, the benefits of ground grain have been significantly reduced. In the process of grinding and releasing the chaff, its main value, the shell, was lost. It is the removed husk that carries great benefit the body, cleanses it and sets it up for proper functioning. The bran can be returned to flour and is often added to bread when kneading. This makes it easier to control their quantity and play with the taste of baked goods.
Justus Liebig. "Letters on Chemistry"
Lack of fiber is the main problem of the diet modern man. The consumption of refined products that have undergone all degrees of purification leads to disruptions in the functioning of many internal systems and organs. That is why they are increasingly talking about additional enrichment of the diet. You can buy special bread, grain husks in loose or granular form, but the simplest product that does not require drastic changes in eating behavior is enriched bread.
What are the benefits of this type of baking?
- Dietary fiber regulates intestinal function, helps cleanse the organ of toxins, removes harmful cholesterol and is good remedy for the prevention of atherosclerosis.
- Helps lower blood sugar levels.
- Helps treat constipation and prevents its occurrence.
- With the right approach, it helps not only to cleanse the body, but also to lose weight.
- Makes the stomach work, promotes better absorption of substances, cleanses the walls of the digestive organs.
- Improves blood composition, increases hemoglobin levels. Bread with grain fiber is useful for iron deficiency anemia.
- Coarse fibers will remove everything unnecessary from the intestines, they are useful for allergies, skin problems, acne, hair loss, fungal diseases and are a natural adsorbent.
The disadvantages of enriched baked goods include taste. The products are coarser, rougher, less airy and fluffy than bread made from refined flour without additives. If low-quality bran was used in production, a slight bitterness may be present.
How much bread with bran can you eat?
The effect of bread with added bran on the body largely depends on their quantity in the composition. Greatest value has baked goods that contain up to 20% grain husk. But in this case it is important not to overuse the product. An adult can eat no more than 30 g of dry grain shells per day, while bran is introduced gradually, starting from 5 g. Calculate the amount in store-bought baked goods almost impossible, since many manufacturers do not indicate the percentage on the packaging.
In order not to provoke a number of unpleasant side effects, it is not recommended for an adult to consume more than 300 g of bran bread per day. Most of the product should come in the first half of the day. If enriched baked goods cause discomfort in the stomach, bloating and increased gas production, abdominal pain, and difficulty defecating, then we are talking about an overdose. In this case, it is advisable to refuse enriched baked goods for several days, then reduce the amount.
The healthiest bran bread
Assortment of ready-made flour products the stores are huge. The most common type is ordinary yeast bread with bran from wheat flour, sometimes with the addition of rye. It has a certain value for the body, but there are more useful and dietary types.
What kind of bran bread is there:
- Wholegrain. This type is especially useful when diabetes mellitus, obesity, high cholesterol and cardiovascular diseases.
- Living bread. Baking is prepared using natural starter cultures, it may contain wheat sprouts and whole grains. The product is useful for obesity and vitamin deficiency.
- Biobread. Enriched with seeds and nuts, prepared from several types of flour, distinguished by the use of exclusively natural ingredients. Vegetables are often present in the composition: carrots, pumpkin, tomatoes, celery.
- Bread. Lightweight, low humidity, long term suitability. When choosing this product great importance has a composition that requires careful study. Often you can find unnecessary additives in it in the form of flavor enhancers, salt, and preservatives.
homemade baking
Dry bran can be added to any homemade cakes. With them you can prepare not only ordinary bread, but also loaves, buns, pancakes, diet muffins, pancakes. The main advantages of these products will be naturalness, freshness, and fiber concentration. You can calculate what you need daily amount, add strictly according to the norm and do not worry that the body will not receive enough coarse fibers or will react negatively to the excess.
Video: Recipe for protein-bran diet bread
Benefits for weight loss
It is a mistaken belief that bran bread is dietary product. Minimum calorie content baking 220 units, maximum reaches 400 kcal. It all depends on the additives that were used when kneading the dough. Flour can go into bread different types, sugar, honey, fats.
Many companies produce “fitness baked goods” with grain additives: seeds, nuts, and dried fruits may be present. Undoubtedly, all these ingredients are important for the body, but they also increase energy value. Therefore, it is important to familiarize yourself with the composition before use. Otherwise, a few pieces of the fortified product will be equal in calorie content to two full meals.
Despite all this, bread still helps you lose weight. It is healthier than regular wheat or rye pastries. If you have a choice of what to make a sandwich with or eat a first course, then you definitely need to give preference to this particular product.
