Whole-Grain Natural Pretzels

Whole-Grain Natural Pretzels
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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 267.7
  • Total Fat: 4.4 g
  • Cholesterol: 30.2 mg
  • Sodium: 312.4 mg
  • Total Carbs: 50.9 g
  • Dietary Fiber: 7.5 g
  • Protein: 10.5 g

View full nutritional breakdown of Whole-Grain Natural Pretzels calories by ingredient
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Sweetened with only honey and using whole-wheat pastry flour, these pretzels are a tasty and healthy version of the classic. Sweetened with only honey and using whole-wheat pastry flour, these pretzels are a tasty and healthy version of the classic.
Number of Servings: 8


    1 1/2 cups whole milk
    1 teaspoon vegetable oil
    1 package active dry yeast
    2 tablespoons honey
    4 cups whole-wheat pastry flour
    1 teaspoon natural salt
    1 large egg
    coarse grind natural salt


In a small saucepan, heat the milk over medium-low heat until warm, about 110 degrees F if you have an instant-read thermometer. Remove from the heat.
Mix the oil with the yeast and honey in a large mixing bowl.
Slowly pour in the warm milk and stir with a large wooden spoon or rubber spatula until the yeast and honey are dissolved. Let the mixture rest until slightly thickened and foamy, about 5 minutes (mine did not get thick or foamy, but it worked fine anyway).
Mix the flour and the salt and add to the yeast mixture. At first stir with a large wooden spoon but you'll have to finish it off with your very clean hands.
Knead the dough until smooth on an unfloured work surface (about 3 to 5 minutes) or mix the dough in a standing electric mixer fitted with a dough hook.
Oil a large mixing bowl with more vegetable oil (a couple tablespoons), place the dough in the bowl, and turn to coat lightly with the oil.
Cover with plastic wrap and let stand in a warm, draft-free place and let rise until doubled in size, about 2 hours.
Put the oven rack in the center position and preheat the oven to 400 degrees F.
Beat the egg in a small mixing bowl and set aside.
Remove the dough from the bowl and break into eight pieces.
Roll each piece between your hands and the surface to form a long, thin roll, about the diameter of a garden hose. Bring the ends around to make a circle, cross the ends (leaving some excess), then give the dough a twist at the cross point and bring the ends over to meet the side of the circle. Press down on the ends to seal. Or, bend the dough in the middle and twist it to make a long pretzel "braid."
Place the pretzels on a large ungreased baking sheet.
With a pastry brush, paint each pretzel with the beaten egg and sprinkle generously with the natural salt. If the salt seems too coarse to you, put about 2 tablespoons salt on a cutting board and crush it with the bottom of a heavy pan. You want chunky salt, not a fine grind..
Bake until golden brown, about 20 minutes.
Remove from the oven and transfer the pretzels to wire racks to cool.
Serve warm or at room temperature with butter or mustard.

Number of Servings: 8

Recipe submitted by SparkPeople user PESCETARIAN.

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