• Choosing a variety of breads made from different types of flour helps to increase your intake of complex carbohydrates. Using whole-wheat flour increases the fibre content of the bread and provides more vitamins and minerals than plain white bread.

• Store-bought sandwich bread contains a variety of preservatives to increase the shelf life of the product. Homemade bread does not last as long as store-bought bread, but it contains only natural ingredients.

1. Sift the rye flour, white flour, salt and sugar into a bowl, and stir in the yeast and caraway seeds. Stir the olive oil into the warm water, then pour this over the flour mixture. Mix the ingredients together with a wooden spoon at first, then with your hand, to make a stiff but sticky and slightly grainy dough.
2. Turn the dough out onto a floured work surface and knead until smooth, about 10 minutes. The dough should be very firm. Shape it into an oval loaf about 7 in. (18 cm) long, and place it on a baking sheet coated with cooking spray. Cover loosely with plastic wrap and allow to rise in a warm place until almost doubled in size, about 1 hour.
3. Near the end of the rising, preheat the oven to 400°F (200°C). Uncover the loaf and bake until it is lightly browned and sounds hollow when tapped on the bottom, 40 to 45 minutes.
4. Transfer to a wire rack and leave to cool. Once cool, place the loaf in a plastic freezer bag and leave overnight (this allows the crust to soften). After this, the loaf can be kept for up to 2 days.

preparation time 20 mins
rising time 1 hour
cooking time 40–45 mins
makes 1 small loaf  (cuts into about 24 thin slices)

Each serving (one slice) provides: calories 85, calories from fat 18, fat 2 g, saturated fat 0 g, cholesterol 0 mg,
carbohydrate 16 g, fibre 2 g, sugars 0 g, protein 2 g.

Choices per serving: Carbohydrate 1