Of which 1 g sugars and 0.9 g saturated fat.
No-added-sugar version: 137 kcal and 0.5 g sugars per serving.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (buckwheat) · Magnesium (buckwheat) · Plant omega-3 (flaxseed)
Allergens sesame
Rustic buckwheat and seed bread
Dense, packed with seeds, and sturdy enough for a generous layer of peanut butter.
Ingredients
- 1 cup buckwheat flour (120 g / 4 oz)
- 1 cup brown rice flour (120 g / 4 oz)
- ½ cup golden flaxseed meal (50 g / 1¾ oz)
- ¼ cup sunflower seeds (35 g / 1¼ oz)
- ¼ cup pumpkin seeds (35 g / 1¼ oz)
- ¼ cup sesame seeds (35 g / 1¼ oz)
- 3 tbsp psyllium husk powder (30 g / 1 oz)
- 1 tsp salt (6 g)
- 1 tbsp active dry yeast (10 g)
- 2 tsp sugar (8 g) — no added sugar: 1 tbsp erythritol (10 g)
- 1¾ cups warm water (420 g / 15 oz)
- 3 tbsp olive oil (42 g / 1½ oz)
In the no-added-sugar version, eating too much erythritol or xylitol can have a laxative effect.
Method
- Mix the yeast, sugar and warm water and let it activate for 5 minutes.
- In a large bowl, combine all the flours, seeds, psyllium and salt.
The full method (8 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Breads, Cakes & Basics”. The English edition is coming soon.
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