Useful properties for weight loss:
- Normalization of stool. Many diets, especially those rich in protein foods, cause constipation, which is not only harmful to the body, but also prevents you from losing weight.
- Saturation. Rough grain shells swell in the stomach, suppress the feeling of hunger for a long time, and allow you to fill up on less food.
- Rich composition. The product provides the body with valuable vitamins and minerals, the supply of which is especially necessary during the period of weight loss.
Advice! If you choose between wheat and rye bread with bran, it is better to give preference dark species. White baked goods contain gluten. This protein compound promotes weight gain, swelling and fatigue. In addition, more and more people are discovering intolerance to this substance.
Contraindications
There are a number of diseases and conditions for which it is worth excluding the product from the diet. Not all of them are absolute; some of them are only temporary. Thus, for some diseases of the stomach during a calm period, baked goods with fiber do not bring any discomfort or pain, and can be consumed without harm to health. During an exacerbation, even a small amount of bran bread may cause pain, nausea and other unpleasant symptoms.
Contraindications:
- stomach ulcer and gastritis in the acute stage;
- pancreatitis;
- colitis;
- diarrhea, colon hyperactivity;
- haemorrhoids;
- avitaminosis.
A relative contraindication is antibiotic treatment and any other oral drug therapy. Bran cleanses the body not only of harmful substances. Once in the gastrointestinal tract, fiber absorbs water, swells, absorbs toxins, chemical substances from medications and is excreted unchanged from the body. Therefore, during illnesses it is advisable to stop using large quantity enriched bread. For the same reason, it is not recommended to abuse it during pregnancy, when the body’s need for vitamins and minerals much higher.
Video: Which bread is healthier in the program “About the Most Important Thing”
Composition of nutrients
Bran bread contains 9 essential amino acids. Among them, valine, isoleucine, tryptophan, phenylalinine + tyrosine predominate. Just 100 g of edible part covers 23% daily requirement human in dietary fiber.
Table of Contents useful substances in bran bread (per 100 g of product)
Bran bread is gaining popularity, and for good reason!
The topic of a healthy lifestyle, an integral part of which is a balanced diet, has not lost its relevance for decades.
With the advent huge amount synthetic food additives and their derivatives: low-quality semi-finished products - the number of patients in each doctor’s office has increased.
Bad food means bad health. And today more and more people are trying to return to simple and healthy food to support your body and prolong youth.
All people who adhere to the basics of proper nutrition know about health.
There is a huge amount of information material about the composition of cereal bran, their beneficial properties, and use for the treatment of certain ailments.
What about baked goods with bran? Bread in particular? Is he as useful as his main ingredient Or should it be treated as a junk food? Let's try to figure it out.
“Healthy” varieties of bread 
Bran loaves and breads, like whole grain varieties, form the basis of healthy baked goods.
To this day, manufacturers adhere to traditional names bakery products containing more than a quarter of bran in the dough: “Doctor’s loaf”, “Zdorovye” bread and others that were on sale back in the days of your grandparents.
Modern bran bread lovers will be pleased with the range of such products - more than two dozen varieties of bran bread are presented in stores.
This is both grain and malt (prepared with sprouted grains), additionally fortified, with additives in the form of dried fruits - raisins, dried apricots, prunes.
Any loaf of such bread will have amazing aroma and very pleasant taste, grains of ground grain husk - bran - will be visible across the entire surface; in cross-section, the bread is not white, but rather grey-brown, loose.
In addition to bran, such bread, of course, also contains high-grade flour, some fat, yeast, and water.
Plus a lot of other bioactive components, fiber, which makes the product mega-healthy for all categories of the population - from children to pensioners.
The calorie content of bran bread is slightly lower than that of wheat bread - only 220 kilocalories per 100 grams, and this is another advantage of such baked goods, because it is perfect for dietary nutrition.
Bran bread - benefits
The practical benefit of bran bread for the body lies in its complex positive effect on most organs and systems.
Unlike pure bran, bread with seeds is completely ready for use.
The concentration of husks in the product is optimal so as not to worry about possible consequence excessive consumption of seedlings, which can result in bloating, diarrhea, and abdominal pain.
1. The increased fiber content in bran bread promotes a gentle but thorough cleansing of the intestines from feces and toxins.
Bread acts like a sponge - it absorbs and removes most intoxicants. Once in the stomach, fiber is saturated with moisture, swells, absorbs breakdown products and quickly removes them.
2. The presence of nicotinic acid makes such bread indispensable for vascular atherosclerosis and loss of elasticity.
3. Bran bread normalizes metabolic processes in the body.
4. Cleans blood vessels from cholesterol plaques, prevents blood thickening and narrowing of the lumens of blood vessels.
