Low fat Fig and Walnut Bread Recipe

Fig and Walnut Bread

This is something that I have been experimenting with over the last few months as eating bread is something that I enjoy, but have to be careful about as so often it is either full of fat or calories. So I have been trying to perfect a healthy loaf full of goodness that tastes lovely. Hopefully you will agree with me

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Dough - being knocked out.

Ingredients

• 280ml water
• 1.5 tsp lemon juice (or lime juice both taste good)
• 100g – wholemeal flour
• 60g – oats
• 350g white flour 
• 30g skimmed milk powder
• 1.5 tsp dried yeast
• 1.5 tsp sugar
• 1.5 tsp salt
• 2 tbsp olive oil
• 40g-50g broken walnuts (these are expensive but taste lovely)
• 40g-50g of quarter chopped figs
• Handful of Pumpkin seeds
  

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Dough rolled in flour

A brief scan on the internet lists numerous health benefits from the ingredients. I have listed just a few below-

Oats - Oatmeal and oat bran are significant sources of dietary fibre. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fibre which has proven effective in lowering blood cholesterol.

Olive Oil -  Using olive oil, a monounsaturated fat, rather than a  saturated fats or polyunsaturated fats can:

• Reduce blood pressure
  
• Inhibit the growth of some cancers
  
• Benefit people at risk for or with diabetes
  
• Lessen the severity of asthma and arthritis
  
• Actually help your body maintain a lower weight
  

 
Walnuts - More than a decade of scientific evidence shows that incorporating walnuts in a healthy diet reduces the risk of heart disease by improving blood vessel elasticity and plaque accumulation. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol)

Dried figs are excellent source of minerals, vitamins and anti-oxidants.

Pumkin Seeds - They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.Improved Bladder Function. They contain L-tryptophan, a compound naturally effective against depression. Prevention of Osteoporosis Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis. Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.They prevent calcium oxalate kidney stone formation, according to studies. They also Lower Cholesterol as they contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol. The same phytosterols that lower cholesterol also protect against many cancers.

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Make a hole in the centre of the dough

Method –

I use a bread machine to make the dough putting the yeast in first and the liquid ingredients in last. Use a fruit setting and add the chopped nuts and figs when the machine beeps or when the first kneading has finished.

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Cut with a knife

When the dough cycle has finished place the dough on a lightly floured surface and knock back slightly

Lightly oil a baking sheet

Shape the bread into a ball

Make a hole in the centre with ones finger

Cut with a sharp knife

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Brush with Milk

Sprinkle with pumbin seeds

Allow to rise for 30-45 minutes

Brush with milk

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Cut the crust and enjoy

Put into a preheated oven at 200 degrees centigrade

Bake for around 35 minutes (30-40 mins) – It burns very quickly so need to watch and check – ready when hollow sounding when tapped.

Place on rack to cool – and then enjoy - with a nice healthy salad

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