Pan de centeno

Pan de centeno

Es uno de los panes más saludables, muy sabroso y rico en fibra, hierro y vitaminas del grupo B. Aquí te enseñamos como prepararlo sin mezcla de harinas, solo con harina integral de centeno.

Ingredientes

  • 500g de harina integral de centeno
  • 25g de levadura de panadero
  • 350cc de agua tibia
  • 1 cda. de sal

Utensilios

  • Cuenco
  • Molde

Preparación

  • Desmenuza la levadura lo más fino que puedas y mezclala en un cuenco con la harina integral de centeno y la sal.
  • Cuando todo esté bien mezclado, añade el agua y vuelve a mezclar.
  • Se formará una masa pegajosa. Amasa con tus manos entre 10 y 12 minutos hasta que la masa esté blanda, lisa y elástica. Antes de comenzar a amasar puedes poner harina o aceite en tus manos para evitar que la masa se te adhiera.
  • Haz un bollo y colócala en un recipiente, que puede ser un cuenco limpio, no el mismo que has usado para amasar.
  • Tápala y ponla a levar durante 2 horas, en un lugar donde la temperatura sea templada y no baja.
  • La masa duplicará su tamaño
  • Vuelve a amasar para quitar el aire que se ha generado en su interior y para darle la forma definitiva que tendrá tu pan.
  • Enaceita el molde y pon allí la masa
  • Cúbrelo y déjalo otras 2 horas.
  • Precalienta el horno a 200c
  • Baja el horno a 180/ 200c y hornea durante 60 minutos
  • Retira el pan del horno y deja enfriar hasta que tome la temperatura ambiente.

Datos y consejos

  • Dale una mirada de vez en cuando al pan. Si ves que se leva muy pronto o se tuesta rápidamente, baja un poco el fuego o tápalo con papel de aluminio para que no se queme.
  • Hay quienes aconsejan introducir un recipiente con agua durante los primeros 10 minutos de cocción para que genere vapor y el pan no quede demasiado seco. Esto no siempre es necesario.
  • Si lo deseas puedes agregar semillas a la masa, pero recuerda que estarás agregando calorías.

Haz click en el ícono de la red social que más te guste y síguenos, para enterarte cuando publiquemos otras preparaciones.


2 thoughts on “Pan de centeno”

  • Diet and weight loss

    Studies have shown that just about any diet will result in weight loss, if it’s one that someone can follow.1,2 Esteemed Yale physician and nutrition expert David Katz examined over 58 popular diets and found that the most successful in terms of both weight loss and nutrition consist of “real food.” By that he means plants, whole grains, nuts and seeds, as well as meat (ideally, from animals that ate plants). Basically, foods closer to nature. The other key is minimizing processed foods, including sugars and flours.3

    Without realizing it, I followed Katz’s advice: I ate mostly fruits and vegetables, nuts, seeds, and dairy. I occasionally had whole grains like quinoa or farro, even rice or corn chips. And, of course, an occasional treat. But I had sworn off sugars and flours, for the most part.
    Behavior change and weight loss

    It’s hard to keep track of how much we eat. But a lot of research shows that when we keep track of intake, we eat less. This is called self-monitoring, and why writing down what I ate and weighed helped me.4,5,6 There are so many ways to do this nowadays: from the old-school paper-and-pencil method, to apps like MyFitnessPal, or the Weight Watchers points system.7

    Another key approach: forgive your failures. Studies show that people who “mess up” their diet plan and then “give up” end up gaining, while people who forgive themselves and move on continue to lose. It’s called self-acceptance.8,9 Look, we’re human. Birthdays, office parties, weddings, random movie nights: they happen, and we celebrate by having the amazing chocolate cake, or Betsy’s famous buffalo chicken dip, waaaay too much champagne, or buttered popcorn. Expect this, enjoy, and then move on.
    Exercise and weight loss

    Most major weight loss is followed by weight gain, as people revert to their old habits. But, some folks manage to keep it off. How do they do it? Researchers have found that maintaining a healthy diet, ongoing self-monitoring, plenty of self-acceptance, as well as a high level of physical activity are all associated with keeping the pounds off.10

    When I feel like I’m slipping, I start logging again. Nowadays, I use an online fitness app on my phone to more easily keep track of my daily food intake. Red wine and dark chocolate are always in stock in our house, and that’s OK. Exercise is important, too, but in my book, any and all physical activity counts. Two or three workouts a week help me maintain muscle tone and cardiovascular fitness. If I can’t get to the gym, I run. If I can’t run, I do something at home, like five minutes of in-place kickboxing moves, or dancing around the living room like a crazy person with my kids. I take the stairs wherever I am as often as possible. I use a carry basket at the grocery store, and switch from arm to arm while I shop: biceps curls! Hey, it all counts.
    Staying at a healthy weight for life

    The old adage is “eat less, exercise more,” and this is still true, to some extent. But human beings are psychologically and sociologically complex creatures, and that adage is a lot harder to follow than it sounds. For average adults who do not have contributing medical or psychological issues, a nutritious plant-based diet low in processed foods and carbohydrates, consistent self-monitoring of intake and progress, forgiving oneself when expected lapses occur, all combined with regular physical activity, can result in weight loss for life.

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