I finally got around to doing a nutritional analysis for our home made multi-grain bread (click here for the complete analysis) and was a little surprised that I wound up with 17% Calories from Fat! All of it was good fat, but 17% is way too high for our diet target of 7% to 10%. So I worked on the recipe and produced a loaf every bit as tasty, but with just 10% Calories from Fat.
Basically, I eliminated the Flax Meal, reduced the Flax seeds to 1 Tbsp., increased the Dark Rye Flour and Millet Flour to 60 Grams each, increased the millet to 4 Tbsp, cut the Lecithin in half, and reduced the malt extract to 2 Tbsp. The quantities are in the nutritional analysis spreadsheet which you may download above. You could reduce the fats further buy reducing or eliminating the sunfower seeds, but we really like them in our bread.
The original recipe totaled (per 2 Oz slice): 148 calories, 26 Calories from fat (17%), 3 Grams Fat, 0 Grams Sat. Fat, 3 mg. Sodium, 191 mg. Potassium, 25 Grams Carbs, 5 Grams Dietary Fiber, 3 Grams Sugars, 7 Grams Protein, 0% RDA Vitamin A, 107% RDA Vitamin C, 3% RDA Calcium and 9% RDA Iron.
The modified recipe totals (Per 2 Oz Slice): 140 calories, 15 Calories from fat (10%), 2 Grams Fat, 0 Grams Sat. Fat, 3 mg. Sodium, 162 mg. Potassium, 26 Grams Carbs, 5 Grams Dietary Fiber, 3 Grams Sugars, 7 Grams Protein, 0% RDA Vitamin A, 107% RDA Vitamin C, 2% RDA Calcium and 9% RDA Iron.
Both recipies taste equally great, so pick the fat target that suits your diet. Note all the numbers are as a result of the naturally occuring nutrients in the components. No fats or sugars (except for the malt extract) were added.
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