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Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/4 cups water 1 cup bread flour 2 cups whole wheat flour 1/4 cup rye flour 1/4 cup oatmeal 1/2 cup wheat bran 3 tablespoons applesauce 1 1/2 teaspoons salt 1 teaspoon cocoa powder 3 tablespoons honey 1/4 cup sunflower seeds, roasted 1/4 cup pumpkin seeds, roasted 3 tablespoons wheat gluten 3 teaspoons yeast Place all of the ingredients, except the sunflower seeds, pumpkin seeds and 2 tablespoons of the bread flour in your machines fully assembled pan. Combine the sunflower seed, pumpkin seeds and 2 tablespoons of flour in a small bowl and mix to coat the seeds with flour. If need dampen the seeds with a teaspoon of water before adding the flour. If your seeds are oil roasted the water shouldn't be needed. Dry roasted seeds will need it. Then place the seeds in your machines pan. Select the wheat, white or basic cycle and press start. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 189 Calories; 3g Fat (13.6% calories from fat); 9g Protein; 34g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 275mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. Serving Ideas : This bread is wonderful toasted with honey butter or a good home made or store-bought jam or jelly. It also makes a wonderful vegetable sandwich when it is toasted lightly spread with cream cheese and then topped with your favorite vegetables. I like lettuce or spinach, cucumeber, roasted red pepper, onions, pickle, brocolli sprouts or onion sprouts, mushrooms, bell pepper rings and thin slices of cooked little red potatoes. NOTES : APPLESAUCE: The Applesauce is to replace the fat (the seeds have enough as it is), it also helps keep the bread moist. If you don't have applesauce you can make some by peeling, coring and chopping an apple and then cooking it in a small bowl covered with plastic wrap in the microwave for 3 to 5 minutes or until soft. Mash the apple with a fork and presto you have applesauce. Or, you can use 3 tablespoons of butter or some other fat. HONEY: You don't have to use honey but I find I like it better than sugar with grain flours. Sucanat would also be good. Sucanat is dried cane juice from sugar can and has a nice light sweet rich taste to it. Most health food stores should carry it. Brown sugar or mexican cone sugar (grated fine) would also work. Try to stay away from plain old white table sugar whenever possible. THE SEEDS: I prefer the roasted and salted kind. The roasting gives the flavor and the little extra salt won't hurt. If you are concered about the salt then use roasted unsalted seeds or by raw seeds and roast them yourself in a 350 degree oven for 10 to 15 minutes. Generally if you can smell them they are done. Becareful and don't burn them. GLUTEN: This bread really needs the gluten. Because of the high amount of grain flour and wheat bran it is a must for this bread. If you leave it out the bread will be heavier but just as tasty. YEAST: Becuase of the heavy nature of this bread I increased the amount of yeast to 3 teaspoons from my normal 2-1/2. Instant active dry yeast is best to use. WHEAT FLOUR: Use a fine ground wheat flour. Coarse wheat flour doesn't have as much of the gluten available for the bread (it is still trapped in the larger bits). The same holds true for the rye flour too.