Whole Grain Pretzels
Who can pass up a soft pretzel that is warm from the oven? While the pretzels sold at the mall are drenched in butter and filled with processed ingredients, this recipe only uses a tablespoon of canola oil (the good fat) and super flour crams whole grain nutrition into every bite!
*Here's a quick tip: if you decide to purchase a pretzel at the mall, ask for it to be made ‘nonfat'—it may take a few extra minutes for them to bake one without butter, but you'll be saving yourself quite a few unnecessary calories and it will be nice and hot!
Servings: 6 pretzels
Here's what you need...
- 2 cups Super Flour, divided
- 1 Tablespoon Canola oil
- 1 cup organic apple juice
- 1 Tablespoon active dry yeast or 1 packet active dry yeast
- Salt -- optional
- In a large mixing bowl combine 1 cup of the super flour, canola oil, apple juice and yeast. Beat with electric mixer for about 3 minutes. Add the remaining 1 cup of super flour.
- Knead for 10-15 minutes, add water or flour as needed for a good consistency. Roll 6 pieces of dough into long snakes and form into pretzel shapes.
- Coat a baking sheet with non-stick spray, place the pretzels on the sheet and allow to rise for 30 minutes. Heat oven to 450 degrees F. If desired, coat the top of each pretzel with a small amount of water and sprinkle with salt.
- Bake the pretzels for 15 minutes or until they become golden brown.
Nutritional Analysis: One serving equals: 162 calories, 3g fat, 31g carbohydrate, 4g fiber, and 7g protein.
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