Hemp Whole Wheat Sandwich Bread

A whole-wheat sandwich bread enriched with hemp flour and hemp hearts. The hemp contributes protein and a subtle nutty flavour without overwhelming the bread's structure. Suitable for daily sandwich making and freezes well.

Hemp Whole Wheat Sandwich Bread

Yields 1 loaf (about 12 slices). Prep time 20 minutes plus 90 minutes rising. Bake time 30-35 minutes.

Ingredients

• 2 cups whole wheat flour
• 1 cup all-purpose flour
• 1/2 cup hemp flour
• 1/4 cup hemp hearts (plus more for topping)
• 2 1/4 teaspoons instant yeast (1 packet)
• 1 1/2 teaspoons salt
• 2 tablespoons honey or pure maple syrup
• 3 tablespoons olive oil
• 1 1/4 cups warm water (about 40°C / 105°F)
• 1 egg, beaten (for egg wash, optional)

Method

1. In a large bowl or stand mixer, combine flours, hemp hearts, yeast, and salt. Whisk to distribute evenly.
2. In a measuring cup, mix warm water, honey, and olive oil. The water should feel warm but not hot to the touch.
3. Pour wet ingredients into dry. Mix to form a shaggy dough.
4. Knead for 8 to 10 minutes by hand on a lightly floured surface, or 6 minutes in a stand mixer with dough hook on medium speed. The dough should be smooth, slightly tacky, and pass the windowpane test.
5. Transfer to an oiled bowl. Cover with a damp cloth. Let rise in a warm place 60 minutes or until doubled in volume.
6. Punch down the dough. Shape into a loaf by rolling tightly and pinching the seam closed.
7. Place in a greased 9x5 inch loaf pan, seam side down. Cover loosely. Rise 30 minutes until the dough domes above the pan rim.
8. Preheat oven to 190°C (375°F) during the final rise.
9. Brush top of loaf with beaten egg and sprinkle additional hemp hearts on top.
10. Bake 30 to 35 minutes until the loaf sounds hollow when tapped and reads 90-95°C (195-200°F) internal temperature.
11. Cool in pan for 5 minutes. Turn out onto a wire rack. Cool completely before slicing.

Nutrition per slice

Approximately 175 calories, 8 grams protein, 4 grams fat, 28 grams carbohydrate, 4 grams fibre.

Why this recipe works

The hemp flour comprises about 15 percent of the total flour, within the safe range that does not disrupt gluten formation. The whole wheat and all-purpose flours provide the gluten network for rise. Hemp hearts as inclusions add texture without weakening the structure. The dough rises normally and produces a satisfactorily lofted loaf.

Variations

• Multigrain: add 1/4 cup mixed seeds (sunflower, pumpkin, sesame) to the dough.
• Sweeter breakfast bread: increase honey to 1/4 cup, add 1/2 cup raisins or dried cranberries.
• Herbed: add 1 tablespoon dried rosemary, thyme, or basil to the dry ingredients.
• Garlic and parmesan: after the second rise, brush with olive oil, sprinkle with parmesan and garlic powder before baking.

Storage

Bread keeps wrapped at room temperature for 3 days. Refrigerate for up to a week (will lose softness; toasting refreshes texture). Freezes well for up to 3 months; slice before freezing for easy use.