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30 Minute Rolls With Sprouted Flour
Delicious and healthy dinner rolls made in 30 minutes or less. Sprouted flour takes these 30 Minute Rolls to the next level.
This recipe can be enjoyed as a Trim Healthy Mama E Recipe, and it is also naturally low in fat!
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My husband and I live and work at a school for Native Americans. We are the boys dorm parents, (hello, hungry teenagers) and we thoroughly enjoy the work that we do.
Two years ago, I was also the assistant cook in the dining hall. This meant that I was in charge of one supper meal per week, and all meals one weekend a month.
During that time, I spend a fair amount of time scouring Pinterest for new recipe inspiration. It was during that period of time that I was introduced to 30 Minute Rolls.
After using that great recipe, I never went back to my traditional overnight homemade crescent rolls again.
In times past, making homemade bread/rolls was a long process . . . involving hours of rising, punching down the dough, and allowing to rise again.
But no more – you can have homemade dinner rolls in 30 minutes!
Now of course, the 30 minute roll recipe I was using in the school dining hall would not be suitable for those following the Trim Healthy Mama style of eating. It used white flour and vegetable oil, among other things.
So, I took the original recipe (see the original recipe here), and made it over so it would be Trim Healthy Mama friendly!
I began with switching out the white flour for sprouted flour. If you have worked much with sprouted flour, you already know that it is much more dense and heavy than traditional white flour.
Because of this, I did not use as much flour, which resulted in fewer net carbs per roll.
In fact, these rolls only have 15 net carbs per roll, so you could safely enjoy a dinner roll with your roasted chicken and a small sweet potato. Add lots of non-starchy vegetables to your plate, and you have a delicious, filling, Energizing meal.
And, while we do not count calories, I think you may find it interesting that each dinner roll has only 110 calories!
How to Make 30 Minute Rolls
If you have not had much experience working with yeast, do not be intimidated by this recipe. (It is SUPER simple!)
One of the keys to working with yeast it to make sure your water is not too hot. The easiest way to do that is to feel it with your finger. If it is just slightly warmer than room temperature, you are fine! (The chef who taught me to make bread told me to measure the water temperature that way, and it has worked well for me over the last 15 years.)
I have made this in my stand mixer, but I have also used my wooden spoon to mix them by hand. Either option works well. Especially since these easy sprouted rolls do not have to be kneaded very much.
After all the ingredients are mixed together, turn out the dough onto a flat surface lightly dusted with more sprouted flour. Knead 8-10 times, or until the dough is smooth.
Using my dough cutter, I divide the dough into 4 equal sections. Then I divide each section into 3 parts. This will give you exactly 12 dinner rolls.
Shape each piece of dough into a roll and place on a lightly greased baking sheet. Let rest for 10 minutes, then they are ready to go in the oven! (If you are unsure how to shape the dough into rolls, you can check out this video showing how to shape rolls.)
Using 2 Tablespoons of active dry yeast ensures that these 30 minute rolls will get a good rise, without taking hours.
I like to baste a simple egg white wash on the tops of the rolls before baking, but this is not necessary.
Bake the rolls in a 400 degree oven for about 10 minutes, and you have fresh, homemade dinner rolls in less than 30 minutes from start to finish! I can still hardly believe it!
My bread-loving 9 year old daughter gave these sprouted rolls two thumbs up. I feel that was an accomplishment, since she usually loves the white flour variety.
I believe you could also use this dough to make cinnamon rolls – I am going to try it soon with my Cherry Rolls (recipe coming soon).
I love having this easy option available for my family. These would also make great sandwich rolls, stuffed with low fat meat, lots of non-starchy vegetables and lettuce leaves. (Oh, and try this low-fat mayonnaise from my friend, Dawn!)
Ingredients Needed for 30 Minute Rolls with Sprouted Flour
1 Cup plus 2 Tablespoons Warm Water
2 Tablespoons Active Dry Yeast
1 Tablespoon Honey
½ Teaspoon Mineral Salt
1 “doonk” stevia (a “doonk” is 1/32 of a teaspoon)
2 ½ Cups Sprouted Wheat Flour
1 Tablespoon Melted Butter
For Egg White Wash
1 Egg White
2 Teaspoons Water
Now, if you are familiar with THM, you probably noticed the honey in the ingredient list. The honey is used to activate the yeast, (the sprouted bread in the THM cookbook uses it for the same purpose).
You will also notice that there is a tablespoon of butter and an entire egg in this recipe. While those are generally S fuels, the small amounts spread out over 12 servings keep the fat to only 2 grams per dinner roll – well within the range for an E fuel.
I would love to know what you think of these, so if you try them, please let me know! They are more dense and heavy than a traditional yeast roll, but they have that great yeasty flavor, and we love them!
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30 Minute Rolls with Sprouted Flour
For Egg White Wash
- 1 Egg White
- 2 Teaspoons Water
- Preheat oven to 400.
- In a small bowl, combine warm water, yeast and honey. Stir until dissolved. Let stand for 2-3 minutes. In a few moments, you should begin to see bubbles form on the top of the water (this shows your yeast is working).
- In a large mixing bowl, combine salt, stevia, and sprouted flour.
- Add yeast mixture to flour mixture, then add melted butter and egg. Mix until combined and a soft dough forms.
- After all the ingredients are mixed together, turn out the dough onto a flat surface lightly dusted with more sprouted flour. Knead 8-10 times, or until the dough is smooth.
- Using a dough cutter, divide the dough into 4 equal sections. Then divide each section into 3 parts. This will give you exactly 12 dinner rolls.
- Shape each piece of dough into a roll and place on a lightly greased baking sheet. Let rest for 10 minutes.
- Brush tops with egg white wash, if desired.
- Bake for 10 minutes, or until tops begin to turn golden.