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Healthy Whole Wheat Pretzel Rolls

Updated on April 15, 2013

Healthy whole wheat pretzel rolls

Cast your vote for Health whole wheat pretzel rolls

Whole wheat pretzel rolls with black salt

They taste just like soft pretzels, hot and delicious!
They taste just like soft pretzels, hot and delicious! | Source
Gathering the ingredients.
Gathering the ingredients. | Source
I like to start with warming the water and oil to the temperature the yeast prefers. In this case the milk too!
I like to start with warming the water and oil to the temperature the yeast prefers. In this case the milk too! | Source
This should be foamy on top with a nice yeasty smell.
This should be foamy on top with a nice yeasty smell. | Source
If you are not into weighing your flour make sure you scoop it from the bag with a spoon and not the measuring cup. It will save so much flour and be a lot closer to accurate.
If you are not into weighing your flour make sure you scoop it from the bag with a spoon and not the measuring cup. It will save so much flour and be a lot closer to accurate. | Source
All the dry ingredients are in, Now take it over to the stand mixer or whisk by hand.
All the dry ingredients are in, Now take it over to the stand mixer or whisk by hand. | Source
This is what the yeast will do! This means they are ready to work!
This is what the yeast will do! This means they are ready to work! | Source
I used my stand mixer with the mixing paddle for combining all the dry ingredients. Please start at a very very low speed or you will end up with you, and the kitchen, covered in flour.
I used my stand mixer with the mixing paddle for combining all the dry ingredients. Please start at a very very low speed or you will end up with you, and the kitchen, covered in flour. | Source
Once the liquid is in you will have to switch to the bread hook or knead the dough by hand for 10 minutes.
Once the liquid is in you will have to switch to the bread hook or knead the dough by hand for 10 minutes. | Source
Okay, now the yeast does all the work!
Okay, now the yeast does all the work! | Source
You could at this point fold/push and gently fold the dough over for another rise, but I am going to refrigerate it overnight.
You could at this point fold/push and gently fold the dough over for another rise, but I am going to refrigerate it overnight. | Source
It's early and I just took the dough out of the fridge.
It's early and I just took the dough out of the fridge. | Source
Gently push it down and let it rise again.
Gently push it down and let it rise again. | Source
The overnight stay allows the dough to develop deeper flavors. It's getting ready to be transformed into a roll.
The overnight stay allows the dough to develop deeper flavors. It's getting ready to be transformed into a roll. | Source
As promised-- it looks like a roll! You of course could shape these into a pretzel too! Let them rise for an hour or two.
As promised-- it looks like a roll! You of course could shape these into a pretzel too! Let them rise for an hour or two. | Source
Once the rolls have risen,,start the water for boiling and don't forget to add the baking soda slowly before you drop in the rolls. It will be foamy.
Once the rolls have risen,,start the water for boiling and don't forget to add the baking soda slowly before you drop in the rolls. It will be foamy. | Source
Once the water is boiling and the baking soda is in, drop in 4 to 5 rolls and let them "poach" for 1 minute on each side. This is one side.
Once the water is boiling and the baking soda is in, drop in 4 to 5 rolls and let them "poach" for 1 minute on each side. This is one side. | Source
This is what it looks like after the one side is poached and you flip them so the other side can poach.
This is what it looks like after the one side is poached and you flip them so the other side can poach. | Source
They sort of look like Shar-Pei puppies, all wrinkly and cute!
They sort of look like Shar-Pei puppies, all wrinkly and cute! | Source
This is when you want to cut a cross shape in the top with a sharp knife and sprinkle on the salt.
This is when you want to cut a cross shape in the top with a sharp knife and sprinkle on the salt. | Source
Oh my, I wish you could smell these!
Oh my, I wish you could smell these! | Source
Oh so pretty!
Oh so pretty! | Source
Transfer them now to a wire rack.
Transfer them now to a wire rack. | Source

Healthy whole wheat pretzel rolls with black salt

  • 1 1/2 cup whole milk or soy,almond ,hemp or rice milk, warmed to 110 degrees
  • 1 1/2 cup water, warmed to 110 degrees
  • 2 packages or 1 1/2 tablespoon active dry yeast
  • 6 tablespoons olive oil, plus a bit more to wipe in the bowl you allow the dough to rise in
  • 4 cups whole wheat flour
  • 2 cups bread flour
  • 1 cup vital wheat gluten, not super crucial to add. If you don't have it add another cup of bread flour
  • 2 teaspoons plus 1 tablespoon salt
  • 1/4 baking soda
  • Cyprus black flake salt for sprinkling, or any flake or rock salt

