1. Lightly grease a 23 x 13 cm (9 x 5 in.) loaf pan or line it with parchment paper. Set aside while you make the dough.
2. Sift the flour into a large mixing bowl. Add salt. Stir in the yeast and make a well in the centre. Stir the sugar or honey into the tepid water, then pour into the well in the dry ingredients.
3. Mix together, then beat vigorously with your hand (or with a wooden spoon if you prefer) for about 2 minutes or until the dough comes away from the side of the bowl; it will be very soft and sticky.
4. Pour the dough into the prepared pan, cover with a damp dish towel and leave in a warm place for about 30 minutes or until the dough has risen almost to the top of the pan.
5. Toward the end of the rising time, preheat the oven to 400ºF (200ºC). Uncover the pan and dust the top of the loaf evenly with the white flour. Bake for 30–40 minutes or until well risen and brown. It should feel light and sound hollow when turned out of the pan and tapped on the base.
6. Transfer the whole-wheat bread loaf to a wire rack and, if necessary, return it to the oven for 5 minutes to crisp the sides and base. Leave on the wire rack to cool. Quick whole-wheat bread can be kept for up to 5 days.

PER SLICE

106 calories
4 g protein
1 g total fat
0.1 g saturated fat
0 mg cholesterol
21 g total carbohydrate
0.3 g sugars
4 g fibre
175 mg sodium

Yeast is particularly rich in folate and contains a number of other B vitamins.