(Estimated per bun: 110calories, 3.8g protein, 2.4g fibre)
This recipe originally came from my mother on the East Coast which she adapted from a Cream of the West Cook Book, adding an egg and adjusting ingredient amounts. I have since adapted it even further as I found the difference in humidity in Ontario required further changes to the ratios of water and flour. I also added ground flax for even more fibre. The resulting recipe which is now very loosely based on the Cream of West recipe, is found below.
Prep time: 20 min initial
Rising time: 2 x 60min with 10 min prep in between rises
Bake time: 20 min
Total time: – approximately 3 hours
Sprinkle 16 grams of active dry yeast into 1 cup of lukewarm water (~100⁰F). Add 2 tsp sugar and let sit for 10 minutes to activate yeast.
While waiting for your yeast to activate, scald – ½ cup milk
Combine milk with ¼ cup packed brown sugar, ½ tsp salt, ¼ cup non-hydrogenated margarine (Note: In most cases, I use butter for everything but this recipe works best with margarine).
Add 1 cup water and ½ egg (beaten)
Stir yeast mixture after 10 minutes and add milk mixture to yeast mixture.
Add 1 ½ cups whole wheat (WW) flour, 1 ¼ cups white flour and ½ cup ground flax. I add ~ ½-1cup of each flour at a time, beating in between to mix thoroughly. Flax can be added at any point when adding flours. Beat vigorously by hand or with mixer (using dough hook).
Work last 1 ¼ cup of WW flour and 1 cup of white flour while kneading by hand. Adding small amounts at a time until the dough is no longer sticky. Total kneading should be ~ 8-10 minutes.
Shape dough into a ball and knead into new large bowl that has been greased with butter. Cover with damp cloth and let rise in warm place until double in size (~1hr).
Once doubled, punch down to release some air and shape into 60g balls (DO NOT handle dough too much as will cause buns to become tough).
Place into greased baking pans ½ inch apart to allow for further rising. Cover and let rise again until doubled (~1hr).
Once doubled, baked at 350⁰F for 20-25 minutes until slightly golden. Remove from pan, brush tops with butter and cool on racks. Once completed cooled buns do freeze well.
Makes ~24 buns
Note: Although not very high fibre (i.e >3g) the above WW:white flour ratio allows for a very soft texture while continuing to provide moderate amount of fibre at approximately 2.4g/bun.