|Make sure that all ingredients are stone-ground and/or organic
Spelt flour: an ancient form of cultivated wheat, it is higher in nutritional value and more readily digestible than regular wheat and although it does contain gluten it is known to be well tolerated by those with wheat sensitivities.
Buckwheat: actually a member of the rhubarb family it is a complete protein and contains all 8 essential amino acids as well as rutin, which aids circulation. It is rich in iron and some of the B complex vitamins and reputedly good for lungs kidney and bladder. It is gluten free. (Reference ‘Wholefoods’ by Nicola Graimes). Organic spelt flour and buckwheat flour are available from health shops.
If spelt is not available or if preferred it can be substituted with additive free stone ground regular flour such as Eureka (available at Pick ‘n Pay) in South Africa. Organic instant yeast ‘Rapunzel’ is available in Cape Town from Wellness Warehouse.
For more information on spelt and buckwheat, visit our Whole Grains page.
- 3 cups (250ml) spelt flour*
- 1 cup buckwheat flour*
- 5ml sea salt (non-iodated) or finely ground pink Himalayan salt
- 10-20ml instant/quick yeast OR 10-20ml ‘Rapunzel’ organic instant yeast**
- 3-5Tbs sunflower seeds OR pumpkin seeds OR combination
- 15ml olive oil
- 15ml natural honey (non-irradiated)
- 350ml warm water (warmer than lukewarm but not hot)
- Oil the base and sides of a loaf tin/dish (size 22x11cm or 1.5L) and pre-heat oven to 100º C if using as a warmer (see 7 below)
- In a large bowl mix all dry ingredients
- Add the honey and oil to the warm water and mix
- Add the water mix to the dry mix, folding over until well combined
- Spoon into oiled loaf tin and use back of spoon to level off top.
- Sprinkle with seeds of choice (optional)
- Cover with a clean tea towel and leave dough to rise until just above top of the tin, about 30-45mins, in a warm place (not too warm).
- In sunny warm weather a sunny windowsill will do; in winter I place in a pre-heated oven (100º C) and then switch off oven and leave oven door slightly ajar. If you have a free standing stove the warmer drawer is ideal.
- When risen as above remove from oven (if using as warmer), turn oven up to 200º C and when temperature is reached put in loaf to bake for 35/40mins. Test readiness with skewer.
- Remove from oven and if necessary loosen around sides of loaf with a spatula knife before turning onto a wire rack.
- When cool store bread in a cellophane or plastic bag – paper bags dry out bread.