- 480 g barley whole meal flour
- 240 g whole wheat flour or carob powder
- 360 g all-purpose flour
- 200 g olive oil
- 750 g water
- ½ pinch of salt
- ½ spoonful sugar
- 40 g fresh yeast or the equivalent of dry yeast
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- Dissolve the fresh yeast in ½ cup water. Add 2 spoonfuls of the all-purpose flour and a pinch of sugar. Stir until completely combined. Set aside until it doubles in size.
- In a mixers bowl, add all of the flours, (apart from 1 cup of all-purpose flour), salt and sugar. Beat on a steady low speed and gradually add the yeast mixture, olive oil and the remaining water that should be lukewarm.
- Gradually add the reserved 1 cup of all-purpose flour in order to get a dough that is not too thick but will pull away from the sides of the bowl and not stick to your hands. Remove from mixers bowl and transfer to a bowl that you have brushed with some olive oil.
- Set it aside to rise.
- Knead the dough to make it go down in size.
- Pick up small pieces of dough and knead them on a working surface. Shape them into round shapes (about 150 - 200 g each) or long rolls that you cut into smaller rounds.
- If you shape them into round shapes, use a sharp knife to cut them in the middle (like a bagel). You don’t need to cut them completely.
- Transfer the barley rusks to a pan brushed with olive oil or lined with parchment paper. Let them rise again.
- Preheat oven to 170*-180* C (338*-350* F) Fan.
- Bake them for about an hour.
- When ready, let them cool down enough to handle. Separate the top from the bottom, where you cut them in the middle earlier.
- Lower oven temperature to 100* C (212* F) and bake again until they are hard. This may take quite a while.
- When ready, remove from oven and let them cool. Store them in an air tight container.
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.