Everywhere I go lately, someone seems to be talking about semolina bread. I have heard it said that it’s healthier than other breads, a dietry aid, protein rich, and vegan. Is it all true? Let’s find out as we look at the secrets of semolina bread.
In this post you will learn all about semolina bread including:-
- How eating semolina bread is better for you than other breads
- The easiest recipe for making semolina bread
- What’s real and what’s not about semolina bread
- The best way to live with a healthier diet.
The Secrets Of Semolina Bread
Semolina bread is bread made with some of the flour replaced by semolina flour, but where does semolina come from?
What Is Semolina?
To make pasta, you use durum wheat, if you grind durum wheat into a flour, that’s semolina. It can be identified by it’s darker, richer, golden colour and it’s somewhat earthy smell. Semolina is used to make pasta, porridge, desserts, and bread.
Semolina Is Good For Your Health
Ioo g (3.5oz) of semolina contains:-
- 24% vitamin B1(Thiamine)
- 22% vitamin B3(niacin)
- 7%vitamin B2(riboflavin)
- 8% vitamin B6
- 18% vitamin B9(folate)
Of the recommended daily requirements according to the USDA nutrient database
It also contains many minerals, calcium, iron, magnesium, phosphorous, potassium, and zinc to name a few.
Semolina Can Aid Weight Loss
Because semolina is low in fat, high in protein and high in fibre it can help in weight loss if used as part of a balanced diet. There have been many studies that associate high fibre and high protein diets with higher weight loss.
Semolina And Your Heart
A recent study concluded that a high fibre diet reduces heart attacks by 24% How does this work? By eating a fibre rich diet you will lower LDL (bad cholesterol) and also lower blood pressure. By eating just 23 grams of whole grains (like semolina) per day for 3 weeks can lower LDL by 5%.
Semolina Is Good For The Digestive System
Fibre is also good for the digestive system, it stimulates the growth of beneficial bacteria in the stomach. This bacteria helps in food digestion, boosts immunity to diseases, lessens constipation, and speeds up the metabolism.
Semolina And Blood Sugar
In another study, it was found that magnesium consumption is beneficial in controlling blood sugar levels. In some cases by 14%. Fibre slows the absorbtion of carbohydrates into your blood stream, and there is 3.9g of fibre in 100g semolina. So to reduce your risk of type 2 diabetes try to include some semolina in your diet.
Semolina Is A Good Source Of Iron
Iron deficiency is the most common mineral deficiendy in the world it manifests as iron deficient anemia. This condition is caused because the body doesn’t produce enough red blood cells. In 100 grams of semolina there is 9% of the recommended daily amount of iron.
Iron is necessary to produce red blood cells, oxygenate blood, boost the immune system, and promote growth and development of the human body. The type of iron found in semolina is not absorbed as easily as the iron from animal tissue. So to ensure the uptake of iron from semolina combine with foods high in vitamin C (fruits and vegetables).
Semolina And Gluten Intolerence
Semolina is not suitable for those who have a gluten intolerence, nor those with a wheat allergy. It is made from durum wheat and it also contains gluten.
The Easiest Semolina Bread Recipe
Containing just 6 ingredients , this is the easiest semolina bread recipe I have used. It’s not the quickest loaf ever because of the amount of time it takes to prove. But the results are worth the wait and I’m sure you’ll agree.
What You Will Need
- 3 and a quarter cups of fine semolina flour
- 1.5 cups of tepid water
- 1/4 of a cup of olive oil
- 1 teaspoon of instant yeast
- 1 tablespoon of sugar
- 1.5 teaspoons of salt
That’s all the ingredients you need to make this tasty and nutritious loaf.
For more easy basic recipes follow this link.
Method
Place all of the ingredients into a mixing bowl and combine with a spatula or wooden spoon. Then use the hook attachment and knead until the mixture looks shiny, this took around 8 minutes. The dough ends up being really soft to the touch and easy to work with.
If mixing by hand you’ll need to dust the board with additional flour to prevent sticking and you’ll probably have to add more as you go. Knead for around 11 minutes or until the dough is soft and smooth.
Transfer the kneaded dough to an oiled bowl and cover with cling film and allow to rise until doubled in size. Depending on room temperature this can take a couple of hours. Then oil up a loaf tin and knead the dough lightly and shape it and then place in the oiled tin.
Cover with cling film and allow to rise again. Once to dough rises to just above the rim of the tin, place in a preheated oven at gas mark 5 (375 F or 190 C) on the middle shelf for around 35-40 minutes. Once to loaf is a golden brown, remove it from the baking tin and cool on a wire rack until completely cool.
This loaf should remain fresh for around 3 days (not that freshly cooked bread lasts that long in our home). That’s it a nutritious, healthy, tasty loaf that the whole family will enjoy.
So that’s the secrets of semolina bread, I hope you find it beneficial.