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Recipe Category / Snacks and Sandwiches

Rainbow pretzels

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Method

For the sourdough

  • In a bowl, add the water, flour, yeast, and mix with a whisk, until it has a porridge-like texture.
  • Cover with plastic wrap and leave it at room temperature for 3 hours.

For the dough

  • In a mixer’s bowl, add the prepared sourdough, flour, sugar, salt, and beat with the hook attachment at medium speed, for 20 minutes.  
  • Remove from the mixer, divide the dough into 4 equal pieces, and place them into 4 bowls.
  • Add ½ teaspoon food coloring paste in each piece and knead very well with your hands, until the whole color is absorbed.
  • Cover them with a towel and let them rise for 30 minutes.
  • Then, combine all dough pieces and shape them into a roll.
  • Cut into 15 pieces (60 g each) and roll out a 50 cm wand. Fold in the shape of a pretzel, place them in a baking pan, and cover with a towel. Let them rise for 20 minutes.

To assemble

  • Preheat the oven to 180ο C (356ο F) set to fan.
  • Place a saucepan over high heat. Add the water, sugar, baking soda, and let the mixture boil.
  • Add the pretzels inside, in batches, for 1 minute. Every 30”, flip them over.
  • Remove and set on a rack, so to get rid of the excess moisture.
  • In a bowl, add the white and black sesame seeds, fleur de sel, garlic, and mix.
  • Brush with olive oil, sprinkle with the sesame mixture, and bake for 12 minutes.
  • Remove and serve.

Tip

Do not bake them at a very high temperature as they will lose their color.

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Nutritional
Chart

Nutrition information per portion

192
Calories (kcal)
10 %

Calories

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.

4.3
Total Fat (g)
6 %

Fatty Acids

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.

0.7
Saturated Fat (g)
4 %

Saturated 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.

32.0
Total Carbs (g)
12 %

Carbohydrates

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.

3.0
Sugars (g)
3 %

Sugars

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.

5.5
Protein (g)
11 %

Protein

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.

1.5
Fibre (g)
6 %

Fibers

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.

1.7
Sodium (g)
28 %

Salt

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.

*To calculate nutritional table data, we use software by Nutritics logo

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