How to make multigrain steamed buns
In recent years, healthy diet has become a hot topic, and grain foods are very popular because of their rich nutrition, low sugar and low fat. Especially multigrain steamed buns, as an upgraded version of the traditional staple food, not only retain the taste of steamed buns, but also increase the intake of dietary fiber and trace elements. This article will combine the hot healthy eating trends on the Internet in the past 10 days, introduce in detail the making method of multi-grain steamed buns, and attach structured data for reference.
1. Nutritional value of multigrain steamed buns
Multigrain steamed buns contain more dietary fiber, vitamins and minerals than ordinary white flour steamed buns. The following is a comparison of the nutritional components of common cereals:
| Types of cereals | Dietary fiber (g/100g) | Vitamin B1(mg/100g) | Iron(mg/100g) |
|---|---|---|---|
| oats | 10.6 | 0.55 | 4.7 |
| corn | 7.3 | 0.34 | 2.4 |
| black rice | 3.9 | 0.33 | 1.6 |
| Buckwheat | 6.5 | 0.28 | 2.2 |
2. Preparation steps of multi-grain steamed buns
1.Material preparation: The following is the recipe ratio for the family version (about 10 steamed buns):
| Material | Dosage | Remarks |
|---|---|---|
| all-purpose flour | 300g | basic flour |
| Multigrain flour (oats + corn) | 200g | The proportion can be adjusted according to preference |
| Yeast | 5g | Requires warm water to activate |
| Warm water | 250ml | About 35℃ |
2.Dough fermentation: Dissolve the yeast with warm water, mix with flour and grain powder and knead into a smooth dough, cover with plastic wrap and ferment until doubled in size (about 1 hour, room temperature 25°C).
3.Shaping and secondary fermentation: Divide the dough into small pieces after deflating, roll it into balls, put it into a steamer, and let it sit for 20 minutes for secondary fermentation.
4.Steam: Pour cold water into the pot, steam over high heat for 15 minutes, turn off the heat and simmer for 3 minutes before opening the lid.
3. Recommendations for popular miscellaneous grain combinations across the Internet
According to recent social platform popularity data, the following cereal combinations have received the most attention:
| Matching plan | Popular index | Features |
|---|---|---|
| Purple sweet potato and black rice steamed buns | ★★★★★ | Natural sweetness, rich in anthocyanins |
| Pumpkin Oatmeal Buns | ★★★★☆ | Soft taste, high in beta-carotene |
| Quinoa Buckwheat Steamed Buns | ★★★☆☆ | High protein, low GI value |
4. Frequently Asked Questions
Q: Why can’t multigrain steamed buns rise?
A: Possible reasons: ① The proportion of miscellaneous grains is too high (it is recommended not to exceed 40% of the flour amount); ② The yeast activity is insufficient; ③ The fermentation temperature is too low.
Q: How to make multigrain steamed buns softer?
A: You can add 10g vegetable oil or 1 egg to improve the taste; use the "three kneading and three waking" method (knead the dough - wake up for 10 minutes - repeat 3 times).
5. Health Tips
1. Multigrain steamed buns should be refrigerated for no more than 3 days. It is recommended to store them frozen.
2. People with high blood sugar can choose low-GI grains such as buckwheat and oatmeal.
3. For the first try, it is recommended to start with 20% of the proportion of miscellaneous grains and gradually increase it.
By following the above steps, you can make nutritious and delicious multigrain steamed buns. Try different combinations based on seasonal ingredients to make your healthy diet more colorful!
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