Whole Wheat Rolls with Sunflower Seeds

Author: Canadian Living

What better way to show off the province's top-quality hard wheat than in rolls — either large for the Bison Burgers or more petite for dinner rolls.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: July 2004

Ingredients

  • 3 tablespoons liquid honey
  • 1 pkg instant dry yeast
  • 1 1/4 cup milk
  • 2 tablespoons sunflower oil
  • 2 tablespoons canola oil
  • 1 1/2 teaspoon salt
  • 2 cups whole wheat flour
  • 2 cups all-purpose flour (approx)
  • 1/4 cup sunflower seed
  • 1 egg yolk

Method

In large bowl, dissolve 1 tsp (5 mL) of the honey in 1/4 cup (50 mL) warm water. Sprinkle in yeast; let stand until frothy, about 10 minutes.

Meanwhile, in small saucepan, heat together milk, oil, salt and remaining honey until honey melts; let cool to lukewarm. Whisk into yeast mixture. Stir in all of the whole wheat flour, 1-1/2 cups (375 mL) of the all-purpose flour and 2 tbsp (25 mL) of the sunflower seeds to make soft, sticky dough.

Turn out onto lightly floured surface; knead for 10 minutes, adding enough of the remaining flour to make dough smooth and elastic. Transfer to greased bowl, turning to grease all over. Cover with plastic wrap; let rise in warm draft-free place until doubled in bulk, about 1 hour.

Punch down dough; turn out onto lightly floured surface. Roll into log and divide into 8 pieces; shape each into ball, stretching and pinching dough underneath to smooth tops. Place 2 inches (5 cm) apart on greased rimmed baking sheet; let rest for 5 minutes then flatten. Cover and let rise in warm, draft-free place for 20 minutes. Flatten and press buns to 4-inch (10 cm) diameter. Cover and let rise for 25 to 30 minutes.

Whisk egg yolk with 1 tbsp (15 mL) water; brush gently over tops. Sprinkle with remaining sunflower seeds. Bake in centre of 375°F (190°C) oven until golden brown and buns sound hollow when tapped on bottoms, about 20 minutes. Transfer to rack; let cool. (Make-ahead: Wrap individually in plastic wrap and freeze in airtight containers for up to 1 month.)

Nutritional facts <b>Per bun:</b> about

  • Sodium 453 mg
  • Protein 10 g
  • Calories 324.0
  • Total fat 8 g
  • Cholesterol 28 mg
  • Saturated fat 1 g
  • Total carbohydrate 55 g

%RDI

  • Iron 23.0
  • Fibre 0.0
  • Folate 39.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 3.0
  • Vitamin C 0.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Whole Wheat Rolls with Sunflower Seeds

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