5. The abundance of vitamin B supports the functioning of the heart muscle.
6. Low-calorie bread, recommended for obesity and overweight, both as a satiating and as a cleansing product. 
7. Improves the condition of patients with bronchopulmonary diseases, including bronchial asthma.
8. Useful for diabetes for drug-free maintenance of satisfactory blood sugar levels.
9. Relieves the liver, improves its functioning.
10. Promotes full outflow of bile, prevents the formation of gallstones.
11. Strengthens nervous system, increases stress resistance.
12. Useful for physical and mental exhaustion. It must be eaten daily by everyone involved in intellectual work or sedentary work.
13. Eliminates constipation, normalizes stool.
14. Thanks to its powerful cleansing effect on the body regular use bran bread promotes significant improvement in the condition of skin, hair, nails. Acne, pigmentation, and skin diseases disappear.
15. Increases immunity, vitaminizes the body.
16. Restores normal blood composition.
Bran is a storehouse of substances beneficial to humans. Eat them in in kind Not everyone will want it, but as part of bread - probably yes.
Therefore, make sure that there is always a loaf or bun with seeds on your table, whole grain, seeds various plants(sesame, pumpkin, sunflower, flax and others).
If you eat such foods at least once a day, you can forever forget about the feeling of heaviness in the stomach, constipation, and acne on the body. But be prudent - do not overeat, as overuse any food will only bring harm instead of benefit.
Bran bread is harmful 
In case of exacerbation of certain diseases, bread with bran can aggravate the condition. This:
pancreatitis;
peptic ulcer;
acute gastritis;
chronic diarrhea;
inflammation of hemorrhoids.
You should also refrain from consuming products with bran during antibiotic treatment - the strong adsorption properties of seedings can reduce the activity of the tablets.
You should not buy bran bread for future use, as it spoils quickly. Be healthy.
Is it difficult for you to give up your favorite sandwiches just because they cannot be made without bread - such a familiar and indispensable product during a meal (especially in the morning)? Considering it a source of a huge amount of calories, you try to limit yourself by pushing the next piece aside. But you can eat it without harming your figure diet bread with bran. Moreover, it will not be difficult for you to bake it yourself, without making almost any effort. This homemade bread will not contain many calories, so you can eat it even while on a diet. Yes and harmful additives it will not contain either; rather, on the contrary, due to the content of bran, it will become even more valuable and useful. So don’t deny yourself the pleasure of indulging in some bread.
Ingredients:
- 50 grams of oatmeal (“Hercules”);
- 50 grams of rye flour;
- 50 grams of wheat bran;
- 130 grams of wheat flour;
- 10 grams of coarse salt;
- 30 ml. olive oil (or any vegetable oil);
- 1 egg;
- 20 grams of granulated sugar;
- 8 grams of instant dry yeast;
- 170 ml. low fat milk.
- cooking time homemade bread- 2 hours.
How to cook bran bread in the oven:
Heat all the milk slightly, pour some (a third or half) into a bowl and stir the yeast in it along with granulated sugar and a tablespoon of wheat flour. Set the mixture aside to allow the dough to mature.
Meanwhile, convert the bran into flour using a blender, and cereals grind in a coffee grinder.
In one bowl, combine the rest of the milk with butter and beaten egg, in the second - 4 types of flour (bran, oat, wheat, rye) and salt.
Pour into flour mixture foamed dough (stir first to release carbon dioxide) and egg-milk slurry.
Knead the dough. It should not turn out cool, rather, slightly sticky, but elastic.
The more thoroughly you knead it, the more actively it will rise. Grease the bowl in which you combined all the ingredients with oil and place the dough in it. Cover with a towel and leave for about thirty minutes, putting it in a warm corner.
As soon as the dough increases in volume (at least by a third), remember it well again and form 2 loaves of the desired shape. Make several transverse shallow cuts with a knife and place the workpieces on a baking sheet covered with a special mesh for use in the oven, parchment or a silicone (Teflon) mat. Cover again with a towel and wait another 20 minutes.
This time is more than enough for you to preheat the oven to 180°C. Once the loaves have puffed up, place them in the broiler for 35 (maximum 40) minutes.
Diet bread with bran, aromatic and tasty, is ready. Let it cool under a towel and while still warm, you can cut into pieces and serve.
Bon appetit!!!
Especially for those who are watching their figure, we also suggest cooking with rye flour and bran.
Best regards, Irina Kalinina.
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