Carb loading spelt rolls recipe

Name: Carb loading spelt rolls recipe
Prep time: 4 min
Cook time: 15 min
Total time: 19 min
Ingredients: 450 g of wholegrain spelt flour; 10 g of fresh yeast; 30 g of honey; 300 mL of cold water; tbsp. 1 1/2 tbsp of fine sea salt; 1 whole tray of ice cubes

Knock up a batch of much-kneaded post-cardio carbs

By Emily BadiozzamanPublished: 04 November 2015

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Food, Ingredient, Cuisine, Kitchen utensil, Kitchen knife, Flour, Finger food, Knife, Cutting board, Baked goods,

Recipe: Roy Levy

Photography: Dan Matthews

Benefits: Cheat meal

Cost: £

120 calories
4g protein
22g carbohydrates
1g fat (0g saturated)

Serving notes:

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Prep Time:

4 mins

Cook Time:

15 mins

Total Time:

19 mins

Ingredients

450 g of wholegrain spelt flour
10 g of fresh yeast
30 g of honey
300 ml of cold water
Tbsp. 1 1/2 tbsp of fine sea salt
1 whole tray of ice cubes

Directions

1. Step 1
  Pile up the flour on a countertop, create a crater in the centre and fill it with the yeast, honey and the water. Sprinkle salt around the dent and use your finger to mix everything in the middle in a circular motion, bringing in flour from the sides to form dough.
2. Step 2
  When it all comes together as one, vigorously knead for 12 minutes – use the ball of your hand to squash the dough, pushing it away from your body to stretch it out. Then bring it back into a ball, flip it 90-degrees and repeat.
3. Step 3
  Leave the dough to rest under a damp tea towel for two hours, then roll 16 equal balls from the mixture. Place on a floured baking sheet and cover with an inflated bin bag for another two hours until they have doubled in size.
4. Step 4
  Finally, dust the rolls with a little more flour and make a snip halfway through the middle of each one with a sharp pair of scissors before putting in a preheated 200C degree oven. Pour the ice cubes into a separate tray at the bottom of the oven – it sounds odd, but the rising steam will allow the buns to form a perfect crust. Bake for 15 minutes and leave to cool.