16小時才完工的簡易作法麵包---無油無鹽無糖的全麥核桃麵包---健康噢!!

在美國 史丹佛大學從事基因研究的大姑，工作很忙碌，但是想自己做出健康麵包的心情，讓她將用於科學研究的精神，積極、費心地找出這個雖然有點費時，但又能輕鬆完成的製作方法，看似矛盾的說法，卻真是超優的喲！利用不完整的時段、不費心的方法、、，科學人，真棒！！

烘焙，一向都不是阿妃媽媽的強項，但是．．健康啊．．很重要的喲！

所以她去年底返台時，教我們做這個“ 無油無鹽無糖的全麥核桃麵包”，剛開始聽的時候，覺得怎麼可能花費１６小時做麵包，後來，發現只是算好時間，家庭主婦可利用睡覺時間，上班族可利用上班時間，做那個聽起來曠日費時的長長時間的自然發酵，好像也不覺得很麻煩吔！

這個麵包的製程，讓我感受最大的感動－看到正在呼吸的麵糰。

我真的看到．．．正在發酵呼吸的氣泡，它就這麼像吃口香糖吹泡泡一樣，吹出一個圓圓的氣泡，過了幾秒鐘，又漸漸地消下去，這時就是像平常看發酵麵糰一樣，出現凹洞，然後又慢慢吹出泡泡，再重覆凹下去。神奇吧！！我當時真是興奮到了極點，彷彿看到生命的樂章，就這樣告知著我，它存在！

所以每次做好一份麵包，阿妃媽媽都是用著感謝的心情品嚐，感謝它的存在，讓我有著健康的食物。

核桃，是阿妃媽媽自行添加，原食譜好像沒有，但是加上去好吃好吃吔！！

所以，我又買了夏威夷豆和南瓜子仁，噢....，口味應該也很棒哦！我愛吃豆豆啦！！

我親愛的妹妹說，這是清教徒吃的，她敬謝不敏，還是去吃油油亮亮比較好吃．．．哈哈！

如何製作

No-Knead 100% Whole Wheat Bread

Adapted from the New York Times and Jim Lahey of Sullivan Street Bakery

Time: About 1½ hours plus 14 to 20 hours’ rising

(The metric measurements are more accurate.)

3 cups (430 grams) whole wheat flour, plus 1/4-1/2 cup more for dusting
¼ teaspoon (1 gram)

instant yeast (or 1/4 plus 1/16 teaspoon active dry yeast*)

1¼ teaspoons (8 grams) salt

1 1/2 tablespoons vital wheat gluten

2 cups minus 1 tablespoon (430 grams) water

Cornmeal or wheat bran as needed

1. In a large bowl combine flour, instant yeast, salt and vital wheat gluten. Add 1 1/2 cups water and stir until blended. Keep adding water until the dough is shaggy and sticky, like a stiff muffin batter. It should not be so wet that it’s pourable. You will probably use all of the water, but different brands of flour may be more or less absorbent. Cover bowl with plastic wrap. Let dough rest at least 12 hours, preferably 18, at warm room temperature, about 70 degrees.

2. Dough is ready when its surface is dotted with bubbles. I don’t usually see many bubbles but the dough has grown in size. Liberally flour a work surface and place dough on it; sprinkle it with more flour and fold it over on itself once or twice. Cover loosely with plastic wrap and let rest about 15 minutes.

3. Using just enough flour to keep dough from sticking to work surface or to your fingers, gently and quickly shape dough into a ball. Generously coat a cotton towel (not terry cloth) with flour, wheat bran or cornmeal; put dough seam side down on towel and dust with more flour, bran or cornmeal. Cover with another cotton towel and let rise for about 2 hours. When it is ready, dough will be more than double in size and will not readily spring back when poked with a finger.

4. At least a half-hour before dough is ready, heat oven to 450 degrees. Put a 6- to 8-quart heavy covered pot (cast iron, enamel, Pyrex or ceramic) in oven as it heats. When dough is ready, carefully remove pot from oven. Slide your hand under towel and turn dough over into pot, seam side up; it may look like a mess, but that is O.K. Shake pan once or twice if dough is unevenly distributed; it will straighten out as it bakes. You can sprinkle cornmeal, wheat bran or flour to the bottom of the heated pot to prevent sticking of your bread to the pot. Cover with lid and bake 30 minutes, until loaf is beautifully browned. Cool on a rack. The bread has very good texture, and a crunchy crust.

Yield: One 1½-pound loaf.

*If substituting active dry yeast, let it proof in 1/4 cup of lukewarm water (reserved from the total water) for 10 minutes. Add the yeast with the rest of the water when mixing it in the dough.

以下是我的作法：

免揉全麥麵包

材料 :

a. 全麥麵粉 ( 中筋 ) 3 杯

b. 即食燕麥片 1 杯 ( 烘焙材料販賣時是必須放在冰箱的 )

c. 即溶活性乾酵母 1/4 茶匙 ( 就是那一串 4 支湯匙 , 最小的那支 )

d. 2 杯水

作法 :

一. (1) 將 a+b+c 放入鋼盆內

(2)2 杯水分次放入攪拌 , 讓麵糰濕糊狀

(3) 用保鮮膜將鋼盆包住 , 放置發酵 12 小時 ( 華氏 70 度狀態下 , 相當攝氏 21 度 )

(4) 用個大浴巾蓋住保温比較好 ( 這是我的經驗 , 我都蓋二條大浴巾 )

二. (5) 在桌上灑上麵粉 , 再將發好的麵糰倒出來 , 在麵粉上面 .

(6) 用手輕壓 , 將空氣壓出 , 不可用揉的 . ( 核桃在此時加入 )

(7) 將上下的麵糰摺回中間 , 一樣用手輕壓 , 將空氣壓出 ;

再將左右的麵糰也摺回中間 , 一樣用手輕壓 , 將空氣壓出 .

蓋上毛巾 , 約 15m in.

三. (8) 將 (7) 的麵糰 , 切成 1/2, 再將切好的 1/2, 調整一下周邊 , 每個 1/2 都要

再均分為 3 等份 , 放入容器內 ,

(9) 將放入容器內的麵糰 , 蓋上毛巾 , 再發酵 2H.

(10) 放入烤箱 , 180 度 / 上下火 / 70 分 , 就等著香香的味道出來囉 !

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