This recipe is adapted from Arla's recipe. The main differences are that I reduced the plain white flour, added more graham flour/whole wheat flour, olive oil, egg, sunflower seeds, flax seeds, chia seeds and honey.
Makes 24 bread rolls
Ingredients:
1. 10g yeast
2. 10g salt (2 tsp) (1.7% of flour weight)
3. 450g distilled water (cooled boiled water) + 50g buttermilk 0.3% fat (76% of flour weight)
4. 50g flaxseeds
5. 125g rolled oats
6. 120g sunflower seeds (2 dl)
7. 200g sliced squash or grated apple and/or grated carrots
8. 200g Olands wholewheat flour or Graham flour (33% of total flour weight)
9. 400g flour
10. Pumpkin seeds or additional sunflower seeds if desired for sprinkling on top of the dough (approx. 60-180g as desired) (You can also use oats instead)
11. 1 tsp chia seeds (optional)
Directions:
1. In a big bowl, add yeast, salt and water and mix well.
2. Add Graham flour or Olands wholewheat flour, grated zucchini, oats, sunflower seeds and flax seeds and and mix well.
4. Add flour and mix well. The dough should be quite wet and sticky, but hold its form and not runny.
5. Sprinkle pumpkin seeds, sunflower seeds, chia seeds, sesame seeds and/or flaxseeds as desired on top of the dough, cover and leave it in the fridge overnight.
6. The next morning, pre-heat the oven to 250 degree Celsius with an extra baking tray at the bottom.
7. Use a spoon and form the dough into buns on a baking tray laid with baking paper.
8. Place the buns in the oven and pour a glass of water into the empty baking tray. Below is a video demonstrating it.
9. Bake for 10-20 minutes or until the buns turn golden.
Video Demonstration:
Additional Information:
While white flour bread rolls are tasty, but they are pretty much empty calories void of much nutrients. Our kids can be quite picky at times, thus I wanted their snack/food to be packed with as much nutrients as possible, so that if they only eat the bread rolls without eating any other main course, I will still rest easy. These bread rolls contain protein and calcium from the milk and buttermilk, the vitamin Bs from the egg and fiber from the carrot. The carrot also gives the bread rolls the natural sweetness and helps to make the bread rolls moist. The sunflower seeds, flax seeds and chia seeds are all jam packed with nutrients and good energy source. While the original recipe doesn't call for any oil, adding olive oil enhances the texture and taste, and yet is a good fat source, unlike butter.
The dough should be quite wet and sticky, but hold its form and not runny. In general, if baking using white flour, the ratio of liquid to flour is 1:2. If using wholewheat flour, the liquid to flour ratio is 3:4. You can use grated apple, squash, etc. instead of carrot. I tend to use half a portion of carrot and apple. If you don't have the time to leave the dough to rise overnight, you can leave it in room temperature to rise for 3-4 hours and it will double in size within that time.
You do not have to use an electric mixer. The dough is very forgiving and can be easily combined using a ladle or spoon. But since I have an electric mixer at home, I am using it.
Hope your children and teenagers will like them as much as mine do :-)
Arla's ingredients are listed below just for my own record:
1. 500g flour
2. 200ml (100g) wholewheat flour
3. 400ml (125g) oats
4. 10g yeast
5. 500ml cold water
6. 300ml natural yogurt
7. 100g carrots grated (approx. 1.5 carrots)
8. 1.5 tsp salt
9. 200ml sunflower seeds (approx. 120g)
References:
.HEIC)
Olands wholewheat flour available from Føtex supermarket
Wheat flour available from Netto or Føtex supermarket
Graham flour available from Netto or Føtex supermarket
Buttermilk
In a large bowl or electric mixer, add 10g of yeast.
Add 10g salt.
Add 3 carrots (grated) 200g.
Add 50g of buttermilk and 450g of distilled water (cooled boiled water)
Add 125g of rolled oats.
Add 50ml of flaxseeds (optional)
Add 200g of Graham flour or Olands wholewheat flour.
Add 400g of flour.
Add 120g (2 dl) sunflowers seeds
Now it's done :-) The dough should be quite wet and sticky, but hold its form and not runny.
Sprinkle pumpkin seeds as desired on top of the dough, cover and leave it in the fridge overnight.
Cover and place overnight in the fridge.
Place in the oven and pour a glass of water into the empty baking tray.
Bake for 10-15 minutes until the buns turn golden.
The buns are done :-)
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