Receta: Pan integral con semillas, fácil y rápido
¿Quién dice que el pan no es un alimento sano? Pues depende, obviamente si pensamos en un pan elaborado con harinas blancas refinadas, en el que además se le añaden cantidades importantes de sal y azúcar para potenciar el sabor, además de otros aditivos evidentemente es mejor no consumirlo si nos preocupamos un mínimo de nuestra salud. Sin embargo, un pan real, elaborado con harinas 100% integrales (de grano completo) y enriquecido con semillas, es un alimento sano que por supuesto podemos incluir en nuestra alimentación.
¿Que diferencias hay entre el pan 100% integral y el pan blanco?
Los cereales integrales conservan el grano entero, salvado, endospermo y germen, los cuales tienen un contenido en fibra interesante, además de vitaminas, antioxidantes y nutrientes.
Gracias a la fibra, los hidratos de carbono se absorben lenta y progresivamente, al contrario que ocurre con los cereales refinados, que provocan una rápida subida de glucosa en el organismo. Por lo cuál trabaja en la prevención de diabetes tipo II, enfermedades cardiovasculares, reduce el colesterol y trastornos gastrointestinales.
Ahora viene otra cuestión interesante, y es que no todo los panes que nos venden como integral lo son, ni los que vemos con semillas por encima significa que lo sean, al menos no al 100%, por eso es tan importante consultar siempre las etiquetas o hacerlo nosotros mismos.
Ingredientes:
- 500 g de Harina de espelta o centeno integral, nosotras usamos la harina del Rincón del Segura y es la que siempre recomendamos, nos gusta muchísimo porque además de ser de cultivo ecológico, muelen los granos enteros en molino de piedra, de manera tradicional. (Puedes comprarla aquí ó aquí ).
- Medio vaso de zumo de naranja natural + un vaso de agua.
- 20 ml de aceite de oliva vírgen extra de presión en frío (Puedes comprarlo aquí ).
- Una cucharadita de sal marina.
- Medio sobre aprox de levadura seca eco (Puedes comprarla aquí ).
- Mix de semillas al gusto remojadas (amapola, chía, girasol, sésamo...) (Puedes comprarlas aquí )
Paso a paso:
- Se mezclan todos los ingredientes, primero los secos y luego añadiendo poco a poco los líquidos
- Amasar en superficie enharinada y añadir un poquito más de harina si la masa se pega demasiado
- Lo dejamos reposar con un paño por encima durante mínimo 15 min. hasta que aumenta el volumen y mientras precalentamos el horno a 220º
- Añadimos las semillas y damos forma de hogaza
- Ponemos los panecillos encima de papel de horno dentro de la bandeja y hacemos cortes longitudinales
- Metemos los panes al horno unos 20 min a 220º, pasado ese tiempo lo bajamos a 180º y dejamos otros 25 min aprox
Pasado ese tiempo, está listo nuestro Eco-pan saludable!
*La naranja aporta esponjosidad a la miga y un sabor muy rico, si se quiere se puede prescindir de la levadura y optar por una cucharita de bicarbonato ya que la naranja aporta el ácido" que este necesita.
*Las cantidades anteriores dan para 2 hogazas grandes o 4 panecillos pequeños, es perfecto ya que se conservan perfectamente varios días guardados en bolsas de tela, además de que se pueden congelar para tenerlos listo en cualquier momento que necesitemos.
*Si te apetece pasarte por el blog tenemos otra receta de pan riquísimo
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