Bread stands as a quintessential joy in life and a staple for many Australians. Surprisingly, the simple store bought sandwich loaf often contains a significant amount of sodium. On average, just two slices of sandwich bread can harbor between 300mg to 400mg of sodium. Factor in additional fillings and condiments, and the sodium content of your lunchtime sandwich skyrockets. However, mastering the art of making your own reduced salt sandwich bread offers a solution to this dilemma, allowing you to enjoy one of life’s greatest comforts while reducing sodium intake.
Understanding the Salt Content in Bread
Why does bread contain so much salt? There are several reasons. Chemically, salt is added to strengthen the gluten strands during the bread-making process, aiding in carbon dioxide retention from yeast fermentation. Aesthetically, salt contributes to the appealing color of the final product, producing the deep brown crust we’re familiar with. Moreover, salt enhances the overall flavor of the loaf.
Navigating Bread Making
The prospect of making bread may seem daunting to some. Even for me, a former student at Le Cordon Bleu with experience in French pastry making, bread was never my strong suit. I must admit, my breads often turned out as hard as rocks, earning jokes from my classmates about their potential use as paperweights. The intricate process of mixing, proofing, punching down, rising, and resting felt convoluted. Even to this day, I lack confidence in my bread-making abilities.
A Solution: Bread Makers
For those intimidated by the bread-making process, fear not! Commercially available bread makers eliminate much of the guesswork, saving time and effort to produce excellent results consistently.
A Simple Low Sodium Bread Recipe
Below is my go-to recipe for low-sodium sandwich bread, designed for bread maker machines. Simple and hassle-free, this recipe will have you making fresh bread every week, eliminating the need for store-bought options. Adapted from the classic ‘shokupan’ style bread of Japan, this enriched bread boasts a fluffy texture and delightful flavor despite the absence of salt. The higher fat content from cream helps mask any texture irregularities caused by the lack of salt. With just 2g of salt per recipe, equating to 775mg of sodium, each slice of this low-sodium sandwich bread contains only 65mg of sodium.
Variations and Adjustments
This recipe allows for various modifications to suit personal preferences and dietary needs. For a more nutritious option, consider replacing some of the baker’s flour with wholemeal flour or adding seed mixes for extra flavor and texture. To reduce fat intake, swap heavy cream for milk or water and butter for olive oil. Adjusting sugar levels or incorporating sweeteners offers further customization options.
Baking Options
The final product can be baked directly in the bread maker for convenience or shaped outside the machine in loaf tins for a more traditional appearance. Once baked, allow the loaf to cool completely on a rack before slicing. Store the bread in an airtight container for up to three days or freeze for up to one month.
Once the bread loaf has come out the oven, turn the loaf out on to a cooling rack immediately to cool completely before slicing. Leaving the loaf in the baking tin will cause the crust to absorb condensation. Once the loaf has cooled, slice the bread with a serrated knife. Store the bread in an airtight container for no more than 3 days or freeze up to 1 month. Frozen bread can go straight into the toaster and will toast beautifully like fresh bread. Store bought bread usually contain additives that allow a longer shelf life. One of benefits of making your own, is the peace of mind that there’s no additives or preservatives in the food you consume.
Mastering the art of low-sodium bread making opens up a world of possibilities, allowing you to enjoy fresh, flavorful bread while managing sodium intake effectively. Happy baking!
Low Sodium sandwich bread
Equipment
- Breadmaker –I use the Panasonic SD-ZB2512 brand
- Loaf Pan 20L x 11W x 10H –If not baking bread in Automatic Bread maker
- Rolling Pin –If not baking bread in Automatic Bread maker
Ingredients
- 250 grams Bakers flour
- 25 grams Caster sugar can replace with sweetener of choice
- 2 grams Salt
- 3 grams Instant yeast
- 175 grams Milk
- 25 grams Heavy cream can omit/ replace with equal parts milk
- 25 grams Free range egg lightly whisked
- 20 grams Unsalted butter
Instructions
- Combine all ingredients into the bread pan of Automatic bread maker except for butter.
Mix & Bake in bread maker
- If you would like the bread to mix and bake in the bread maker, then select the basic setting of your bread maker. Once the bread maker has kneaded the ingredients into a formed dough, add in the butter and allow the cycle to be complete.
Mix in bread maker only. Baking in specialized toast tin.
- Select the basic dough setting that does not allow baking time. Once bread maker has kneaded the ingredients into a formed dough, then add the butter and allow the cycle to be complete.
- Once the cycle is complete, remove the dough onto a floured surface. The dough maybe slightly sticky due to its high liquid content. Divide the dough in two halves. Roll the dough until round. Rest for 10 minute.
- Using a rolling pin, Roll the dough into a long rectangle. Fold the two long sides of the dough inwards towards mid line. Then roll the dough from bottom up to form a log.
- Repeat the above step with the other portion of dough. Place both rolls of dough into the bread tin you are using to bake.
- Let the bread proof and rise until double the size. (filling around 80% of the container)
- Preheat the oven to 180C with Fan. or 200C top and bottom.
- Bake bread loaf for 42 minutes.
- Once baked, remove from oven. Turn bread out onto cooling rack immediately. Cool completely before slicing.
