Of which 1.5 g sugars and 0.8 g saturated fat.
No-added-sugar version: 135 kcal and 0.3 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) · Unsaturated fat (olive oil)
Allergens gluten (oats), sesame
Seven-grain whole-grain bread
Dense, rustic and full of fiber, made with a seed mix.
Ingredients
- 100 g (3½ oz) 7-grain mix (rolled oats, chia, flaxseed, sunflower, sesame, quinoa, amaranth)
- 120 g (4 oz) buckwheat flour
- 120 g (4 oz) brown rice flour
- 27 g (1 oz) psyllium powder
- 1 tsp salt (6 g)
- 1 tbsp active dry yeast (14 g)
- 1 tbsp sugar (12 g) — no added sugar: 1 tbsp erythritol (17 g)
- 480 ml (2 cups) warm water
- 3 tbsp olive oil (30 g / 1 oz)
In the no-added-sugar version, eating too much erythritol or xylitol can have a laxative effect.
Method
- Dissolve the yeast in half the warm water with the sugar and let it sit for 10 minutes. For the no-added-sugar version, dissolve it in the water alone (it foams less but still rises) and add the erythritol to the dry ingredients.
- In a bowl, soak the grain and seed mix in the rest of the warm water for 10 minutes.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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