This overnight no-knead bread casts a vote for biodiversity and is a great way to enrich your family’s diet
T
oday’s rich, nutritious and no-knead bread is a cornerstone of my weekly routine. Every Saturday, I make a simple rye bread dough, and gather whatever grains, nuts and seeds need using up – from forgotten millet to that last handful of brazil nuts – and soak them overnight. By Sunday lunchtime, the house will be filled with the homely aroma of fresh bread emerging from the oven.
When my daughter won’t eat anything but a slice of toast, I want to know she’s still being nourished, so I’ve raised our nutrient baseline by reformulating the recipes for our everyday staples – that is, bread, pasta, porridge and even cakes – with whole grains, omega-rich seeds and nutrient-dense ingredients such as moringa powder. Of course, every family has its own tastes and comfort foods, so these changes need to be gradual. What matters most is that our children eat a diverse range of fruit and vegetables, but whole grains are also a big win.
Today’s dense, sustaining loaf is almost a meal in itself. If your family is more used to white bread, begin by including a little wholewheat flour in your usual dough, then experiment – add a touch of buckwheat flour, say (just 5-10% of the total flour weight), or ancient grains such as khorasan or emmer. Soaked grains and seeds are another easy upgrade, and boost the nutritional value of any loaf, while a few raisins or chopped dried fruit can help improve the bread’s appeal, especially to children.
