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  • 執筆者の写真Michie

#124 / Vegan Multigrain Bread Sandwiches / ヴィーガン ライ麦とシードのサンドイッチ

















* ライ麦フレーク(オートミールでも)50g

* 水 100cc

* 強力粉 200g

* 全粒粉 70g

* ドライイースト 小1

* 水 180cc

* 塩 小1

* メープルシロップ 大1

* ココナッツオイル 大1

* カボチャの種 大3

* ゴマ 大1

* フラックスシード 大1

* ヘンプシード 大1


1. ライ麦フレークと水を鍋に入れ、2分煮て冷ましておく。

2. ボールに強力粉、全粒粉、ドライイースト、水、メープルシロップ、塩、ココナッツオイルを入れて混ぜる。

3. 煮たライ麦フレークとシード類を加えて混ぜる。

4. 大体均等に混ざったら、密閉できる袋に入れ、冷蔵庫で8時間程度、または30度程度の室温に60分おいて発酵させる。

5. 手粉をふり、生地を袋から取り出し、1.5cm厚み程度の円盤上に広げる。

6. 放射状に八等分し、エッフェル塔のような形に伸ばし、クロワッサン型に成形する。(ビデオ参照)

7. 30度程度の室温に60分ほどおいて1.5〜2倍になるまで発酵させる。

8. オーブンを200度に予熱し、25分焼く。



* ニンジン千切り 中2本

* アプリコット 2個

* 塩 小1/2

* りんご酢 小1

* メープルシロップ 大1/2

* オリーブオイル 大1


1. ボールに材料を全て入れて和え、冷蔵庫で15分以上なじませる。



* ジャガイモ 2個

* 塩 小1/2

* りんご酢 小2

* メープルシロップ 小1

* 植物油 大1

* 豆乳 大1

* キュウリ 1本

* 塩 少々


1. ジャガイモを皮ごと、串が通るまで茹でる。

2. キュウリは薄切りにし、塩少々をふってしばらくおき、水気を絞る。

3. 皮を剥いてつぶし、調味料をキュウリを合わせる。

Seeds are one of the most nutritious foods. Because they are the source of life for plants. They have a lot of power to grow in the future. We want to incorporate many of the Earth's gems, seeds, into our lives.

In this recipe, I put pumpkin seeds, flax seeds, hemp seeds, and sesame seeds in the bread, but you can use whatever you like.

Sunflower seeds are also nice, or even nuts, although they are not seeds.

I also really enjoy adding Nigella seeds (always choose edible, not horticultural flower seeds). You can also add spices.

I used rye flakes in this recipe, but you can also switch to oatmeal.

Rye, like oatmeal, is also richer than wheat in protein, potassium, calcium, magnesium, iron, zinc, and other minerals, as well as B vitamins and fiber. It also has more fiber and fewer calories than oatmeal.

The texture is firmer than oatmeal, so it is recommended to cook it a little.

In this case, I used plenty of rye and seeds and whole wheat flour as well, so take longer fermentation time.


“Rye & seeds bread“


* 50g rye flake(or oatmeat)

* 100cc water

* 200g bread flour

* 70g whole wheat flour

* 1 tsp dry yeast

* 180cc water

* 1 tsp salt

* 1 tbsp maple syrup

* 1 tbsp coconut oil

* 3 tbsp pumpkin seeds

* 1 tbsp sesame seeds

* 1 tbsp flax seeds

* 1 tbsp hemp seeds


1. 1. combine rye flakes and water in a saucepan, cook for 2 minutes and let cool.

2. In a large bowl, mix together the bread flour, whole wheat flour, dry yeast, water, maple syrup, salt, and coconut oil.

3. Add the cooked rye flakes and seeds and kneed a bit.

4. Once the mixture is roughly evenly mixed, put into a sealable bag and let ferment in the fridge for overnight ( about 8 hours) or at room temperature (about 30°C ) for 60 minutes.

5. Sprinkle with flour, remove the dough from the bag, and roll out into a disk of 1.5 cm thickness.

6. Divide the dough into eight radial parts, roll out each dough into an Eiffel Tower shape, and form into a croissant. (Watch video, please)

7. Leave at room temperature for 60 minutes at about 30°C (86°F) to ferment until 1.5 to 2 times the original size.

8. Preheat oven to 200°C and bake for 25 minutes.

“Carrot rape”


* 2 medium carrots shredded

* 2 dry apricot chopped

* 1/2 tsp salt

* 1 tsp apple cider vinegar

* 1/2 tbsp maple syrup

* 1 tbsp olive oil


1. Add all the ingredients and mix well. Keep in a fridge for 15 miutes.

“Potato salad”


* 2 potatoes

* 1/2 tsp salt

* 2 tsp apple cider vinegar

* 1 tsp maple syrup

* 1 tbsp vegetable oil

* 1 tbsp soy milk

* 1 cucumber

* some salt


1. Boil the potatoes until well cooked.

2. Slice the cucumber, sprinkle a little salt on cucumber and leave for a while. Squeeze water out of the cucumber.

3. Peel the potatoes and mash, add condiments and cucumber, mix well.


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