Healthy whole wheat pretzel rolls with black salt

  1. Combine the water and milk in a measuring cup and heat it either on the stove or in the microwave to the 110 degree's. Then stir in your yeast. This is called 'bench proofing'. It's a way to find out if the yeast are active. Set aside for 5 minutes. It should turn foamy and yeasty smelling.
  2. In a large mixing bowl add all the flour and 2 teaspoons of salt. If mixing by hand use a whisk to combine all the flours. I am using the mixing paddle on my machine. Turn on very low and stir for about 30 seconds. Then take out a cup of the flour and set it aside for the kneading step.
  3. Switch to the bread hook and if your yeast and milk are ready, pour it in, along with the olive oil and start the machine on low. The dough will start to come together and probably creep up the dough hook. Stop the machine and take it off the hook and place back in bowl. This is good time to test the "feel" of the dough. If its super tacky and sticks to your hands add about 1/4 of the "set aside" flour as you are still mixing. This goes the same if your mixing by hand, make a well in the flour and add the yeast mixture. Mix or knead the dough for 8 to 10 minutes until dough is smooth and elastic. You can keep adding the set aside flour until you get that smooth texture you are looking for. If you need more dough feel free to add it but you want to add the least amount possible to obtain that desired texture.
  4. Take a large glass bowl and wipe down the inside with a thin layer of olive oil. This allows the dough to rise up the sides of the bowl, unimpeded. At this point you can allow the dough to rise and double in size in about an hour or two. I placed my dough in a refrigerator and will allow it to rise overnight. This helps in developing a deeper flavor. But, you can just boil and bake, all in the same day, too!
  5. If you stored the dough overnight, take it out of the refrigerator about 3 hours before you plan on the boil and bake. I punched my dough back down and allowed it to rise again. If you didn't go for the overnight rise, after this 2 hours of rising go ahead and shape your rolls and let them rise on their own; they may double in size after another hour or two. I allowed mine to rise on a baking sheet covered in parchment paper. The same material that I am going to bake them on. At this point, you can shape them into pretzels if you prefer.
  6. About an hour before you plan on baking the rolls, turn the oven on to 400 degrees. About a half an hour before you bake, fill a large pan to 3/4 capacity and bring the water to boiling. Once the water is boiling add 1 tablespoon salt and baking soda Be very careful and add it very slowly. It will foam up!
  7. After the rolls have risen add them to the boiling water 4 or 5 at a time. Allow them to poach 1 minute on each side.
  8. Place the poached rolls back on the parchment paper and baking sheet about an inch apart. Use a sharp knife and make an X on the top of each roll and sprinkle on the black salt.
  9. Bake for 18 minutes until the rolls are dark brown like a pretzel. Remove from oven and transfer them to a wire rack for cooling.

Healthy whole wheat pretzel rolls with black salt

Please do not let the length of this recipe turn you off. It really is quite easy. If you have never made a pretzel or bagel, you will be adding a new technique to your cooking repetoire--this is super fun! I break the recipe up so that it can be done in either one day or two. Also the directions seem lengthy because I explained the overnight method and the machine or hand kneading process in detail.

This recipe can be made with gluten free flours too, but don't expect them to rise as well. I doubled this recipe like many of bread recipes because I feel like if I am going to set aside a chunk of time to cook, I want the most out of my time. This recipe made 18 rolls. I kept 2 rolls out for dinner and froze the rest. Its a great way to make a future quick meal with the gourmet taste you will love.

This roll makes anything you put in with it delicious. In fact, the last time I defrosted a couple of these rolls I simply ate one with avocado, cheese and some German mustard on top. Super satisfiying. It actually was an experiment. I was going out of town for 11 days. I like to make sure the fridge is empty except for condiments. If I have cheese, I vacumn pack it so it won't mold while I am gone. I didn't want to cook the night I got home from vacation (who does?), so I found some very unripe avocados. I set them in the window sill for 2 days before I left. The day I left I put them in the refrigerator before I left for the plane-- with my fingers crossed! I was hoping that when I got home I had a fresh vegetable to eat for dinner that night. The experiment worked and kept me from eating an unhealthy choice for dinner that night! I hope you will try it! I have also used these buns for my beet burgers. This blog is currently in the photo stage but will be coming soon!

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    • MindbodyandFood4u profile image
      Author

      MindbodyandFood4u 4 years ago from Ohio

      Thank you so much! I hope you try these rolls. They are so delicious!

    • My Cook Book profile image

      Dil Vil 4 years ago from India

      Excellent hub! Step-by-step process through pics. I like this hub and the recipe. Great work!

    • MindbodyandFood4u profile image
      Author

      MindbodyandFood4u 4 years ago from Ohio

      Well ,I certainly hope that doesn't happen again. It sounds very scary. If you do try them, please let me know what you think. Of course, if you have any questions please don't hesitate to ask! Thank you for the Angels. I send them myself. It's good to get a few back!

    • pstraubie48 profile image

      Patricia Scott 4 years ago from sunny Florida

      O my. I must give this a try. Am bookmarking to add to my cooking file. The day I decided to make pretzels, I prepared the dough and made the pretzel. Then I let them poach a bit, placed them on the baking sheet, and popped in the oven. After a few minutes I spied a bright light in the oven and opened the door. A small fire had begun!!!! O dear. So after some time the fire was extinguished, no on or no thing hurt, but the pretzels could not be saved.

      Hopefully there will be no repeat. Thanks for the detailed recipe.

      Sending Angels your way this morning. :) ps